Ascorbic acid

vit-c-Ascorbic acid

Functions

• Potent antioxidant and also have important role in tissue oxidation
• Needed for the formation of collagen (collagen accounts for 25% of total body protein)
• Vitamin C coverts ferric iron to ferrous iron thus facilitate the absorption of iron from vegetable foods
• Inhibits the formation of nitrosamine by intestinal mucosa

Sources

• Main source-fresh fruit and green leafy vegetables
• Good amount-Germinating pulses
• Trace amount-fresh meat, fish, and cereals.

Source	Amount (mg/100g)
Fruits Amla Guava Lime Orange Tomato Germinated pulses Bengal gram Vegetables Cabbage Amaranth Cauliflower Spinach Brinjal Potatoes Raddish	600 212 63 30 27 16 124 99 56 28 12 17 15

Deficiency-leads to Scurvy

Clinical features

• Swollen and bleeding gums
• Bleeding into skin or joints
• Delayed wound healing
• Weakness
• Anemia
• Subcutaneous bruising

Requirement

Group	Age/category	Amount of vitamin C needed(mg/d)
Man	Sedentary work Moderate work Heavy work	40
Women	Sedentary work Moderate work Heavy work	40
	Pregnant women	60
	Lactation 0-12 months	80
Infants	0-12 months	25
Children	1-9 years	40
Boys & Girls	10-17 years	40

Cooking And Health tips

Cooking And Health tips

After you clean out your kitchen, time to hit the grocery store and start cooking. Here are some tips for healthy recipes and healthy meals from start to finish.

Shop and Save

Save Money While Food Shopping

We asked some experts for tips and strategies on saving money on your grocery bill while still eating healthfully.

Making a Fast Grocery List

Healthy eating doesn't start in your kitchen. It begins when you wheel your cart down the aisles of your local supermarket.

Food Safety

Safe Cooking

It is important to cook foods at a safe temperature to avoid food poisoning. The following picture shows you safe temperatures for a number of foods.

Handling Food Safely

Medically known as food-borne illness or food-borne disease, you probably know food poisoning as miserable -- whatever it's called.

Kitchen Germs

Quick tips to help keep bacteria and parasites out of your kitchen -- and your food.

Dining Out

Eating Out the Healthy Way

Resisting temptation at a restaurant can be tough, especially when you're taunted by seemingly unlimited choices -- like when they roll around the dessert cart.

Best and Worst Fast Food Breakfasts

While high-fat, high-calorie breakfasts abound at the nation's fast-food restaurants, most chains offer at least one or two healthier items -- if you must fill up at a drive-through.

Worst Restaurant Meals Slideshow

The Center for Science in the Public Interest (CSPI) has identified nine of the most fattening restaurant meals

What is DASH Diet ??

What is  DASH Diet ??

DASH means Dietary Approaches to Stop Hypertension diet.

DASH Diet Ranked Best Overall

A new ranking of diets by U.S. News & World Report gives top honors for best overall diet to the DASH (Dietary Approaches to Stop Hypertension) diet.

Originally developed by the National Heart, Lung, and Blood Institute to lower blood pressure, the diet plan is available free online.

Experts also ranked top diets in seven other categories, including weight loss,diabetes, heart-healthy, commercial, easiest to follow, plant-based, and healthy eating.

Weight Watchers won best weight loss diet as well as easiest to follow and best commercial diet.

The DASH diet tied with The Biggest Loser diet as the best diet plan to prevent andmanage diabetes. The DASH diet was also named best diet for healthy eating, while the Mediterranean diet won best plant-based diet.

Ranking the Best Diets

The rankings are based on reviews of 29 diets by a panel of experts in diet,nutrition, obesity, food psychology, diabetes, and heart disease.

The panel rated each diet’s effectiveness in the following seven categories:

•          How easy it is to follow

•          Short-term weight loss

•          Long-term weight loss

•          Nutritional completeness

•          Safety

•          Diabetes prevention and management

•          Heart disease prevention

Cost of the diet was not considered in the rankings.

Researchers then converted the experts’ ratings to scores and stars from 5 (highest) to 1 (lowest).

The results showed many diets that topped the rankings are already household names, like Weight Watchers and Jenny Craig. But others, such as the DASH and TLC diets, are lesser-known plans developed by government researchers.

Here are the top overall and best weight loss diets, and what the experts had to say about them. There were three-way ties in the top five in both categories based on the diets’ star ratings.

Best Overall Diets

1. DASH Diet (4.1 stars) -- The blood-pressure-lowering diet beat out other better-known diets for its nutritional completeness, safety, ability to prevent and control diabetes, and promote heart health.

2. TLC Diet (4.0 stars) -- The National Institutes of Health created the Therapeutic Lifestyle Changes diet to lower cholesterol levels. Experts say it’s a well-rounded, healthy diet, but it requires a “do-it-yourself” approach as opposed to the hand-holding provided by some commercial diet plans.

3. Mayo Clinic Diet (3.9 stars) -- This diet plan got high marks for its safety and nutrition. Experts say it is moderately effective for weight loss.

3. Mediterranean Diet (3.9 stars) -- With an emphasis on fruits, vegetables, olive oil, and other healthy foods, the diet got some of the highest scores for nutrition. But experts say some Americans might have a problem sticking to a diet that requires giving up processed foods and sugary drinks.

3. Weight Watchers (3.9 stars) -- Experts said the commercial weight loss diet plan was the easiest to stick to thanks to a strong emphasis on emotional support.

Best Weight-Loss Diets

1. Weight Watchers (3.8 stars) -- The diet plan uses a points system to help people lose weight and keep it off. Weight Watchers beat other diet plans for both short-term and long-term weight loss in experts’ ratings.

2. The Biggest Loser Diet (3.5 stars) -- The diet based on the television show of the same name is built around healthy food and regular exercise. Experts said it required a lot of grunt work and may be hard to maintain for long-term weight loss.

2. Jenny Craig (3.5 stars) -- Experts rated Jenny Craig highly effective as a weight-loss diet, but a few questioned whether dieters can expect to keep the weight off after they are weaned off the diet’s prepackaged, portion-controlled foods.

2. Raw Food Diet (3.5 stars) -- This diet is dominated by plant-based foods never heated above 115 degrees Fahrenheit. Although the raw food diet delivers both short-term and long-term weight loss, experts say such a restrictive, labor-intensive diet isn’t for everyone.

3. Volumetrics (3.4 stars) -- The diet is based on eating foods that are low in calories and high in volume to help people feel full while losing weight. It got high marks for nutrition, but the diet requires lengthy meal preparation.

6 Tips to Improve Daily Life Alzheimer's Care

6 Tips to Improve Daily Life  Alzheimer's Care:

There's a lot you can do to help someone you care about with Alzheimer's enjoy their day-to-day activities. Even though people with Alzheimer's may get frustrated or confused easily, try these steps to help them feel calm and safe.

1. Keep a Routine

People with Alzheimer's tend to prefer a familiar schedule and settings. Changes can upset or confuse them.

So if you need to take your relative or friend with Alzheimer's to the doctor, for example, leave a reminder note about the visit on the refrigerator or mark a large calendar in their home, says Linda Davis, PhD, RN.

Leaving notes is helpful, says the elder-care expert at Duke University, because people with Alzheimer's can often understand what they read when they can't understand spoken words.

Davis also suggests you leave notes around their home with directions such as, "This way to the bathroom." It will help keep their surroundings feeling familiar and comfortable.

2. Limit the Amount of Sound and Movement

People with Alzheimer's can be easily overwhelmed by crowds and noise, says Marsha Lewis, PhD, dean of the School of Nursing of the University at Buffalo.

Lewis suggests these strategies to keep distractions in check:

Avoid shopping in crowds. Instead of taking your friend to a busy mall, go to a small store. Or try shopping when stores aren't likely to be busy.

Gather in small groups. Even though your loved one may like to see the whole family at the holidays, he or she may get flustered by all the grandchildren. To make visits more enjoyable for everyone, have smaller groups of family members drop in at different times.

Keep the TV off during other activities. Someone with Alzheimer's may have a hard time telling the difference between what's going on in the room and what's happening on the television.

3. Find Things They Can Do

Spending time on familiar tasks and hobbies helps people with Alzheimer's feel productive and happy, Lewis says. Just be sure that they can safely handle the task.

You might need to take a different approach with a favorite activity, or do things together. For example:

·        Grandma, who loves to bake, might still be able to stir batter after you've measured out the ingredients. She could drop cookies onto a cool sheet while you handle getting the pans in and out of the hot oven.

·        Someone who gets confused by all of the settings on the washing machine may be able to take towels out of the dryer and fold them like a pro.

·        A lifelong carpenter who can't handle power tools may be happy sanding a block of wood

4. Be Understanding

People with Alzheimer's are less likely to improve their skills or remember directions. So you need to make adjustments for how much your loved one can -- and can't -- do.

Lewis says, for example, you could let your mother set the table as best as she's able. If you later need to quietly rearrange the silverware in its correct order, that's OK.

Or instead of reminding your father-in-law not to drink out of the milk container over and over, buy him his own container and put his name on it.

5. Make Decisions for Your Loved One

Someone who has Alzheimer's may become upset or confused when they have to make decisions, Lewis says. So it's OK to take some control of everyday choices.

For example, rather than asking your wife what she wants to wear, let her pick between just two blouses. Or simply choose one for her and tell her how nice she looks wearing it.

At a restaurant, help your friend look at the menu. Then suggest a few items that you know he would like.

6. Be Ready for "Sundowning"

At night, some people with Alzheimer's grow upset more easily. This is called sundowning.

Davis suggests these steps to help calm your loved one in the evenings:

Turn on more lights. Well-lit surroundings may seem less worrisome.

Show your concern. At night, your loved one may become worried that an intruder is trying to break into the home. Don't dismiss their fears. Instead, let them watch you check that the doors and windows are locked. Reassure them that no prowlers are in their home or yard.

Tips for Maintaining Normal Life with Alzheimer's disease

Tips for Maintaining 

Normal Life with 

Alzheimer's disease

Living with Alzheimer's disease is a challenge for anyone. It's difficult to remember things, make decisions, and find your way around the way you used to. It can be frustrating a good deal of the time, but there are good days and bad days. Here are some helpful tips and things you can do to make things easier for yourself -- to make things feel a bit more normal again.

How Do I Cope With My Memory Problems?

To help cope with memory problems:

·        Always keep a book with you to record important information, phone numbers, names, ideas you have, appointments, your address, and directions to your home.

·        Place sticky notes around the house when you need to remember things.

·        Label cupboards and drawers with words or pictures that describe their contents.

·        Place important phone numbers in large print next to the phone.

·        Ask a friend or family member to call and remind you of important things that you need to do in the day, like meal times, medication times, and appointments.

·        Use a calendar to keep track of time and to remember important dates.

·        Use photos of people you see often labeled with their names.

·        Keep track of phone messages by using an answering machine.

What's the Best Way to Plan the Day?

In planning your day:

·        Find things to do that you enjoy and are able to do safely on your own.

·        It will be easier to accomplish tasks during the times of the day when you feel best.

·        Allow yourself the time to do the things you need to do, and don't feel rushed or let other people rush you.

·        If something gets too difficult, take a break.

·        Ask for help if you need it.

How Do I Avoid Getting Lost?

To keep from getting lost:

·        Ask someone to go with you when you go out.

·        Ask for help if you need it and explain that you have a memory problem.

·        Always take directions for where you're going with you.

What Will Make Communicating Easier?

Communicating with others will be easier if you:

·        Always take your time, and don't feel rushed.

·        If you need to, ask the person you're speaking with to repeat what he/she is saying or to speak slowly if you do not understand.

·        Avoid distracting noises, and find a quiet place to talk.

What About Driving?

Driving can be of particular concern for Alzheimer's patients. Here are some things to consider:

·        Have someone else drive you where you need to go.

·        If you tend to get lost or confused easily, consider alternative modes of transportation.

·        Drive only in areas that are familiar to you.

·        Contact organizations like the Alzheimer's Association to learn what local transportation services are available.

·        The Department of Motor Vehicles will assess your driving skills if you're not sure whether you should drive.

·        At some point, it may no longer be safe for you to drive.

How Do I Take Care of Myself at Home?

To make sure you are well taken care of at home, put some of these measures into place early so they become routine:

·        Local Alzheimer organizations or your doctor will be able to tell you how to get help with things like shopping, housekeeping, meals (including home-delivered meals), and transportation.

·        Ask a neighbor you trust to keep a set of house keys.

·        Ask a friend or family member to help you to organize your closets and drawers to make it easier for you to find things.

·        Ask a family member to check things out around the house, such as electrical appliances, mail, and perishable food items.

·        Keep a list of important and emergency numbers by the phone.

·        Have family, friends, or a community service program call or visit daily to ensure that everything is all right.

·        Ask someone to check your smoke alarm regularly.

How Do I Maintain My Responsibilities?

·        Arrange for direct deposit of checks, such as your retirement pension or Social Security benefits.

·        Inform your bank if you have difficulty keeping track of your accounts and record keeping. They may provide special services for people who have Alzheimer's.

It is important to realize that at some point, it will become too difficult or dangerous for you to live by yourself. But, in the earliest stages of the disease, many people do manage on their own -- with support and help from friends, family, and community programs and with simple adjustments and safety practices in place

Caffeine Addiction Diagnosis

This quiz will give you an idea of just how addicted to caffeine you really are.

Note: This quiz is for informational purposes only and not intended to professionally diagnose caffeine addiction.

Do you consume a caffeinated beverage daily?

Yes
No

Do you get a headache if you haven't had caffeine by lunchtime?

Yes
No

Do you take caffeine pills if drinking a caffeinated beverage isn't possible?

Yes
No

Do you consume at least 500mg of caffeine daily? (i.e. 4-5 coffees or 3 energy drinks)

Yes
No

Do you use caffeine instead of sleep?

Yes
No

Do you get irritable and impatient if you haven't had your morning caffeine dose?

Yes
No

Does your current caffeine consumption no longer give you a boost, but just a feeling of normal?

Yes
No

Do you spend at least 25 dollars a week on caffeinated products?

Yes
No

Do you plan your day around getting your caffeine fix?

Yes
No

Do you drink more caffeinated beverages than you do plain water?

Yes
No

This caffeine addiction diagnosis tool can give you a good idea just how addicted to caffeine you really are.

While there is still ongoing debate as to how caffeineshould be classified substance wise, anyone that has ever tried to quit caffeine can attest thatthe withdrawal symptoms can be quite uncomfortable.

So, in some sense, caffeine is definitely addictive. At any rate, caffeine is the most used psychoactive substance on the planet, therefore, it must have at least some grip on the billions of people who consume caffeine daily.

What’s Wrong with Being Addicted to Caffeine?

Generally speaking, there is no right or wrong answer here, but instead, it greatly depends on the individual.

If caffeine is interfering with your ability to lead a productive and well adjusted life, then cutting back may be in order.

• Spending too much money on caffeinated products.
• Always using caffeine instead of proper sleep.
• Becoming tolerant of extreme caffeine amounts.

May all be some good reasons to evaluate your addiction to the substance.

Also, if your health is being affected due to a caffeine allergy or underlying heart condition then caffeine may need to be eliminated from your diet.

On the other hand, if caffeine isn’t being abused, you enjoy it, and it helps you be productive there probably isn’t any reason to not enjoy it.

If you have to be addicted to something, I guess there are far worse addictions out there than caffeine addiction.