Vitamin E Deficiency Symptoms

Vitamin E is a fat-soluble vitamin, which is required by the body to keep the immune system strong, fight against bacteria and viruses, enhance brain health, protect overall heart health and to relieve pain and cramps.

A deficiency of vitamin E can cause alterations in the body functions and may have a negative effect on the health. Therefore, it is important to make vitamin E-rich food sources a part of your regular diet.
Vitamin E Deficiency Symptoms include the increase in risk of visual problems, muscular weakness or muscle pain, difficulty with coordination and walking, heart diseases, poor skin health, and Alzheimer’s disease.

Deficiency Symptoms of Vitamin E

Let’s get down to the details of deficiency symptoms of vitamin E:

Increases the Risk of Alzheimer’s Disease

Oxidative stress is crucial in the pathogenesis of Alzheimer’s disease. Being an antioxidant, vitamin E has the ability to fight against free radical attack and to slow down further deterioration.
But during insufficiency of vitamin E, the body is not able to counteract the negative reactions of free radicals and thus, they damage the brain cells.
This further leads to death of the brain cells and causes cognitive decline, forgetfulness, low concentration levels and impairment in learning and thought process.
Getting enough vitamin E increases memory retention, lowers the symptoms of Alzheimer’s disease and prevents further destruction.

Increases the Risk of Heart Diseases

Insufficiency of vitamin E causes formation of plaques or clots in the arteries that hinder smooth blood flow. This puts a pressure on the heart and weakens it.

Such a deficiency further causes a rise in the inflammatory compounds that have a negative impact on the function as well as structure of the heart.
Many lines of evidence have revealed that eating vitamin E rich food sources is associated with lower risk of heart diseases and death due to it.

Affects Fertility

Clinical studies have revealed that vitamin E fights against infertility in males. Reactive oxygen species have a negative impact on the sperm quality. Vitamin E, a potent antioxidant suppresses the production of free radicals and protects the sperm quality.
In absence of vitamin E, reactive oxygen species increase sperm DNA damage, decrease sperm motility and lower the efficacy of egg-sperm union. It further causes injury to the sperm cells and negatively affects the sperm function and quality.

Therefore, it is important to add vitamin E-rich food sources in your regular diet.

Muscular Weakness

Muscle pain or weakness is an important sign of vitamin E insufficiency. Free radical attack and an increase in the inflammation can cause muscle cramps. Vitamin E combats free radicals, reduces inflammation and helps in relieving muscle pain and cramps.

Poor Skin Health

Vitamin E protects the skin against the harmful effect of ultra-violet (UV) rays of the sun. If you have a vitamin E deficiency, your skin is more prone to damage.
Vitamin E Deficiency Symptoms include the increase in the risk of acne, blemishes and pigmentation. Lack of vitamin E further induces the possibility of free radical attack, which makes the skin look dull and older.
Eating vitamin E-rich foods such as nuts and oil seeds and green leafy vegetables fights signs of premature skin aging and gives you a flawless skin.

May Cause High Blood Pressure

High blood pressure or hypertension may increase your chances of having heart diseases or stroke. Vitamin E enhances the production of nitric oxide, a vasodilator that helps in widening and relaxation of the arteries and ensures smooth blood flow throughout the body.

An absence of this fat-soluble vitamin may negatively affect vasodilation and raise the blood pressure. Getting adequate vitamin E may be beneficial for individuals with hypertension.

Vitamin B1 (Thiamine) Deficiency Symptoms

Leading to the concept of vitamins, the first vitamin to be discovered was thiamine or vitamin B1. High concentration of thiamine is found in the liver, kidneys, brain, heart and skeletal muscles.

Thiamine deficiency is common among individuals with high consumption of alcohol and increased intake of refined grains.
This B-complex vitamin is important for the production of energy, protection of the heart, enhancement of the brain activities and for the regulation of mood and overall well-being.

Vitamin B1 (Thiamine) Deficiency Symptoms

Vitamin B1 (Thiamine) Deficiency Symptoms include decreased food intake (anorexia), muscle cramps, muscle atrophy, poor memory, sleeplessness, irritability, tachycardia, hypotension, chest pain, dysphagia, constipation, fatigue, etc.

Below mentioned are the symptoms of thiamine deficiency:

Decreases Food Intake

Low thiamine nutritional status is associated with reduced food intake and increased energy expenditure, which results in weight loss. Insufficiency of thiamine inhibits the action of a compound that regulates food intake and energy metabolism.
Such an insufficiency affects a part of the brain, which in turn alters hormones linked to hunger and energy balance. Eating foods rich in thiamine can restore appetite and reverse thiamine deficiency-induced weight loss.
Hence, it is important to correct thiamine levels in order to improve the overall health status of such individuals.

Impaired Cognition

Getting adequate thiamine from the diet is essential to support healthy brain function. It energizes the brain and improves memory, learning and thought process. It protects the outer covering of the nerve cells and prevents their destruction.

Furthermore, the human brain requires thiamine to use glucose for energy. Without thiamine, brain cells do not get energy and they die. This important vitamin is also needed to produce brain chemicals that send signals to other cells.
Individuals with thiamine deficiency are at a greater risk of developing Alzheimer’s disease. Eating enough food sources of thiamine can reverse or prevent cognitive decline and reduce symptoms of Alzheimer’s disease.

Increases the Risk of Heart Diseases

Clinical studies have observed that not getting enough thiamine could increase the risk of heart diseases. Thiamin supplementation improves the ability of the heart to pump the blood effectively. It enhances relaxation and contraction of heart muscles and thus, it improves overall functioning of the heart.
Lack of thiamine makes the heart energy deficient and reduces the ability of the heart to function efficiently. Moreover, it increases the risk of heart diseases and heart failure.

Depression & Anxiety

Human brain is sensitive to the disturbance of thiamine. Literature has found that low concentrations of thiamine are associated with depression and anxiety.
Thiamine is required for the production of brain chemicals that fight depression, uplift mood, improve social behavior and reduce depressive symptoms. Furthermore, thiamine protects the brain cells against oxidative stress, which otherwise lead to decrease in the population of brain cells.
Insufficiency of thiamine increases the risk of brain damage, which cause behavioral changes. Such a damage can be prevented by getting enough thiamin via diet and supplements.

Increases Muscle Pain

Pain, tenderness, weakness and stiffness of the muscles accompanied by inflammation has a negative impact on the overall quality of life. Such a condition can arise from deficiency of thiamine.
Correcting the nutritional status of thiamine improves energy metabolism and reduces muscle fatigue. Making thiamine rich food sources a part of the daily diet can be beneficial for individuals with muscle pain and weakness.

Causes Insomnia

A low level of thiamine in the body can affect the sleep cycle and lead to insomnia. Thiamine is involved in the synthesis of neurotransmitters that play a key role in the regulation of sleep and circadian cycle.

Moreover, thiamine is required for the production of sleep chemicals that promote sleep. That is why, a deficiency of thiamine disrupts sleep and causes insomnia.

Vitamin B2 (Riboflavin) Deficiency Symptoms

Riboflavin or vitamin B2 is a water-soluble vitamin, which possesses strong antioxidant and anti-inflammatory property. It plays various important roles in the body, which include;

• Riboflavin improves energy levels
• It reduces inflammation and oxidative stress
• It promotes healthy skin
• It fights headaches
• It improves blood glucose levels

Vitamin B2 (Riboflavin) Deficiency Symptoms

Vitamin B2 (Riboflavin) Deficiency Symptoms include:

1. Anemia (interfere iron absorption)
2. Blurred vision
3. Itching in eyes
4. Watery eyes
5. Eye fatigue
6. Eye’s increased sensitivity toward light
7. Cataract
8. Dermatitis
9. Migraine
10. Night blindness
11. Peripheral neuropathy
12. cracked corners of the mouth
13. Skin cracking
14. Swollen tongue
15. Throat soreness
16. Weakness

Here is a details of major health effects and deficiency symptoms of riboflavin:

Increases Inflammation

A deficiency in riboflavin promotes the activity of pro-inflammatory compounds, which creates an environment favorable for the onset of diseases.

In the absence of this B-complex vitamin, the generation of reactive oxygen species goes high, which damages the healthy cells and increases the risk of various diseases and disorders.
Therefore, it is very important to get your daily dose of riboflavin, in order to suppress the production of inflammatory compounds and to keep diseases and disorders at bay.

A State of Exhaustion

Riboflavin plays a crucial role in the production of energy. Research has found that insufficiency of riboflavin significantly down regulates expression of enzymes involved in the break-down of carbohydrates, proteins and fat into energy. Hence, it becomes difficult to convert the food you eat into energy.
The capacity of energy generation is drastically decreased after deficiency of riboflavin. Such a person may end up feeling tired and weak all the time. Such low energy levels even affect the overall quality of life. Thus, it is important to load your diet with rich food sources of riboflavin.

Delayed Wound Healing

Riboflavin is required by the body for wound healing, but this action is delayed in the absence of riboflavin. Insufficiency of riboflavin slows down the rate of wound contraction and delays wound healing.

Research has found that riboflavin plays a vital role in maintaining the level of collagen, a skin protein. Collagen helps in tissue growth and hastens wound repair.
A low level of riboflavin also affects collagen production, which in turn has a negative impact on the wound repair process. Along with a high protein diet, a good intake of riboflavin rich foods is necessary during wound healing.

Impact on Diabetes Mellitus

A deficiency of riboflavin has been observed in children with type 2 diabetes as compared to healthy children. Oxidative stress plays a pathogenic role in the onset of diabetic complications.
In the absence of riboflavin, the level of natural antioxidants in the body goes down and thus, the body is unable to fight oxidative stress.

Correcting riboflavin deficiency can quickly restore natural antioxidants in the body, which can in turn protect the body and delay the onset of diabetic complications.

Increases the Risk of Parkinson’s Disease

Riboflavin has a neuro-protective potential, which prevents or delays Parkinson’s disease. Deficiency of riboflavin has a huge negative impact on neurological health. This B-complex vitamin protects the brain cells against free radical attack and inflammation and thus, it prevents death of brain cells.
As human brain is highly susceptible to oxidative damage, it requires natural antioxidants to fight against it.
Riboflavin enhances the production of antioxidants in the body that protect the brain. Moreover, riboflavin inhibits the release of inflammatory compounds and protects the brain cells against destruction.
An improvement in the motor capacity was observed in a study, when individuals with Parkinson’s disease consumed riboflavin supplements along with their usual treatment.

Migraine Attacks

It has been shown that riboflavin is beneficial for individuals with migraine headaches. Riboflavin reduces the severity, duration and intensity of migraine attacks.

A high level of homocysteine in the blood is associated with migraine headaches. Riboflavin reduces migraine attacks by lowering the level of homocysteine.
Individuals with riboflavin deficiency are unable to fight against migraine headaches. Such individuals must add rich sources of riboflavin to their diet regularly.

Vitamin B3 (Niacin) Deficiency Symptoms

The symptoms of Niacin Deficiency or Vitamin B3 deficiency include cognitive decline, low energy, depression, photosensitivity dermatitis, indigestion, fatigue, canker sores, vomiting and pellagra.

Causes of niacin deficiency

There are three causes of niacin deficiency:

• Eating a diet low in niacin for a prolonged period
• Inability to absorb niacin
• Inability to absorb precursor of niacin- ‘tryptophan’

Niacin is required by the body for the proper functioning of the gastrointestinal system and nervous system, to boost energy levels and to enhance skin health.

Vitamin B3 (Niacin) Deficiency Symptoms

Below mentioned are the symptoms of niacin deficiency:

Cognitive Decline

Drop in the blood level of niacin is associated with an increased risk of Alzheimer’s disease and poor cognition. Niacin plays various important roles in the brain, such as it serves as a potent antioxidant in the brain mitochondria, it protects the brain as well as nerve cells against damage and it helps in the transmission of messages. Without niacin all these important brain functions do not take place properly and this results in poor memory and thought process.

Low Energy

Having too little of this vitamin in your body can be a cause of being tired frequently. Lack of niacin can impede normal metabolism in healthy individuals.
Without niacin the carbohydrates, protein and fat, which you get from your food do not get converted to energy. This creates a ‘low energy state’ in your body and you end up feeling tired and less active. Eating a diet rich in niacin can enhance your energy levels and make you more active.

Causes Depression

Not getting enough vitamin B3 or niacin can have mental consequences. Lack of serotonin, a brain chemical can impact the mood and social behavior negatively. It is further believed that a low level of serotonin is associated with depression.
Niacin plays a huge role in the production of serotonin. When your niacin level is low, the synthesis of serotonin is automatically affected, and it leads to depression. Eating niacin-rich foods or taking niacin supplements may benefit individuals with depressive disorders.

Photosensitivity Dermatitis

Literature has found that deficiency of niacin induces photosensitivity dermatitis, which cause red rashes on the skin when exposed to the sunlight. A lot of inflammatory compounds are involved in this process which further enhance skin inflammation in the absence of niacin.
Niacin is required for the production of two coenzyme molecules that help in repairing skin damage. During niacin insufficiency, the synthesis of these two molecules is hampered and skin-repair does not take place. Replenishing your niacin levels can help you protect your skin against damage and prevent photosensitivity dermatitis.

Digestive Problems

Deficiency of a B-vitamin niacin causes digestive problems such as diarrhea. Niacin is required for the proper functioning of the digestive tract.
Besides diarrhea, low levels of niacin can cause nausea, vomiting, abdominal pain or cramps and poor appetite.

Such individuals are more prone to gastrointestinal infections caused by bacteria. Thus, eating foods that contain good amount of niacin can protect the inner lining of the gut against damage.
Other Symptoms of Niacin Deficiency

• Headache or migraine
• Sores in the mouth
• Bright red tongue
• Dizziness
• Imbalance in the blood glucose level
• Anxiety
• Nervousness

All the above-mentioned symptoms are reversible if treated correctly with a niacin-rich diet or niacin supplements.

Vitamin B5 (Pantothenic Acid) Deficiency Symptoms

The deficiency symptoms of Vitamin B5 (Pantothenic Acid) include fatigue, burning feet, depression, insomnia, irritability, muscle cramps, stomach pains, upper respiratory infections and sometimes vomiting.

Often, other B-complex vitamins such as vitamin B6 or B12 get much more attention as compared to vitamin B5 but this doesn’t make it less important for the body. Human body needs pantothenic acid to build stamina, fight stress, improve mood, metabolize macro-nutrients and lower inflammation.

Deficiency Symptoms of Vitamin B5 (Pantothenic Acid)

Here is what happens to the body in the absence of pantothenic acid:

Poor Skin Health

Pantothenic acid, a member of the B-complex family is required for the regulation of epithelial barrier function, that is, it protects the skin from environmental toxins. It makes the skin soft and supple and further improves the overall skin texture.

Insufficiency of this important vitamin makes the skin prone to damage. The skin loses its moisture in the absence of pantothenic acid and becomes rough and scaly.
Moreover, the clearance of acne and its lesions are delayed when pantothenic acid level is low in the body. Hence, adequate intake of pantothenic acid is vital for a healthy skin.

Fatigue or Tiredness

A very interesting study observed that individuals with pantothenic acid deficiency complained of fatigue and tiredness.
Pantothenic acid helps the body in metabolizing macro-nutrients from the food we eat, which include carbohydrate, proteins and fat. It then converts them into energy, that is used by the body for its overall functioning.
As a result, when the level of pantothenic acid goes down, your energy to perform daily activities also reduces and you tend to get tired easily.

Causes Adrenal Insufficiency

Human body needs pantothenic acid, that helps the adrenal glands to make stress hormones during physical and psychological stress.
These hormones help in the management of depression, anxiety, fatigue, migraines and headache. They further help in battling stress and regulating appetite, mood and body temperature.
Deficiency of pantothenic acid has a negative impact on the structure of adrenal glands and it reduces the ability of adrenal cells to produce stress hormones.
Without pantothenic acid, the body is unable to cope with stress and survival becomes difficult. Hence, a balanced intake of pantothenic acid along with other B-complex vitamins is essential for overall wellbeing.

Increases Inflammation

Inflammatory compounds play a causative role in the onset of various diseases. Pantothenic acid is a natural antioxidant, which suppresses the production of inflammatory compounds and reduces the overall inflammation.
Such a protective mechanism is hampered in the absence of pantothenic acid. Without this important vitamin, it becomes difficult for the body to fight against diseases. The level of inflammation and oxidative stress in the body goes up as the level of pantothenic acid decreases.

Causes Fat Accumulation

Co-enzyme A is required for the breakdown of fat into its simple form. Pantothenic acid is required for the production of Co-enzyme A.
Insufficiency of this vitamin affects the production Co-enzyme A, which in turn leads to accumulation of fat in the tissues and liver.
This can affect the structure and function of the liver and may lead to fatty liver. Correcting the level of pantothenic acid prevents accumulation of fat and reverses the entire damage.
Other Symptoms of Pantothenic Acid Deficiency

• Muscle cramps
• Inability to sleep
• Burning feet
• Irritability
• Depression
• Anxiety
• Stomach ache
• Nausea or vomiting
• Muscle numbness or tingling

Vitamin B7 (Biotin) Deficiency Symptoms

Vitamin B7 (Biotin) Deficiency Symptoms include hair loss, brittle hair, tiredness, rashes around the mouth, nose and genital area, dry eyes, sleeplessness, dry skin, scaly skin, loss of appetite etc.

Deficiency Symptoms of Biotin (Vitamin B7)

Here are some deficiency symptoms of Biotin (Vitamin B7):

You May Get Tired Easily

Fatigue or tiredness is a common symptom of biotin deficiency. Like other B-complex vitamins, biotin converts carbohydrates, proteins and fat from the food you eat into energy which is used by the body for daily activities.
Insufficiency of energy due to lack of biotin can make you feel tired and weak. Mitochondria are the power-houses of the cells. Deficiency of biotin suppresses the ability of the mitochondrial cells to generate energy. Hence, by getting enough biotin, you can boost your energy levels and remain active.

Poor Hair Health

Biotin is a part of various beauty and skin care products because it enhances the overall health of the skin, hair and nails. Biotin promotes hair growth and nourishes thinning hair. It makes your hair look healthier and prevents hair loss and its discoloration.
Biotin further nurtures hair follicles and scalp and restores damaged hair. Some studies have reported that insufficiency of biotin can lead to hair loss and alopecia. Low levels of biotin in the body may manifest in the form of dry, thin and brittle hair. Therefore, taking biotin supplements or eating foods rich in biotin can help treat weak and damaged hair.

Causes Dermatitis

Deficiency of vitamin B7 or biotin affects the skin negatively and causes skin inflammation and irritation. Seborrhoeic dermatitis is a common form of dermatitis found in individuals with biotin insufficiency. This causes dryness of the skin and skin lesions. This state can be reversed by increasing the overall biotin intake.

Affects Brain Health

Biotin plays a pivotal role in brain health. Deficiency of biotin is associated with neurological disorders such as multiple sclerosis and seizures. Biotin protects the outer covering of the nerves of the brain and spinal cord and thus protects it against damage.
In the absence of biotin, this outer covering can be ruptured which can lead to multiple sclerosis. Furthermore, biotin enhances the health of brain cells, improves cognition and reduces the risk of Alzheimer’s disease. Without biotin, the brain cannot function properly and hence, it can negatively impact the quality of life.

Impairs Fat Synthesis

Biotin is required for the synthesis of fat, which in turn plays various roles in the body. In the absence of biotin, fat cannot be used as a source of energy by the body. Abnormalities of fatty acid composition are often detected in individuals with such a deficiency. Insufficiency of biotin increases the risk of developing fatty liver. Less of fat is used for the energy production and more of it is stored in the liver of individuals with low biotin status.

Causes Fungal Infections

People who have low levels of biotin in the blood are at an increased risk of developing fungal infections. Such an infection causes reddening of the skin and makes the skin dry, rough and scaly.
Biotin interferes with the growth and multiplication of the fungus and prevents against further damage. Individuals with biotin deficiency cannot fight against such an infection. Hence, biotin can be a great addition to the treatment of fungal infections.

Vitamin B9 (Folic Acid) Deficiency Symptoms

The major deficiency symptoms of Folic Acid (Vitamin B9) is megaloblastic anemia, depression, irritability, tiredness, loss of appetite etc. If it is deficient in pregnant women, it can cause neural tube defects in babies.

Folic acid or vitamin B9 is a water-soluble vitamin that supports the immune system, protects the heart, enhances proper growth and development, uplifts mood and improves memory and thought process. Insufficiency of such an important vitamin can cause serious problems in the body.

Deficiency Symptoms of Folic Acid (Vitamin B9)

Here are some symptoms of folic acid deficiency:

Anemia

Having low levels of folic acid in the blood can cause folate-deficiency anemia. Folic acid, a B-complex vitamin is required by the body for the production of red blood cells. These red blood cells carry oxygen to the various organs of the body.

A drop in the level of red blood cells reduces the supply of oxygen to the organs and causes anemia, which may make you feel tired, pale and weak. It is important to regularly supply your body with rich food sources of folic acid in order to prevent anemia.

Causes Depression

Research has found that low level of folic acid in the blood increases the risk of depression. Besides this, folic acid deficiency also reduces the effectiveness of anti-depressant drugs.
Correcting folic acid level may help in the treatment of depression. It was observed that individuals treated with folic acid exhibited an improvement in the mood than those who did not receive such a treatment.
Folic acid is also linked to the production of ‘feel good chemicals’ in the brain. Lack of folic acid reduces the production of such brain chemicals, which can have a negative impact on your mood and social behavior.

Increases the Risk of Alzheimer’s Disease

Insufficiency of folic acid increases the accumulation of beta-amyloid peptides in the brain. These peptides form plaques in the brain, which destroy the healthy brain cells and lead to the loss of memory thus, causing Alzheimer’s disease.

Eating a diet rich in folic acid slows down cognitive decline and improves health of the brain and nerve cells. Moreover, folic acid interferes with the formation of amyloid plaques in the brain and improves cognitive function.

Poor Heart Health

High level of homocysteine causes hardening of the arteries and the formation of blood clots. This increases the overall risk of heart diseases and stroke.
Studies have found that folic acid is effective in lowering homocysteine level in the blood and thus, it protects against heart diseases.
In the absence of sufficient folic acid, the level of homocysteine in the blood goes up and causes damage to the overall heart health. Hence, getting adequate folic acid is beneficial for the heart

Developmental Problems During Pregnancy

Poor maternal folate status is associated with an increased risk of neural tube defects, birth defects of the spine and the brain. Women who get sufficient folic acid before and during early pregnancy decrease the risk of neural tube defects in their baby.
Folic acid plays an important role in the development of DNA and in the formation and growth of tissues and cells. When folic acid levels are low, adequate growth and fetal development are affected. Therefore, consuming folic acid rich foods is important for women before and during pregnancy.

Poor Immune System

Severe deficiency of folic acid could hamper the immune system. This vitamin is required to make and repair DNA as well as it is needed for the growth and development of the cells. A drop in the level of folic acid increases the susceptibility of DNA to damage. Such a deficiency reduces the production of immune cells and lowers resistance to infections.

Health Benefits of Vitamin A

Vitamin A is a fat-soluble vitamin that is critical for maintaining overall good health. It is present in two forms in nature- Retinol and Beta-carotene.

Retinol is the active form of Vitamin A which can be used directly by the body. Beta-carotene is obtained from colorful fruits and vegetables and is converted to retinol in the body for further use.
Vitamin A is essential for eyes, skin, bones and gastrointestinal health.

Health Benefits of Vitamin A

Here are some important roles of Vitamin A:

Important for Vision

Vitamin A is an amazing fat-soluble vitamin which is essential for eyes and vision. Getting enough Vitamin A reduces the risk of developing age-related macular degeneration, cataract, dry eyes and night blindness.
It soothes inflammation of the eyes and keeps eye infections at bay. Beta-carotene possesses antioxidant functions and anti-inflammatory properties that ameliorate the risk of eye diseases.
Moreover, Vitamin A is required to nourish cornea and to protect it against damage. Your eyes need Vitamin A to produce moisture and to keep them lubricated.
It further improves night vision and helps your eyes adjust to light changes.

Fights Skin-Aging

Foods rich in Vitamin A are packed with age-fighting power that enhance skin health and delays the onset of premature skin aging. It improves wrinkles and reduces brown spots associated with aging and enhances the formation of skin-building compounds.

Vitamin A decreases degradation of collagen, a skin protein that holds the skin together and makes the skin look young. Besides this, Vitamin A retains water, keeps the skin moisturized and is effective for the treatment of dry and dull skin which is otherwise common during aging.
This skin-friendly vitamin further helps in the regeneration of cells and repairs old and damaged skin cells. Thus, Vitamin A improves overall appearance of the skin.

Boosts Immune Function

The onset of infectious disease is high in populations where the intake of Vitamin A rich foods is low. Insufficiency of Vitamin A impairs immunity and thus, the chances of acquiring infections increases.
In the absence of this vitamin, the function of immune cells is diminished, and the normal regeneration of protective barrier is impeded. Therefore, such a Vitamin A deficient individual becomes more prone to infections because of poor immunity.

Vitamin A helps in the destruction of bacteria and foreign materials that cause damage to the body. It enhances the action of natural killer cells, a type of white blood cell that fights infections and prevents its spread.

Helps in Cancer Therapy

Vitamin A inhibits the growth and development of certain types of cancer tumors, which include lung, liver, oral, skin, breast and bladder cancer. It slows down the progression of the disease, prevents its spread and relapse.
Vitamin A activates immune cells that fight against cancer and thus, it controls the population of cancer cells. Oxidative stress plays a causative role in the onset and progression of cancer. As Vitamin A is a strong antioxidant, it lowers free radical load and fights oxidative stress. Hence, it prevents further damage caused to the healthy cells.

Helps Clear Acne

Studies have revealed that low level of Vitamin A in the body plays a crucial role in the development and aggravation of acne. Getting enough Vitamin A from yellow-orange fruits and vegetables help in the regeneration of damaged skin cells and prevent dead skin cells from shedding off.
Vitamin A further lowers inflammation and prevents clogging of skin pores with oil. It also decreases redness, pain, lesions and blemishes associated with acne. Vitamin A serves as a barrier and protects the skin from external damage. Hence, it clears acne and promotes smooth skin appearance.

Improves Fertility

Vitamin A intake boosts good reproductive health. It supports embryonic development as well as male and female reproduction.

Vitamin A helps in the maturation of follicles that in turn, promote development of the egg. Whereas if the egg is under-developed it will not be fertilized.
Vitamin A further improves sperm health and secretion of male sex hormone ‘testosterone’ and prevents infertility in males. An interesting research found that restoration of Vitamin A levels solved secondary infertility quickly.

Treats Diarrhea

Scientific studies have observed that treatment with Vitamin A reduces watery diarrhea and death due to diarrhea in children. It decreases the duration as well as severity of diarrhea.
Insufficiency of Vitamin A can prolong the duration of diarrhea. Infectious organisms responsible for causing diarrhea can damage the intestinal mucosa. Vitamin A helps in repairing such as damage and reduces mortality in children.
Other Health Benefits of Vitamin A
It has been found that Vitamin A is effective in the treatment of respiratory infections and measles in children. It promotes muscle growth and tissue repair. Vitamin A prevents the formation of kidney stones and boosts overall bone health.

Word of Caution

Getting Vitamin A from natural food sources is beneficial for overall health, but taking it in excess amounts in the form of supplements and injections can have certain negative effects on the body such as nausea, bone pain, dizziness, poor appetite, dry and rough skin.

Health Benefits of Vitamin C (Ascorbic Acid)

Vitamin C or ascorbic acid is a water-soluble vitamin and a powerful antioxidant in nature. It is required by the body for the following reasons:

• To keep your bones strong
• Protect your heart
• Lower high cholesterol levels
• Enhance immunity
• Fight oxidative stress
• Relieve aches and pain
• Improve your skin health

The human body cannot produce vitamin C. Therefore, it is important to get your daily dose of this vitamin from fruits and vegetables and supplements.

Health Benefits of Vitamin C

Below mentioned are the important roles of vitamin C in the body:

Lowers Hypertension

Studies have reported that getting enough vitamin C reduces high blood pressure. It boosts the production of nitric oxide, which is a potent vasodilator. It helps in dilating blood vessels and arteries and ensures smooth blood flow throughout the body.

Vitamin C enhances removal of excess fluid from the body, that is, it acts as a natural diuretic and reduces pressure on the inner walls of the arteries. In order to lower high blood pressure, individuals with hypertension must load up on fresh fruits and vegetables rich in vitamin C.

Treats Cancer

Consumption of foods rich in vitamin C minimizes the risk of various types of cancer. High doses of vitamin C improves symptoms, prolongs life of cancer patients and makes cancer therapy more effective.
The load of free radicals is high during cancer. As vitamin C is a natural antioxidant, it helps in the removal of free radicals and prevents further worsening of the condition. Vitamin C causes cancer cells to commit suicide and thus it reduces their population.
This water-soluble vitamin further helps in the management and treatment of cancer by suppressing the growth of tumors and preventing the spread of cancer cells.

Pushes Back Skin Aging

Eating vitamin C-rich foods is a natural rejuvenation therapy. Skin aging is induced by oxidative stress. Vitamin C is a potent antioxidant that neutralizes reactive oxygen species formed due to exposure to ultraviolet rays. It protects the skin proteins against damage and gives you a more youthful appearance.

Furthermore, vitamin C boosts collagen production, a skin protein responsible for skin firmness, strength, smoothness and elasticity.
In addition to protecting the skin against damage, vitamin C brightens the skin tone, helps in lightening pigmentation caused due to acne and evens the skin tone.
Moreover, vitamin C fights signs of aging skin which includes wrinkles, dark spots, dull skin, open pores and fine lines.

Relieves Muscle Soreness

Eating foods rich in vitamin C or taking supplements is a great solution for people with muscle pain and sore muscles. This is often experienced post exercise and is quite common in athletes.

High level of certain enzymes indicates muscle injury and stress. Vitamin C reduces the concentration of such enzymes and relieves overall muscle damage.
Free radical generation increases during strenuous exercise. They harm the muscles and cause muscle aches. Vitamin C interacts with these free radicals and terminates their harmful reactions.
Hence, vitamin C intake is important for athletes and sportsperson because it combats exercise-induced side-effects.

Improves Heart Health

Vitamin C plays a huge role in improving heart health and in keeping heart attacks at bay. It minimizes the risk of heart diseases by improving health of the blood vessels and arteries.
Vitamin C reduces clot formation and ensures smooth blood flow throughout the body. It decreases stiffness of the arteries, lowers hypertension and improves altered lipid profile, the major risk factors that play a vital role in the onset of heart diseases.
Therefore, vitamin C is an essential nutrient for good heart health and eating fruits and vegetables containing vitamin C can reverse or prevent damage to the heart.

Helps Ease Pain

Vitamin C appears to be an effective therapy for acute as well as chronic pain. Muscle pain can be a symptom of severe vitamin C deficiency.
Pain in the neck, spine, lower back and arthritis can be resolved by high intake of vitamin C. This is possible because vitamin C exhibits analgesic properties that helps in relieving pain. It regulates the cells of the skeletal system as well as hormones that play an important role in bone growth.
In addition to this, vitamin C helps in relieving pain associated with Chikungunya virus infection, surgeries, cancer and osteoarthritis.

Lowers Bone Loss

Studies have revealed that vitamin C plays an important role in preventing osteoporosis and bone fractures. It is essential for the normal development of the bones and production of collagen, a protein found in bones.
Vitamin C lowers the rate of fractures and enhances higher bone mass. Moreover, it boosts the formation of osteoblasts, which are the bone-building cells and reduces osteoclasts or bone-breaking cells. Vitamin C slows down bone resorption and prevents release of calcium and other minerals from the bones.

Helps in The Management of Asthma

High intake of vitamin C can benefit people with asthma and improves their lung function. It reduces symptoms of asthma such as wheezing, cough, chest-pain and fatigue.

Antioxidant vitamin C reduces airway inflammation and free radical load. It has been shown to cut oxidative stress and improve respiratory symptoms too.

9 Amazing Health Benefits of Vitamin D

Vitamin D which is popularly known as ‘sunshine vitamin’ is produced in the body when the skin is exposed to the sun. Its role in strengthening the bones is very well-known but besides this it plays various essential roles which include:

• Protecting the skin
• Management of blood glucose level
• Prevention of cancer
• Reduction in the risk of Alzheimer’s disease
• Improving energy levels
• Keeping infections at bay

Health Benefits of Vitamin D

Let’s get down to the details of the health benefits of vitamin D:

Role in Diabetes Mellitus

Literature states that treatment with vitamin D improves insulin sensitivity and glycemic control in individuals with type 1 and type 2 diabetes mellitus.

Low level of vitamin D in the blood is linked to glucose intolerance, insulin resistance and beta-cell dysfunction. Having such a deficiency leads to hyperglycemia and increases the risk of developing diabetic complications in the future.
Studies have further reported that reversal of vitamin D deficiency is associated with improvement in HbA1c. Repletion of vitamin D status in vitamin D deficient individuals improves pre-meal as well as post-meal blood glucose levels in type 2 diabetics.

Management of Osteoporosis

Along with calcium, vitamin D is an important nutrient that plays a crucial role in the optimization of bone health. Vitamin D therapy is effective for the prevention of osteoporosis and thus it reduces the risk of bone fractures.
This sunshine vitamin enhances calcium absorption and strengthens the bones. In case of vitamin D deficiency, calcium absorption is decreased and production of osteoclast, bone-breaking cells increases.
If such a deficiency is not corrected, it may further lead to osteomalacia; softening of the bones and osteoporosis. Getting adequate vitamin D from sunlight and vitamin D-rich food sources can protect the bones against damage.

Cuts Down the Risk of Alzheimer’s Disease

Insufficiency of vitamin D in older adults increases the risk of Alzheimer’s disease, cognitive impairment and dementia.
Amyloid plaques (protein fragments) get accumulated between the nerve cells in the brain and damage the brain cells. Vitamin D helps in the clearance of amyloid plaques and protects the brain cells against death.
In the absence of vitamin D, brain cells become more prone to destruction, thus, getting your daily dose of vitamin D can protect against loss of memory and other neurodegenerative disorders.

Fights Depression

Studies have revealed that vitamin D helps in the treatment and prevention of various health conditions and depression is one of them.

A study found that treatment with vitamin D significantly reduces depressive symptoms which include anxiety, poor appetite, loss of sleep, mood swings and loss of interest in activities.
Vitamin D further inhibits the action of certain compounds that play a causative role in the onset of depression. On the other hand, it also enhances the release of happy hormones that uplift the mood and give a feeling of well-being.
As vitamin D plays an important role in brain development and function, it is essential to get your regular dose of vitamin D via sunlight and its rich food sources.

Improves Fatigue

It has been observed that individuals who get tired easily or those who have low levels of energy are usually vitamin D deficient. Studies have reported that normalization of vitamin D is associated with improvements in fatigue symptoms.
Furthermore, vitamin D influences the immune system by stimulating the production of immune cells that protect the body against infections and illnesses. They keep the body strong and fit and enhance the energy levels.
Moreover, vitamin D counteracts muscle fatigue by improving calcium absorption, bone density and overall skeletal health. Hence, natural vitamin D therapy can make you feel fresh and energized and reduce the severity of fatigue symptoms.

Aids Weight Loss

Obesity is a risk factor for various diseases and disorders. It is found that obese individuals are often vitamin D deficient. Taking vitamin D supplements along with calorie-restricted diet promotes weight loss in obese individuals.
Vitamin D has beneficial effects on body composition and it helps in decreasing body fat and waist circumference. It plays an important role breakdown of fat for the purpose of energy. In the absence of this vitamin, fat gets accumulated in the body and this leads to obesity and weight gain. Hence, taking a walk in the sunlight can help you lose weight.

Management of Cancer

A vast array of literature has found a positive relationship between adequate vitamin D status and reduced risk of cancer. Insufficiency of this fat-soluble vitamin increases the risk of several cancers, which include colon, breast, prostate and ovarian cancer.
Vitamin D prevents or slows down cancer by lowering cancer cell growth and stimulating death of cancer cells. It further inhibits multiplication and spread of cancer cells to other parts of the body.
Vitamin D cuts down blood supply to the tumor. Without the supply of blood and nutrients, tumor cannot grow in size. Such anti-cancer activities of vitamin D makes it beneficial in the treatment and management of cancer.

Boosts Immune System

Vitamin D plays a crucial role in keeping infections at bay. It boosts the immune system and defends the body from harmful organisms.

The deficiency of vitamin D increases the susceptibility to infections. It stimulates the action of immune cells that fight against foreign organisms and prevent their entry into the body.
Vitamin D plays a protective role against various infections such as tuberculosis, upper respiratory tract infections, bacterial vaginosis and HIV. It further suppresses the production of inflammatory compounds and stimulates the formation of anti-inflammatory compounds that in turn protect the body against damage.

Fights Skin Aging

Vitamin D slows down skin aging by repairing the damaged skin cells. It scavenges free radicals that are an important cause of premature aging. It increases the production of skin proteins that make the skin look young, soft and lustrous. Hence, vitamin D therapy can exert a rejuvenating effect on the skin.

One Meal A Day Diet (OMAD Diet)

Scientific Review – Benefits & Disadvantages

One meal a day diet’, the name itself explains what this diet is all about. In this diet, individuals who want to lose weight, eat only one meal a day. The concept of OMAD diet is to cut down the calories, but keep the same nutritional content, which is required by the body. Such an intermittent fasting diet has recently gained a lot of popularity and people usually follow this diet 2 times a week, whereas some people even practice it for 2 weeks a month

How does it Work

• The theory behind OMAD diet is that, a person can consume only one meal during the entire day
• During this diet, a person can get his calories, energy and nutrients from one meal rather than the traditional diet, where 3 big meals and 2 to 3 small meals are consumed
• When you eat every 2 to 3 hours, you supply calories to your body, which are used as a source of fuel. But during intermittent fasting, the continuous supply of calories is stopped, and your body uses other reserve, such as fat for energy. This results in fat burning and weight loss
• Moreover, in this type of intermittent fasting, out of 24 hours you fast for 23 hours and eat your meal within 1 hour
• There are no eating restrictions and there is no focus on calorie counting and the presence of macro and micronutrients from the food you eat. However, it is better to avoid eating outside foods and processed foods
• In some cases, dieters can even consume calorie-free or low-calorie beverages throughout the day, such as water, black coffee, black tea or green tea

Benefits of OMAD Diet

The possible health benefits of OMAD Diet or One Meal A Day Diet are below:

Aids Weight Loss

Intermittent fasting helps in weight loss because the body depends on fat for its proper functioning. Hence it helps in weight loss. Such a fasting plus caloric restriction helps in fat loss and a drop in visceral fat mass too, fat around the waist circumference.

Enhances Longevity

Research-based studies have found that caloric restriction, which means reduction of caloric intake, while maintaining adequate nutrient intake, as seen in OMAD diet, reduces the morbidity of a host of diseases, including heart diseases, kidney diseases, respiratory and neurodegenerative diseases. It was further found that, such a diet has been shown to increase longevity.

Pre-Diabetes

It was observed that calorie restriction was beneficial for individuals with borderline diabetes mellitus and insulin resistance. Intermittent fasting with caloric restriction can enhance resistance to the disease. Besides this, it is very well known that weight loss improves insulin sensitivity, reduces insulin resistance and prevents a pre-diabetic from entering into the diabetic phase.

Improves Memory

Restricting calories by 20 to 25% has been shown to improve memory and cognitive functions. It preserves learning and memory function and reduces oxidative stress. Thus, such a diet can protect the brain cells against damage and destruction and keeps neurodegenerative diseases at bay.

Supports Heart Health

Evidence suggests that reduction in weight decreases the incidence and progression of heart diseases. As intermittent fasting with caloric restriction helps in weight loss, it has a positive impact on heart health too. An interesting study found that fasting 1 day per week with a caloric restriction of 20% results in weight reduction and positive changes in coronary heart disease risk parameters.

Improves Lipid Profile

Having an altered lipid profile increases the risk of having heart diseases. Intermittent fasting combined with caloric restriction helps in reducing total and LDL cholesterol. The proportion of small atherogenic LDL particles also decreases. This further helps in protecting against heart diseases.

Disadvantages of OMAD Diet

Like every coin has two sides, OMAD diet (One Meal A Day Diet) too has some disadvantages and side effects. Let’s have a look at them:

Wrong Food Choices

As there are no restrictions and people following this diet can eat as per their choice, many of them end up making the wrong choices. If after 23 hours of intermittent fasting, one eats high caloric processed foods, he/ she may lose out the legitimate benefits of fasting done right.

Eating Too Much

Binge eating is another common problem of such a diet. After 23 hours of fast, a person may end up eating heaps of high calorie and high fat foods. Thus, if a person fasts for 2 days in a week, he/ she may consume more calorie dense, unhealthy foods than the remaining 5 days.

Long-Term Obesity

During intermittent fasting if a person ends up eating more than the prescribed energy goals, then it may lead to weight gain rather than weight loss. It may also give rise to other health conditions that are associated with weight gain and obesity.

Digestive Pressure

Though eating one meal a day without any restrictions may feel like a feast, it increases pressure on your digestive system to digest huge amount of food altogether. When you eat frequent meals throughout the day, your stomach does not need to work so hard, but in case of OMAD diet, there is an extra pressure on your stomach to digest huge amount of food. This may also result in acidity or heartburn.

Note

OMAD diet may have some short-term health benefits, but in long-term this kind of diet may cause weight gain and health disorders. Besides physical side-effects, OMAD diet may affect your mental health too, like decreased concentration and ability to focus. However, every individual is different and such a diet will have different effects on everyone.

Risks and Dangers of OMAD Diet

• You may feel tired and lazy
• Headache and dizziness are common
• You may not be able to concentrate properly
• You may feel hungry and restless
• Irritability and mood swings
• Some individuals may even experience low blood glucose levels

What to Eat & What Not to Eat

Intermittent fasting is the first important part of OMAD diet, but what goes into your stomach in one hour when you eat your meal is more important and the results depend on what you eat and what you avoid.

• Vegetables- Consume 4 to 5 servings of fresh vegetables. Do not opt for canned vegetables
• Fruits- Consume fresh, seasonal, whole fruits. Choose whole fruits over fruit juices. Do not eat canned fruits
• Whole grains- Whole grains are a good source of dietary fiber. They provide satiety and make you feel full for a longer period of time. Do not eat refined flour and its products like, bread, pasta and noodles. These products hardly contain dietary fiber and nutrients.
• Protein: Proteins are required for the wear and tear of the body. If you are a vegetarian select pulses, lentils, soy and low fat dairy products to get your dose of healthy protein. Non-vegetarians can go for fatty fish, eggs and lean meat such as chicken. Do not opt for red meat, which contains high amount of unhealthy fat and processed foods such as salami and sausages.
• Say No to Processed Foods: If after 23 hours of intermittent fasting, some unnatural and processed food goes into your stomach, it is definitely not worth your effort. Choose foods that are natural, wholesome and full of nutrients.

Final Verdict

• Talk to a Certified Registered Dietician about a healthy and well-balanced diet plan for weight loss and overall better health
• Exercise 5 times a week and make sure you eat a healthy, nourishing and a well-balanced diet
• Choose healthy eating options over processed and unnatural foods
• Restrictive diets are not fit for everyone. Understand your body and its needs and do not push your body towards something, which it cannot manage
• Choose the right eating plan and pair it with exercise and healthy food choices

Beat the Summer Heat

 How to Prevent Dehydration in Summer

People from different cities of India are battling heat wave. News channels and newspapers have reported that this heat wave is expected to continue this week too. For people who are unaware about what is a heat wave, it is an abnormally high temperature accompanied by high humidity.

A heat wave has various negative effects on human health, like:

• Dehydration
• Headache
• Dizziness
• Heat exhaustion
• Heat stroke
• Dry mouth
• Heat cramps
• Confusion
• Fatigue
• Difficulty in concentration
• Death

Children and elders are at a higher risk of dehydration due to the heat wave. (1)

During such a risky situation, keep yourself hydrated. Not sure if you are hydrated, check these signs and symptoms of dehydration:

• Decreased urine output
• Dark colored urine
• Dizziness
• Increased thirst
• Lightheadedness

If you observed any of these signs, it is clear that the heat wave has affected you and you are dehydrated.

How to Fight Dehydration & Heat Wave

Here Are Some Amazingly Easy Tips to Fight Dehydration and Heat Wave:

Drink Plenty of Water

Drinking plenty of water is a golden rule to fight dehydration. It is the most inexpensive way to protect your body from this summer heat. Water is required by each cell of your body to function and perform effectively. It helps in controlling the body temperature and it regulates your inner cooling system.

If you are bored of drinking plain water, here are some interesting options:

1. Thin buttermilk
2. Coconut water
3. Lemon water with honey
4. Low fat plain milk
5. Infused water
6. Kanji Water

Limit your intake of tea and coffee

Limit your intake of tea and coffee. Caffeine present in it may act as a diuretic and elicit extra water secretion. Besides this, energy drinks too contain high amount of caffeine, stay away from it.

Aerated drinks and sugar-laden beverages are not healthy options to stay hydrated. Stay away from them and replace them with home-made herbal tea.

Carry water with you and drink it at regular intervals whenever you exercise.

Consume fruits and vegetables with high water content

Eat your water by consuming fruits and vegetables with high water content like, cucumber, lettuce, celery, tomatoes, oranges, sweet lime (Mosambi), grapes, watermelon. Eat these juicy fruits and vegetables and take advantages of all the summer fruits, which are naturally high in water.

Avoid alcohol

Avoid excess amount of alcohol. Alcohol causes the body to lose more fluid, which may further lead to headache, dry mouth and excessive thirst

Fresh Cold Soup

Beat the summer heat with a bowl of fresh cold soup, for example:

• Cucumber soup
• Arugula and avocado soup
• Carrot and tomato soup

Astaxanthin Dosage, Sources and Bioavailability

Astaxanthin is a carotenoid with antioxidant and anti-inflammatory properties and is widely distributed in marine seafood. In 1999, the Food and Drug Administration declared it to be safe for consumption and it has become available since then, in the form of supplements.

Today, the use of astaxanthin supplements has increased tremendously in the pharmaceutical and nutraceutical industry.

Below mentioned are some facts about the dosage and bioavailability of astaxanthin:

• Astaxanthin does not have pro-vitamin A activity, in other words, it does not get converted to vitamin A in the body.
• It cannot be synthesized by the humans; hence, it is important to get your dose of astaxanthin from diet and supplements.
• Its bioavailability increases in the presence of fat or when it is taken with a meal. Dietary oils enhance the absorption of this carotenoid, while a low-fat diet reduces its absorption.
• The natural sources of astaxanthin include- salmon, trout, yeast, algae, krill, crayfish and shrimps.
• The commercial astaxanthin is extracted through chemical synthesis from Haematoccous pluvialis.
• Studies have reported that astaxanthin supplement of 3.6 milligrams/ day is beneficial for human health. To achieve this dosage of astaxanthin naturally from diet, one needs to consume 165 grams of wild salmon per day.
• Research based studies recommend that astaxanthin should be administered with omega-3 rich seed oils, such as fish, chia seeds, flaxseeds, almonds and walnuts
• Recommended dose for astaxanthin is 2 to 4 milligrams/day in adults.
• Studies have reported no adverse effects on human health, when 6 milligrams of astaxanthin was administered per day.
• Astaxanthin-based products are available in the market in the form of Capsule, Tablet, Cream, Powder, Biomass, Energy drinks, Oil, Extract, or Soft gel.
• It is also available in combination with other multivitamins, carotenoids and herbal extracts.
• The bioavailability of astaxanthin is higher from its supplements as compared to foods containing it.

Astaxanthin Side Effects

Astaxanthin is the most powerful antioxidant present in the nature. It is responsible for the beautiful red color of the marine creatures. Besides this, astaxanthin is beneficial for the human health and it helps in the treatment and management of various medical conditions.

Side Effects of Astaxanthin

Studies have not yet found any adverse effects associated with astaxanthin intake, however people taking medications or having certain clinical disorders must be careful. Let's investigate the details as to who needs to be careful about astaxanthin intake:

Pregnant Women and Breastfeeding Mothers

Pregnancy and lactation are sensitive stages, where a woman needs to be extremely careful about her diet and nutrition. There are no studies available that mention about the use and safety of astaxanthin during pregnancy and lactation. Hence, it is better to avoid its intake during these phases and stay on the safer side. If one still wants to use it, ask your doctor or healthcare professional before starting it.

Hypotension

Astaxanthin is an excellent blood pressure lowering agent, however this makes it beneficial only for individuals who have hypertension. People who already have low blood pressure should avoid taking astaxanthin, because this may further lead to drop in the blood pressure levels. If you are hypotensive, always seek your doctor's advice before starting any new supplement. One should remember that, low blood pressure is as risky and dangerous as high blood pressure. (1)

Allergic Reactions

Hypersensitivity to astaxanthin or astaxanthin rich Haematococcus Pluvialis algae may cause adverse reactions. Such individuals should strictly avoid intake of foods containing astaxanthin and astaxanthin supplements. Allergy can affect the gut, skin and the respiratory system. In severe cases it may lead to anaphylactic shock, a life-threatening medical emergency, where the patient should be immediately rushed to the hospital.

Hypoglycemia

There are greater chances that diabetic individuals who are on oral hypoglycemic drugs as well as astaxanthin may slip into hypoglycemia. Ask your doctor or diabetologist before starting with astaxanthin supplements because he will then adjust the dosage of your other drugs used to control blood glucose levels accordingly. Do not start with the supplements without asking your doctor.

Bleeding Disorders

Astaxanthin reduces blood coagulation, which may be beneficial for individuals who are at a greater risk of heart diseases, but it may be dangerous for individuals with bleeding disorders or wounds. It may delay wound healing and increase bleeding risks.

Note

Astaxanthin is beneficial when taken after consulting the doctor. Eating foods containing astaxanthin is safe, however when it comes to supplements, one must seek medical advice from his/ her healthcare professional.

Lemonade Diet Review, Recipe, Benefits & Side Effects

The lemonade diet, also known as the Master Cleanse is a diet designed to achieve quick weight loss results. Though this diet is nowhere near the principles of healthy eating, many people are following the lemonade diet. This diet was designed by Stanley Burroughs in the year 1941. It was created to treat ulcers, but it gained popularity for its role in weight loss around 1976, when his book ‘The Master Cleanser’ gave precious information about the diet. Two important aims of lemonade diet are:

• To promote quick weight loss
• To flush out the deadly toxins and impurities out of the body

Master Cleanse Diet Recipe

Followers of this diet give up on solid foods and are only allowed to consume salt-water, herbal laxative tea and lemonade made from lemon juice, cayenne pepper and maple syrup. The lemonade is the special and important component of this diet, which can be consumed whenever the dieter feels hungry. An herbal laxative tea can be consumed at night to induce bowel movements.

How to make Lemonade Drink

All you need for 1 serving is:

• Lemon juice- 2 to 3 tablespoons
• Organic grade B maple syrup- 1 to 2 tablespoons
• Cayenne pepper- 1/10th teaspoon
• Filtered water- 250 to 300 ml

As per the creator of this diet, the lemonade drink contains all the essential nutrients that are required by the body. 6 to 12 glasses of lemonade drink can be consumed in a day.

Salt Water Flush

The salt-water flush helps to cleanse the gut and promotes elimination of harmful toxins and parasites. This should be consumed in the morning. Add 1 to 2 teaspoons un-iodized sea salt to 1 liter lukewarm water. Shake well before drinking it.

Herbal Laxative Tea

Herbal laxative tea should be consumed at night to induce bowel movements. Its main purpose is to cleanse the digestive tract.

Master Cleanse Results

It has been claimed that, following this diet for 10 days will help in weight loss, boost energy levels, detox your gut and make you feel happy and healthy. However, there are no long-term scientific studies to prove these claims.

How to Start the Master Cleanse Diet

There are three important phases of this diet:

The first phase or the ease-in section is the one, where the dieter needs to start with natural foods such as vegetables and whole grains followed by soup broths and vegetable juices on day 2 followed by orange juice on day 3. Many people think that the ease-in section is not required, but it prepares the body for the rest of the diet.
Phase 2 is the lemonade diet phase, where the dieter has to drink special lemonade drink 6 to 12 times a day combined with a salt-water flush in the morning and a natural herbal laxative tea at night.
Coming off the diet or the ease-out phase is just the reverse of the ease-in phase. During this phase, the dieter should drink orange juice on day 1 followed by vegetable and fruit juices and soup broths on day 2 followed by organic living foods such as vegetables and whole grains on day 3.
One just cannot start with the lemonade or Master Cleanse directly. He or she needs to practice ease-in and ease-out phase in order to make the body and gut comfortable.

Is Lemonade Diet Really Effective?

Lemonade diet results in weight loss and detoxification.

Weight Loss

When a person is on a lemonade diet, the number of calories entering his/ her system is low, around 600-800 calories, whereas the calorie intake prescribed for a healthy adult male and female is 2320 kcals and 1900 kcals respectively, as per the revised Recommended Dietary Allowance for Indians.
Now because the caloric intake of the person is so low, weight loss is bound to happen. During this phase, the body uses fat cells as a source of energy and to perform necessary functions.

Detoxification

The main component of lemonade diet is lemon juice. Lemon juice is an excellent source of vitamin C, a natural antioxidant. This antioxidant fights oxidative stress by scavenging the harmful reactive oxygen species. It protects the cells of the body against destruction and death.
Cayenne pepper, a component of the special lemonade drink is a powerful anti-microbial agent. It helps in the removal of microbes that may otherwise cause infections and damage to the body.
Maple syrup too, is a powerful antioxidant and anti-inflammatory agent that protects the body against attack by toxins.

Water, which is used to prepare this special drink helps in flushing out the toxins, keeps the gut clean and keeps your body hydrated.
As the lemonade drink is a combination of all the above-mentioned ingredients, it helps in detoxification.

Other Benefits

It is very well-known that obesity is the root cause of various diseases and disorders. Because lemonade diet helps in weight loss, it automatically reduces the risk of diseases that are associated with obesity.

Side Effects of Master Cleanse (Lemonade) Diet

Some of the common side-effects of lemonade diet are:

• Dizziness
• Headache
• Irritability
• Weakness or fatigue
• Nausea
• Vomiting
• Irregular bowel movements
• Body ache
• Poor concentration level

Nutrient Deficiencies

Because this diet involves elimination of certain food groups, it is difficult to meet the vitamin and mineral requirements. Following this diet repeatedly may increase your risk of nutrient deficiencies and can lead to medical issues.

Muscle Loss

Low calorie and low protein intake forces the body to break down protein rich tissues, like muscles. Protein is required by each cell of the body to carry out important functions. When your diet is low in protein, the body depends on muscle proteins. This causes muscle loss, muscle weakness, and you may tend to get tired easily. This further leads to poor quality of life. As lemonade diet does not provide essential amino acids to the body, muscle loss may tend to happen.

Poor Immunity

Low intake of calories, proteins, essential vitamins and minerals may hamper your immune system and put you at an increased risk of acquiring infections. Lack of protein, vitamins, minerals and phytochemicals, health-promoting plant chemicals in lemonade diet can reduce the ability of the body to fight against infections.

Weight Re-Gain

Poor compliance is a common problem with this diet. Lemonade diet cannot be followed all throughout the life, hence, once when you get back to your normal eating pattern, you may gain back double the amount of weight. Therefore, it is advised to follow a diet, which is doable, and it should give long-term results.

Blood Glucose Instability

In simple terms, lemonade water is nothing but lemon and sugared water. Drinking such a water without eating any solid food may cause spikes and drop in the blood glucose level. This further causes dizziness, light-headedness, hunger pangs and irritability.

Final Verdict

Lemonade diet is a FAD or a crash diet, which is not sustainable. This diet is deficient in vitamins, minerals, protein, essential fatty acids and calories, which is required for the body’s normal functioning. It reduces your body’s resistance against infections and leads to muscle loss too.
There are no long-term scientific studies to prove the beneficial effect of such a diet on human health. Hence, it is better to avoid such FAD diets and follow a well-balanced and a nourishing diet plan.
Talk to a certified Registered Dietician if you need a diet plan for weight loss or any other health issue. There are many other healthier and effective ways to lose weight and to improve your overall health.