Monday, February 23, 2015

Sulbutiamine as Medicine for Memory and Brain Fatigue Problems

As an enhanced version of Vitamin B1, Sulbutiamine offers a number of very real and impactful benefits for your cognitive function. Sold under the name Arcalion, this synthetic derivative of thiamine has positive effects for memory, depression, shyness, fatigue and even erectile disfunction.  Do not exceed 600 mg in 24 hours.

Treatment of chronic postinfectious fatigue: randomized double-blind study of two doses of sulbutiamine (400-600 mg/day) versus placebo
Rev Med Interne. 1999 Oct;20(10):912-8.

Benefits of Flax Seeds, Flax Seed Oil and Flax Seed Oil Capsules

According to the Flax Council of Canada, there are numerous benefits of which omega-3 is at the top of the list. ALA (alpha-linolenic acid) constitutes 57% of the total fatty acids in flax, making flax the richest source of ALA in the North American diet. Every tablespoon (15 ml) of flaxseed oil contains 8 grams of ALA, and this is a polyunsaturated fatty acid.

The “3” in Omega-3 refers to the major types of fatty acids used by our body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Human body converts ALA to EPA and DHA which are more readily used by the body. Omega-3 is an important component of almost all cell membranes; therefore, sufficient amounts of these fatty acids are necessary.

A Harvard study titled, “The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary Lifestyle and Metabolic Risk Factors” revealed that an omega-3 deficiency is an important issue causing health problems.

 Other foods (especially walnuts) and oils (canola and soybean, for example) contain ALA. But at about 7 grams per tablespoon, flaxseed oil is by far the richest source.

But ALA must be converted into EPA and DHA. As a result, only a small fraction of it has omega-3’s effects . So in terms of omega-3 “power,” a tablespoon of flaxseed oil is worth about 700 milligrams (mg) of EPA and DHA. That’s still more than the 300 mg of EPA and DHA in many 1-gram fish oil capsules, but far less than what the 7 or 8 grams mentioned as the ALA content of Flax Seed oil.

It is supposed to help the heart, lower blood pressure and cholestorol and number of other problems including dry eyes. But the scientific research support may not be strong as a cure for the problems. It is certainly valuable as dietary source of nutrients.

Doctors treat memory disorders with pharmaceutical medicines that directly influence levels of brain chemicals such as serotonin, dopamine, and acetylcholine. These drugs have very important clinical uses. Treatment of  cognitive disorders should include foods and supplements that benefit the overall health of brain cells. Brain health isimproved by  omega-3 fatty acids found in flaxseed and fish.  One way to influence brain health through diet is to consume the right fats and oils. About 60 percent of the brain consists of lipids (fats) which make up the lining, or cell membrane, of every brain cell.

Daily recommended intake

Three tablespoons - one each three times in a day

21 Foods for Heart Health including Flax Seeds

Updated  5 November 2016

Tuesday, February 3, 2015

Recommended Vegetarian Diet for Indians

Sample Menu Plan (Vegetarian) for Adult Man doing Moderate Activity

Meal time

Raw Foods used in the recipes Raw amounts to be used in the recipe (grams/ml)

Cooked recipe
Parboiled Rice                   100                   4 Dosa / 6 Idli
Pulses (Black gram dal)      25
Groundnuts                         25 Chutney
Roasted Bengal gram         25
Green chillies                     10
Milk                                    50 Milk / Coffee
Sugar                                  10

Rice (75g) & Wheat Flour (75g) 150 Cooked Rice /Roti
Spinach(Palak)                    25 Palak Dal
Red Gram Dal                     25
Beans                                   50 Beans curry
Onions                                 25
Green chillies                      10
Curds                                   75
Carrots                                 50 Carrot Halwa
Sugar                                   20 Tea
 Milk                                   50
Sugar                                   10
Rice (75g) & Wheat Flour (75g) 150 Cooked Rice /Roti
Redgram Dal                       20 Sambar
Drumsticks                          20
Tomato                                20
Bottle gourd                        20
 Potato (Alu)                       50 Potato Methi curry
Methi                                  25
Green chillies                       5
Curds                                  75 Curd
Fruit                                   150 Papaya

Note: For preparation of whole day menu approximately 30 g of oil and 5 g of
salt to be used per person per day.
Total daily energy from the above menu is 2734 calories, out of which 68%
daily energy from carbohydrates (complex and simple), 12% from proteins and
20% from visible and invisible fat are provided.

Annexure II of ICMR Recommended Dietary Allowance

Vegetarian Diets - Likely Deficiencies

 But as long as you eat a variety of foods, there are only a few things you need to pay special attention to.

Calcium for vegetarians who don't eat milk products. If you don't get your calcium from milk products, you need to eat other calcium-rich foods. Calcium-fortified breakfast cereals, soy milk, and orange juice are good choices. Other foods that have calcium include certain legumes, certain leafy green vegetables, nuts, seeds, and tofu. If you don't use calcium-fortified foods, ask your doctor if you should take a daily calcium supplement.

Vitamin D
Getting enough calcium and vitamin D is important to keep bones strong. Vegetarians who don't eat milk products can use fortified soy milk and breakfast cereals.

Vegetarian iron sources include cooked dried beans, peas, and lentils; leafy green vegetables; and iron-fortified grain products. And eating foods rich in vitamin C will help your body absorb iron.

Vitamin B12
Vitamin B12 comes from animal sources only. If you are a vegan, you'll need to rely on food that is fortified with this vitamin (for example, soy milk and breakfast cereals) or take supplements. This is especially important for vegan women who are pregnant or breast-feeding.

Protein. Eating a wide variety of protein-rich foods such as soy products, legumes, grains, nuts, and seeds will give you the protein you need.

Omega-3 fatty acids.
Good sources of omega-3 fatty acids are  hemp seeds, flaxseeds, pumpkin seeds, walnuts, certain leafy green vegetables, soybean oil, and canola oil.

Vegetarians don't usually have a problem getting enough zinc if they eat lots of other foods that are good sources of zinc, including whole-grain breads, cooked dried beans and lentils, soy foods, and vegetables.

Recommened Protein Intake for Old People


Older adults: Double your protein to build more muscle
Date: January 30, 2015
Source:American Physiological Society (APS)
Summary:The new research shows that older adults may need to double up on the recommended daily allowance of protein to efficiently maintain and build muscle.

Current US recommendations for daily dietary protein intake are 0.8 grams/kilogram of body weight (roughly 62 g of protein per day for a 170-pound person). The new research says 1.5 grams/kilogram is required.

Increased protein requirements in elderly people: new data and retrospective reassessments.
W W Campbell, M C Crim, G E Dallal, V R Young, and W J Evans
Copyright © 1994 by The American Society for Clinical Nutrition, Inc

Joint FAO/WHO/UNU Expert Consultation on Energy and Protein Requirements
Rome, 5 to 17 October 1981
Hamish N. Munro, MIT, Cambridge, USA