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Monthly Archives: October 2021

What are the benefits, sources and recommended daily intake of zinc?

You may have heard you need zinc, but how much zinc do you actually need and why is zinc important? What are really the zinc benefits and which sources provide you with a good daily dose?

Zinc is needed only in small amounts – in other words, it is a trace mineral. It contributes to the creation of DNA, cell growth, building proteins, healing, and the immune system. Zinc helps cells to grow and multiply, so it is very much needed in pregnancy, childhood, and adolescence. Since the body doesn’t store this mineral, it is vital to know good sources of zinc and ingest it daily.

What are the benefits of zinc?

Woman breaks a chocolate brownie - dark chocolate is an excellent source of zinc

Our body uses zinc in essential processes. This mineral is the second most abundant trace mineral in the body after iron, and it is present in every single cell. 

Enzymes need zinc for metabolism, digestion, and nerve function. It is crucial for the development and function of immune cells. This is a piece of good advice, especially during the flu season!

Our skin benefits from zinc, too. Beautiful, healthy, and glowing skin is not possible without zinc! We need zinc for taste and smell because one of the enzymes for proper taste and smell depends on this nutrient. So zinc deficiency can reduce your ability to taste or smell! 

What are good sources of zinc?

Female hands hold a grey-orange stone, with zinc in it

Eating healthy, nutrient-rich whole foods will enhance your well-being. Did you know that a good amount of zinc in your diet is strongly linked to an efficient and potent immune system? So let’s see together what food we need to buy on the market!

Non-vegetarian sources of zinc

Chicken, beef, and pork provide a decent amount of zinc to your diet. Choose lean meats, like lean beef, pork tenderloin, and boneless chicken breasts. One cup of chopped roasted, skinless chicken breast provides 19 percent of the daily recommended value of zinc!

Eggs also contain zinc, so don’t forget to have at least one today!

Yet, not all zinc food sources are equal. Zinc absorption in the gut is significantly higher when the mineral is consumed from animal protein versus plant sources! Phytates – chemical compounds found in plants – inhibit zinc, calcium, and iron absorption. Something to consider when we plan our diet!

Vegetarian sources of zinc

Food sources of zinc include chicken breast, liver, carrots, garlic, nuts and seeds, most of which are in bowls

Fortunately, there are plenty of non-carnivorous sources of zinc! Filling your plate with plants will do wonders for your health. A plant-based diet is linked to lower mortality risk, so let’s make a list for our grocery shopping today:

Mushrooms, spinach, broccoli, kale, and garlic contain a decent amount of zinc, plus other vitamins and minerals! One cup of mushrooms and kale contains about 3 percent of the daily value of zinc. 

Legumes like chickpeas, lentils, beans – add foods like hummus, black beans to your daily meals for extra zinc benefits! ¼ cup of hummus contains 8 percent of the daily recommended values of zinc. 

Nuts, seeds are the next great source of zinc that will enrich your diet. Pumpkin seeds, oatmeal, chia seeds, cashews, pecans, peanuts – there are plenty of them! Choose your favourite!

Lastly, a sweet dessert surprise! Dark chocolate is a wonderful source of zinc! The darker, the better: 60-69% cacao contains 7 percent of the recommended daily value of zinc, while 70 to 85% cacao contains 8 percent. Plus, it will lower your blood pressure and improve blood flow! 

How much zinc do you need daily?

Having a variety of good healthy sources of zinc in your diet will ensure you get all the zinc benefits. However, high doses of zinc reduce the amount of copper the body can absorb. This could lead to anemia and the weakening of the bones.

A balanced diet is the best choice to avoid the side effects. So do not take more than 25 mg of zinc a day unless otherwise advised by a doctor!

The recommended amount of zinc you need according to the UK guidelines is: 

  • 9.5 mg a day for men 
  • 7 mg a day for women

People with low levels of zinc can use zinc supplements. Since our body can’t produce zinc on its own, the increased intake is necessary in these cases. We recommend talking to your healthcare provider for more information and an individual health plan. 

Takeaway

As a trace mineral, zinc is needed in small amounts and can come from a variety of sources. However, zinc benefits are many, and with good sources of zinc, these are easy to obtain. Our body uses it in every cell and supports our immune system, cell growth, development of the human body – so we need zinc at every stage of our lives! There are plenty of good natural sources, and a balanced diet can ensure you have everything you need. Take care of your health – especially now in the flu season and amidst the Covid-19 pandemic!

If you found this article helpful – share, save, and comment! Read our blog for more information on health and supplements!


Sources:

https://www.nhs.uk/conditions/vitamins-and-minerals/others/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146416/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042409/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/

https://pubmed.ncbi.nlm.nih.gov/24506795/

https://pubmed.ncbi.nlm.nih.gov/23914218/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872795/

https://www.healthline.com/nutrition/zinc

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775249/

GOOD SOURCES OF MAGNESIUM: Where to get it, how much magnesium do you need, and why you should take it

What are some good sources of magnesium? and how much do you really need? Maybe you’ve asked yourself these questions, given that we often hear that magnesium is super important.

Let’s start with why magnesium is important? Believe it or not, this mineral plays a role in over 300 enzyme reactions in the human body. It also helps our skeletal, cardiovascular, and also our immune systems. Magnesium can also help with diabetes, migraines, and anxiety.

Read on to find out more about the benefits, dosage, forms, and sources of magnesium.

Why are good sources of magnesium important for your body?

A picture of a man in a good shape stretching on a race track, with an X-ray of his bones, which are strong because of magnesium.

Bones 

Magnesium is essential for bone health and formation. For instance, research shows a connection between correct magnesium intake and higher bone density. Also improved bone crystal formation, and a lower risk of osteoporosis in females after menopause. 

It also helps to regulate calcium and vitamin D levels. Which are two other nutrients vital for bone health.

Heart and blood vessels

Like other muscles, the heart needs magnesium to be healthy.For example a  2018 review found a relation between magnesium deficiency and an increase in the risk of cardiovascular problems, heart attacks, and strokes. 

Magnesium also helps to regulate high blood pressure. By helping blood vessels relax. It affects the metabolism of sodium, potassium, and calcium.  

Immunity

Magnesium is helpfullin the synthesis, release, and activity of cells of the immune system. It is also necessary for vitamin D to work.

Diabetes

Research shows that high magnesium diets are connected with a lower risk of type 2 diabetes. A possible explanation could be the role magnesium plays in glucose and insulin metabolism.

Magnesium deficiency may actually worsen insulin resistance. Which is a condition that often leads to type 2 diabetes. On the other hand, insulin resistance may cause low magnesium levels.

Migraine 

Magnesium deficiency can affect neurotransmitters. It can also restrict blood vessel constriction. Which are factors that link to migraines. According to a review, magnesium therapy may be useful for preventing migraines.

Anxiety

Magnesium levels may be related to mood disorders like depression and anxiety.

According to a review from 2017, low magnesium levels may cause higher levels of anxiety. This can be explained by activity in the hypothalamic-pituitary-adrenal (HPA) axis. Which to clarify is a set of three glands that control our reaction to stress.

How much magnesium do you need? 

A picture of two adult men and women on a beach, with spread arms and in good mood, because they get enough magnesium.

Our body naturally has magnesium, but cannot make it on its own. So the amount we need depends on our age and gender. For instance, women aged 19 or older need 310 milligrams (mg) a day. 350 mg if they are pregnant. Adult men under 30 need 400 mg a day. 420 mg if they are over 30.

Having a magnesium deficiency is rare in healthy people who eat a balanced diet. However, you might be more prone to have low magnesium levels if you have another health condition. Also If you’re taking certain medicines, or as a result of a restricted diet low in vegetables and nuts.

If you do have a magnesium deficiency, you might experience symptoms such as;

muscle twitches

cramps

fatigue

muscle weakness

high blood pressure

irregular heartbeat

asthma

mental disorders

What are good sources of magnesium? 

Many people get enough magnesium through the foods they eat. To clarify the richest source of magnesium is in fish, such as salmon, pollock, mackerel, or halibut. However, You can find it in green vegetables, like spinach, nuts, beans, peas, and whole-grain cereals. 

However, in addition to these sources of magnesium, you might need to take magnesium supplements . You can take them in the recommended amounts of  65 mg/day for children ages 1-3. 110 mg/day for children ages 4-8. 350 mg/day for adults, and children ages 9 and up.

Not all sources of magnesium are equal

A picture of dark chocolate, carrot, oranges, salmon, yams, eggs, milk, parsley, apples and other food that are good sources of magnesium.

Magnesium comes in different forms: 

Magnesium citrate is one of the most commonly recommended sources of magnesium. It has a laxative effect and is used to clean the intestines before surgery or as a preparation for certain procedures. (e.g., colonoscopy, radiography), usually with other products. In addition, It may also be used for the relief of constipation. 

Magnesium gluconate is used to prevent and treat low amounts of magnesium in the blood. In addition, It can be used to treat symptoms of too much stomach acid such as heartburn, and acid indigestion. 

Magnesium glycinate is the go-to form of magnesium for doctors. Together with magnesium citrate, it is more bioavailable than other common forms of magnesium. It is a great option for magnesium supplementation. 

Goodwill Pharma’s Magnewill Rapid contains optimal doses of these three salts in their water-soluble form, which makes them readily available.

The takeaway 

To sum up, Magnesium is one of the essential pieces of the health puzzle. You should know which forms and doses you need and what benefits they will bring you. 

To get more interesting information about magnesium and other minerals, read our News


Sources: 

https://www.medicalnewstoday.com/articles/286839

https://www.webmd.com/diet/magnesium-and-your-health#1

https://www.healthline.com/nutrition/magnesium-deficiency-symptoms

https://www.mindbodygreen.com/articles/magnesium-glycinate

ASTAXANTHIN MAKEUP: This natural pigment reduces wrinkles, promotes skin beauty, and is 6000x stronger than Vitamin C

Should you consider astaxanthin for skin benefits? This carotenoid pigment has been extensively researched in the last few years, and has already found its use in many industries.

You probably know by now that vitamin C is good for your skin. There are tons of beauty treatments revolving around this precious ingredient, backed up by science.

Modern research has found something even better! A natural pigment called Astaxanthin is 6000x stronger than vitamin C! Besides the extraordinary results in health and fitness. Many use it in cosmetics, too. The results are promising!

What does the research say about Astaxanthin?

Science has long known about natural organic pigments called carotenoids – they are essential for human health. These are classified as alpha-, beta- and gamma-carotenes. Some of them can be converted to vitamin A in the human body.

The rise of astaxanthin in the skincare industry shows plenty of evidence that points to the positive effects on the skin.

Research shows that astaxanthin fights off free radicals. Which is the main cause of oxidation. It is 6000x stronger than Vitamin C. 800x stronger than CoQ10. 550x stronger than Vitamin E. 75x stronger than Alpha Lipoic Acid, and 40x stronger than beta-carotene in fighting free radicals!

Plus, clinical studies show that astaxanthin has a protective role for UV-induced skin deterioration in healthy people. While it is not a substitute for sunblock, the carotenoid contributes to the skin defending itself against the UV rays!

Additionally, astaxanthin increases skin moisture and promotes healthy skin. No wonder it is becoming a key ingredient in many skincare products!

Astaxanthin for skin and wrinkles treatment

Astaxanthin is a precious carotenoid . Reddish colour of the pigment is evident in shrimp, lobster, salmon, and other marine beings. It is also an antioxidant. When we apply it to our skin, it will protect the cells from decay, i.e. oxidation.

This antioxidant effect is crucial when it comes to the skin’s health. We all know that toxins and pollutants in our bloodstream are the main reason for skin ageing. So topical application plus the consumption of Astaxanthin will fight cellular oxidation. To keep our skin tight, elastic, and healthy!

How to combat pigmentation?

This super nutrient helps to stimulate the production of collagen in the skin. But this is not all! This has been researched on melanogenesis. It is proven that astaxanthin can inhibit melanogenesis or reduce melanin production. Diminishing age spots, freckles, and dark eye circles! Antioxidant properties of the carotenoid protect against hyperpigmentation. Furthermore, this super ingredient in your face cream will repair DNA damage from the UV rays!

Topical astaxanthin may also act as an effective skin whitening agent!

Unfortunately, skin pigmentation may come in the form of sensitive skin, too. The good news is – astaxanthin has been studied to have anti-inflammatory properties. Therefore, it can soothe the skin redness, sensitivity, and inflammation. Study shows these extraordinary benefits are achievable by taking it in supplement form and using it topically.

How can I make sure I’m getting enough Astaxanthin for all the skin benefits?

Getting a good intake of astaxanthin is fun, easy, and delicious! You may have already used this awesome ingredient in your daily cooking. Astaxanthin-rich foods are wild salmon, salmon oil, red trout, algae, lobster, shrimp, crayfish, crabs.

So most of the natural sources of astaxanthin may be at your local grocery store! The highest concentration of astaxanthin is found in wild Pacific sockeye salmon. which contains 26-38 mg of astaxanthin compared to 6-8 mg in a farmed Atlantic salmon. Wild marine life consumes the true form of astaxanthin – the microalgae. Farmed fish, on the other hand, might contain commercial food additives.

The lesson here is to buy wild salmon when available. As it may provide the largest dose of astaxanthin. You’ll need to consume about 6 ounces daily to get a 3.6 mg dose of astaxanthin. This is the amount that studies show you need in order to see any benefits.

Additionally, Astaxanthin can be taken regularly as a supplement. Goodwill Pharma’s Astax+3 Direct is developed with the highest pharmaceutical quality. Its a great way to incorporate astaxanthin into your daily diet!

Takeaway

Astaxanthin is a carotenoid that has many great benefits. This superfood is a strong antioxidant, anti-inflammatory, and 6000x stronger than vitamin C! Furthermore, astaxanthin in the skin-care regime helps to keep wrinkles at bay. It contributes to protection from the sun, and can reduce hyperpigmentation.

Natural sources and supplements are also available worldwide. So this is a great plus! Let’s keep our skin healthy, glowing, and youthful!

If you liked this article, share it with a friend! Make sure to read our blog for more advice on health, beauty, and food supplements!


Resources

http://www.actabp.pl/pdf/1_2012/43.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5525019/

https://www.cyanotech.com/pdfs/bioastin/batl11.pdf

https://www.sciencedirect.com/science/article/pii/S1878029615002613

https://www.naturalproductsinsider.com/healthy-aging/healthy-agingastaxanthin-and-youthful-skin