There is a controversy regarding coconut oil since this is a saturated fat and saturated fats ( mainly animal fats but includes some vegetable fats which are called medium chain fatty acids one of which is commonly discussed is coconut oil.The American heart association does not recommend coconut oil in view of this issue
A recent article in the Journal of Nutrition states that it may not have a negative impact
Please consult with your doctor before you take coconut oil since this is a controversial issue.
RT Journal Article A1 McKenzie, Kirsty M A1 Lee, Crystal My A1 Mijatovic, Jovana A1 Haghighi, Marjan Mosalman A1 Skilton, Michael R T1 Medium-Chain Triglyceride Oil and Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Trials JF The Journal of Nutrition JO J Nutr YR 2021 DO 10.1093/jn/nxab220 OP nxab220 SN 0022-3166 AB Dietary saturated fat raises total cholesterol and LDL cholesterol levels. It is unclear whether these effects differ by the fatty acid chain lengths of saturated fats; particularly, it is unclear whether medium-chain fatty acids increase lipid levels.We conducted a systematic review to determine the effects of medium-chain triglyceride (MCT) oil, consisting almost exclusively of medium-chain fatty acids (6:0–10:0), on blood lipids.We searched Medline and Embase through March 2020 for randomized trials with a minimum 2-week intervention period that compared MCT oil with another fat or oil. Outcomes were total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels. Included studies were restricted to adults above 18 years of age. Studies conducted in populations receiving enteral or parenteral nutrition were excluded. Data were pooled using a random-effects meta-analysis.Seven articles were included in the meta-analysis; LDL cholesterol and HDL cholesterol were reported in 6 studies. MCT oil intake did not affect total cholesterol (0.04 mmol/L; 95% CI, −0.11 to 0.20; I2 = 33.6%), LDL cholesterol (0.02 mmol/L; 95% CI, −0.13 to 0.17; I2 = 28.7%), or HDL cholesterol (−0.01 mmol/L; 95% CI, −0.10 to 0.09; I2 = 74.1%) levels, but did increase triglycerides (0.14 mmol/L; 95% CI, 0.01–0.27; I2 = 42.8%). Subgroup analyses showed that the effects of MCT oil on total cholesterol and LDL cholesterol differed based on the fatty acid profile of the control oil (Pinteraction = 0.003 and 0.008, respectively), with MCT oil increasing total cholesterol and LDL cholesterol when compared to a comparator consisting predominantly of unsaturated fatty acids, and with some evidence for reductions when compared to longer-chain SFAs.MCT oil does not affect total cholesterol, LDL cholesterol, or HDL cholesterol levels, but does cause a small increase in triglycerides. RD 8/13/2021 UL https://doi.org/10.1093/jn/nxab220
this is informational only: Please consult your doctor before following this article recommendations since it may be harmful to you
sAtherosclerotic cardiovascular disease remains a leading cause of death worldwide despite the availability of risk‐modifying therapies and lifestyle advice. Genetics. diet, high cholesterol . high blood pressure. smoking etc are some of the factor known to affect the risk of cardiovascular disease
According to a recent study published in the American heart association vitamin K deficiency may also be a factor.
Vitamin K occurs in 2 forms: Vitamin K1 (phylloquinone) is found in all photosynthetic plants, with green leafy vegetables being the primary dietary sourcewhile vitamin K2 (menaquinones K4‐K10) is primarily bacterially derived and is found predominantly in fermented foods, such as cheese.
Both forms of vitamin K have been proposed to influence cardiovascular health through many mechanisms, including the reduction of systemic inflammation, maintenance of hemostasis, and the inhibition of arterial calcification.
●Dietary vitamin K1 and vitamin K2 intake is inversely associated with risk of atherosclerotic cardiovascular disease events.
●This relationship is true for all types atherosclerotic cardiovascular disease, ischemic heart disease, ischemic stroke, and peripheral artery disease.
This may mean that if we take foods with high vitamin K it may have a protective effect
.
What Are the Clinical Implications?
●Dietary vitamin K intake may be considered in evaluating risk of atherosclerotic cardiovascular disease.
●Sufficient vitamin K intake may be protective of atherosclerotic cardiovascular disease events.
●Further research is needed to determine at‐risk individuals who may benefit from increased dietary vitamin K intake or vitamin K supplementation.
Food sources of vitamin D1 include vegetables, especially green leafy vegetables, vegetable oils, and some fruits. Meat, dairy foods, and eggs contain low levels of phylloquinone but modest amounts of menaquinones( D2). Natto (a traditional Japanese food made from fermented soybeans) has high amounts of menaquinonesOther fermented foods, such as cheese, also contain menaquinones. However, the forms and amounts of vitamin K in these foods likely vary depending on the bacterial strains used to make the foods and their fermentation conditions [14]. Animals synthesize MK-4 from menadione (a synthetic form of vitamin K that can be used in poultry and swine feed). Thus, poultry and pork products contain MK-4, ifK2 is added to the animal feed The most common sources of vitamin K in the U.S. diet are spinach; broccoli; iceberg lettuce; and fats and oils, particularly soybean and canola oil. Few foods are fortified with vitamin K [5]; breakfast cereals are not typically fortified with vitamin K, although some meal replacement shakes and bars are
Vitamin K is a nutrient that the body needs to stay healthy. It’s important for blood clotting and healthy bones and also has other functions in the body. If you are taking a blood thinner such as warfarin (Coumadin®), it’s very important to get about the same amount of vitamin K each day.
How much vitamin K do I need?
The amount of vitamin K you need depends on your age and sex. Average daily recommended amounts are listed below in micrograms (mcg).
Life Stage
Recommended Amount
Birth to 6 months
2.0 mcg
7–12 months
2.5 mcg
1–3 years
30 mcg
4–8 years
55 mcg
9–13 years
60 mcg
14–18 years
75 mcg
Adult men 19 years and older
120 mcg
Adult women 19 years and older
90 mcg
Pregnant or breastfeeding teens
75 mcg
Pregnant or breastfeeding women
90 mcg
What foods provide vitamin K?
Vitamin K is found naturally in many foods. You can get recommended amounts of vitamin K by eating a variety of foods, including the following:
Green leafy vegetables, such as spinach, kale, broccoli, and lettuce
You can find links to more food sources of vitamin K in the last section of this fact sheet, Where can I find out more about Vitamin K?
What kinds of vitamin K dietary supplements are available?
Vitamin K is found in multivitamin/multimineral supplements. Vitamin K is also available in supplements of vitamin K alone or of vitamin K with a few other nutrients such as calcium, magnesium, and/or vitamin D. Common forms of vitamin K in dietary supplements are phylloquinone and phytonadione (also called vitamin K1), menaquinone-4, and menaquinone-7 (also called vitamin K2).
Am I getting enough vitamin K?
Vitamin K deficiency is very rare. Most people in the United States get enough vitamin K from the foods they eat. Also, bacteria in the colon make some vitamin K that the body can absorb. However, certain groups of people may have trouble getting enough vitamin K:
Newborns who don’t receive an injection of vitamin K at birth
People with conditions (such as cystic fibrosis, celiac disease, ulcerative colitis, and short bowel syndrome) that decrease the amount of vitamin K their body absorbs
People who have had bariatric (weight loss) surgery
What happens if I don’t get enough vitamin K?
Severe vitamin K deficiency can cause bruising and bleeding problems because the blood will take longer to clot. Vitamin K deficiency might reduce bone strength and increase the risk of getting osteoporosis because the body needs vitamin K for healthy bones.
What are some effects of vitamin K on health?
Scientists are studying vitamin K to understand how it affects our health. Here are some examples of what this research has shown.
Osteoporosis
Vitamin K is important for healthy bones. Some research shows that people who eat more vitamin K-rich foods have stronger bones and are less likely to break a hip than those who eat less of these foods. A few studies have found that taking vitamin K supplements improves bone strength and the chances of breaking a bone, but other studies have not. More research is needed to better understand if vitamin K supplements can help improve bone health and reduce osteoporosis risk.
Coronary heart disease
Scientists are studying whether low blood levels of vitamin K increase the risk of coronary heart disease, perhaps by making blood vessels that feed the heart stiffer and narrower. More research is needed to understand whether vitamin K supplements might help prevent heart disease.
Can vitamin K be harmful?
Vitamin K has not been shown to cause any harm. However, it can interact with some medications, particularly warfarin (Coumadin®)—see the information below.
Does vitamin K interact with medications or other dietary supplements?
Yes, some medications may interact with vitamin K. Here are a few examples:
Warfarin (Coumadin®)
Vitamin K can have a serious interaction with the blood thinner warfarin (Coumadin®). If you take warfarin, make sure that the amount of vitamin K you consume from food and supplements is about the same every day. A sudden change in the amount of vitamin K you get can cause dangerous bleeding (if you consume less) or blood clots (if you consume more).
Antibiotics
Antibiotics can destroy the good bacteria in your gut. Some of these bacteria make vitamin K. Using antibiotics for more than a few weeks may reduce the amount of vitamin K made in your gut and therefore, the amount available for your body to use.
Bile acid sequestrants
Some people take bile acid sequestrants (such as cholestyramine [Questran®] and colestipol [Colestid®]) to lower blood cholesterol levels. These medications can reduce the amount of vitamin K your body absorbs, especially if you take them for many years.
Orlistat
Orlistat (Alli® and Xenical®) is a weight-loss drug. It reduces the amount of fat your body absorbs and can decrease the absorption of vitamin K.
Tell your doctor, pharmacist, and other healthcare providers about any dietary supplements and prescription or over-the-counter medicines you take. They can tell you if the dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients such as vitamin K.
Vitamin K and healthful eating
People should get most of their nutrients from food and beverages, according to the federal government’s Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber, and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients (e.g., during specific life stages such as pregnancy). For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U.S. Department of Agriculture’s MyPlate.
This fact sheet by the Office of Dietary Supplements (ODS) provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.
The healthy human brain contains tens of billions of neurons—specialized cells that process and transmit information via electrical and chemical signals. They send messages between different parts of the brain, and from the brain to the muscles and organs of the body. Alzheimer’s disease disrupts this communication among neurons, resulting in loss of function and cell death.
Key Biological Processes in the Brain
Most neurons have three basic parts: a cell body, multiple dendrites, and an axon.
The cell body contains the nucleus, which houses the genetic blueprint that directs and regulates the cell’s activities.
Dendrites are branch-like structures that extend from the cell body and collect information from other neurons.
The axon is a cable-like structure at the end of the cell body opposite the dendrites and transmits messages to other neurons.
The function and survival of neurons depend on several key biological processes:
Communication. Neurons are constantly in touch with neighboring brain cells. When a neuron receives signals from other neurons, it generates an electrical charge that travels down the length of its axon and releases neurotransmitter chemicals across a tiny gap, called a synapse. Like a key fitting into a lock, each neurotransmitter molecule then binds to specific receptor sites on a dendrite of a nearby neuron. This process triggers chemical or electrical signals that either stimulate or inhibit activity in the neuron receiving the signal. Communication often occurs across networks of brain cells. In fact, scientists estimate that in the brain’s communications network, one neuron may have as many as 7,000 synaptic connections with other neurons.
Metabolism. Metabolism—the breaking down of chemicals and nutrients within a cell—is critical to healthy cell function and survival. To perform this function, cells require energy in the form of oxygen and glucose, which are supplied by blood circulating through the brain. The brain has one of the richest blood supplies of any organ and consumes up to 20 percent of the energy used by the human body—more than any other organ.
Repair, remodeling, and regeneration. Unlike many cells in the body, which are relatively short-lived, neurons have evolved to live a long time—more than 100 years in humans. As a result, neurons must constantly maintain and repair themselves. Neurons also continuously adjust, or “remodel,” their synaptic connections depending on how much stimulation they receive from other neurons. For example, they may strengthen or weaken synaptic connections, or even break down connections with one group of neurons and build new connections with a different group. Adult brains may even generate new neurons—a process called neurogenesis. Remodeling of synaptic connections and neurogenesis are important for learning, memory, and possibly brain repair.
Neurons are a major player in the central nervous system, but other cell types are also key to healthy brain function. In fact, glial cells are by far the most numerous cells in the brain, outnumbering neurons by about 10 to 1. These cells, which come in various forms—such as microglia, astrocytes, and oligodendrocytes—surround and support the function and healthy of neurons. For example, microglia protect neurons from physical and chemical damage and are responsible for clearing foreign substances and cellular debris from the brain. To carry out these functions, glial cells often collaborate with blood vessels in the brain. Together, glial and blood vessel cells regulate the delicate balance within the brain to ensure that it functions at its best.
How Does Alzheimer’s Disease Affect the Brain?
The brain typically shrinks to some degree in healthy aging but, surprisingly, does not lose neurons in large numbers. In Alzheimer’s disease, however, damage is widespread, as many neurons stop functioning, lose connections with other neurons, and die. Alzheimer’s disrupts processes vital to neurons and their networks, including communication, metabolism, and repair.
At first, Alzheimer’s disease typically destroys neurons and their connections in parts of the brain involved in memory, including the entorhinal cortex and hippocampus. It later affects areas in the cerebral cortex responsible for language, reasoning, and social behavior. Eventually, many other areas of the brain are damaged. Over time, a person with Alzheimer’s gradually loses his or her ability to live and function independently. Ultimately, the disease is fatal.https://www.youtube.com/embed/0GXv3mHs9AU
What Are the Main Characteristics of the Brain with Alzheimer’s?
Many molecular and cellular changes take place in the brain of a person with Alzheimer’s disease. These changes can be observed in brain tissue under the microscope after death. Investigations are underway to determine which changes may cause Alzheimer’s and which may be a result of the disease.
Amyloid Plaques
The beta-amyloid protein involved in Alzheimer’s comes in several different molecular forms that collect between neurons. It is formed from the breakdown of a larger protein, called amyloid precursor protein. One form, beta-amyloid 42, is thought to be especially toxic. In the Alzheimer’s brain, abnormal levels of this naturally occurring protein clump together to form plaques that collect between neurons and disrupt cell function. Research is ongoing to better understand how, and at what stage of the disease, the various forms of beta-amyloid influence Alzheimer’s.
Neurofibrillary Tangles
Neurofibrillary tangles are abnormal accumulations of a protein called tau that collect inside neurons. Healthy neurons, in part, are supported internally by structures called microtubules, which help guide nutrients and molecules from the cell body to the axon and dendrites. In healthy neurons, tau normally binds to and stabilizes microtubules. In Alzheimer’s disease, however, abnormal chemical changes cause tau to detach from microtubules and stick to other tau molecules, forming threads that eventually join to form tangles inside neurons. These tangles block the neuron’s transport system, which harms the synaptic communication between neurons.
Emerging evidence suggests that Alzheimer’s-related brain changes may result from a complex interplay among abnormal tau and beta-amyloid proteins and several other factors. It appears that abnormal tau accumulates in specific brain regions involved in memory. Beta-amyloid clumps into plaques between neurons. As the level of beta-amyloid reaches a tipping point, there is a rapid spread of tau throughout the brain.
Chronic Inflammation
Research suggests that chronic inflammation may be caused by the buildup of glial cells normally meant to help keep the brain free of debris. One type of glial cell, microglia, engulfs and destroys waste and toxins in a healthy brain. In Alzheimer’s, microglia fail to clear away waste, debris, and protein collections, including beta-amyloid plaques. Researchers are trying to find out why microglia fail to perform this vital function in Alzheimer’s.
One focus of study is a gene called TREM2. Normally, TREM2 tells the microglia cells to clear beta-amyloid plaques from the brain and helps fight inflammation in the brain. In the brains of people where this gene does not function normally, plaques build up between neurons. Astrocytes—another type of glial cell—are signaled to help clear the buildup of plaques and other cellular debris left behind. These microglia and astrocytes collect around the neurons but fail to perform their debris-clearing function. In addition, they release chemicals that cause chronic inflammation and further damage the neurons they are meant to protect.
Vascular Contributions to Alzheimer’s Disease
People with dementia seldom have only Alzheimer’s-related changes in their brains. Any number of vascular issues—problems that affect blood vessels, such as beta-amyloid deposits in brain arteries, atherosclerosis (hardening of the arteries), and mini-strokes—may also be at play.
Vascular problems may lead to reduced blood flow and oxygen to the brain, as well as a breakdown of the blood-brain barrier, which usually protects the brain from harmful agents while allowing in glucose and other necessary factors. In a person with Alzheimer’s, a faulty blood-brain barrier prevents glucose from reaching the brain and prevents the clearing away of toxic beta-amyloid and tau proteins. This results in inflammation, which adds to vascular problems in the brain. Because it appears that Alzheimer’s is both a cause and consequence of vascular problems in the brain, researchers are seeking interventions to disrupt this complicated and destructive cycle.
Loss of Neuronal Connections and Cell Death
In Alzheimer’s disease, as neurons are injured and die throughout the brain, connections between networks of neurons may break down, and many brain regions begin to shrink. By the final stages of Alzheimer’s, this process—called brain atrophy—is widespread, causing significant loss of brain volume.
Learn more about Alzheimer’s disease from MedlinePlus.
For More Information About Alzheimer’s Brain Changes
NIA Alzheimer’s and related Dementias Education and Referral (ADEAR) Center 800-438-4380 (toll-free) adear@nia.nih.gov www.nia.nih.gov/alzheimers The National Institute on Aging’s ADEAR Center offers information and free print publications about Alzheimer’s disease and related dementias for families, caregivers, and health professionals. ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources.
Alzheimers.gov www.alzheimers.gov Explore the Alzheimers.gov portal for information and resources on Alzheimer’s and related dementias from across the federal government.
This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.
Give the person choices about what to eat—for example, “Would you like green beans or salad?”
Buy food that is easy to prepare, such as premade salads and single food portions.
It may be helpful to have someone else make meals or use a service such as Meals on Wheels America, which brings meals right to your home. For more information, contact Meals on Wheels America at 1-888-998-6325 or www.mealsonwheelsamerica.org.
When a person with early-stage Alzheimer’s disease lives alone, you can buy foods that the person doesn’t need to cook. Call to remind him or her to eat.
Maintain Familiar Routines
Share this infographic and help spread word about making mealtimes easier for people with Alzheimer’s.
Change can be difficult for a person with Alzheimer’s disease. Maintaining familiar routines and serving favorite foods can make mealtimes easier. They can help the person know what to expect and feel more relaxed. If a home health aide or other professional provides care, family members should tell this caregiver about the person’s preferences.
Try these tips:
View mealtimes as opportunities for social interaction. A warm and happy tone of voice can set the mood.
Be patient and give the person enough time to finish the meal.
Respect personal, cultural, and religious food preferences, such as eating tortillas instead of bread or avoiding pork.
If the person has always eaten meals at specific times, continue to serve meals at those times.
Serve meals in a consistent, familiar place and way whenever possible.
Avoid new routines, such as serving breakfast to a person who has never routinely eaten breakfast.
As Alzheimer’s progresses, familiar routines and food choices may need to be adapted to meet the person’s changing needs. For example, a family custom of serving appetizers before dinner can be preserved, but higher-calorie items might be offered to help maintain the person’s weight.
Stay Safe
In the early stage of Alzheimer’s, people’s eating habits usually do not change. When changes do occur, living alone may not be safe anymore. Look for these signs to see if living alone is no longer safe for the person with Alzheimer’s:
The person forgets to eat.
Food has burned because it was left on the stove.
The oven isn’t turned off.
Other difficulties, such as not sitting down long enough for meals and refusing to eat, can arise in the middle and late stages of the disease. These changes can lead to poor nourishment, dehydration, abnormally low blood pressure, and other problems.
Caregivers should monitor the person’s weight and eating habits to make sure he or she is not eating too little or too much. Other things to look for include appetite changes, the person’s level of physical activity, and problems with chewing or swallowing. Talk with the person’s doctor about changes in eating habits.
For More Information About Healthy Eating for a Person with Alzheimer’s
NIA Alzheimer’s and related Dementias Education and Referral (ADEAR) Center 800-438-4380 (toll-free) adear@nia.nih.gov www.nia.nih.gov/alzheimers The National Institute on Aging’s ADEAR Center offers information and free print publications about Alzheimer’s disease and related dementias for families, caregivers, and health professionals. ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources.
Iodine is an element that is needed for the production of thyroid hormone. The body does not make iodine, so it is an essential part of your diet. Iodine is found in various foods If you do not have enough iodine in your body, you cannot make enough thyroid hormone. Thus, iodine deficiency can lead to enlargement of the thyroid (goiter ), hypothyroidism ( low thyroid levels) and to intellectual disabilities in infants and children whose mothers were iodine deficient during pregnancy
Before the 1920s, iodine deficiency was common in the Great Lakes, Appalachian, and Northwestern U.S. regions and in most of Canada. Prevention of iodine deficiency by the introduction of iodized salt has virtually disappeared
HOW DO YOU DIAGNOSE IODINE DEFICIENCY?
Iodine deficiency is diagnosed across populations and not specifically in individuals.
Since iodine is released from the body through the urine, the best way to determine iodine deficiency across a large population is to measure the amounts of iodine in urine samples.
Iodine deficiency is defined as a median urinary iodine concentration less than 100μg/L in a nonpregnant population, or <150 μg/L in a population of pregnant women.
In the United States, iodine status has remained generally adequate in since the 1940s although recent studies show women 20-39 years of age had the lowest urine iodine levels compared to all other age groups. Iodine intake in young women merits special attention to ensure the best possible brain development of the fetus during pregnancy. have shown that urinary iodine studis most recently mild iodine deficiency has re-emerged in pregnant women.
WHAT ARE THE SOURCES OF IODINE?
Iodine is present naturally in soil and seawater. The availability of iodine in foods differs in various regions of the world.
Individuals in the United States can maintain adequate iodine in their diet by using iodized table salt, by eating foods high in iodine, particularly dairy products, seafood, meat, some breads, and eggs, and by taking a multivitamin containing iodine (see below).
However, the amount of iodine in foods is not listed on food packaging in the U.S., and it can be difficult to identify sources of iodine in foods.
TABLE 1: COMMON SOURCES OF DIETARY IODINECheese Cows milk Eggs Frozen Yogurt Ice Cream Iodine-containing multivitamins Iodized table salt Saltwater fish Seaweed (including kelp, dulce, nori) Shellfish Soy milk Soy sauce Yogurt
WHAT ARE THE SYMPTOMS OF IODINE DEFICIENCY?
All of the symptoms of iodine deficiency are related to its effect on the thyroid:
GOITER – Without adequate iodine, the thyroid progressively enlarges (develops a goiter) as it tries to keep up with demand for thyroid hormone production. Within a goiter, nodules can develop. Patients with a large goiter may experience symptoms of choking, especially when lying down, and difficulty swallowing and breathing and even develop thyroid cancer
HYPOTHYROIDISM – As the body’s iodine levels fall, hypothyroidism may develop, since iodine is essential for making thyroid hormone. This is rare in the United State
PREGNANCY-RELATED PROBLEMS – Iodine deficiency is especially important in women who are pregnant or nursing their infants. Severe iodine deficiency in the mother has been associated with miscarriages, stillbirth, preterm delivery, and congenital abnormalities in their babies.
Children of mothers with severe iodine deficiency during pregnancy can have intellectual disabilities and problems with growth, hearing, and speech. In the most severe form, an underactive thyroid can result in cretinism (a syndrome characterized by permanent brain damage, deaf mutism, spasticity, and short stature), although this has become rare worldwide. Iodine deficiency is the most common preventable cause of intellectual disabilities in the world. Even mild iodine deficiency during pregnancy, which may be present in some women in the United States, may be associated with low intelligence in children..
HOW IS IODINE DEFICIENCY TREATED?
Iodine levels can be measured in the blood or the urine. However, these tests are not good at accurately determining how much iodine is in your body and so cannot be used to diagnose iodine deficiency. When iodine deficiency is seen in an entire population, it is best managed by ensuring that common foods that people eat contain sufficient levels of iodine. Since even mild deficiency during pregnancy can have effects on a pregnancy and the developing baby, all U.S. women who are planning pregnancy, pregnant, or breastfeeding should take a multivitamin containing 150 μg iodine per day.
HOW IS IODINE DEFICIENCY PREVENTED?
. Iodized salt has been the mainstay of the prevention of iodine deficiency worldwide. In regions where iodized salt is not widely available, or where pregnant women are known to have inadequate iodine intakes, use of a daily iodine-containing supplement may be recommended for pregnant and breastfeeding women. Injections of iodized oil are occasionally used in severely iodine deficient regions of the world where widespread iodized salt use is not possible.
UNITED STATES RECOMMENDATIONS – The Institute of Medicine has set the Recommended Dietary Allowance (RDA) for iodine in adult men and women at 150 μg per day. Individuals who add salt to their food regularly during cooking or at the table should use iodized salt. In the US and Canada, one teaspoon of iodized salt contains approximately 250 μg iodine. Most U.S. iodine-containing multivitamins marketed for non-pregnant adults have at least 150 μg iodine, but only about 60% of the types of prenatal multivitamins in the U.S. contain iodine.
RECOMMENDATIONS FOR IODINE INTAKE DURING PREGNANCY AND BREAST FEEDING – Recommended iodine intakes are higher for women who are pregnant or breastfeeding than for other adults. The RDA is 220 μg iodine per day for pregnant women and 290 μg iodine per day for breastfeeding women. Because the effects of iodine deficiency are most severe in pregnant women and their babies, the American Thyroid Association® has recommended that all U.S. women who are planning pregnancy, pregnant, or breastfeeding take a prenatal multivitamin containing 150 μg iodine per day.
ARE THERE PROBLEMS WITH TAKING TOO MUCH IODINE?
Taking too much iodine can also cause problems. This is especially true in individuals that already have thyroid problems, such as nodules, hyperthyroidism and autoimmune thyroid disease. Administration of large amounts of iodine through medications (i.e.: Amiodarone), radiology procedures (iodinated intravenous dye) and dietary excess (Dulce, kelp) can cause or worsen hyperthyroidism and hypothyroidism.
In addition, individuals who move from an iodinedeficient region (for example, parts of Europe) to a region with adequate iodine intake (for example, the United States) may also develop thyroid problems since their thyroids have become very good at taking up and using small amounts may develop an overactive thyroid when given a higher dose
FROM THE CDC
What foods provide iodine?
Iodine is found naturally in some foods and is also added to salt that is labeled as “iodized”. You can get recommended amounts of iodine by eating a variety of foods, including the following:
Fish (such as cod and tuna), seaweed, shrimp, and other seafood, which are generally rich in iodine
Dairy products (such as milk, yogurt, and cheese), which are major sources of iodine in American diets
Iodized salt, which is readily available in the United States and many other countries*
*Processed foods, such as canned soups, almost never contain iodized salt. In addition, specialty salts, such as sea salt, kosher salt, Himalayan salt, and fleur de sel, are not usually iodized. Product labels will indicate if the salt is “iodized” or provides iodide.
What kinds of iodine dietary supplements are available?
Iodine is available in dietary supplements, usually in the form of potassium iodide or sodium iodide. Many multivitamin-mineral supplements contain iodine. Dietary supplements of iodine-containing kelp (a seaweed) are also available.
Am I getting enough iodine?
Most people in the United States get enough iodine from foods and beverages. However, certain groups of people are more likely than others to have trouble getting enough iodine:
People who do not use iodized salt. Adding iodine to salt is the most widely used strategy to control iodine deficiency. Currently, about 88% of households worldwide use iodized salt.
Pregnant women. Women who are pregnant need about 50% more iodine than other women to provide enough iodine for their baby. Surveys show that many pregnant women in the United States may not get quite enough iodine, although experts do not know whether this affects their babies.
People who follow a vegan diet or who eat few or no dairy products, seafood, and eggs. Seafood, eggs, milk, and milk products are among the best sources of iodine. People who don’t eat much of these foods or don’t eat them at all might not get enough iodine.
People living in regions with iodine-deficient soils who eat mostly local foods. These soils produce crops that have low iodine levels. Among the regions with the most iodine-poor soil are mountainous areas, such as the Himalayas, the Alps, and the Andes regions, as well as river valleys in South and Southeast Asia.
People who get marginal amounts of iodine and who also eat foods containing goitrogens. Goitrogens are substances that interfere with the way the body uses iodine. They are present in some plant foods including soy, and cruciferous vegetables such as cabbage, broccoli, cauliflower and brussels sprouts. For most people in the United States who get adequate amounts of iodine, eating reasonable amounts of foods containing goitrogens is not a concern.
You could remove carbs by removing sugar from your diet by cutting out the main culprits namely, cakes, cookies, pastries and other sweet treats and you will be removing carbs as well.
Starches are the most commonly consumed type of carb, and an important source of energy for many people. Cereal grains and root vegetables are common sources. Starches are classified as complex carbs, since they consist of many sugar molecules joined together.
In addition there are ‘hidden sugar’. These foods are often difficult to spot as they are marketed as healthy alternatives and initially appear to be low in sugar.
We cannot readily detect the sugar within these products and reading the label is often a tedious, confusing task to read and understand A lot of these sugars are hidden within processed and packaged foods
Sugars sometime have the chemical name and difficult to notice the sugar content of a product. glucose, fructose, and sucrose are different sugars. Sucrose the common table sugar is a sugar which is more complex having equal amounts of fructose and glucose. Fructose behaves differently that glucose that it is does not cause the high blood sugars, as much as glucose, but it is not metabolized in the tissues. However it is deposited in the liver and converted to fat. Too much fructose (also found in sweet fruits) in large amounts can cause a fatty liver and even cirrhosis and liver cancer
Another confusing topic is the difference between sugars and carbs. The labelling may be low in sugar but may be high in starch . Since starches are digested to sugar, it will add the same amount of calories but the absorption may be slower because of the low glycemic index and cause less post meal blood blood sugar elevations
Sometime you may see “Insoluble starch or carb” These will not be absorbed and should not be calculate the total sugar content.
Low-fat foods are often promoted as a healthier alternative to that of their full-fat counterparts. It is easy to believe that low-fat products are healthier than full-fat products as some producers label their products such as “low in calories” or “light”. However, these products usually contain more sugar than that of the full-fat versions. When a manufacturer produces a product lower in fat it usually worsens the taste and is quite bland. So, to counteract that they add more sugar to improve the taste.
Another label which can be confusing is the portion size. We have to review since you have to multiply the carb or sugars in one portion size by the number of portions you intend to eat !
You have only to invest your time once to identify to food you buy or healthy or not since most people have their favorites foods when shopping and avoid the hidden carbs.
The term postbiotics have been used to the fermentation products, produced by the gut the microbiome which has beneficial effects both in and outside the gut. The microbiota in the gut are live bacteria fungi etc. The healthy microbiome is good for human health while the unhealthy gut microbiota are toxic to our body
One group is called short-chain fatty acid byproducts produced by microbes during fermentation and can be found in fermented foods. A similar process happens in our bodies by microbes in our gut These byproducts of microbe metabolism include short chain fatty acids, cell components and peptides, and even gases such as hydrogen , hydrogen sulphide and products of nitrogen in a gaseous state. These are non viable products. These are the immediate messengers of the gut microbiota to our body
How Postbiotics Support Health
There are bacteria, and fungi and other organisms in the microbiome. Some are helpful and some can be toxic. These can be affected by many factors, including our diet the pre and probiotics we take and antibiotics we take. When we have a healthy gut microbiome it can do wonders. if you have a bad microbiome ( eg after antibiotics) it can do the opposite,
Whether the gases produce by the gut is absorbed into the blood and has effects on metabolism and energy production is possible
In addition gut microbiome also produces neurotransmitters that play a role in mental health including dopamine, serotonin and norepinephrine. and even the short chain fatty acids may have a significant role in the brain
These insights contributed to a reappreciation of food fermentation and gave rise to the postbiotics concept. Postbiotics are functional fermentation compounds, like the ones mentioned above, that can be used in combination with nutritional components to promote health.
Two commonly mentioned types of postbiotics are paraprobiotics and FIFs. Paraprobiotics, or ghost probiotics, non-viable probiotics or inactivated probiotics, are now often defined as ‘non-viable or inactivated microbial cells, which, when administered in sufficient amounts confer benefits to the host’ . FIFs are infant or follow-on formula that have been fermented with lactic acid-producing or other bacteria and in most cases do not contain viable bacteria .
In conclusion, postbiotics may contribute to the improvement of host health, even though the exact mechanisms are not clear. Moreover, due to advances in measuring the composition and function of the gut microbiome we enter a new era of ‘-biotic’ research.
Personalized Nutritional Plans
The analysis of the composition in stools and the gases expelled and will continue to contribute to extend the range of compounds with potential health benefits that can be applied in customized nutrition. Ideally, advances in gut microbiota research will contribute to specifically design individual recommendations in terms of personalized nutrition or interventions to improve health.
Postbiotics can be an elegant and safe method to improve health as postbiotics have less challenges compared to viable probiotics in terms of storage and shelf-life.
Several studies show comparable results for the viable probiotic and the non viable postbiotic products and may a safer alternative to probiotics in immunocompromised or severely ill children
Also Furthermore, postbiotics and bioactive compounds may be an effective way to increase the potency of probiotics to turn them into functional ingredients or therapeutic agents
So, what’s the difference between fruit sugar and other sugars? “Refined, or processed, sugars come under many names, including white sugar, brown sugar, cane sugar, coconut sugar, palm sugar, invert sugar, high-fructose corn syrup—the list goes on!” These sugars lacks any significant nutritional value and only for the sweet taste its add to the product e.g icing on cakes. Fruits have vitamins, minerals, fiber, and antioxidants. In other words, the fruit you eat are much more nutritious but still does add calories.
How does the body metabolize sugar?
The fruit has fructose and glucose in it. Most fruit has 40-55 percent fructose and the rest us glose, but table sugars is made up of a molecule called sucrose is when broken down to glucose. This is important since the body metabolizes fructose differently than glucose.
Fructose is primarily metabolized in the liver. Eating fructose doesn’t raise blood glucose or insulin levels, both of which—when elevated above the normal range may lead to a higher incidence of diabetes and other disease
Fructose is metabolized in the liver is converted to fat. Excess fructose in large quantities can cause a what is called a fatty liver, particularly in alcoholics and can possibly cause cirrhosis
Sucrose. ( which is in table sugar) and starches are broken down to glucose, in the intestines and then gets into the bloodstream, and provides energy to the tissues. Insulin is needed for glucose to enter into the tissues.
the good and the bad
FRUIT SUGARS are only a part of the fruit. It also has fiber which slows down to absorption as well and many vitamins and antioxidants and other healthy products. It does not cause a higher peaks of blood sugars as table sugars. It may also improve your gut bacteria. However too much fruits will cause your blood sugar to spike and also add on the calories and weight. The fruit juices tend to cause more peak blood sugars than a whole fruits. A few fruits such as Avacado’s have good fats but most do not have any other nutrient.
High fructose corn syrup (HFCS) is an artificial sugar made from corn syrup. Many experts believe that added sugar and HFCS are key factors in today’s obesity epidemic .HFCS and added sugar are also linked to many other serious health issues, including diabetes and heart disease
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