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The Top 8 Nutrition Facts and Myths

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nutrition factsThe Top 8 Nutrition Facts and Myths

In the world of nutrition, myths and news headlines can often overshadow the truths, which can leave us wondering about what to put on our plates.

The larger truth is that we are all unique individuals who may have different nutritional needs. There are many different diets such as Mediterranean, Paleo, Keto, Low-Carb, Vegetarian, Gluten-Free, etc.

Often, when it comes down to every-day reality, there’s no “one diet fits all” approach and eating a variety of healthy foods is what matters.  The best advice is to enjoy whole, unprocessed single foods like vegetables, fruits, meat, fish, poultry, eggs, nuts, seeds, yams, potatoes, squash, and healthy oils like olive and coconut oil. Especially healthy are leafy greens, salmon and sardines.

And most important, laying aside what any particular diet recommends, if a certain food disagrees or agrees with you, you’re the boss!

With that in mind, here are some of the most common nutrition facts and myths, backed by research studies.

1. The Egg Controversy – One of the Healthiest Foods on Earth

Eggs have been criticized earlier for their cholesterol content. However, research published in Medical News Today, which cites many journal studies, has shown that dietary cholesterol from eggs doesn’t significantly affect blood cholesterol levels. In fact, eggs are one of the healthiest foods around. They nourish and support various parts of the body, including the brain, thanks to the B-vitamin choline, the eyes with the plant chemicals lutein and zeaxanthin, and the muscles with high-quality protein.

2. Omega-3 Fats – Essential for Well-being

Omega-3 fatty acids are crucial for heart and brain health. A variety of sources, such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts, provide these essential fats. The benefits of omega-3s are extensive, including reducing inflammation, supporting heart health, and improving cognitive function. Including these foods in your diet, such as eating fish a few times a week, can help you meet your omega-3 needs.

3. Bone Broth – A Liquid Goldmine for Health

Bone broth is often spoken of as a health revolution, and with good reason. This liquid gold is rich in collagen, as described in Nutrition Insight.  Collagen can greatly benefit the joints, skin, and gut health. Additionally, bone broth provides essential minerals like calcium, magnesium, and phosphorus, making it a nourishing food for overall well-being.

4. Butter – A Healthy Pleasure

Butter, once called a dietary villain, has been freed from these comments by recent studies in nutrition journals. Moderate consumption of butter, especially from grass-fed sources, may not be as harmful as previously thought. It provides essential fatty acids and fat-soluble vitamins, making it a flavorful addition to your diet.

A study from the Journal “Animals” says: “Butter is the oldest animal fat known to man and occupies an important place among the fat products on the market. Butter is a product with high nutritional value and health-promoting properties, as well as great flavor and aroma values.”

5. Fruits and Vegetables – Nature’s Medicine Cabinet

Fruits and vegetables are nutritional powerhouses. A study published in the European Journal of Nutrition supports their role in preventing diseases like heart disease, cancer, and diabetes. The nutrition facts show that they are rich in vitamins, minerals, fiber, and antioxidants, making them essential for overall health.

Aim to eat vegetables and fruits that cover all the colors of the rainbow and have a good variety of them.  It’s the color pigments in these foods that provide their health benefits, so the brighter the better.

6. Protein and Bone Health – Building A Strong Foundation

The myth that protein destroys our bones and leads to osteoporosis is not one of the proven nutrition facts. Research in the American Journal of Clinical Nutrition suggests that protein is essential for maintaining bone health. Adequate protein intake, along with sufficient calcium and vitamin D, can actually reduce the risk of osteoporosis.

So, embrace meats and plant-based protein sources for strong bones.  And include fruits and vegetables in your diet to combine the protein with these balancing foods.

7. Sunshine and Vitamin D – A Natural Solution

Satisfying a vitamin D deficiency is as simple as taking a walk in the sun. Research published in the Journal of Investigative Medicine highlights the role of sunlight in the synthesis of vitamin D in our skin. Just 15 to 20 minutes of sunlight exposure a few times a week can help you meet your vitamin D needs naturally. If sunlight exposure is limited, supplements might be needed.  Vitamin D is a factor in bone strength, sleep and insomnia, immune function, and preventing diabetes.

8. Calcium and Magnesium – A Dynamic Duo for Strong Teeth and Bones

Both calcium and magnesium are essential for dental and bone health. Research suggests that maintaining the right balance between these minerals is vital. A recommended ratio is around 2:1 calcium to magnesium (twice as much calcium as magnesium). This duo supports bone density and is proven to provide better sleep.  Vitamin D also plays a role in both bone strength and remedying insomnis.

In closing, the best nutritional advice is to enjoy whole, unprocessed single foods and if a certain food disagrees or agrees with you, follow your intuition!

This health news is shared by Nutrition Breakthroughs, maker of the original calcium and magnesium based sleep aid Sleep Minerals II, and Joints and More, a natural supplement for joint relief, less aches and pains, and more energy.

Vitamin K2 Benefits: Top 5 Benefits of a Missing Link to Health

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vitamin k2 benefits***************************************
Shared by Nutrition Breakthroughs,
maker of the effective calcium and magnesium based sleep aid Sleep Minerals II
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In the quest for optimal health and vitality, we often hear about the importance of vitamins and minerals. One such nutrient that doesn’t always get the recognition it deserves is Vitamin K2.

This often-overlooked vitamin plays a crucial role in several aspects of our health, from heart and bone health to pregnancy support. In this article, we’ll explore the fascinating world of Vitamin K2, from its sources to its remarkable benefits.

  1. The Difference Between Vitamin K1 and K2

Vitamin K1, or phylloquinone, primarily plays a role in blood clotting. It’s abundant in leafy greens like kale, spinach, and broccoli.

On the other hand, Vitamin K2, also known as menaquinone, serves a more diverse range of functions. Unlike K1, it doesn’t accumulate in the liver but circulates throughout the body.

You can find Vitamin K2 in fermented foods like natto (fermented soybeans), grass-fed cheese and butter, kefir, sauerkraut, beef liver, and egg yolk.  Additionally, it’s synthesized by the beneficial bacteria in our gut.

  1. The Specific Health Benefits of Vitamin K2

Vitamin K2 offers a treasure trove of benefits:

  • Heart Health: Numerous studies have linked Vitamin K2 to a reduced risk of cardiovascular disease. This vital nutrient prevents calcium from accumulating in the arteries, reducing artery calcification, and supporting healthy blood flow and heart function. A study published in the Journal of Nutrition found that a higher Vitamin K2 intake correlated with a decreased risk of coronary heart disease.
  • Bone Health: Vitamin K2 is a game-changer when it comes to bone metabolism. It activates osteocalcin, a protein responsible for binding calcium to the bone matrix, thereby promoting stronger and healthier bones. Clinical trials have demonstrated that Vitamin K2 supplementation can reduce bone loss and fracture risk. A study in the American Journal of Clinical Nutrition revealed that Vitamin K2 enhanced bone mineral density and lowered the risk of hip fractures in older women.
  • Pregnancy: Vitamin K2 plays a pivotal role during pregnancy by directing calcium to the developing baby’s bones and teeth. Ensuring an adequate intake of Vitamin K2 is associated with a lower risk of pregnancy complications and developmental issues in infants.
  • Brain Health: Emerging research suggests that Vitamin K2 is important for brain health as it helps prevent the calcification of blood vessels in the brain. This may contribute to maintaining cognitive function as we age.
  • Dental Health: Dental health is another realm where Vitamin K2 shows promise. It promotes the formation of dentin, the layer beneath enamel, potentially reducing the risk of cavities.
  1. Signs of a Vitamin K2 Deficiency

Here are some of the key signs of a vitamin K2 deficiency:

  • Poor bone health, osteoporosis, or fractures
  • Easy bruising or bleeding
  • Cardiovascular issues
  • Dental problems
  • Unusual and prolonged bleeding after injury or surgery
  1. Prescription Drugs that Can Interfere with Vitamin K2 Effects and Absorption

Certain prescription medications, such as blood thinners (e.g., warfarin), can interfere with Vitamin K2’s effects. These drugs work by inhibiting the function of Vitamin K, which is necessary for blood clotting. Patients taking such medications should work with their doctor in order to manage their Vitamin K2 intake and avoid any adverse effects.

To wrap it up, while Vitamin K2 might not be a household name, its importance in maintaining our good health is key!

How Vitamin D Rich Foods May Help Remedy Insomnia

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Here’s a short vitamin D primer that also includes how it can affect insomnia.  Shared by Nutrition Breakthroughs, maker of Sleep Minerals II
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Do you struggle with falling asleep or staying asleep at night? If so, you are not alone. Every night, millions of people lie in bed hoping for a restful night’s sleep that does not come.

It is estimated that one in three people will develop acute insomnia every year, and about 10% of these individuals will struggle with insomnia for several months at a time.

Insomnia can wreak havoc on one’s ability to live a normal, productive life. In fact, lack of sleep can lead to mood changes, memory loss, and impaired judgement. In addition, unresolved or unmanaged sleep disorders can increase the risk of chronic pain, depression, and a compromised immune system.

There are a variety of sleep medications on the market to help manage insomnia. However, the side effects often lead to a new set of health complications. As a result, many people have begun searching for a safer, natural alternative to promote a healthier sleep cycle. Of the options on the market, vitamin D is proving to be a serious contender.

Vitamin D at a glance

Vitamin D has been making media headlines for over two decades. Originally believed to be important solely for bone health, research continues to uncover a wide range of additional health benefits of maintaining optimal levels.

Unfortunately, despite the thousands of studies that have showcased the body’s need for vitamin D, deficiency remains highly prevalent. This is due to a variety of factors, including but not limited to:

  • Indoor lifestyle
  • Sunblock use
  • Avoidance of mid-day sun exposure
  • Lack of supplement use
  • Imbalanced diet
  • Obesity

Often, people who are vitamin D deficient experience symptoms like fatigue, joint and muscle pain, frequent infections and insomnia.

How vitamin D status may impact sleep quality

Vitamin D is not just a vitamin, it’s a hormone. That means, after undergoing a couple of activation processes in the body, it binds to cells throughout the body to regulate a wide range of bodily functions.

Hormones are fat-soluble substances derived from cholesterol. They are produced by glands such as the thyroid, adrenals and pancreas, and then released into the bloodstream to reach target cells. These include cortisol made by the adrenals, testosterone, estrogen and yes, vitamin D.

So, how may vitamin D impact sleep? Vitamin D receiving points are located throughout regions of the brain that regulate our mood and sleep patterns. This has led researchers to theorize that vitamin D helps regulate the circadian rhythm, which is our body’s internal clock that instructs us when to sleep, eat, and rest.

  • Several studies have supported this theory by reporting a relationship between healthy vitamin D levels and improved sleep quality. In addition, a recent study found that vitamin D deficiency is associated with an 11-fold increased odds of resistance to sleep medication. This means that the people who didn’t respond to sleeping drugs had a lower level of vitamin D in their body.

Best sources of vitamin D

Thankfully, there are a variety of ways one can ensure they are receiving enough vitamin D to promote healthy sleep cycles.  This includes safe sun exposure (avoiding getting burned), supplementation, and eating a balanced diet.

Now more than ever, foods are being fortified with vitamin D in an effort to better support the body’s needs. However, people frequently ask, which form is better, vitamin D2 or D3?

Vitamin D2 is obtained through the diet and is produced by plants; whereas D3 is naturally produced when the skin is exposed to the sun and it can be consumed via animal sources in the diet.

Vitamin D3 is more bioavailable than D2, meaning this form is more efficiently utilized by our bodies. For this reason, experts recommend people ensure they are receiving ample amounts of vitamin D3 per day.

Top sources of vitamin D rich foods

  1. Cod liver Oil is the most potent dietary source for vitamin D3. In just one tablespoon, you can receive 1,360 international units (IU) vitamin D3. In addition to vitamin D, cod liver oil is rich in vitamin A and omega-3 fatty acids.
  2. Fatty fish, such as salmon, sardines and mackerel are the best dietary sources of vitamin D, with about 500 IU vitamin D3 content in just three ounces of cooked fish. Also rich in omega-3 fatty acids, these sources offer a heart-healthy option for those looking for a balanced dietary approach to maintaining healthy vitamin D levels.
  3. Plain greek yogurt is another healthy option to provide some of your daily vitamin D needs. Known for its probiotics, greek yogurt helps support a healthy intestinal tract. In addition, it is a great snack for people who struggle with hyperglycemia (high blood sugar) due to its high protein, low carbohydrate ratio. It also contains calcium, magnesium and about 80 IU vitamin D per 6 oz serving.
  4. Eggs offer another beneficial source of vitamin D3. They generally contain about 40 IU per yoke.
  5. Perhaps one of the most popular dietary sources of vitamin D is milk. It offers about 120 IU vitamin D3 per serving. Milk also provides a great source of calcium. For this reason, milk is an important dietary component to protecting bone health.

Final thoughts

If you struggle with insomnia and hope vitamin D may help improve your sleep quality, there are a couple important factors to keep in mind. First, consistency is key. Although time of day isn’t important when eating foods rich in vitamin D or taking an oral supplement, it is important that this is done on a regular basis.

Research suggests that taking a couple thousand international units (IU’s) of vitamin D per day between foods and supplements is ideal when addressing sleeplessness and insomnia.

One supplement that contains a good amount of vitamin D is Sleep Minerals II from Nutrition Breakthroughs. It also contains highly absorbable forms of calcium, magnesium, and zinc, which are all blended together with healthy oils to form an absorbable soft gel. Together, these vitamins and minerals work to help facilitate quality sleep.  Vitamin and mineral deficiencies can cause one to wake up in the middle of the night and be unable to fall back asleep.

One Sleep Minerals II user in Massachusetts says: “I had become dependent on sleeping drugs and couldn’t sleep without them. Now I take the Sleep Minerals before bed and can sleep through the whole night without drugs. I’m also able to easily fall back to sleep if I do have to get up.  Another benefit is this helps alleviate my chronic fatigue and aches and pains.”

Vitamin D is one of the master players in the game we all hope to win: Vibrant health, well-being and good sleep. Use it well in foods and supplements, as well as together with those minerals that are best-known for being relaxing insomnia remedies.

For more information, visit the Sleep Minerals II page.

Health benefits of Vitamin D and Vitamin D Foods

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Greetings to you,

Vitamin D is known as the “Sunshine Vitamin” as spending time outdoors in the sun is known to increase vitamin D in the body via the skin.

Our ancestors spent a considerable amount of their time outdoors, but for the first time in history, large amounts of the world population spend most of their time inside their offices and homes.

The American Journal of Clinical Nutrition recommends some regular sun exposure (usually 5–10 min of exposure of the arms and legs or the hands, arms, and face, 2 or 3 times per week) and increased dietary and supplemental vitamin D to guarantee getting enough and preventing a vitamin D deficiency. The foods highest in vitamin D are featured in the chart below.

Vitamin D supports healthy bones, reduces diabetes risk, strengthens the immune system, remedies insomnia and soothes skin conditions. One study on vitamin D supplements for people with insomnia was published in the journal “Medical Hypothesis”. The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D3 was maintained in their blood over many months.

This produced normal sleep in most of the participants, regardless of their type of sleep disorder. During the research, the authors discovered the presence of high concentrations of vitamin D “receiving sites” or “receptors” in those areas of the brain that are related to the onset and maintenance of sleep.

Vitamin D supports healthy bones. Vitamin D deficiency is a known cause of rickets (soft bones) in children and osteoporosis in adults.The pioneering nutritionist Adelle Davis writes about vitamin D in her book “Let’s Get Well”. She says: “Vitamin D increases calcium absorption…and controls the enzymes necessary to deposit minerals in bones and teeth. This vitamin can be produced on the skin by sunshine provided the oils have not been washed off (the skin).”

A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body.  It concluded that vitamin D is a boost to immunity and a deficiency of the vitamin is common in autoimmune disease – a disease where the body’s immune system attacks healthy cells by mistake. These include multiple sclerosis, rheumatoid arthritis, diabetes and inflammatory bowel disease.

As an example, 3 ounces of sardines provides 164 IU (international units) of vitamin D and this is 41% of the recommended daily intake of 400 IU. Daily values are developed by the U.S. Food and Drug Administration to help provide a general guideline, however doses of 1,000 or more daily are not uncommon.

Good vitamin D foods include cod liver oil, sardines, salmon, mackerel, eggs, herring, raw mushrooms, yogurt, cheese and liver.

This health news is shared by Nutrition Breakthroughs, a provider of natural health articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, the natural solution for joint relief, aches and pains and stronger hair and nails.