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Very low vitamin B12 intake can cause anemia and nervous system damage. The only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements. Vitamin B12, whether in supplements, fortified foods, or animal products, comes from micro-organisms. Most vegans consume enough B12 to avoid anemia and nervous system damage, but many do not get enough to minimize potential risk of heart disease or pregnancy complications.

To get the full benefit of a vegan diet, vegans should do one of the following:

  • Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day
  • Take one B12 supplement daily providing at least 10 micrograms
  • Take a weekly B12 supplement providing at least 2000 micrograms.

If relying on fortified foods, check the labels carefully to make sure you are getting enough B12. For example, if a fortified plant milk contains 1 microgram of B12 per serving then consuming three servings a day will provide adequate vitamin B12. Others may find the use of B12 supplements more convenient and economical.

The less frequently you obtain B12 the more B12 you need to take, as B12 is best absorbed in small amounts. The recommendations above take full account of this. There is no harm in exceeding the recommended amounts or combining more than one option.

From clearing infections to reducing inflammation, this spice has healing properties.

Turmeric, an orange-colored spice imported from India, is part the ginger family and has been a staple in Middle Eastern and Southeast Asian cooking for thousands of years.

In addition, ayurvedic and Chinese medicines utilise turmeric to clear infections and inflammations on the inside and outside of the body. But beyond the holistic health community, Western medical practitioners have only recently come on board in recognizing the health benefits of turmeric.

  • Blocking cancer – Doctors at UCLA found that curcumin, the main component in turmeric, appeared to block an enzyme that promotes the growth of head and neck cancer.In that study, 21 subjects with head and neck cancers chewed two tablets containing 1,000 milligrams of curcumin. An independent lab in Maryland evaluated the results and found that the cancer-promoting enzymes in the patients’ mouths were inhibited by the curcumin and thus prevented from advancing the spread of the malignant cells.
  • Powerful antioxidant – The University of Maryland’s Medical Center also states that turmeric’s powerful antioxidant properties fight cancer-causing free radicals, reducing or preventing some of the damage they can cause.While more research is necessary, early studies have indicated that curcumin may help prevent or treat several types of cancer including prostate, skin and colon.
  • Osteoarthritis pain relief – Turmeric may also be helpful with another type of arthritis. Some research has shown that taking turmeric extract can ease the pain of osteoarthritis. In one study, reports WebMD, turmeric worked about as well as ibuprofen for relieving osteoarthritis pain.
  • Indigestion and heartburn aid – Curcumin works with the gallbladder, stimulating it to make bile, which may help with digestion. In Germany, turmeric can be prescribed for digestive problems. Some research shows that turmeric may help upset stomach, bloating and gas. Turmeric may also help reduce the occurrence of irritable bowel syndrome (IBS) in people who are otherwise healthy.
  • Heart disease – Studies have suggested curcumin may help prevent the buildup of plaque that can clog arteries and lead to heart attacks and strokes.
  • Impact on diabetes – Early studies suggest that taking turmeric daily can cut down the number of people with prediabetes who develop diabetes.

Pomegranate is the fruit, which is going to help to someone, a lot. It is proved that this fruit has anti-atherogenic properties, which are going to unclogged the clogged arteries.

In case you are consumption this pomegranate fruit regularly, you will never have clogged, blocked arteries.
This ingredient is full with antioxidants, which are making it so powerful.

It is also high in polyphones and other ingredients, which are also going to unclogged the blocked arteries.

It will prevent the rising levels of the bad cholesterol, which is the main cause of blocking the arteries.

If the arteries get clogged it means that you can’t transmit the right amount of blood to the heart and brain and this is the reasons why stokes and heart attacks are happening.

According to scientific research pomegranate has the following health beneficial properties:

  • Anti-inflammatory properties– inflammation is often the major culprit in the development of chronic conditions, including heart disease.
  • Anti-bacterial and anti-viral properties – the development of secondary viral and bacterial infections is a common condition which happens as a result of arterial plaque build-up,
  • Reduces heart enlargement
  • Potent antioxidant properties– eases oxidative stress in the blood.
  • Helps in the prevention of lipid accumulation in the heart muscle.
  • Helps with hypertension– the juice can inhibit the angiotensin-converting enzyme, and enhance nitric oxide, which are excellent methods for blood pressure reductions.
  • Reduces monocyte chemotactic protein-1and fibrosis in the myocardium.
  • Reduces ECG abnormalities.

Gout pain can be debilitating, so using natural remedies can offer gout suffers much relief. Gout is a condition characterised by a buildup of uric acid. Uric acid is the result of purines breaking down, which are found naturally in the human body as well as in food.

Typically, uric acid becomes released from the body through the kidneys and urine, but too much uric acid can crystallize and surround joints and tissue. This crystallization results in pain and swelling and can make walking or even wearing shoes difficult.

Symptoms of gout include joint pain, discomfort, inflammation, redness and limited range of motion. Eating foods high in uric acid – red meat for example – can increase a person’s risk of developing gout, along with being obese, medical conditions like high blood pressure, family history, surgery and trauma.

  • Use ice: Anytime we encounter an injury we are advised to apply ice. Ice constricts blood vessels, which in turn reduces swelling. Furthermore, a reduction of blood flow to the area can help ease the pain as well.
  • Rest the joint: Gout pain should be treated similar to an injured body part. The best way to promote healing is to rest, so when you are encountering a gout pain attack the best thing to do is rest. Overuse of the joint will only result in more pain and inflammation.
  • Drink plenty of fluids: Because uric acid can be expelled through urination, it’s important to drink plenty of water in order to remove excess uric acid.
  • Avoid alcohol: Alcohol, in particular beer, is high in purines, which get broken down into uric acid. Avoiding alcohol can reduce the amount of uric acid in the body.
  • Foods to eat: Although foods high in purines can worsen gout, there are specific foods you should eat as a natural remedy for gout pain. Fruits, vegetables, lean meat and whole grains can help ease pain and inflammation associated with gout.
  • Foods to avoid: Avoid foods high in purines like organ and glandular meat, some seafood and alcohol.
  • Keep your weight down: Being overweight not only increases your risk of gout, it can also worsen gout pain. Losing weight can reduce uric acid in the body and alleviate stress put onto the joints.
  • Take extra care of your joints: Getting rest and icing joints are effective ways of taking care of your joints. Also minimize the time spent on your joints and lose some weight if you are overweight.
  • Tame your sheets: Because an affected joint is so sensitive, even the lightweight of bed sheets can cause pain. Keep your sheets at calf or ankle level so your foot can be exposed. Tucking them into the mattress will ensure they don’t move about as freely.
  • Get naked: Keep the affected area as exposed as possible by not wearing closed shoes or socks for long periods of time.
  • Elevate your foot: When blood flows to a specific area it can cause swelling and pain. By elevating the affected foot you can relieve some of the swelling.
  • Get a cane: Because you don’t want to add unnecessary pressure onto the joints, the use of a cane may be ideal.

If pain is unbearable or persistent, you may want to speak to your doctor about specific medications in order to better treat gout. Essentially, easy lifestyle changes should be able to alleviate the majority of pain and swelling caused by gout.

Alcohol has a detrimental effect on the body’s use of vitamins and minerals and our wellbeing

B vitamins

B vitamin, Folate, also called vitamin B-9, is essential for the growth of new cells. The absorption of this vitamin is restricted by ingestion of alcohol. Alcohol restricts absorption of folate and other vitamins by killing the cells lining the stomach and intestines that mediate the absorption of these nutrients.


Alcohol damages the ability of the body to absorb the vitamin thiamin, also called vitamin B-1 that helps break down carbohydrates, proteins and fat in the food you eat. It also aids in production of haemoglobin, the protein that binds oxygen in red blood cells.

Vitamin B12

Alcohol causes reduced absorption of vitamin B-12. This vitamin is important for the health of both nerve cells and red blood cells. Excessive alcohol can result in a deficiency in this vitamin and can lead to a nerve disease called peripheral neuropathy. The symptoms of this disease are tingling sensations and/or pain in the extremities.

Fat Soluble Vitamins

Vitamins, including vitamins A, D and E need to be dissolved into fat molecules to be used properly in the body. Alcohol inhibits the absorption of fats, which in turn inhibits the absorption of vitamins A, D and E. Vitamin A deficiency leads to night blindness; vitamin D deficiency leads to bone softening; vitamin E deficiency leads to nerve problems.


Deficiencies in this mineral as a result of alcohol consumption are a result of inefficient absorption due to alcohol. This inhibition is an indirect effect of alcohol and, like vitamins A, D, and E, is also due to the decreased absorption of fats. A deficiency in calcium can lead to softening of bones.


Alcohol can cause an iron deficiency due to gastrointestinal bleeding. Iron is necessary for the function of red blood cells, and thus a deficiency may result in anaemia.


Alcohol can cause a zinc deficiency by decreasing how well this mineral is absorbed, but also by inhibiting the absorption of other nutrients that zinc depends on for its function. Normal levels of zinc are needed for optimal growth during childhood and for normal taste and smell.

Tips to fight disease and strengthen immunity

On the whole, your immune system does a remarkable job of defending you against disease-causing microorganisms. But sometimes it fails: A germ invades successfully and makes you sick. Is it possible to intervene in this process and make your immune system stronger? What if you improve your diet? Take certain vitamins or herbal preparations? Make other lifestyle changes in the hope of producing a near-perfect immune response?

What can you do?

The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony. There is still much that researchers don’t know about the intricacies and interconnectedness of the immune response. For now, there are no scientifically proven direct links between lifestyle and enhanced immune function.

But that doesn’t mean the effects of lifestyle on the immune system aren’t intriguing and shouldn’t be studied. Researchers are exploring the effects of diet, exercise, age, psychological stress, and other factors on the immune response, both in animals and in humans. In the meantime, general healthy-living strategies are a good way to start giving your immune system the upper hand.

Adopt healthy-living strategies

Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

  • Don’t smoke.
  • Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Control your blood pressure.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.

Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

Get regular medical screening tests for people in your age group and risk category.