Best Sources of Zinc

Good food sources for vegetarian people include dairy products (milk, curd, yoghurt), beans and lentils, peanuts, peanut butter, seeds, fortified breakfast cereals, and wholegrain cereals.
Red meat and poultry also provide good sources of zinc.

Health and Skin Benefits of Zinc

- To soothe the nappy rash and itching.
- Zinc is necessary for a good immune system.
- Helps wound healing.
- Allows a sense of smell and taste, growth and development and is essential for the synthesis of DNA.
- It promotes biochemical reactions in the body.
- It increases the fertility.
- It helps to prevent osteoporosis.
- Zinc has anti-inflammatory effects.
- Zinc plays a leading role in weight loss and in controlling the appetite of the person.
- Consuming Zinc in about 150-450 mg will improve the vision.
- Zinc prevents bone loss.
- Diet rich in zinc avoids alopecia that causes loss of hair in both children and adults.
- It is required for fighting skin problems such as acne, boils and sore throats.
- Zinc is important for the prostate gland in males.
- Zinc also promotes normal growth and development during pregnancy, childhood, and adolescence.
- As an insect repellent.
- As bactericides in high quality cosmetics and toiletries.
- To help heal leg ulcers through addition to the diet.

The deficiency symptoms of zinc include growth retardation, low blood pressure, retarded bones, loss of appetite, loss of sense of smell and taste, depression, rough skin, weight loss, pale skin, diarrhea, hair loss, fatigue, white spots under finger nails.

What is the recommended dose of zinc needed by the body

- For children 0 to 6 months, 2.0 mg of zinc per day.
- 3 mg of zinc per day for 7 months to 3 years.
- 5 mg for 4 to 8 years.
- 8 mg for 9 to 13 years.
- 14 and above, and are encouraged to 11 mg of zinc for males and 9 mg for women.

Components of Flaxseed Oil

- FIBER: Fiber keeps the digestive tract clean and regular and lowers cholesterol and triglycerides, which is important in preventing heart disease.
- LIGNANS: These plant compounds found in the hull act as as weak form of estrogen (phytoestrogen) and appear to protect the body from hormonal cancers – including breast cancer.
- Proteins : The protein in flaxseed oil is easily digested and contains a complete amino-acid profile that the body needs.
- Essential Fatty Acids : Omega-3 fatty acids, usually from fish oil, have been shown to reduce inflammation and help prevent certain chronic diseases such as heart disease and arthritis.

Health Benefits of Flaxseed Oil

- Lowering cholesterol levels.
- Improving the immune system.
- Lubricates and absorbs toxins.
- Prevents the toxic that builds in bowels.
- Soothes ulcers.
- Acts as a buffer for excess stomach acids.
- Protect against heart disease and control high blood pressure.
- Controls counter inflammation associated with lupus and gout.
- Flaxseed Puts the Brakes on Prostate Cancer Growth.
- Eases weight loss in people afflicted with obesity.
- Treating Dandruff.
- Strengthens finger and toenails.
- Can improve eyesight and perception of colors.
- Curing asthma and diabetes.

Uses of Flaxseed Oil (sprinkled or added in small quantity)

- Salads
- Protein shakes
- Yogurt, Breakfast cereal
- Cookie Dough
- Pancakes, Muffins, Waffles
- Lotions

Side-Effects of Flaxseed Oil

- Anyone that has an allergy to Linaceae plant should avoid flaxseed oil.
- Bloating or increased flatulence is experienced. Start with a small amount and then increase gradually. Increase your water intake also.

Health Benefits of Swimming

- It helps to maintain the blood pressure and cholesterol of the body.
- Risk of heart disease, stroke and diabetes is decreased.
- Flexibility of the body is increased.
- Swimming after breast surgery is an excellent means of exercising all the major muscle groups.
- Swimming is good for asthma patients.
- Swimming can help pregnant women strengthen their abdominal and shoulder muscles because they are most affected while carrying a baby.
- Being a full body workout, it is an excellent calorie burner and hence good for people craving for weight loss.
- Normalize breathing, cooling mind and stimulating circulation.
- It increases hunger.
- It strengthens ab and back muscles.
- A stronger heart and enhanced physique or figure.
- It improves the capacity and endurance.
- Walking and jogging in water have similar benefits to walking and jogging on land but with lesser injuries.
- Lap swimming can be done using different strokes and is an option for fitness exercise.
- Slow movements are done and held for a period of time after warm up and after each workout.

Bacteria, germs and other disease-causing microorganisms found in ocean water, lakes and chlorinated pools so take precautions while swimming.

Dietary Sources:
Sources of omega-6 fatty acids are numerous in modern diets.
- Olive Oil
- Wheatgerm
- Grapeseeds
- Pistachios
- Sesame Oil
- Hempseed Oil
- Pumpkin Seeds
- Chia Seed Oil
- Safflower Oil
- Sunflower Oil
- Cottonseed Oil
- Raw Nuts & Seeds

Uses and Benefits of Omega-6 Fatty acids

- Taking gamma linolenic acid (GLA) for 6 months or more may reduce symptoms of nerve pain in people with diabetic neuropathy.
- Some studies have shown that taking primrose oil helps reduce symptoms of rheumatoid arthritis.
- Children with Attention deficit/hyperactivity disorder (ADHD) have lower levels of EFAs, both omega-6s and omega-3s. EFAs are important to normal brain and behavioral function.
- GLA may help reduce high blood pressure, either alone or in combination with omega-3 fatty acids.
- Evening primrose oil may reduce breast pain and tenderness in people with cyclic mastalgia.

English cucumbers – Have very little in the way of seeds and can grow to around 2 feet in length.
Mediterranean cucumbers – Skins are smooth with nearly seedless flesh, they have a mild taste.
Japanese cucumbers – A dark green cucumber with a very bumpy skin. Mainly used for slicing, salads and pickling.

Health and Skin Benefits of Cucumber

- Cucumbers have high water content (about 95 percent).
- They have fiber-rich skin and their levels of potassium and manganese, which help regulate blood pressure and help promote nutrient functions.
- Cucumbers help remove uric acid, which is beneficial for those who has arthritis.
- Cucumber helps in reducing swelling around the eyes or the big dark circles under your eyes.
- Cucumber is very beneficial for burns, swollen eyes, and dermatitis. because it consists of Caffeic and ascorbic acids, which prevent water retention.
- Its juice is a nourishing vitamin for our hair and skin.
- Cucumber is good for those who are dieting as it is very low in calories.
- Cucumber’s nutritional benefits include natural salts, enzymes, and vitamins essential for strong cell growth and repair.
- Cucumber juice is certainly beneficial the treatment of rheumatic conditions.
- This colorless drink can help regulate blood pressure because of its minerals and traces of sodium.
- The excellent source of silica contributes to the proper construction of connective tissues in our body as in the bones, muscles, cartilage, ligaments and tendons.
- The temperature regulating properties in cucumber juice makes it a suitable drink when you have a fever.
- Those suffering from diabetes have been found to benefit from the consumption of cucumber/cucumber juice.
- Cucumber contains Erepsin, the enzyme that helps in protein digestion.
- Cucumber juice is said to promote hair growth, especially when it is added to the juice of carrot, lettuce and spinach.
- Daily consumption of cucumber juice helps control cases of eczema, arthritis and gout.
- Helps in kidney and urinary bladder disease.

However, early studies on pomegranate juice suggest it is surely healthy to drink. The fruit can be quite fun to eat as well. There are numerous pomegranate juice products available, many quite highly priced because of the health craze surrounding pomegranate juice. It is likely if continued studies show promising health benefits, more manufacturers of pomegranate juice will emerge and help ease prices through competition.

Benefits of Red Rice

- Red rice yeast has been proven to lower levels of bad cholesterol in the blood.
- Red rice yeast has been proven in a number of research studies to help lower high levels of triglycerides in the blood.
- Studies have shown that red yeast rice may offer some benefits for people with diabetes and hypoglycemia.
- Early clinical trials have indicated that red yeast rice may help to reduce the risk and severity of coronary heart disease.

Possible Side Effects of Red Rice Yeast

The side effects of red rice yeast are rare and generally mild, but lovastatin has raised some concerns about compromised liver function. In addition, doctors and nutritionists advise that those who are taking statin drugs or other drugs to lower cholesterol levels should discuss the possibility of using red rice yeast as an alternative to conventional drug therapy rather than in addition to it.

Health Benefits of Tofu

- Besides calcium and protein, tofu is a good source of iron. It is primarily used as part of hemoglobin and helps in the transport and release of oxygen throughout the body.
- Soya beans and other soya based products may play a role in preventing various types of cancer, especially breast cancer.
- It is also known to prevent osteoporosis, thanks to its calcium.
- Another benefit that tofu offers is that it is very easy to digest. This is because the fiber of the soya beans is removed during the manufacturing process.
- A mere 4 ounces of tofu each day provides around 14.45 of the daily beneficial fat requirement. This beneficial fat or Omega-3-fatty acid helps control erratic heart rhythms, reduces clotting of blood inside arteries and improves the ratio of good HDL to bad LDL.
- Tofu is rich in isoflavones. When making tofu, the soy isoflavones, genistein and daidzein, remain bound to the soy protein.
- The copper present in tofu helps in reducing the painful symptoms of Rheumatoid Arthritis (RA).
- Tofu has high level of trace mineral selenium which is very important for the proper functioning of the antioxidant system.

Caution

- Tofu contains considerable amount of the naturally occurring substance called oxalate. The presence of high amounts of this substance causes its crystallization, resulting in certain health problems. Hence, people suffering from existing or untreated health problems should avoid the consumption of high amounts of tofu.
- Certain allergic reactions may occur as a result of consumption of tofu.

Benefits of Lauki/Bottel Guard

- Good for people who are on low calorie diet because it contains 96.1 % water.
- Consumption of bottle gourd helps in overcoming jaundice.
- A glassful of plain juice with a pinch of salt should be taken everyday. Its use during summer prevents excessive loss of sodium, quenches thirst and helps in preventing fatigue.
- Cooked lauki is cooling, calming and acts as diuretic.
- It plays a very important role in treating urinary disorders. Prepare a glass of fresh juice by grating lauki and then mixing it with limejuice.
- It has a high fibre content and thus useful in regulation of bowel movements.
- Due to its high fibre content it can be used to prevent gastrointestinal disorders, constipation, piles, ulcers. It acts as a diuretic and calms you down after consumption.
- Flatulence is another common concern which is seen in people today due to irregular food habits. In all these cases if Bottle Gourd is taken along with required quantity of water per day, positive results can be seen.
- This vegetable is very good for balancing liver function.
- Ayurveda suggests Bottle gourd juice once daily in the early morning for treating Graying Hair.
- Bottle gourd has gained importance for weight loss as it is very high in fiber and water and hence helps to curb hunger pangs.

How to make Loki Juice

- Grate lauki with home grater (called Kaddu kas). Put the grated loki on tea strainer. Squeeze it with big spoon or table spoon by putting pressure. Collect the liquid in glass. You can also add grounded black pepper or black salt to suit your taste. You can honey/lemon to improve its taste. Dont add sugar.

- Eating large meals leaves you lethargic and causes the body to store excess energy in the form of glycogen as fat.
- Eating small amounts but often increases the bodies metabolism and reduces the bodies need to store energy as fat.
- Eating five small meals a day will keep you from going hungry and keep your energy system firing.
- Coupled with exercise and plenty of water will further increase the metabolism and increase burning and breakdown of fat cells from around the middle.
- Any product that causes stress or stimulates the body in to a fight or fright response causes fat to be stored. This is something we have inherited from our hunter and gatherer ancestors.
- Reduce animal fats and trans fats.
- Avoid alcohol.
- Eat good carbohydrates : inimize eating processed, refined carbs like white bread, bagels, muffins, pasta, cookies and cakes; they are linked to larger waistlines. Eat whole grains (that means cooked brown rice, barley, quinoa and the like.)
- Do cardio nearly every day.
- Work out at higher intensities.

Having good health is the ‘hidden fortune’ for future prosperity. Without energy and vitalism which comes from good health you are limiting yourself to how much you can achieve. It is important to stay active and complete a minimum 30 minutes activity a day as recommended by all leading health experts.