Nutrition experts state that we only need what's typically found in a routine diet. Industry representatives argue that we need supplements as foods don't contain enough. Yet, studies show that vitamin supplements increase the risk of cancer and heart diseases and shorten lives.

Vitamins cause damage

Linus Pauling is hailed as one of the greatest scientists ever. When Pauling was 65 years old, he mentioned at a talk how much pleasure he took in reading about scientific discoveries and hoped he could live another 25 years. A biochemist, Irwin Stone, who had been at the talk, wrote to Pauling that if he took 3,000 milligrams of vitamins C, he would probably live more than another 25 years. Pauling followed Stone's advice and began to feel livelier and healthier. In 1970, Pauling published Vitamin C and the Common Cold, urging people to take 3,000 milligrams of Vit C daily.

The man who won two Nobel Prizes but was spectacularly wrong

In 1942, a study concluded that there is no indication that vitamin C alone, an antihistamine alone, or vitamin C plus an antihistamine have any important effect on the duration or severity of infections of the upper respiratory tract. Other studies followed and also concluded that vitamin C didn't prevent colds. At least 15 studies have now shown that vitamin C doesn't treat the common cold. Other studies showed that the use of high-dose vitamin C doesn't treat cancer.

Studies on Vitamin C

<ul><li>In 1994, researchers found that subjects that took vitamin E and beta-carotene were more likely to die from lung cancer or heart disease.</li><li>A 1996 study found that vitamin A and beta-carotene increased the risk of dying from cancer and heart disease.</li><li>A 2004 study found that vitamin A, C, E, and beta-carotene seemed to increase overall mortality.</li><li>Several other studies came to the same conclusion.</li></ul>

Studies on Vitamin E and beta-carotene

The most likely explanation of why studies show that supplemental antioxidants are harmful is that free radicals aren't as bad as people believe. While free radicals can damage DNA and disrupt cell membranes, it's not always bad. Free radicals kill bacteria and new cancer cells. Large doses of antioxidants interfere with the balance between free radical production and destruction, causing the immune system to be less able to kill harmful invaders. This is known as "the antioxidant paradox."

Why studies show supplemental antioxidants are harmful

Nutrition experts contend that all we need is what’s typically found in a routine diet. Industry representatives, backed by a fascinating history, argue that foods don’t contain enough, and we need supplements. Fortunately, many excellent studies have now resolved the issue.

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Food

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Health

The Vitamin Myth: Why We Think We Need Supplements

While topical serums and creams may slow the appearance of aging in areas where they are applied, they cannot fight the aging happening within your body, and some anti-aging ingredients cannot be absorbed through the skin, making topical application pointless. Vitamins, meanwhile, work from the inside out, resulting in both inner and outer health. This does not mean you need to forgo topical solutions — the most powerful anti-aging regimes use both vitamins and topical creams to form a powerful, multi-pronged defense.

Vitamins are sometimes overlooked in the fight against aging.

Some vitamins are far more powerful at combatting the effects of age than others. The article ranks the most effective vitamins when it comes to giving yourself a youthful glow, wrinkle-free skin, and a renewed sense of well-being.

Ranks

Collagen is the king of anti-aging, which is why so many youth rejuvenation treatments focus on renewing or revitalizing collagen production in the body — but you can kick start this process without needles, simply by supplementing collagen into your diet.Collagen is a protein that helps in the maintenance of skin, and as we age we produce less of it, leading to wrinkles and sagging. It’s believed that collagen production begins slowing as early as our early twenties.

1. Collagen

However, when our bodies start to slow the production of collagen, we can make sure our levels remain high by supplementing it. Collagen supplements have been shown to improve skin elasticity and reduce wrinkles.A 12-week study of 72 women showed that regularly taking a supplement that contained 2.5 grams of collagen (along with several other ingredients) significantly improved the appearance of skin elasticity and softness.[4]If you choose one anti-aging supplement, choose collagen. But why would you choose just one when many others do almost as good a job?

Vitamin A is also known as retinol, which forms the key ingredient in many anti-aging supplements and serums. Vitamin A is not naturally produced by our bodies, which means it needs to be consumed either by eating foods rich in it or by taking it as a supplement. And there’s plenty of reason to do that, because vitamin A is the gold standard when it comes to anti-aging.

2. Vitamin A

Tretinoin, which is derived from vitamin A, has been proven to boost collagen production and reduce wrinkles. It does this by interfering with the enzymes that break down collagen in the skin’s dermal layer, promoting the creation of new collagen instead.Your insides age, too — but you can slow the process with the help of vitamin A.

Vitamin D is known as the sunshine vitamin, as one of the ways we synthesize it is from exposure to sunshine. But vitamin D is also a powerful anti-aging vitamin, extended with longevity and a possible reduction in diseases and illnesses related to aging.Research has also shown that vitamin D is effective in preventing premature aging by protecting the skin from ultraviolet light, one of the most common causes of wrinkles and lines.

3. Vitamin D

As we age, our body needs more vitamin E to remain healthy— unsurprising, as vitamin E plays an essential role in regulating our immune system.As one of the skin’s first layers of defense, vitamin E occurs naturally in our body but is quickly depleted by sun rays. This is not good, as vitamin E is a powerful antioxidant that neutralizes free radicals, unstable atoms that damage cells and have been linked to aging.

4. Vitamin E

Vitamin E can also boost collagen production, speeding up cell regeneration and creating new skin growth. Studies have shown that ingesting vitamin E orally as a supplement dramatically increases protection against the breakdown of collagen.Vitamin E is good for your body as well as your skin. It’s been shown to reduce the risk of heart disease and potentially protect against cognitive decline.

Resveratrol is responsible for giving grapes and raspberries their distinctive red color, and it also combats wrinkles and fine lines. While you can certainly get plenty of resveratrol by making berries a staple of your diet, you can much more easily add it to your diet as a supplement.There’s no need to stop enjoying the sunshine. Resveratrol has been found to protect skin from premature aging brought on by UV light. It has also been found to increase lifespan. Not bad for such an obscure vitamin.

5. Reservatol

Zinc is an essential trace mineral found in the red blood cells and is involved in many important roles in the human body but our body does not naturally produce zinc. Because of this, we need to obtain zinc through either our diet or supplements. We need zinc for many things, including synthesizing proteins, regulating our immune system, and healing wounds. But zinc is also a powerful ally in the fight against aging. Zinc deficiencies have been found to speed up the aging process, while significantly reducing the risk of age-related illnesses and infections.

6. Zinc

Zinc also plays a key role in protecting against hair loss, a major part of aging for both men and women. As zinc plays an important role in the growth and repair of hair tissue, it’s no surprise that studies have shown that taking zinc supplements can defend against hair loss.[18]With so many benefits, zinc is well worth adding to your supplement routine.

Curcumin’s positive effects on aging have flown under the radar for a long time but new research is bringing this polyphenol into the spotlight. Found in the root of the turmeric plant, curcumin has been found to lead to improvements in both cognition and memory, and is now being investigated as a possible treatment for Alzheimer’s disease.

7. Curcumin

Curcumin has also been found to extend the life of a wide variety of organisms, from fruit flies to worms to yeast, leading researchers to question if it can be used for the same purposes in humans.There are many different causes of aging, from oxidative stress to breakdown of cells to loss of telomere length, and curcumin has been found to positively impact a wide variety of them. However, the jury is still out on how much curcumin finds its way back into the bloodstream when ingested.

Selenium is a trace mineral that prevents vitamin E deficiencies. It can be obtained through diet or supplements. New research suggests that selenium can play an important role in fighting aging, particular when it comes to age-related disorders and illnesses such as tumors and cardiovascular diseases.Selenium has also been associated with longer telomeres — caps located on the ends of our chromosomes that decide how quickly our cells age. And older adults with low levels of selenium have been found to have significantly higher rates of death than those with high levels of selenium.

8. Selenium

Vitamins are some of our strongest weapons when it comes to fighting anti-aging, but unfortunately sometimes we can’t get the amount we need through diet alone. However, with a good supplement routine, we can fight the symptoms of aging, whether it’s wrinkles and fine lines, skin sagging, cognitive decline, or poor physical health.Not all vitamins are useful when it comes to combating aging, and some vitamins might not confer the particular anti-aging benefits we are specifically looking for. This is why it’s important to stay educated on the newest research on which vitamins fight what.

Conclusion

8 Anti-Aging Vitamins and Nutrients That Actually Work, Ranked

What do all these holidays have in common? Food, nice food! From meatballs to sandwiches, from fruit punch to smoothies, from cookies to brownies, from watermelons to apples. The list of delicious dishes goes on and on. The <a href="https://megabloginfo.com/pre-workout-smoothies/">fruit also stimulates the secretion </a>of alkaline saliva, which neutralizes the acidic environment created by plaque after <a href="https://megabloginfo.com/healthy-eating-tips/">eating foods </a>rich in carbohydrates. Apples have long been known as nature’s toothbrushes which is another benefit of apples. Although the consumption associated with apples does not actually clean the teeth, biting and chewing them stimulates the gums.

Apple health benefits

<ol><li>Apples boost gum health:</li><li>Apples Can Support a Healthy Immune System</li><li>Apple may improve your heart health</li><li>Metabolic       </li><li>Beat looseness of the bowels and constipation</li><li>Glowing skin </li><li><a href="https://megabloginfo.com/pomegranate-health-benefits/">Antioxidants</a></li><li><a href="https://megabloginfo.com/health/weight-loss/">Weight Loss</a></li><li>Diabetes</li><li>Cancer</li><li>Asthma</li><li>Environment and Apples </li></ol>

 Outstanding benefits of apple 

Apple health benefits are gum health, Immune System heart health Metabolic, bowels Glowing skin Antioxidants Weight Loss Diabetes Cancer

10 Outstanding benefits of apple and nutrients - Health fitness blog info

<ul><li>Oranges get all the glory for packing a vitamin C punch, but a cup-size serving of broccoli provides 18 grams more than you’d get from a whole orange.</li><li>Pilgrims are responsible for apples in America. They planted the first U.S. apple trees in the Massachusetts Bay Colony.</li><li>Most grapes end up as wine. Only 12 per cent of grapes are intended to be eaten fresh.</li><li>Orange peppers are the best choice to protect your eyes. This is because peppers have about ten times the amount of two carotenoids that support eye health.</li></ul>

Fruity facts

<ul><li>McDonald’s isn’t the oldest fast-food chain. The first fast-food burger chain was actually White Castle, which was founded in Kansas in 1921.</li><li>McDonald’s chicken nuggets were originally created in the 1980s with input from chef René Arend, who cooked for Queen Elizabeth II and the king of Belgium, among others.</li></ul>

Fast food 

<ul><li>Around 66 per cent of Americans like their toast lightly toasted.</li><li>Lasagna actually originated in Greece. Lasagna made its way to Italy by way of Roman conquerors.</li><li>Only twenty per cent of Americans take their morning coffee black.</li><li>Milk chocolate reigns supreme but dark chocolate is starting to close the gap because of its health benefits of dark chocolate.</li><li>One of the sweetest American traditions started with sugar cookies, made and sold door to door by Girls Scouts.</li></ul>

Food facts

The spices in chai tea vary, but sweet, spicy cinnamon is a must. Strongly brewed tea provides the basis for this robust drink, containing cream, milk, and spices. Spices are typically a warming mix of cinnamon, ginger, cardamom, cloves, and pepper. Sweetness is essential for bringing out the spices’ full flavours. Bubble tea is around 40 years old. The tea is mixed with milk or fruit and topped with tapioca pearls.

Tea 

Food Facts You'll Want to Know

The average American woman consumes 48 pounds of added sugar every year.Eating too much sugar significantly raises your risk of life-shortening obesity, diabetes, and cardiovascular disease.A study found that people who exceeded the recommended daily limit of 10% of total caloric intake increased their risk of death due to heart disease by 30%.With some smart sugar strategies, you can significantly reduce your sugar cravings and take back your health.

Death By Sugar

<ul><li>We crave sugar for a variety of reasons, from hormones to habits to the psychological impact of simply seeing a decadent donut or a drizzle of caramel</li><li>The preference for sweet-tasting foods is innate.</li><li>That means sugar cravings are drilled into our bodies at an early age.</li><li>Because humans enjoy sweets, it is difficult to cut them out entirely and doing so can sometimes lead to feelings of deprivation.</li></ul>

The Sugar Craving Explained

Cravings are intense, urgent, or abnormal desire or longing.However, just because you're having a craving or want something sweet doesn't mean you have to eat sugar - or even pop a sugar replacement, such as a piece of fruit - on impulse.Buy yourself some time.Drink a glass of water, take five deep breaths, or go for a short walk. If you are truly hungry, it's okay to reach for a snack.

Be Aware Of Your Craving

<ul><li>If you notice a sugar craving at 3 p.m. daily without fail, add a protein-filled snack at this time to power through the day.</li><li>Identify your favourite foods</li><li>Pick two go-to breakfasts, 2-3 lunches, and 2-4 dinners and have those ingredients on hand so you can stay consistent.</li><li>Spice things up with spices that don't contain added sugar, such as cinnamon and red pepper.</li></ul>

Pay Attention to Patterns

While it helps to have enjoyable staples to turn to, getting curious in the kitchen can provide a fun outlet and instill healthy eating habits. Explore recipes, <a href="https://www.goodhousekeeping.com/health/diet-nutrition/g28556528/healthiest-vegetables/">eat some new vegetables</a> and fruits you’ve never tried before or combine different ingredients to create new dishes. By switching up what you’re eating from day to day, you might find a new delicious dish that gets you excited about dinner.

Be Adventurous

<ul><li>While most people will support your get-healthy mission, there will be a few who try to derail your efforts.</li><li>You should definitely tell your friends, family, coworkers and significant other what you're trying to accomplish, and actively ask them for their encouragement and cooperation.</li></ul>

Make People Help You Keep Off Sugar

Craving something sweet? Try:<ul><li>Sliced apples with nut butter</li><li>Fresh berries with a handful of nuts</li><li>Whipped ricotta with roasted cherries</li><li>Baked cinnamon apples</li><li>Herbal tea that has a sweet note such as vanilla</li></ul>Craving something salty? Try:<ul><li>Guacamole and cucumber “chips”</li><li>Veggies or crackers (without added sugars or refined flour) and hummus</li><li>Biltong (an air-dried beef jerky) or turkey or salmon jerky</li><li>A handful of nuts or seeds</li><li>Dishes using eggs!</li></ul>

10 Foods that Help Stop Cravings

Here are 8 ways to stop a craving in its tracks and the snacks will help you satisfy a sugar craving. You'll have a trimmer body and a healthier heart.

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Personal Development

Stop Sugar Cravings Now!

Macronutrients are foods that contain nutrients your diet needs in large amounts. The macros humans need to survive are:<ul><li>Carbohydrates, which provide us with a quick source of energy. They provide 4 calories per gram.</li><li>Proteins are the building blocks for many structures in our bodies, helping us grow, build muscle, repair injuries, and produce hormones and enzymes. They provide 4 calories per gram.</li><li>Fats are essential to help our body absorb fat-soluble vitamins such as A, D, E, and K. They provide 9 calories per gram.</li></ul>

Calories in macronutrients

A macro calculator helps you evaluate the breakdown of a particular food. It is useful if we follow a specific diet based on the macros consumed. For example,<ul><li>Building muscle requires an increase of protein.</li><li>Endurance sports require a higher carb intake to fuel the body for longer periods.</li><li>Fat loss where the reduction in carbs can reduce the likelihood of excess glucose storage.</li></ul>

The macro calculator

<ul><li>Healthy Eater uses your age, gender, height, weight, and activity level to calculate your macronutrient level.</li><li>Muscle for Life uses your weight, body fat percentage and activity level to calculate your lean body mass (LBM), your basal metabolic rate (BMR) and total daily energy expenditure (TDEE)</li><li>Katy Hearn uses your age, gender, height, weight, and activity level. It helps to improve your body composition or increase your lean body mass.</li><li>Freedieting is a good choice if you know how many calories you need.</li><li>IIFYM (If It Fits Your Macros) gives a step-by-step process to calculate your macros.</li></ul>

The best online macro calculators

When you know how to calculate your macros, you may want to track them to keep an eye on your eating patterns. Think of it as a digital food diary that keeps track of your daily intake. <ul><li>MyFitnessPal provides a useful pie chart with a breakdown of your macros.</li><li>Cronometer tracks vitamins, minerals, macros, blood pressure, cholesterol, sleep, mood, pulse, and more.</li><li>MyPlate Calorie Tracker provides a daily snapshot of your macro intake.</li><li>With MyMacros+, simply scan a barcode to log food intake.</li><li>Fitocracy Macros has an online fitness coaching platform and is best for manually tracking macros.</li></ul>

The best macro trackers

You don't need to track your macros unless you are a high-level athlete. Although tracking is helpful for flexible eating plans, it can sometimes lead to an obsession. <ul><li>Daily tracking food can breed an unhealthy habit that removes the pleasure of eating food.</li><li>It can impact our social lives where we avoid eating with friends because we're unsure of what the food contains.</li><li>It can lead to insufficient fuel for your body if you have undercalculated.</li><li>It can lead to orthorexia nervosa, an eating disorder where you are obsessed with eating only foods you think are healthy and clean.</li></ul>

Potential risks of calculators and trackers

From calculating the carbs in a slice of bread, to tracking your protein intake, macro calculators and trackers are there to, well, keep you on track!

What Are Macro Calculators And Trackers?

The Oxford English Dictionary defines the backyard barbecue staple as “a flat, round cake of minced beef, fried or grilled and typically served in a bread roll garnished with various condiments.” One thing that generally doesn’t make the ingredients list? Ham. This begs the question: Why is a hamburger called a hamburger if there isn’t any ham in it?

The Hamburger

There’s no clear reason as to why a hamburger is called a hamburger, but our best guess is right in the name: The origins can be traced back to Hamburg, Germany. As Europeans began to immigrate to the United States en masse in the 18th and 19th centuries, they brought with them their favourite foods, including Hamburg steaks, or fried patties of <a href="https://www.rd.com/list/best-cuts-of-beef/">minced beef</a> and <a href="https://www.rd.com/article/why-onions-make-you-cry/">chopped onions</a> that were bound together with eggs, bread crumbs, and mild spices.

The Hamburg In The Hamburger

Were the inventors actually brothers Frank and Charles Menches, who placed a beef patty between two slices of bread at a county fair in Hamburg, New York, in 1885?  Or was it Oscar Weber Bilby, who first sandwiched a patty in a bun in 1891 in Tulsa, Oklahoma?  Perhaps the idea belongs to all of them. No matter who originally came up with the sandwiched patty, the national love affair with the hamburger thrives to this day, with burgers being about as American as it gets.

The Invention Of The Hamburger

While we can’t say for sure why a hamburger is called a hamburger, beef burgers are still called hamburgers, even though there’s no ham in them. The term “Hamburg” influenced the modern food’s name, perhaps because Hamburg steak so closely resembles the beef patty, so every burger is considered a hamburger, including those with meatless patties.

Hamburger Is A Name For Any Burger

In the 18th century, on the rainy isle known as England, the Earl of Sandwich ordered his cook to serve him meat placed within slices of bread so that he didn’t have to abandon his duties for a meal. And so the sandwich was born.  Why is a burger not a sandwich? There are many subtle differences between the two (like the type of bread used and the way the bread is cut), not the least of which is the filling. A burger will always contain one or more grilled patties of ground food—meat or vegetables or faux meat—and will always be circular.

Comparisons With The Sandwich

The iconic hamburger has a rich international history that's still up for debate.

Why is a hamburger called a hamburger? It's traveled around the world to get to where it is today, with a name to remind us of its origins.

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Science & Nature

Why Is It Called a Hamburger If There’s No Ham?

Do Coke Zero and Diet Coke have the same ingredients and same flavor? You might be surprised by the results of our research. <ul><li>The ingredient lists are similar</li><li>Both consist of carbonated water, caramel color, phosphoric acid, potassium benzoate, aspartame, natural flavors, and caffeine</li><li>Coke Zero has two ingredients Diet Coke lacks: potassium citrate and acesulfame potassium</li><li>Diet Coke has one ingredient not found in Coke Zero: citric acid</li><li>Coca-Cola Zero Sugar looks and tastes more like Coke-Cola Classic</li></ul>

The Two Cokes

<ul>
<li>Diet Coke: Smooth and sweet, enjoyable, bubbly, goes well with a meal, refreshing by itself.</li>
<li>Coke Zero: Smooth, sweeter, and more bubbly.</li>
</ul>

Coke Zero vs. Diet Coke

'80s expert and diet soda fan Gael Fashingbauer Cooper conducted a taste test to compare Coke Zero and Diet Coke. Here's what she discovered.

Coke Zero vs. Diet Coke: What’s the Difference?

The mere thought of barbecue's smokey scents and intoxicating flavors is enough to get most mouths watering. However, there is a lot of chemistry that sets barbecue apart from other cooking methods and results in such a delicious experience.   Cooking is the process of using high temperatures to drive chemical reactions that change food at a molecular level.Barbecue: Open flame cookingOn a barbecue, the hot grill grates heat the food via direct contact through a process known as conductionThe food also warms and cooks by absorbing radiation directly from the flames below

Cooking With Fire: The Chemistry Of Bar-Be-Que

<ul><li>When foods are exposed to heat for prolonged periods of time, non-carbon atoms in the food break down, leaving behind the crispy, black carbon.</li><li>Cooking over the direct heat of a barbecue allows you to add just the amount of char to match your taste, but some of the chemicals in charred meat are known carcinogens.</li><li>When smoke comes in contact with food, the components of the smoke can get absorbed.  </li><li>One way to use chemistry to make food smokier is to periodically spray it with water during the barbecuing process.</li></ul>

That Smokey Flavour

From char and crisp, to nutty and meaty, there's science behind every flavor and texture. The secret is an open flame.

These are the chemical reactions that make barbecue so delicious

<ul><li>Eat the right way</li><li>Eat less often</li><li>Get exercise</li><li>Get quality sleep</li><li>Stress your body: adversity mimetics</li><li>Supplements</li><li>Track your data</li></ul>

The most critical things to slow down aging

1. mTOR (Mammalian target of rapamycin)Low levels of mTOR activates Autophagy (a signal that times are tough), the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier ones.2. AMPK (AMP-activated protein kinase)AMPK is a sensor of energy; low energy is a good thing for longevity. In response, it protects the body because it thinks it’s going to run out of food. We get more AMPK through exercise and fasting.3. SirtuinsSirtuins are a family of signaling proteins involved in metabolic regulation.  They take care of DNA repair and stabilization of the epigenome.

Three Longevity Genes

<ul><li>Fasting inhibits mTOR and activates AMPK and the Sirtuins.</li><li>Sugar spikes glucose. Glucose shut down sirtuins and AMPK.</li><li>We should avoid high protein diets (specially red meat) for longevity. </li><li>Exercise, Heat, Cold & Other Stressors are “Adversity Mimetics” - we want to trick the body into thinking it’s under threat of survival.</li><li>Weight training maintains hormone levels, the ability to walk well and to have good posture, and also makes you look better, which can boost your confidence and reduce anxiety and stress.</li></ul>

When the cells replicate, the best thing is that they replicate into the same type of cell (we have liver cells, skin cells, nerve cells, etc.).As we age, the packaging of the DNA that allows a cell to remain of a certain type of cell forever starts getting lost. This is the process that give birth to most diseases (Dementia, Alzheimer, Diabetes, Heart Disease). If you slow down Ex-differentiation, it means you are getting the cells to remember how to behave. And consequently, you reverse aging.The 3 regulators (mTOR, AMPK and Sirtuins) slow down the Ex-differentiation process.

Ex-Differentiation

In the Morning:<ul><li>1g of resveratrol with yogurt or olive oil</li><li>1g NMN</li><li>Spermidine: 1g</li><li>Fisetin </li></ul>At night: 800mg Metformin, after dinner. Not the night before doing weightlifting.

Supplements - Dr. Sinclair’s Protocol

This is a summary of the first season of the Lifespan Podcast. Need to listen to the whole thing.

The following article is a summary of the first season of the Lifespan Podcast, from world-renowned research doctor David Sinclair, Ph.D. Dr. Sinclair is a professor of genetics and co-director of…

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Exercise & Fitness

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Longevity

Reverse Aging: How To Live Longer and Healthier

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