Vitamins and Nutrition Blog

Sugar Information
Sugar is a carbohydrate found in foods such as milk, fruit and honey, as well as in sweets and desserts. Sugar has a bad reputation, and can cause tooth decay and weight gain, but some foods that are high in sugar, such as milk and fruit, are very good for you because they contain vitamins and minerals as well as sugar. Where sugar deserves its bad reputation is in the so-called empty calories it contains-those that come without beneficial nutrients. A piece of fruit might have the equivalent of a teaspoon of sugar, but since it also contains vitamins, minerals and fibre, the calories it contains are far from empty.

Sugar consumption
People in the developed world are eating more sugar than did in the past. For example, people in the UK now get 17 per cent of their calories from sugar, as opposed to about 10 per cent only 20 years ago. Carbonated (fizzy) soft drinks such as cola account for one-third of the added sugar in some people’s diets.

Sugar and tooth decay
Refined sugar is the major, but not the only, cause of tooth decay. Other sugars, such as those from fruit or milk, also play a role. The enzymes in your saliva turn starch to sugar, so even bread becomes sweet as you chew it. The longer sweet foods stay in your mouth and the more they stick to your teeth, the worse they are for the teeth. Foods such as raisins are just as bad for dental health as sweets like caramels. If you consume sweet, sticky foods, rinse your mouth with water or brush your teeth afterwards.

Read the label
Sugar comes in many different forms, both naturally and as refined products. All sugar is the same: brown sugar is no better for you than white sugar, nor is honey any better than table sugar. Processed foods often contain sugar, even if you cannot see it listed in the ingredients. It might be hidden under a different name: barley malt, brown sugar, cane sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, honey, invert sugar, lactose, maltose, maple syrup, sorbitol or sucrose.

(Fat-free or low-fat milk, curd, buttermilk, cheese, cottage cheese)
Superpowers: Strengthening bones, firing up weight loss, building muscle
Secret weapons: Calcium, vitamins A and B 12, riboflavin, phosphorus, potassium
Fight against: Osteoporosis, obesity, high blood pressure, cancer
Dairy is nutrition’s version of a typecast actor. It gets so much good press for strengthening bones that it garners little attention for all the other stuff it does well.
But there’s mounting evidence that calcium is a prime belly buster. A University of Tennessee study found that dieters who consumed between 1,200 and 1,300 milligrams of calcium a day lost nearly twice as much weight as those taking in less of the mineral. Researchers think calcium probably prevents weight gain by increasing the breakdown of body fat and hampering its formation.
Low-fat yoghurt, cheeses, and other dairy products can playa key role in your diet. But plain milk should ideally be your major source of calcium. Liquids take up lots of room in your stomach, so your brain gets the signal that you’re full. A little cocoa stirred in can help curb sweet cravings.
Another way to take in more milk is to have it as a shake. Smoothies - blended mixtures of milk, low-fat yoghurt (curd), ice, and fruit (grapes, banana, berries, oranges) - can act as meal substitutes and as potent snacks. You can even add whey powder or peanut butter to the mixture for more nutrient punch. Also their thickness takes up space in your stomach.

FADE IT – There’s evidence that vitamin k can deliver a one-two punch to bruises. A double –blind study had patients applying topical vitamin K cream to one side of their face and a placebo to the other side after undergoing cosmic laser treatment. The bruises on the side of the face treated with vitamin K were less severe than those treated with the placebo.
Other (preliminary) studies suggest that vitamin K may have lightening effect on under-eye circles, that pesky  problem that plagues so many of us, as well.
Check out large cosmetic stores for formulations with vitamin K.

Root vegetables are versatile, filling, usually low in calories, and economical. They have anywhere from 9 calories (radishes) to 60 calories (parsnips and taro) in one serving (half cup), with one exception - tapioca, which is calorie-dense and closer to grains or potatoes, in terms of nutritional stature. They’re all fair to moderate sources of fiber (2 to 5 grams per cup) and also provide some iron, potassium, and vitamin C. If the bulbous roots still have the green tops attached when you buy them, cut these off before you store the roots in the refrigerator. This will prolong their life. Some of these greens, such as turnip and beet, are delicious when cooked and very nutritious.
Root veggies, notably carrots, turnips, and radishes, are better when small; large ones may be tough, pithy, or starchy. The deeper the color; the more nutritious.
•Beets: These contain more sugar than any other root vegetable, but still only about 35 calories lone serving (half up). Good source of phytochemicals and some iron.
•Carrots: One of the best sources of betacarotene.
•Parsnips Relatives of the carrot (without betacarotene), these are a fair source of vitamin C, folate, and potassium.
•Radishes: Has some vitamin C, phytochemicals, and make a good, low-calorie snack. Usually eaten raw (slices are good in sandwiches), but can be cooked in soups and stews, or heated and eaten whole as a side dish. Peeling reduces the sharp taste.
•Rutabagas: Sometimes called yellow turnips, these are the best source of vitamin C of all root vegetables.
•Turnips: These relatives of the cabbage are cruciferous vegetables. They come in an astonishing range of shapes, colors (pink, purple, magenta) and sizes. Most have white flesh. Young ones are small and tender; older ones have a thick skin and keep better. Good in green salads, or pureed, mashed with potatoes, or added to stews and soups.
•Taro: Found all year round in Indian markets, taro (colocasia) contains some potassium and iron. Add to stews and dal/dahi curries or else stir-fry, boil, or puree for soups. Don’t refrigerate; simply store in cool place.
•Tapioca (cassava): Higher in calories than other root vegetables - 160 per half cup. Contains some vitamin C, potassium, calcium, and iron. Boil and serve with spicy chutney or add to stews.

Cure the various ailments using diet and alternative medicines 

The idea is that you get your vitamins and minerals from having a balanced diet. That being said I have always taken vitamins since childhood so it’s a matter of preference. If you are buying a supplement then make sure that sugar or starch is not listed as an ingredient. You would be surprized what you find when you rate the label. Just as an aside it is interesting to note that Recommended Daily Allowance (RDA)was actually something that was determine at the start of World War II when England, fearing being blockaded by the Germans, wanted to know what the absolute minimum amount of vitamin people could take without developing illnesses like scurvy. The RDA means you are only getting the minimum amount of nutrients without becoming ill. Personally vitamin and mineral supplements are much of a muchness and I think whatever brands you buy comes down to personal preference.

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