Lutein

The word “Lutein” is derived from Latin word “luteus” which means yellow. Lutein is a xanthophyll and is considered to be one of 600 known naturally occurring carotenoids. It is manufactured by plants and xanthophyll is also found in green leafy vegetables such as kale, spinach and yellow carrots in high quantities. In green plants, xanthophyll modulates light energy and acts as non-photochemical quenching agents to deal with triplet chlorophyll which is overproduced at high light during photosynthesis. In human retina, lutein is absorbed from blood into macula lutea though its exact role in the body is not known. Generally, lutein is a lipophilic molecule and is insoluble in water. It is found as fatty acid esters in plants.

Zeaxanthin

Zeaxanthin is a common carotenoid alcohol found in nature. This pigment provides the characteristic color to corn, paprika, saffron, wolfberries and other plants. The name is derived from Zea mays and Greek word “xanthos” meaning yellow. Zeaxanthin are present in high quantity in leaves of green plants. Zeaxanthin is one of two principal xanthophyll carotenoids present in the retina of the eye.

Food Sources

Health Benefits of Lutein and Zeaxanthin

1. Antioxidant activity

Lutein and zeaxanthin are antioxidants which defends body from free radicals. Excess presence of free radicals damage cells contributing to aging and onset of diseases such as cancer, heart disease, Alzheimer’s disease and type 2 diabetes. It protects body’s fats, proteins and DNA from stressors and help to recycle glutathione which is another major antioxidant in the body. Moreover, its antioxidant properties lower effects of bad cholesterol. It lowers buildup of plaque in arteries and lowers the chances of heart problems.

Lutein and zeaxanthin also work to protect your eyes from free radical damage. Eyes are exposed to both light and oxygen which as a result produces harmful oxygen free radicals. Lutein and zeaxanthin eradicates free radicals so it does not damage eye cells.

2. Healthy Vision

Lutein and zeaxanthin are the dietary carotenoids which accumulate in retina, particularly macula region which is located at back of eye. It is present in high amounts in macula known as macular pigments. Macula is required for vision. Lutein and zeaxanthin acts as antioxidants in this area by protecting eyes from harmful free radicals. With the reduction of these antioxidants, it could impair eye health. It also acts as natural sunblock by taking in excess light energy. It protects eyes from harmful blue light. It prevents the onset of age related macular degeneration, cataracts, diabetic retinopathy, eye detachment and uveitis.

3. Healthy skin

Recent research has shown beneficial effect of lutein and zeaxanthin on skin. Its antioxidant effects prevent skin from damaging ultraviolet rays of sun. Animal study shows that rats receiving 0.4% lutein and zeaxanthin enriched diets have low UVB induced skin inflammation in comparison to those receiving 0.04% of these carotenoids. Study conducted in 46 people having mild to moderate dry skin concluded that intake of 10 mg of lutein and 2 mg of zeaxanthin improved skin tone significantly in comparison to the control group. Moreover, lutein and zeaxanthin protects skin cells from premature aging and UVB induced tumors.

4. Diabetic treatment

Studies have shown high levels of lutein & other carotenoids within blood are associated to problem in controlling blood sugar and lower the chances of diabetes and other complications. Study conducted on diabetic rats shows that lutein supplements with DHA manage diabetes induced biochemical modifications. Diabetic rats with supplements experienced low oxidative stress and less damage to retina of eyes.

5. Cancer prevention

Evidence have shown that people with more lutein from diet had low rates of colon, breast, cervical and lung cancers. Study shows that high levels of lutein in blood had low chances of developing various forms of cancers. Lutein acts as a natural treatment for cancer due to the facts that lutein rich foods also offer various antioxidants and nutrients that reduces disease causing inflammation and oxidative stress. Further research is required to discover the effects of lutein and other carotenoids on immune, cancer, cardiovascular and hormonal health.

6. Healthy heart

Study shows that xanthophyll carotenoids including lutein help to lower the chances of developing stroke and heart disease. Also study has shown cancer protective effects of lutein and how it improves heart health. It suggests that a low level of lutein in the blood contributes to thickening of artery walls which increases the chances of developing arteriosclerosis and clogging of arteries those results in heart attacks.

Recommended dosage

It is recommended to take more than 1 to 3 mg of lutein and zeaxanthin regularly in order to lower the chances of age related macular degeneration. Literally, about 6 to 20 mg of dietary lutein per day helps to lower the chances of eye ailments. Research has shown that 10 mg of lutein and 2 mg of zeaxanthin causes significant reduction in onset to advanced age associated macular degeneration. Similarly, supplements of 10 mg of lutein and 2 mg of zeaxanthin promotes overall skin tone.

References:

https://www.allaboutvision.com/nutrition/lutein.htm

https://www.healthline.com/nutrition/lutein-and-zeaxanthin

https://en.wikipedia.org/wiki/Lutein

https://en.wikipedia.org/wiki/Zeaxanthin

https://cdn2.hubspot.net/hubfs/257852/FloraGLO%C2%AE%20by%20Kemin_The%20Pioneers%20of

https://draxe.com/lutein/

The requirements for folate are based on the amount of dietary folate equivalents (DFEs, with values adjusted for differences in the absorption of food folate and folic acid) needed to maintain erythrocyte folate. DFEs adjust for the nearly 50 percent lower bioavailability of food folate compared to that of folic acid. The Tolerable Upper Intake Level (UL) is based on the precipitation or exacerbation of neuropathy in vitamin B12–deficient individuals as the critical end-point and represents total intake from fortified food or dietary supplements.

The UL does not include naturally occurring food folate. Although epidemiological evidence suggests that folate may protect against vascular disease, cancer and mental disorders, the evidence was not sufficient to use risk reduction of these conditions as a basis for setting folate requirements.

Rich food sources of folate include fortified grain products, dark green vegetables, and beans and legumes. Chronic inadequate folate intake results in macrocytic anemia. The adverse effect of consuming excess supplemental folate is the onset or progression of neurological complications in people with vitamin B12 deficiency. Excess folate can obscure or mask and thus potentially delay the diagnosis of vitamin B12 deficiency, which can result in an increased risk of progressive, unrecognized neurological damage.

To lower the chances of neural tube defects, pregnant women should take 400 mg of folic acid regularly from fortified foods, supplements, or both, in addition to consuming food folate from a varied diet. It is important to note that this recommendation specifically calls for folic acid, which is more bioavailable than food folate. Since foods fortified to a level of 400 mg are not available in Canada, the recommendation is to consume a multivitamin containing 400 mg of folic acid every day in addition to the amount of folate in a healthful diet.

Food Sources

Health Benefits of Folate

1. Prevent cancer

Folate may protect against cancer of the esophagus and the colon, although evidence at this time is limited. Folate plays roles in DNA synthesis and repair; thus, inadequate folate intakes may allow DNA damage to accumulate. This reason alone is enough to warrant everyone attending to their folate intake.

2. DNA production

Before cells can reproduce they must make a copy of their DNA. The necessity of folate is particularly realized in cells that rapidly reproduce. This includes cells associated with the body surfaces (skin, hair, and digestive, urinary, and reproductive tracts) as well as blood cells and certain liver cells. Cells of these tissues must constantly be replaced or turned over to guarantee proper function and integrity. However, in order for these cells to reproduce they must first make a duplicate copy of their DNA so that when the cell divides into two cells, both will get a complete set of DNA.

3. Amino acid metabolism

Folate is also involved in transferring single-carbon molecules in the metabolism of certain amino acids as well. For instance, folate helps convert homocysteine to methionine.

4. Homocysteine metabolism

Recently a link has been made between homocysteine levels and heart disease. When folate transfers a carbon molecule to homocysteine it is converted to methionine. The conversion requires the help of vitamin B12 as well. Therefore, a deficiency of folate and/or vitamin B12 can allow for homocysteine levels to become elevated. Vitamin B6 is also important because it helps folate pick up the carbon unit that will be added to homocysteine to form methionine.

5. Crucial during pregnancy

Because folate is fundamentally involved in DNA production and thus the reproduction of cells, periods of life when rapid growth occurs demand a higher folate intake. During pregnancy a woman’s diet must include extra folate to assist in the rapid reproduction of cells of the unborn infant and herself (for example, blood cells, and placenta). Most prenatal vitamin supplements include folate to help meet a pregnant woman’s increased needs.

6. Prevent heart ailments

Heart ailment is a complex disorder which includes various variables or factors with different role on development. Elevated protein level is known as homocysteine that makes blood vessels inflexible or resistant to change. This could worsen hypertension and promotes the chances of coronary artery disease and strokes. Folate is transformed into metabolite tetrahydrofolate which breaks down homocysteine into useful protein methionine that enhance heart health.

7. Cognitive health

Folate is crucial for development of brain even in the womb. Its requirement won’t reduce as we age but rather increased. Individuals having low blood levels of folate has strong correlation to symptoms associated with epilepsy, depression, cognitive decline and psychiatric conditions. The part of brain which promotes memory or learning is also affected resulting in poor function of brain.

Protein homocysteine has toxic or inflammatory effects on neurons in the brain contributing development of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Intake of folate is related with low oxidative damage to brain cells and enhance brain performance especially as people ages or with mild impairment.

8. Treat depression

Dopamine and serotonin are two essential transmitters which controls our mood as well as motivation. Levels of these neurotransmitters could be altered due to the combination of individual or external factors. This results in depressive illness or loss of motivation & pleasure with life. This is caused due to low levels of folate as this vitamin is involved in synthesis of both dopamine and serotonin. Increase in folate intake increases production and also stimulates serotonin receptors in brain and promotes the activity of medication that treats depression.

The two most important neurotransmitters that control our mood and motivation are dopamine and serotonin, whose levels may become altered due to a combination of external and individual factors. When this happens, the result is usually some manifestation of depressive illness, or loss of motivation and pleasure with life. One of these causes is low folate levels, since this vitamin is involves in the synthesis of both serotonin and dopamine. Increased folate consumption not only increases production, but also stimulates the serotonin receptors in the brain and can enhance the action of medication used to treat depression.

9. Slows down aging

Preserving mental function is crucial for slowing down premature aging. Folate lowers oxidative stress in the body which is the major cause for rapid aging and studies conducted using roundworms showed prolong lifespan.

10. Healthy liver

Liver processes various toxins on regular basis and in the process it could be damaged. In alcoholics, effect is worsened as the oxidative damage increases and the antioxidant levels of methionine and glutathione are reduced. Folate helps to maintain these two antioxidants, promotes liver detoxification and combat harmful effect of alcohol on liver.

11. Makes bone strong

Folate is considered to be crucial for maintaining bone health. Its deficiency is associated to lower bone density and increases the chances of fractures.

12. Strong immunity

T-cell function reduces as we ages and this weakens immunity. Folate deficiency worsens suppression of immunity. Individuals consuming folate found to have increase in resistance to disease. This is due to antioxidant properties of folate that lowers strain on immune system.

Inadequate intake/ deficiency of Folate

Folate deficiency can result in several problems including anemia. Red blood cells (RBCs) have a life span of about 4 months and are constantly reproducing (two million RBCs per second) in bone marrow to compensate for their normal destruction. Although RBCs do not contain a nucleus (with its DNA), there is a time in its development when each new RBC is created from the division of another cell. Before that cell divided into two new cells, it needed to copy its DNA. During folate deficiency, the original cell cannot properly copy its DNA because folate is not present to help construct the building blocks of DNA. This results in the development of large and immature RBCs, which then enter the blood and are readily noticeable with a microscope. Furthermore, fewer and fewer normal RBCs are produced, resulting in anemia. Anemia is a significant reduction in the level of hemoglobin in the blood. Remember: hemoglobin is found in RBCs, so a reduction in RBC concentration in our blood results in less hemoglobin. The anemia that results from folate deficiency is clinically referred to as macrocytic megaloblastic anemia. Macrocytic means big cell and megaloblast is the name for the pre-RBC form, which still has its nucleus. These changes in RBCs can be observed as early as a few months after consuming a folate-deficient diet.

Excess intake of Folate

• High folic acid intake could mask the hematological consequences of vitamin B12 deficiency and thus delay its diagnosis. This might increase the spinal and neurological damage caused by B12 deficiency.
• High folate intake could reduce the effectiveness of certain drugs like methotrexate that work by interfering with folate metabolism.
• High folic acid intake might increase the growth of existing bowel cancers or increase the risk of benign bowel adenomas developing into cancers.
• Folic acid used in supplements and for fortifying food might pose risks not posed by natural conjugated forms of folate found in food.

Special Considerations

1. Individuals at increased risk: People who are at risk of vitamin B12 deficiency include those who follow a vegan diet, older adults with atrophic gastritis, and those with pernicious anemia and bacterial overgrowth of the gut. These individuals may place themselves at an increased risk of neurological disorders if they consume excess folate because folate may mask vitamin B12 deficiency.
2. Females of childbearing age: In general, the prevalence of vitamin B12 deficiency in women of the childbearing years is very low and the consumption of supplemental folate at or above the UL in this subgroup is unlikely to produce adverse effects.

Recommended intakes of Folate

The DRI recommended intake for folate for healthy adults is set at 400 micrograms per day. The DRI committee also advises all women of child-bearing age to consume 400 micrograms of folic acid, a highly available form of folate, from supplements or enriched foods each day in addition to the folate that occurs naturally in their foods.

The recommended daily allowance of folate for people of different ages:

References:

https://www.medicalnewstoday.com/articles/287677.php

It is also available in form of dietary supplements for preventing Vitamin D deficiency and associated ailments such as rickets. Also it is used for familial hypophosphatemia, hypoparathyroidism which causes low blood calcium and Fanconi syndrome. In 1936, cholecalciferol was first defined. Cholecalciferol is the most effective as well as safe medicine on World Health Organization’s List of Essential Medicines.

Food Sources

Health Benefits of Cholecalciferol (Vitamin D3)

1. Promote cognition

Studies have shown that cholecalciferol is effective in lowering the chances of Alzheimer’s disease by enhancing cognitive function. Deficiency of Vitamin D is related with neurodegenerative diseases due to which its supplementation is common in aging people.

2. Strengthen immunity

Vitamin D acts as a powerful modulator of immune system and prevents the chances of infections caused by various pathogens. It also assists body to avoid attacking itself.

3. Prevention of autoimmune diseases

The deficiency of Vitamin D is directly associated with autoimmune diseases. Its supplement is effective in preventing this disease.

4. Assist weight loss

Recent research discovered that deficiency of Vitamin D is associated to obesity. It relates to effect on metabolism which Vitamin D provides by optimizing immune system and also enhancing metabolism.

5. Stronger bones

Intake of sufficient Vitamin D3 offers strong bones as it regulates and also controls the ability of the body to absorb calcium and phosphorus which provides strength as well as density to the teeth and skeletal system.

6. Manage insulin

Vitamin D3 vitalizes pancreas and triggers the process of making insulin. It manages levels of blood sugar more effectively and assists diabetics to control disease.

7. Blood pressure management

Study concluded that people with high blood pressure experienced drop in number with an increment in Vitamin D levels. Vitamin D3 lowers concentration of renin, which is an enzyme secreted by kidney which affects blood vessels.

8. Prevent cancer

Evidence shows that increase in intake of Vitamin D3 helps to lower progression of prostate tumors. Other reports show that combining nutrient with more fiber lowers the chances of polyps development which could result in colon cancer. Study conducted on 166 women undergoing treatment about 70 percent has low vitamin D levels which led to theorize that there could be link.

9. Healthy heart

Vitamin D has positive impact on heart health. Two studies show that low levels of Vitamin D are associated to increase in chances of heart attack. Some research showed that Vitamin D acts as heart tranquilizer promoting cardiovascular endurance and managing muscle cells from growing too large. This prevents thickening of walls of ventricles that blocks blood flow or causes heart attack.

10. Promote mood

Vitamin D3 has significant impact on mood. People go through seasonal affective disorder and feel happier when sun is shining due to the synthesis of vitamin which occurs with direct exposure to UVB rays. Promoting the intake of Vitamin D levels could effectively lower the symptoms of clinical depression. Other treatments may be required but ensuring proper absorption of vitamin is demanding.

Recommended Dosage

• While using in supplements, it should not exceed more than 2000 IU per day and dosage should range between 400 and 1200 IU per day.
• For children, NHS has advised to limit within 8.5 to 10 mcg of Vitamin D a day. From 1 year of age, it could be increased to 10 mcg per day for children.
• It is not recommended to use supplements of Vitamin D3 for long term as it could lead to adverse side effects.

Vitamin D3 Side Effects

Too much consumption of this vitamin could result to following side effects:

• Stomach pain
• Vomiting
• Nausea
• Reduction in bone mineral density
• Kidney failure
• Elevated blood levels of calcium and potassium

When used in moderation, Vitamin D3 supplement rarely shows side effects.

References:

https://en.wikipedia.org/wiki/Cholecalciferol

https://www.organicfacts.net/vitamin-d3.html

https://www.kazidomi.com/en/blog/vitamin-d3-benefits-n380

Vitamin K2 is a form of Vitamin K which is crucial for maintaining healthy bones. Besides calcium, body requires Vitamin K2 which activates two proteins to regulate. Various dietary sources such as eggs, meat and various cheeses incorporate Vitamin K2.

Types of Vitamin K2

Vitamin K is found in two forms: Vitamin K1 and Vitamin K2. Vitamin K2 is a type of vitamin required for maintaining strong bones. There are several forms of Vitamin K2:

1. MK-4

The structure of MK-4 resembles Vitamin K1. So the body uses it in similar way, MK-4 is used by the body to activate blood clotting proteins in liver. The leftover is packaged inside triglycerides and transport to bloodstream. Leftover MK-4 will support bones. MK-4 does not stick for long and is cleared from bloodstream in 6 to 8 hours.

2. MK-7

Unlike Vitamin K1 and MK-4, Vitamin MK-7 is structurally different. So the use by the body also differs. Vitamin MK-7 is absorbed in small intestine before moved to the liver. MK-7 is packaged in LDL cholesterol and is sent to bloodstream.  Then it activates proteins which guide calcium to the bones and keep out of arteries, organs and soft tissues. LDL cholesterol disseminate in the body for several days. Literally, MK-7 remains in the body for upto 4 days. It has longer half-life which means one could build steady level when consumed regularly.

MK-7’s much longer availability is the reason a small dose – as little as 90 micrograms per day – may be all you need to optimize your body’s ability to activate osteocalcin and matrix Gla protein.

Food Sources

Health Benefits of Vitamin K2

1. Use of calcium

Vitamin K2 helps control the accumulation of calcium in the body. Vitamin K2 is beneficial for heart, skeleton, nervous system and teeth by regulating use of calcium in bones, teeth and arteries. Vitamin D is responsible to transport calcium from intestines as it digests in the bloodstream. Vitamin K2 activates osteocalcin when takes calcium out of bloodstream and deposits it into bones and teeth. This vitamin also involves in maintaining structures of arterial walls, teeth, osteoarticular system and regulation of cell growth.

2. Cardiovascular health

Vitamin K2 is beneficial for men as it offers protection against heart associated problems such as atherosclerosis which are the major cause of death in developed countries. Adequate Vitamin K2 helps to lower the chances of vascular damage as it activates matrix GLA protein inhibiting deposits of calcium on the walls.

Intake of Vitamin K2 is associated to lowering the chances of aortic calcification. Men consuming K2 lowers 52 percent of severe aortic calcification and 41 percent lowers the chances of coronary heart disease. Vitamin K2 could reverse buildup of plaque in arteries making it effective to treat heart disease.

3. Healthy bones and teeth

Vitamin K2 is beneficial for skeletal system by using calcium and lead to teeth and bones making them solid and strong. Number of studies shows that Vitamin K2 is useful in preventing and treating fractures, bone loss and osteoporosis. Studies show that Vitamin K2 slows down rate of bone loss in adults and helps to promote bone mass. It promotes osteocalcin accumulation in exracellular matrix of osteoblasts inside bones that promotes bone mineralization. In animal studies, it combat bone loss experienced during menopause. It maintains structure of teeth and jaws. Vitamin K2 foods are used in diets which help in prevent cavities, plaque formation and tooth decay. During pregnancy, Vitamin K2 is required for fetal growth.

4. Cancer prevention

Those with high Vitamin K2 in diet have low chances of being prone to cancer and death from cancer. Vitamin K2 prevents growth of leukemia, lung, prostate and liver cancer.

5. Rheumatoid arthritis damage

Patients having rheumatoid arthritis shows that supplements with vitamin K2 results in slowdown of bone mineral density loss and lowers the chances of RANKL which is an inflammatory compound found in the blood of subjects. Vitamin K2 is useful for rheumatoid arthritis diet.

6. Improves hormonal balance

Vitamin K2 could produce osteocalcin hormone having positive metabolic and hormonal effects. Fat soluble vitamins are required for production of reproductive or sex hormones including testosterone and estrogen. Due to its hormonal balancing effects, women having polycystic ovarian syndrome found Vitamin K2 beneficial when added to diet. It enhances blood sugar balance and insulin sensitivity that lowers the chances of metabolic problems such as obesity. It regulates glucose metabolism by modulating osteocalcin and proinflammatory pathways.

7. Kidney health

Vitamin K2 is helpful for kidneys which prevents formation of calcium accumulation in wrong places which is the major cause of kidney stones. Deficiency of Vitamin D and K2 is related with high chances of kidney disease.

8. Prevent wrinkles

Elastin and collagen are two components of skin providing firmness and elasticity. Elastin and collagen are two components of skin providing firmness and elasticity. As people ages, it loses elastin and collagen and its youthful appearance. Skin cells releases matrix-GLA protein in order to prevent calcification of elastin in skin. Elastin is calcified due to lack of Vitamin K2 activated matrix-GLA protein. It maintains youthful skin activating matrix-GLA and prevents calcification of elastin.

9. Prevent varicose veins

Vitamin K2 activates matrix-GLA protein to payoff calcium in vessels and shows cardiovascular benefits. Veins calcification is a major contributor to varicose veins so Vitamin K2 helps in preventing varicose veins.

10. Enhance exercise performance

During exercise, bones releases osteocalcin which seems to send out messages to assist muscles cope with increased energy demands. Vitamin K2 allows skeletal muscle to use energy during exercise and increase efficiency of workout and potential performance.

Recommended Intake of Vitamin K

The recommended dietary allowance (RDA) for Vitamin K2 is not known yet. Research shows that 360 micrograms a day in form of MK-7 is certainly effective, and as 90 micrograms could be adequate for people with osteoporosis and osteopenia.

Deficiency and toxicity

• Vitamin K2 deficiency results heart problems such as high blood pressure, arterial calcification, cavities or dental issues, kidney stones, symptoms of inflammatory bowel disease such as diarrhea, indigestion or bloody stool, metabolic problems, poor blood sugar balance, morning sickness and varicose veins.
• Infants and newborn babies more prone to vitamin K2 deficiency as their digestive systems lack the ability to produce.
• The drugs which halt Vitamin K2 absorption are blood thinners, antacids, aspirin, antibiotics, seizure medication, cancer treatment drugs and high cholesterol drugs, osteoporosis drugs and cholesterol lowering statin drugs.

Side effects

Excessive use of Vitamin K2 causes side effects such as low appetite, reduction in movement or activity, difficulty in breathing, enlarged liver, body swelling, irritability, muscle stiffness, yellow eyes or skin.

References:

https://www.healthline.com/nutrition/vitamin-k2#dental-health

https://en.wikipedia.org/wiki/Vitamin_K2

https://www.tabletwise.com/medicine/vitamin-k2-7

https://www.algaecal.com/algaecal-ingredients/vitamin-k2/

https://wellnessmama.com/54423/vitamin-k2-uses-benefits/

https://www.nutritionadvance.com/vitamin-k2-benefits/

In algae, plants and other photosynthetic organisms, lycopene is an intermediate in biosynthesis of various carotenoids such as beta-carotene responsible for orange, yellow and red pigmentation, photoprotection and phytosynthesis. Similar to carotenoids, lycopene is a tetraterpene. It is insoluble in water.

Dietary sources

Health Benefits of Lycopene

1. Strong antioxidant

Antioxidants are essential for various reasons in order to prevent and combat disease. As an antioxidant lycopene is familiar to all of us for it’s incredible properties. The antioxidant properties of lycopene assure the body from damage coaxed by pesticides.

Monosodium glutamate (MSG) is another harmful chemical with common side effects such as flushing, headache, numbness, facial pressure, sweating, weakness and nausea. Study on 2016 shows that lycopene helps to protect cells by inhibiting apoptosis when MSG signaled to brain.

Besides this, lycopene is also helpful for treating candidiasis commonly known as yeast infection. Literally lycopene apoptosis to infecting fungal cells. It is effective for candidiasis in mouth or also vaginal yeast infections.

2. Neurological problems

Studies have discovered that intake of lycopene in adequate amounts on regular basis could delay the onset of brain and neurological ailments such as vascular dementia, Parkinson’s disease and Alzheimer’s disease. This nutrient helps to prevent destruction of brain tissue caused often by oxidation.

3. Stroke prevention

Foods rich in lycopene inhibit formation of blood clots resulting stroke. Latter this could lead to debilitate health so taking precautions is highly recommended in this context.

4. Strengthen immunity

Nutritionists recommend consuming foods which encloses immunity strengthening properties. Lycopene delight us with its ability to stimulate defense mechanism of the body. When people are healthy, immune system activates by preventing it from falling prey to infectious bacteria.

5. Vision health

Macular degeneration is the major cause for blindness across the world. It is recommended to incorporate foods rich in lycopene to diet in order to prevent onset of eye diseases.

6. Alleviate bone problems

Women with adequate intake of lycopene on regular basis could alleviate weak and thinness of bones which eventually leads to osteoporosis. In addition, it is better to consult primary care provider in the case of severe bone pain and inflammation.

7. Manage glucose levels

Study revealed that intake of lycopene is beneficial for type II diabetic patients by controlling glucose levels in bloodstream.

8. Prostate health

Study shows that lycopene is the natural way to cure prostate cancer. It is revealed that intake of diet enriched with lycopene controls cancer cells proliferation. More studies are required to claim this.

9. Cholesterol balance

Imbalance level of cholesterol results in various cardiovascular problems. However, lycopene is not expected to prevent LDL levels but assist in preventing clogging in arteries.

10. Cure infertility

Lycopene is recommended to consume on regular basis as a treatment for infertility problems in short time span especially in men. No evidence is available suggesting it is beneficial for treating infertility issues in women. However, it is recommended to consult with doctor before self-medication.

11. Supports hair growth

Lycopene is regarded as a natural source for hair growth. Studies concluded that intake of 2 to 3 serving of fruits and vegetables enriched with lycopene vitalizes scalp health eventually resulting to rapid growth of hair.

12. Scalp health

Scalp ailments could disassemble overall hair condition. Taking lycopene daily helps to forbid psoriasis, scalp tenia and dermatitis.

13. Cures skin redness

Lycopene is found to be helpful for skin condition such as erythema. In addition, it soothes patched and rough skin by revitalizing dead skin cells.

14. Slows down aging

Body transforms lycopene into retinol which is an essential vitamin for preventing early signs of aging. Retinol is familiar for its melatonin and collagen production which promotes skin elasticity and maintain skin health.

15. Ultra violet damage

UV rays are the rivals of skin exposed as these rays could cause redness, burn and irritation especially people with sensitive skin. Generally dermatologists recommend to incorporate organic fruits with carotenoids such as lycopene which is a boon for skin preventing from possible damages caused by the sun.

Besides this, various beauty brands also incorporate this nutrient to skin care products as it ensures overall health and prevents UV rays damage. As much as possible one should include products with lycopene to beauty regimen for maintaining toned and smooth skin.

Precautions

• Lycopene is considered to be safe when obtained from foods.
• Excessive intake of lycopene-rich foods causes a temporary orange hued skin discoloration known as lycopenodermia. But it is not dangerous and skin color comes back to normal after reduction of consumption.
• There are no known risks from taking large quantities of lycopene. Excessive lycopene intake has been linked to temporary orange-hued skin discoloration called lycopenodermia, but it is not dangerous and skin color returns to normal after reduction of intake.
• Some side effects are reported on high intake of lycopene which includes nausea, diarrhea, gas, stomach pain or cramps, loss of appetite and vomiting.
• Lycopene may interact with other medications including blood thinners such as blood pressure, warfarin, alcohol, blood pressure lowering medicines and nicotine.

Signs of  Deficiency

Lycopene not being a precursor of vitamin A, signs of vitamin A deficiency could not be applied. Literally, immediate signs of deficiency are not discovered but with an inadequate intake of lycopene and other carotenoids in general period of time could lead to onset of chronic ailments such as heart disease as well as various cancers. With so many potential causes for these conditions, it is not compulsion to associate them with a lycopene deficiency definitely.

Other facts

• Though lycopene are found in red colored foods, cherries and strawberries do not contain lycopene.
• Lycopene being fat soluble, multivitamin containing this nutrient is taken with food with fat.

References:

https://en.wikipedia.org/wiki/Lycopene

https://www.drweil.com/vitamins-supplements-herbs/supplements-remedies/lycopene/

https://draxe.com/lycopene/

https://www.rxwiki.com/natural-medicines/lycopene

https://www.findatopdoc.com/Diet-and-Nutrition/lycopene-health-benefits

http://www.ndhealthfacts.org/wiki/Lycopene

https://www.naturalfoodseries.com/15-benefits-lycopene/

https://draxe.com/lycopene/

Betaine is a byproduct of processing sugar beet. It functions by preventing build-up of amino acid known as homocysteine. This amino acid is regarded to be harmful for blood vessels and results in heart disease, circulation problems and stroke. It lowers homocysteine levels in people having genetic condition termed as homocystinuria i.e. buildup of amino acid in the body.

Food Sources

Health Benefits

1. Digestive health

Stomach should have adequate acid levels to digest food. Without adequate acid levels, food will not be broken down entirely which means it won’t be unable to absorb nutrients provided by food. Therefore, insufficient acid levels could result nutritional deficiencies which may increase the chances of developing various health and hormone issues. The acid which carries biggest workload in digestive process is hydrochloric acid.  Insufficient HCI in stomach causes digestive dysfunction.

2. Heart health

Betaine is beneficial for the cardiovascular affect. Betaine safeguards heart health by lowering amino acid homocysteine within bloodstream. It provides homocysteine molecule with one of its methyl groups and converts it into innocuous substance known as methionine. High homocysteine levels in blood could clog and harden arteries by generating arterial plaque which could contribute to cardiovascular health problems. It is effectively used to treat high levels of homocysteine.

3. Supports and detoxify liver

Betaine supports liver function as well as liver detoxification. There are various conditions which results in excessive buildup of fatty acid in liver. Some conditions include obesity which is caused due to the diet rich in fatty and sugary foods, alcohol abuse and diabetes. It is difficult for liver to function properly when one has too much fat in liver cells. A liver with too much fat could result in fluid retention, scarring liver, cardiovascular issues, muscle waste and abdominal pain. Betaine could break down fatty acids in liver and helps to aid people in recovering from liver damage. Evidence shows that betaine protects liver from hepatotoxins such as ethanol and carbon tetrachloride.

4. Improve muscle mass

Betaine has a critical role in fat reduction and metabolizing protein. Betaine is found in pre-workout and muscle building supplements on market. It helps to promote muscular power, endurance and strength in clinical trials. Like creatine, betaine urges muscle and strength gains. Betaine promotes growth of muscle. Digestive as well as cardiovascular benefits are much more understood than body composition benefits.

5. Lose fat

Study shows that betaine supplements is helpful in altering how body processes and partition nutrients which results in quicker fat burning abilities as well as fat loss without losing muscle mass and breaking down muscle tissue. Study conducted on 2002 shows those pigs when supplemented betaine showed changes in body composition. Results shows that betaine showed positive impacts and pigs when supplemented betaine supplements, its ability to metabolize protein improved and lost more fat in comparison to control group of pigs did.

6. Relief from pain and aches

Study shows that betaine benefits positively on those having muscle aches and pains. Study conducted on horses found that levels of lactate acid were lower after exercise when horses were fed betaine supplementation. It is beneficial for people who perform rigorous exercise or for those suffering from painful symptoms associated to muscle and joint tissue damage.

7. Repairs body damage

Betaine is used for treating alcoholic liver damage resulting from accumulation of fat in liver. Betaine shows fat reducing effects which is shown to produce significant improvements in healing fatty liver disease by supporting liver to process and eliminate fats.

8. Relieve Hypochlorhydria

Less secretion of hydrochloric acid and low production of stomach acid is known as hypochlorhydria. It has negative impact on digestive process. Normally bacteria would be killed by acid in the gut survive. Betaine hydrochloride is used to treat this condition.

9. Protect internal organs

Study shows that betaine is a crucial amino acid used for preventing chronic diseases. It protects internal organs and promotes its performance. Additionally, vascular risk factors are known to promote with the use of betaine.

10. Homocystinuria

Homocystinuria is a metabolic disorder that is caused by high homocysteine levels. It may also cause osteoporosis as well as heart disease. It is helpful for lowering homocysteine levels.

Side Effects

• People might experience allergic reaction such as difficulty breathing, hives, swelling of face, tongue, lips and throat.
• Seek for medical attention immediately when experienced memory problems, muscle weakness, vision changes, change in mental state, decreased consciousness, problems with balance, speech or walking and unpleasant breath odor.

References:

https://www.everydayhealth.com/drugs/betaine

https://en.wikipedia.org/wiki/Betaine

https://legionathletics.com/betaine/

https://enzymedica.com/blogs/naturaldigestivehealth/unlocking-health-benefits-with-betaine

https://draxe.com/what-is-betaine/

https://www.findatopdoc.com/Diet-and-Nutrition/betaine-hcl-benefits

In 1909, retinol was discovered, isolated in 1932 and first made in 1947. It is regarded as the most effective and safe medicines required in health system. Being a form of retinoid, it is a cell-communicator and helps to renew it regularly resulting in younger and fresher looking skin. It progress sun damage, acne, dark spots, scars, lines and evens out the skin tone.

Food Sources

What are the Benefits of Retinol?

1. Eye health

Eyes are delicate and require care and protection. Vitamin A helps to treat weak eyesight, keeps eyes moist. Evidence shows that daily intake of Vitamin A promotes night vision which prevents from night blindness. Retinol is a nutrient which assists development of visual purple in eyes. Vitamin A helps to lower chances of cataracts as well as macular degeneration which are age associated eye problems.

2. Urinary stone prevention

Urinary stone is a health problem which could be effectively treated with diet rich in Vitamin A. It acts as a shield against factor forming urinary calculi by forming calcium phosphate in the body. Vitamin A helps to keep urinary tract in shape which minimizes the risk of urinary stone reoccurrence.

3. Bone health

Vitamin D helps to maintain bones and teeth stronger. Experts recommend incorporating dairy products to the routine and drinking a glass of milk daily in order to avoid bone problems. Daily intake of vitamin A is effective for bones and teeth. When combined with other nutrients, Vitamin A forms a solid layer called dentin below surface of teeth. This layer strengthen teeth against various oral health problems.

4. Muscle health

Growth of muscle is crucial for children and growing teens. Proper diet ensures growth of muscles properly. It is crucial to include food items to diet of children and growing teens for proper growth of muscles. It prevents formation of muscular dystrophy in muscles.

5. Tissue repair

Body forms tissues and cells naturally but requires nutrients for this process. Without adequate nutrients, this process could not take place and body becomes unable to produce new tissues. Intake of vitamin A in any form helps to enable this natural process as it replaces old tissues with new ones effectively.

6. Treatment for measles

Child specialists suggest that children with deficiency of Vitamin A become prey to measles. Incorporate food rich in Vitamin A into diet. Adequate amount of Vitamin provides relief from diarrhea and fever which comes with measles.

7. Slows aging

When people ages, occurrence of wrinkles and fine lines are common. There are various treatments and products to lower these signs of aging. Due to this reason beauty experts trust vitamin A. It helps to lower fine lines and wrinkles. As it naturally contains moisture, it keeps skin moist. When skin absorbs this moisture, it becomes youthful again.

8. Treat acne

Acne is caused due to the excessive production of sebum which is stressing and takes months to heal. Intake of Vitamin A supplements helps to treat acne by limiting production of sebum on skin. Antioxidants found in vitamin helps to regenerate dead skin cells by leaving it smooth and baby soft.

9. Strengthen immune system

Vitamin A acts immune booster. Immune system prevents bacteria but one should maintain its function. Intake of Vitamin A on regular basis helps to promote lymphocytic responses which combat disease causing antigens. It possesses properties which are required to maintain mucus membranes moist. These moist mucus membranes assure better immunity and enhance activity of white blood cells. This process prevents reentrance of germs as well as bacteria in the body.

10. Healthy cholesterol

High levels of cholesterol are the major cause for various cardio ailments. Numerous health problems are associated with high cholesterol. This reason makes the nutritionists to suggest diet rich in Vitamin A as it reduces high levels of cholesterol. It widens arteries to ensure proper flow of blood. Vitamin A lowers the chances of blood clotting.

11. Skin health

All vitamins are known to promote skin condition. It has antioxidants as well as healing properties which are essential for skin health. Intake of Vitamin A enriched diet promotes skin discoloration providing it a natural glow.

Side effects

When used in high levels, it is toxic.

Deficiency

In developing countries, Vitamin A deficiency is common but is rare in developed countries. From 250000 to 500000 malnourished children becomes blind each year due to deficiency of Vitamin A. Deficiency of Vitamin A results blindness by making cornea very dry and damaging retina and cornea.

Precautions

• People may experience dryness and irritation, skin color changes, sensitivity to sunlight, redness, crusting, swelling and blistering.
• It could cause mild skin inflammation or flaking till the skin becomes accustomed and builds up a tolerance. This is especially true for people with sensitive skin.

References:

https://en.wikipedia.org/wiki/Retinol

https://www.dermastore.co.za/understanding-retinoids-a-brief-history

https://www.hellomagazine.com/healthandbeauty/skincare-and-fragrances/2018061849536/how-to-use-retinol/

https://blog.bulletproof.com/natural-retinol-plant-alternative/

https://www.webmd.com/beauty/qa/what-are-the-side-effects-and-precautions-for-using-retinoids

http://jaclynsmithbeauty.com/retinol-precautions.htms

https://www.drwangskincare.com/blogs/news/7-side-effects-of-retinol-and-7-ways-to-prevent-them

https://www.naturalfoodseries.com/11-benefits-vitamin-a/

Functions of Beta-Carotene

Beta-carotene and some other carotenoids are identified to have antioxidant properties. Like vitamin E, they are fat soluble and fight the harmful effects of oxidation in the lipid portions of our cell membranes and in our LDLs; however, compared to vitamin E, beta-carotene is a relatively weak antioxidant.

Food Sources

How much Beta-Carotene should we consume?

Nutritional scientists do not consider beta-carotene and other carotenoids to be essential nutrients, as they play no known essential roles in our body and are not associated with any deficiency symptoms. Thus, no RDA for these compounds has been discovered.

It is safe to consume 6 to 15 mg of beta carotene per day i.e. equivalent to 10,000 to 25,000 units of vitamin A activity which is about 70 percent of daily requirement for women and 55 percent for men. For children, 3 to 6 mg of beta carotene daily is sufficient.

It has been suggested that consuming 6 to 10 mg of beta carotene per day from food sources can increase the beta-carotene levels in our blood to amounts that may reduce our risks for some diseases, such as cancer and heart disease. Supplements containing beta-carotene have become very popular, and supplementation studies have prescribed doses of 15 to 30 mg of beta-carotene.

Health Benefits of Beta-Carotene

1. Antioxidant activity

Beta-carotene and other carotenoids have antioxidant activity and are valued for its ability to prevent chronic disease. It protects body from damaging free radicals which are the primary cause of aging and degeneration. Study has shown inverse relationship between cancers and dietary carotenoids and blood carotenoid levels. Carotenoids could enhance health when used at dietary levels but have adverse effects when taken in high doses by people who smoke and have been exposed to asbestos.

2. Pregnant health

Vitamin A is crucial for healthy development of fetus or newborn with lung development and maturation being important. It is required for toddlers and infants to build strong immune system. Research shows that there should by 40 percent increase in intake of Vitamin A for pregnant women and 90 percent increase for breastfeeding women.

3. Skin health

Beta-carotene metabolism takes place in various organs including skin. Study shows that it prevents onset of UV-induced erythema, skin redness or irritation. Though it could not be compared to efficacy of sunscreen but evidence shows that beta-carotene could protect skin against sunscreen by promoting basal defense against skin damage caused by UV light.

4. Eye health

Beta-carotene as well as other antioxidant assist to delay progression of age associated macular degeneration which causes vision changes which are sometimes so severe that irreversible legal blindness could occur. Antioxidants help to slow down progression of macular degeneration symptoms by preventing oxidative stress that plays significant role in cell degeneration and nerves in retina/macula.

5. Treatment for Oral Leukoplakia

Study confirmed the activity of beta-carotene in patients having oral leukoplakia characterized by thickened and white patches which form on gums and inside cheeks. Most leukoplakia patches are gentle but some may be an early signs of cancer. Research shows that due to its lack of toxicity, it delivers as a preventive agent for oral cancer.

6. Respiratory health

Research shows that intake of fruits with beta-carotene that could promote respiratory or pulmonary function. People who consume fruit at least once a day had low respiratory symptoms such as shortness of breath, phlegm production and wheezing. Fruits help to combat respiratory conditions including papaya, mango and cantaloupe.

7. Cardiovascular health

Intake of diet rich in beta carotene lowers the chances of cardiovascular diseases to certain extent. With Vitamin E, beta carotene helps to lower oxidation of LDL cholesterol by lowering the chances of atherosclerosis and coronary heart disease.

8. Cancer prevention

Beta carotene combat cancer with its antioxidant properties. Besides this, it helps to maintain cells in proper communication by preventing growth of cancer cells. Thus intake of beta carotene rich foods helps to lower the chances of colon, breast, lung cancer and oral cavity.

9. Prevent macular degeneration

Age associated macular degeneration is an eye ailment in which macula of eye i.e. responsible for central vision starts to break down. Intake of adequate levels of beta carotene with other nutrients could slow down onset of age associated macular degeneration.

10. Prevent dandruff

Vitamin A deficiency could cause dull, dry and lifeless hair. Dry scalp could flake off into dandruff. Intake of foods with high beta carotene could prevent these conditions.

What happens if we consume too much Beta-Carotene?

Consuming large amounts of beta-carotene or other carotenoids in foods does not appear to cause toxic symptoms. However, one’s skin can turn yellow or orange when consumed large amounts of foods that are high in beta-carotene. This condition is referred to as carotenosis or carotenoderma, and it appears to be both reversible and harmless. Taking beta-carotene supplements is not generally recommended, because we can get adequate amounts of this nutrient by eating more fruits and vegetables, and supplements may be harmful in certain populations.

What happens if we don’t consume enough Beta-Carotene?

No known symptoms of deficiency of beta-carotene and other carotenoids are known apart from beta-carotene’s function as a precursor for vitamin A. Deficiency of Vitamin A is common in developing countries where it is the major cause of preventable blindness in children according to WHO. Its indicator includes hair loss, night blindness, dry or inflamed eyes and skin irritation.

Special precautions & warnings

• Beta-carotene supplements in high doses are not recommended during pregnancy and breast-feeding.
• People before and after angioplasty should not use beta-carotene and other antioxidant vitamins without the recommendation of healthcare provider.
• People with asbestos might experience the chances of cancer with beta-carotene supplements.
• Smokers when used beta-carotene supplements might promote the risk of colon, lung and prostate cancer.

References:

https://www.healthline.com/health/beta-carotene-benefits#benefits

https://www.drweil.com/vitamins-supplements-herbs/vitamins/beta-carotene/

https://medlineplus.gov/druginfo/natural/999.html

https://draxe.com/beta-carotene/

https://www.stylecraze.com/articles/benefits-of-beta-carotene-for-skin-hair-and-health/#gref

Moreover, alpha carotene helps to prevent cancer by stimulating cell to cell communication which is a process required to ensure proper cell division. It possesses flavonoids, antioxidant substances that provide color as well as flavor to various red and orange colored fruits and vegetables.

Food Sources

Medicinal uses for Alpha-carotene

Alpha carotene contains antioxidant properties so when ingested, it lowers the chance of getting sick from cancer. Alpha carotene also neutralizes harmful free radicals which damages healthy cells by causing the growth of carcinogenic ones.

Health Benefits of Alpha carotene

1. Acts as antioxidant

Study conducted on more than 15000 adults over a 14 year period found that those with high content of antioxidant alpha-carotene in their blood had 39 percent lower chances of death from ANY in comparison to those with low levels.

2. Prevent lung cancer

Researchers found that people with high intake of alpha carotene rich vegetables helped to prevent lung cancer. Yellow to orange and dark green vegetables have high content of alpha-carotene which is strongly associated with lowering chances of lung cancer than intake of all other types of vegetables.

3. Cell health

Additionally, recent studies shows that alpha carotene is the most powerful carotenoids and strong inhibitory effect on proliferation of various types of damaging cells which affects lungs, cervix, stomach, bladder, breast and mouth. It allows normal cells to send growth-regulating signals to premalignant cells.

References:

https://pubchem.ncbi.nlm.nih.gov/compound/alpha-carotene#section=Top

https://en.wikipedia.org/wiki/Alpha-Carotene

https://www.myfooddata.com/articles/high-alpha-carotene-foods.php

http://www.vitaminstuff.com/alphacarotene.html

https://www.naturalpedia.com/alpha-carotene-sources-health-risks.html

https://www.jonbarron.org/herbal-library/nutraceuticals/alpha-carotene

Food Sources

References:

https://www.ncbi.nlm.nih.gov/pubmed/25270992

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4892306/

https://www.phytochemicals.info/phytochemicals/beta-cryptoxanthin.php

https://pubchem.ncbi.nlm.nih.gov/compound/beta-Cryptoxanthin#section=Top