and fat than whole milk buttermilk may help to prevent or alleviate gastrointestinal disorders. Though some people drink buttermilk straight cooks also often add it to recipes in place of milk sour cream or other dairy products.
Gluten is a protein found in many grains including wheat barley and rye. People who don't fall into either of these groups would probably not be advised to cut gluten out of their diet in pregnancy
and 60 grams of fat similar to meals of hamburgers and fries offered in popular fast-food restaurants.
Over the next seven hours the researchers measured participants'metabolic rates a number that shows how fast the body is burning calories and fat.
and lower rates of burning fat suggesting they were storing more fat stated the study published today (July 14) in the journal Biological Psychiatry.
but high-fat choice she said. 13 Kitchen Changes That Can Help You Lose weight Email Bahar Gholipour
along with these nutrients the weed also transports RNA the genetic material cells use to translate instructions in the organism's DNA into cellular machinery or proteins.
From vitamins to folate to potassium fruits and vegetables provide vital nutrients and help keep everyone healthy.
#Vitamin b12: Deficiency & Supplements Vitamin b12 is crucial to the human body which needs it to produce new DNA red blood cells proteins hormones and lipids (fats).
Vitamin b12 is also key to the health of nerves. Vitamin b12 is part of the Vitamin b complex which includes thiamin niacin Vitamin b6 folate and Vitamin b12.
Each of these vitamins has its own unique role in the body but most B vitamins have a role in helping your body's cells to produce energy said Heather Mangieri a spokeswoman for the Academy of Nutrition and Dietetics and owner of Nutrition Checkup in Pittsburgh.
The typical American diet meets or exceeds the daily recommended amount of Vitamin b12. However Vitamin b12 deficiency remains a common problem in the United states
because it can be affected by other factors like age and digestion. Seniors vegans and pregnant women are especially prone to Vitamin b12 deficiency.
People may not realize Vitamin b12 is missing from their diets because the liver can store a 5-year supply in reserve.
A Vitamin b12 deficiency has a wide range of symptoms. Someone with low Vitamin b12 may lose their appetite lose weight
or feel tired and weak. Depression poor memory and trouble thinking can all be symptoms of a Vitamin b12 deficiency.
Other symptoms of a Vitamin b12 deficiency include a numb or tingling feeling in the hands and feet a loss of balance a sore mouth or tongue and constipation.
Yellowed skin anemia paranoia and hallucinations may also indicate a Vitamin b12 deficiency according to Harvard Health Publications.
If you notice any of these symptoms you should consult a health care professional rather than trying to self-treat with supplements experts say.
People shouldn't jump to supplements if they have said these symptoms Vandana Sheth a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics.
Many of these symptoms can be signs of another condition Sheth said adding that blood tests can confirm a deficiency
and a diet assessment may help people get their needed nutrients without resorting to supplements.
Age and digestive problems can cause a Vitamin b12 deficiency even if a person gets plenty of Vitamin b12 from food.
Nearly one-third of people over age 50 suffer from atrophic gastritis a thinning of the stomach lining that interferes with Vitamin b12 absorption.
The U s. Centers for Disease Control and Prevention estimates that 3. 2 percent of adults over age 50 are deficient in Vitamin b12.
Another 20 percent of adults may have borderline deficient levels of Vitamin b12. In fact the CDC recommends all people 51 years of age and older should get most of their daily Vitamin b12 through supplements containing Vitamin b12
or foods fortified with Vitamin b12. Pregnancy can also lower Vitamin b12 levels as can hyperthyroidism (overactive thyroid)
if it causes the person to produce too much body heat according to the NIH. Pregnant or breastfeeding women who do not get enough Vitamin b12 may cause their babies to have low Vitamin b12 levels.
Low levels of stomach acid can also lead to overgrowth of bacteria in the small intestine These bacteria in turn leach Vitamin b12 from the body.
Supplement makers market Vitamin b12 as an energy and endurance booster particularly for athletes. People also take Vitamin b12 to improve their mood and concentration as well as their immune system.
Vitamin b12 supplements are purported to reduce the risk of breast cancer lung cancer and cervical cancer. Vitamin b12 supplements are said also to protect against the poisons in tobacco smoke.
Some people use Vitamin b12 supplements to help treat male infertility sleep disorders depression inflammatory bowel disease asthma multiple sclerosis allergies and the skin condition vitiligo.
Vitamin b12 supplements are touted frequently to prevent osteoporosis diabetes cardiovascular disease and stroke. Vitamin b12 is said also to help some sleep disorders some mental disorders
and slow the progression of dementia in the elderly. Supplement makers also say Vitamin b12 supplements can help treat conditions such as Lyme disease gum disease some skin infections liver disease and kidney disease.
Combining avocado oil and Vitamin b12 in a topical treatment can supposedly improve psoriasis or eczema symptoms and Vitamin b12 is said also to help reduce ringing in the ears and swollen tendons.
Vitamin b12 supplements can treat a deficiency but dietitians recommend getting your Vitamin b12 from food if possible before trying a supplement.
Many meat and dairy products have Vitamin b12. Clams crab beef liver and many fish are particularly high in Vitamin b12.
Eliminating meat dairy and fortified cereals from your diet may require you to supplement vitamin B12 Sheth said.
In general Vitamin b12 is found in animal products Sheth said so strict vegetarians and vegans must actively seek out another source of the vitamin.
In people who are making the transition to a vegan diet a Vitamin b12 deficiency may not show up for a while Sheth said.
Nutritional yeast is the best vegetarian source of Vitamin b12 Sheth said. Just 2 teaspoons (6 grams) a day of nutritional yeast should cover an adult's Vitamin b12 needs.
Additionally most multivitamins contain the daily recommended amount of Vitamin b12 and fortified cereals typically provide ample Vitamin b12.
Other strict diets may unintentionally cut Vitamin b12. A lot of people have cut grains and a lot of B vitamins are fortified in our grain products Mangieri said.
If you're going to eliminate something from your diet investigate what you have eliminated and where else you can get those nutrients.
You have to really work with a registered dietitian or do your homework. The average adult should get 2. 4 micrograms of Vitamin b12 per day.
Women who are pregnant or breastfeeding need more about 2. 8 micrograms a day according to recommendations from the National institutes of health's Office of Dietary Supplements.
The body requires both stomach acid and a protein made in the stomach called intrinsic factor to digest Vitamin b12.
First stomach acid breaks off a protein that comes attached to Vitamin b12. Then the intrinsic factor is attached to the Vitamin b12 molecule.
Once in this form Vitamin b12 can be used in cells throughout the body. A problem with either stomach acid or intrinsic factor can lead to a Vitamin b12 deficiency.
Oral Vitamin b12 supplements contain a form of Vitamin b12 that is easy to absorb without stomach acid
but these pills may not treat all causes of Vitamin b12 deficiency. People who have undergone gastric bypass surgery for example can develop a deficiency in the intrinsic factor.
They could be taking all the B12 orally that they want and they won't be absorbing it properly Mangieri said.
Some autoimmune conditions such as pernicious anemia attack and destroy intrinsic factor according to the NIH's Office of Dietary Supplements.
People with celiac disease or Crohn's disease may also have difficulty absorbing the Vitamin b12 from food or vitamin supplements.
A Schilling test can determine if a person is absorbing Vitamin b12 properly. Doctors may prescribe Vitamin b12 injections to treat people who have a deficiency
but would not benefit from Vitamin b12 pills. Vitamin b12 can also be administered in a nasal gel according to the NIH's Office of Dietary Supplements.
Thanks to its association with the amino acid homocysteine Vitamin b12 is touted for its supposed ability to help several conditions.
Someone with low Vitamin b12 levels typically has high levels of homocysteine in the blood. High levels of homocysteine are commonly found in people with osteoporosis dementia heart disease cognitive impairment and depression.
Studies have shown a combination of Vitamin b12 folic acid and Vitamin b6 can lower homocysteine levels. However research has confirmed not that using vitamins to lower homocysteine levels actually treats
or prevents health problems. For example one study of 5522 people with vascular disease showed a Vitamin b supplement did not reduce the risk of dying from heart attack.
Researchers assigned some volunteers to a placebo and others to a combination of folic acid Vitamin b6 and Vitamin b12 supplement.
Vitamins reduced homocysteine levels in the study participants but the placebo group and the group taking vitamins had a similar risk of dying from major cardiovascular events during the five-year study according to the paper published in August 2006 in the New england Journal of Medicine.
Vitamin b12 supplements most likely won't reduce your risk for heart disease according to the NIH's Office of Dietary Supplements.
It's still unknown whether Vitamin b12 supplements have an effect on diabetes high cholesterol or preventing arteries from reclogging after a stent procedure according to the U s. National Library of Medicine.
A few preliminary studies some that provided supplements and some that simply recorded Vitamin b12 levels in people over time have found a weak link between Vitamin b12 supplements
and a reduced risk of osteoporosis. However more studies are needed to see if Vitamin b12 could help reduce osteoporosis risk according to the Linus Pauling Institute at Oregon State university.
Some preliminary studies have found a weak link between Vitamin b12 and a reduced cancer risk
but the connection is still unclear. One study compared blood samples and diet questionnaires of 712 breast cancer patients and 712 women without breast cancer.
Diet questionnaires (taken from 1980 through 1990) and blood samples (taken in 1990) showed that higher levels of Vitamin b12 were associated with a lower risk of breast cancer
but only among women who had not yet hit menopause. Levels of folate and Vitamin b6 had a stronger link to breast cancer risk in the study according to the March 2003 paper published in the Journal of the National Cancer Institute.
Preliminary evidence has not found that Vitamin b12 blood levels affect lung cancer according to the National Library of Medicine
but combining folic acid thiamine riboflavin and Vitamin b12 may help prevent cervical cancer. Low levels of Vitamin b12 are linked commonly to health problems
but recent research found that having abnormally high levels of Vitamin b12 in the blood may indicate a cancer risk.
Researchers examined lab tests and cancer diagnoses of more than 300000 patients in a Danish medical registry from 1998 to 2010.
Only 6 percent of the people in the study had Vitamin b12 levels higher than the recommended upper limit
and these people had a higher risk of being diagnosed with cancer within one year of their abnormal blood tests especially a cancer related to smoking (lung cancer)
or alcohol according to the December 2013 paper published in the Journal of the National Cancer Institute.
It is not likely that Vitamin b12 is an effective treatment for sleep disorders in seniors at least
when it's used in combination with Vitamin b6 and folic acid according to the National Library of Medicine.
Low Vitamin b12 levels are commonly found with other physical signs of mental decline such as high homocysteine levels or low folate levels.
And people diagnosed with Alzheimer's disease and dementia often have low Vitamin b12 levels. However studies have not conclusively shown that Vitamin b12 supplements will improve memory or thinking skills in the elderly in Alzheimer's patients in dementia patients or among stroke survivors.
The NIH's Office of Dietary Supplements says that more large clinical trials are needed to prove
whether Vitamin b12 can influence cognitive function and the risk of developing dementia. More studies are needed to determine
whether Vitamin b12 supplements can improve depression symptoms. Preliminary evidence suggests that depressed people respond better to treatment
if they have healthy levels of Vitamin b12. Researchers in Finland took blood samples from 115 patients diagnosed with major depression disorder.
The patients underwent six months of treatment including therapy and medication before giving another blood sample.
Those with higher levels of Vitamin b12 at the start and end of the study were more likely to fully respond to treatment according to the study published in December 2003 in the online journal BMC Psychiatry.
Researchers considered 40 people in the study to have a full response to depression treatment 34 had a partial response
and 41 people had no response. Yet other preliminary studies have failed to show that Vitamin b12 supplements alone can help depression.
A two-year study of 909 elderly people examined whether groups assigned to exercise mental health education
or vitamin supplements had fewer depression systems. In the study folic acid and Vitamin b12 supplements did not change depression symptoms any more than a placebo did.
Four follow-up surveys over the span of two years found that only mental-health education changed depression symptoms according to the July 2012 paper in The british Journal of Psychiatry.
Vitamin b12 will not enhance athletic performance or increase energy levels in people who are not deficient in Vitamin b12 according to the NIH's Office of Dietary Supplements.
There is not yet enough scientific evidence to determine if Vitamin b12 supplements have an effect on allergies multiple sclerosis psoriasis and other immune system problems.
And there is too little evidence to see if Vitamin b12 has an effect on Lyme disease signs of aging fatigue or chronic fatigue syndrome according to the National Library of Medicine.
However Vitamin b12 is possibly effective at preventing age-related macular degeneration a common eye condition that leads to vision loss.
Limited research supports that Vitamin b12 supplements are effective at treating shaky leg syndrome eczema and canker sores.
However more studies are needed to prove the connection according to the National Library of Medicine. Vitamin b12 has a low risk of overdose in the body.
Supplement makers put a lot of B vitamins into capsules sometimes as much as 200 percent of the recommended daily intake.
Because they are water soluble humans can pee out excess vitamins safely Mangieri said. For this reason the Institute of Medicine does not set a limit on how much Vitamin b12 a person can safely take in a day.
Vitamin b12 also appears to be applied safe when to the skin to treat psoriasis according to the National Library of Medicine.
Vitamin b12 may increase the risk that an artery narrows around a stent a device that widens a blocked artery.
And Vitamin b12 supplements can potentially harm the optic nerve and cause blindness in people with the rare hereditary condition called Leber's disease.
Common treatments for heartburn and GERD (gastroesophageal reflux disease) also known as acid reflux such as H2 blockers and proton-pump inhibitors may contribute to a Vitamin b12 deficiency.
Proton-pump inhibitors slow the release of gastric acid which is needed to start digesting and absorbing Vitamin b12 found in food.
But studies have yet to conclude if proton-pump inhibitors interfere enough with digestion to result in low Vitamin b12 levels.
The NIH's Office of Dietary Supplements recommends that doctors monitor the Vitamin b12 status of patients on proton-pump inhibitors.
H2 blockers can interfere with Vitamin b12 absorption because they slow the release of hydrochloric acid in the stomach.
H2 inhibitors could cause problems in people who do not get enough Vitamin b12 and who take the medication for more than two years according to the NIH's Office of Dietary Supplements.
Other drugs that affect stomach acid have been linked to poor Vitamin b12 absorption including the cholesterol drug cholestyramine;
the antibiotics chloramphenicol and neomycin; and the gout treatment colchicine. The diabetes drug metformin may interfere with the body's absorption of Vitamin b12 not through stomach acid but because of the drug's effect on calcium
which is needed also to absorb Vitamin b12. More research is needed to determine if calcium supplements may help Vitamin b12 absorption in diabetes patients according to the Linus Pauling Institute at Oregon State university.
Potassium supplements may reduce the body's ability to absorb Vitamin b12 as can heavy drinking for more than two weeks according to the National Library of Medicine.
Large amounts of folic-acid supplements don't interfere with Vitamin b12 absorption but folic acid can mask the symptoms of a Vitamin b12 deficiency.
Folic acid can correct a condition called megaloblastic anemia which is caused by low Vitamin b12 levels. A person who has this condition won't experience symptoms of anemia
but an underlying Vitamin b12 deficiency will still damage the nervous system. The NIH's Office of Dietary Supplements recommends healthy people get no more than 1000 micrograms of folic acid per day.
This article is for informational purposes only and is meant not to offer medical advice. o
#The Beauty of Millipedes (Op-Ed) This article was published originally at The Conversation. The publication contributed the article to Live Science's Expert Voices:
Op-Ed & Insights. I stumbled through the forest attempting to find a path I knew was there.
It didn t take that long to find the decaying bridge now being overtaken by blackberry and multiflora rose.
That is where I had marked a spot for some moist leaf litter. I crouched and dug around in the litter to find an inch-long creature chestnut-brown with pink highlights curled up on top of the dirt.
I had found my quarry. My three-week quest was in the state of Ohio in the US.
I came to collect millipedes the many-legged cousins of insects and spiders. My goal was to survey the state s species photographing
and collecting as many as possible during my stay. Ohio sits on the northwestern edge of Appalachia a hotspot of diversity for millipedes.
The southern portion of the state is known for its rolling hills and it is also where
I grew up. Millipedes aren t particularly well known by the general public or even by most scientists for that matter.
They are not as showy as birds or butterflies and millipede identification can be tricky.
Despite this lack of recognition millipedes go about their daily routines as recycling machines on the forest floor.
They power through the undergrowth with their many legs two pairs on most segments but not quite the 1000 implied by their common name bulldozing through the dirt
and feeding on dead leaves and other detritus that accumulates on the forest floor. Millipedes return nutrients to the ecosystem
and keep dead leaves from piling up in the forest. Though millipedes aren known t for their beauty perhaps they should be.
Many of the species I searched for are in the family Xystodesmidae which contains some particularly dazzling specimens.
Some species in that family called cherry millipedes can release hydrogen cyanide a poisonous chemical when disturbed by predators.
This chemical smells like cherries or almonds hence the name. Because it is released in small amounts it is mostly harmless to humans.
These millipedes sport bright colours paired with a dark brown or black to warn potential predators of their odorous defences.
In addition while maize is high in calories it contains only low concentrations of several vital nutrients such as iron calcium and B vitamins.
There is some evidence for other primary tastes with fat most likely to be the next to be recognised.
which result in bitterness proteins with slightly different shapes. This in turn has an effect on how sensitive you are to bitterness but that s not the end of the story.
and fat (although this all depends on what you consider a healthy diet to be there seems to be a new story every week).
or single nucleotide proteins (snips) that make up unique fingerprints of different cacao species and hybrid varieties.
A pregnant woman needs more calcium folic acid iron and protein than a woman who is not expecting according to the American College of Obstetricians and Gynecologists (ACOG.
Folic acid also known as folate when found in foods is A b vitamin that is crucial in helping to prevent birth defects in the baby's brain and spine known as neural tube defects.
It may be hard to get the recommended amount of folic acid from diet alone. For that reason the March of Dimes an organization dedicated to preventing birth defects recommends that women who are trying to have a baby take a daily vitamin supplement containing 400 micrograms of folic acid per day for at least one month before becoming pregnant.
During pregnancy they advise women to increase the amount of folic acid to 600 micrograms a day an amount commonly found in a daily prenatal vitamin.
Food sources: leafy green vegetables fortified or enriched cereals breads and pastas. Calcium is used a mineral to build a baby's bones and teeth.
Many dairy products are fortified also with Vitamin d another nutrient that works with calcium to develop a baby's bones and teeth.
For better absorption of the mineral include a good source of Vitamin c at the same meal
Protein: More protein is needed during pregnancy but most women don't have problems getting enough of these foods in their diets said Sarah Krieger a registered dietitian and spokeswoman on prenatal nutrition for the Academy of Nutrition and Dietetics in St petersburg Florida.
She described protein as a builder nutrient because it helps to build important organs in the baby such as the brain and heart.
Food sources: meat poultry fish dried beans and peas eggs nuts tofu. During pregnancy the goal is to be eating nutritious foods most of the time Krieger told Live Science.
fruits vegetables lean protein whole grains and dairy products. When counseling pregnant women Krieger recommends they fill half their plates with fruits
and vegetables a quarter of it with whole grains and a quarter of it with a source of lean protein and to also have a dairy product at every meal.
and filled with fiber vitamins and minerals. Lean protein: Pregnant women should include good protein sources at every meal to support the baby's growth such as meat poultry fish eggs beans tofu cheese milk and nuts Krieger said.
Whole grains are an important source of energy in the diet and they also provide fiber iron and B-vitamins.
At least half of a pregnant woman's carbohydrate choices each day should come from whole grains such as oatmeal whole-wheat pasta
which provide good dietary sources of calcium protein and Vitamin d. In addition to a healthy diet pregnant women also need a daily prenatal vitamin to obtain some of the nutrients that are hard to get from foods alone such as folic acid and iron according to ACOG.
For women who take chewable prenatal vitamins Krieger advised checking the product labels because chewables might not have sufficient iron levels in them.
Detailed information on healthy food choices and quantities to include at meals can also be found in the pregnancy section of the USDA's choosemyplate. gov. Caffeine:
Fish is a good source of lean protein and some fish including salmon and sardines also contain omega-3 fatty acids a healthy fat that's good for the heart.
It is safe for pregnant women to eat 12 ounces of cooked fish and seafood a week according to ACOG.
Often a craving is a body's way of saying it needs a specific nutrient such as more protein
Fat was used to help create all the hairstyles Bos found something that would have helped keep the hair in one piece after death.
whether the fat was from animals. A textile found on each of the skulls may have been used to cover part of the head.
#Good Fats, Bad Fats: Their Roles in Heart Health Questioned Eating more of the good kinds of fat
and less saturated fat may not be the best way to reduce the risk of heart disease a new review suggests.
Researchers did not find a strong link that people who ate lots of the good (polyunsaturated fats found in vegetable oils
and low amounts of saturated fats found in foods such as butter and pork had reduced a risk of heart disease.
The researchers concluded their analysis did not yield clearly supportive evidence for current cardiovascular guidelines
The 3 Types of Fats Explained However the results did show a link between eating more trans fats which are hydrogenated the partially oils added to foods to keep them fresh longer and an increased risk of heart disease.
In other words the advice that people should avoid trans fats is still good advice. The new study was a meta-analysis of 72 previous studies involving more than 600000 people in 18 countries.
Our report was an attempt to do the most comprehensive assessment of fatty acids by combining data from all previous studies into a single investigation said study author Dr. Rajiv Chowdhury a cardiovascular epidemiologist
Reducing risk Chowdhury and colleagues carried out the study to shed light on the role of fat in coronary heart disease.
Some guidelines have suggested that eating more polyunsaturated fats which are found in high levels in foods such as salmon walnuts
when it came to eating specific types of fat such as linoleic acid and arachidonic acid which are both polyunsaturated fatty acids the effects of the fat on cardiovascular risk varied widely even
when the researchers looked at members of the same family of fats Chowdhury told Live Science.
Another analysis reviewed for the new study found no evidence that supplementing with omega-3 or omega-6 fatty acids could reduce heart disease risk Chowdhury said.
which are loaded with saturated fat to the diet the researchers said. Other research has suggested that
when some people attempt to eat less saturated fat they often eat more carbohydrates instead rather than making healthier food choices.
Van horn said the paper questions the strength of the evidence underlying recommendations for eating a lot of polyunsaturated fats or limiting saturated fats.
because the study does not say that saturated fat is not a problem Van horn told Live Science.
The AHA currently recommends that no more than 6 percent of a person's total daily calories come from saturated fat.
Saturated fats and trans fats should still be limited in the diet she said. And polyunsaturated fats such as safflower oil and monounsaturated fats like olive oil are still useful for cooking.
A diet high in fruits vegetables whole grains unsalted nuts and fish remains the best course of action to achieve a heart-healthy diet Van horn said.
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