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.

Dietary sources include :
- Fortified eggs and oils derived from microalgae.
- Dark green, leafy vegetables such as broccoli and spinach, walnuts, pumpkin seeds, flaxseed oil and Soya.
- Cold-water fatty fish such as salmon, halibut, sardines, mackerel, herring, anchovies and tuna and fish oils are the best overall source of Omega-3 fatty acids.
- Flaxseeds actually contain higher concentrations.
- Fruit juices and bread or other fortified foods (Kiwifruit, strawberries and Black Raspberry are very good sources in fruits).

Omega 3 fatty acids are the building blocks of our cell membranes and neurological system. They play a crucial role in many functions of the body.

Health Benefits of Omega-3 Fatty Acids

- A brain booster : The majority of the brain is made up of “good” fats knows as fatty acids, and the majority of this “good” fat is Omega-3. It actually increases learning ability, problem-solving skills, focus, memory, and communication between cells.
- Helps to maintain a healthy mental ability.
- It lowers the arthritis symptoms.
- Helps to loose weight.
- Regular consumption of fish oils may help diabetics by lowering their triglycerides and diabetes markers called apoproteins.
- Lubrication of skin arteries and digestive tract.
- Promote an increase in the levels of high density lipoprotein (HDL) or good cholesterol while also decreasing triglycerides or fatty material.
- Increases Immune System.
- Reduces the risk of heart disease and stroke.
- Reduces skin ailments.
- Supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension.
- Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims.
- Reduces colon, prostate, breast cancer risk.
- EPA plus DHA can produce a 45% reduction in serum triglyceride level.

Negative effects of Omega-3 Fatty Acids

- It could cause more bleeding if somebody is already bruised.
- Gas, bloating and loose bowels may be experienced.
- People allergic to sea food should not take fish supplements.
- Pregnant and nursing women shouldn’t eat more than a single serving of oily fish per week.

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.