Vitamin A deficiency (VAD) or hypovitaminosis A is a lack of vitamin A in blood and tissues. It is common in poorer countries, especially among children and women of reproductive age, but is rarely seen in more developed countries. Nyctalopia (night blindness) is one of the first signs of VAD. Xerophthalmia, keratomalacia, and complete blindness can also occur since vitamin A has a major role in phototransduction. The three forms of vitamin A include retinols, beta-carotenes, and provitamin A carotenoids.Vitamin ...

vitamin a deficiency

Why-is-testosterone-important-for-health?

Why is testosterone important for health? 

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Testosterone is the main sex hormone and anabolic steroid in men. In humans, testosterone plays a key role in the development of male reproductive tissues, such as the testicles and prostate, as well as in promoting secondary sexual characteristics, such as increased muscle and bone mass and body hair. In women, testosterone also has an important role in maintaining optimal hormonal balance. 1

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One of the easiest ways to stimulate natural testosterone production is by correcting the underlying vitamin and mineral deficiency. Both food and supplements, such as a once-a-day multivitamin, can provide the vital micronutrients you need to boost testosterone production and improve overall vitality, libido, strength, and body composition. But before this happens, you need to know if and when you may be deficient in testosterone. 2

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Testosterone deficiency affects 10-40% of the world's population and is known to increase with age, with an exponential increase in men and women aged 45-50 years. Optimizing your micronutrient intake by eating more fruits and vegetables and supplements can help you increase natural testosterone production and correct vitamin and mineral deficiencies. In this regard, there are some that are quite more important than others in terms of testosterone production.

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The most important nutritional components in favor of testosterone 

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Although this guide is focused on micronutrients and vitamins, we do not recommend skipping any of the groups of macroelements (proteins, carbohydrates and fats). A well-balanced diet can explain many imbalances in our bodies, even those that contribute to testosterone production, but usually in our modern dietary lifestyle this is not enough to maintain optimal levels.

Vitamin-D3

Vitamin D3 

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Vitamin D3, in addition to the sunshine vitamin, is actually a hormonal precursor. Some scientists believe that it is a hormone itself. Now, vitamin D3 through research has shown that increasing vitamin D3 levels is associated with increased testosterone levels in men and, in a limited number of studies, in women.&nbsp;

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Vitamin D3 is fantastic for improving overall immune health, metabolic health, and if you're under stress, you're wasting vitamin D3 at a much faster rate. So it's even more important if you've been through periods of stress, consume more vitamin D3 to restore it in the body and support testosterone production.

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Several studies have shown a positive relationship between vitamin D levels and total and free testosterone levels. Most studies have found that people with low vitamin D levels are much more likely to have low testosterone levels compared to those with an adequate amount of vitamin D. Studies have also shown that low-dose vitamin D supplementation can increase free and total testosterone by up to 25%.&nbsp;

Vitamin-A

Vitamin A 

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Studies have shown a positive link between vitamin A and androgen production. Vitamin A in the body is converted into retinoic acid. In men, if there is little or no vitamin A in the body, serum testosterone levels drop. If you are deficient in vitamin A, your body cannot properly metabolize dietary fat. Healthy fats provide the trace elements needed for optimal testosterone levels. Thus, vitamin A deficiency can cause a negative impact on testosterone levels. Therefore, foods such as sweet potatoes, carrots, dark leafy vegetables, salmon, cod liver oil should be part of your menu as they provide vitamin A.

Korean-ginseng-(Panax-Ginseng)

Korean ginseng (Panax Ginseng) 

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Practitioners of traditional Chinese medicine have long relied on this root to enhance vitality, and Western science supports this use. Some experts believe that Panax ginseng's libido-boosting power comes from its ability to help the body adapt to stress.&nbsp;

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Research shows that ginseng can also improve sexual performance as well as sperm count and quality, meaning it can help with infertility. Ginseng is also promising for the treatment of erectile dysfunction.

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In a study in which men who were clinically diagnosed with erectile dysfunction were given either 900 mg. Korean red ginseng per day, or placebo; Those who took ginseng had significantly better performance, including maintaining an erection compared to the placebo group. 3

Magnesium

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Magnesium controls over 300 bodily functions and hundreds of enzymatic reactions. While the biological functions of magnesium are relatively broad, involving the production of nucleic acids, involvement in adenosine triphosphate (ATP), and supporting muscle contraction, magnesium's most important function is to help regulate proper bone structure by mediating and coordinating calcium concentration, improving sleep quality, and boosting bioactive free testosterone. 4

Zinc

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Zinc is a powerful trace element involved in maintaining the homeostatic integrity of human body functions, including immune efficiency and human metabolism. Zinc is also a cofactor for multiple enzymes, including protein structure of DNA and RNA replication and protein synthesis. Undoubtedly, zinc has many advantages and plays a positive role in the human biological process and cellular function.&nbsp;

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In terms of testosterone, zinc is the main mineral of the endocrine system and plays a major role in testosterone production. According to several studies, zinc supplementation in normal adult men with minor zinc deficiency for six months resulted in an increase in serum testosterone. 5

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Sources of zinc are beef, pork, lamb or chicken, oysters, legumes and others.

Boron

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Perhaps one of the most surprising and impressive trace elements and minerals that can stimulate testosterone production is boron. Boron has a vital role in cellular metabolism and supports bone growth and maintenance, wound healing, and favorably affects the use of estrogen, testosterone and vitamin D. One of the effects of boron, which also significantly affects testosterone production, is its ability to improve magnesium absorption.

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Studies have shown that supplementation with boron can double testosterone production and free serum testosterone levels. Due to the rapidly new data, more research is needed on its long-term impact. 6

Maca

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Maca (Lepidium meyenii) has been shown to improve overall hormonal health by increasing libido, reducing fatigue, reducing cortisol, and increasing your efficiency and energy. We recommend taking&nbsp; 1500 milligrams of maca before breakfast and 1500 milligrams of maca before lunch. In studies, maca has shown a positive effect on libido, as well as an improvement in erectile dysfunction. 7&nbsp;

L-Arginine

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Taking a supplement containing L-arginine can help you correct your testosterone levels. Animal studies reveal that arginine may help promote healthy testosterone levels. Specifically, it can stimulate the secretion of luteinizing hormone (LH), which the testicles use to produce testosterone.&nbsp;

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Sources of L-arginine are meat, fish, whole grains, dairy products and nuts.

Many hormones contribute to our good health, and over time, their amount or action in the body decreases. That's why it's important to monitor their levels through research and provide diet with sources of important nutrients that support their synthesis. Testosterone is an indispensable hormone for men, which also contributes to women's health by supporting strength, sexual characteristics and good health at any age.

The most important nutritional components that increase testosterone levels 

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The most important nutritional components that increase testoster levels

Бетина Цветкова

Pumpkin-(Cucurbita):-Delicious-and-healthy-fruit

Pumpkin (Cucurbita): Delicious and healthy fruit 

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Extremely nutritious and especially rich in vitamin A 

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Pumpkin (Cucurbita) possesses an impressive number of nutrients that serve as digestive, intestinal, metabolic, heart health and not &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14447" target="_blank" data-ref="Cucurbita" rel="noopener">only [ref. 1]</a>&nbsp;. One glass of boiled pumpkin (245 grams) contains the following nutrients:

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<ul><li style="font-weight: 400;" aria-level="1">Calories: 49 kcal</li><li style="font-weight: 400;" aria-level="1">Fat: 0.2 grams</li><li style="font-weight: 400;" aria-level="1">Protein: 2 grams</li><li style="font-weight: 400;" aria-level="1">Carbohydrates: 12 grams</li><li style="font-weight: 400;" aria-level="1">Fiber: 3 grams</li><li style="font-weight: 400;" aria-level="1">Vitamin A: 245% of the reference daily dose (RDI)</li><li style="font-weight: 400;" aria-level="1">Vitamin C: 19% of RDI</li><li style="font-weight: 400;" aria-level="1">Potassium: 16% of RDI</li><li style="font-weight: 400;" aria-level="1">Copper: 11% of RDI</li><li style="font-weight: 400;" aria-level="1">Manganese: 11% of RDI</li><li style="font-weight: 400;" aria-level="1">Vitamin B2: 11% of RDI</li><li style="font-weight: 400;" aria-level="1">Vitamin E: 10% of RDI</li><li style="font-weight: 400;" aria-level="1">Iron: 8% of RDI</li><li style="font-weight: 400;" aria-level="1">Small amounts of magnesium, phosphorus, zinc, and folate</li></ul>

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A high amount of beta carotene for antioxidant properties 

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Just like other orange fruits and vegetables - oranges, carrots, and sweet potatoes, pumpkins are rich in beta-carotene. Your body converts this antioxidant into vitamin A. You need vitamin A to see well, have strong protection from microbes, and make your reproductive system work perfectly. In addition, beta-carotene helps the heart, lungs, kidneys, and other organs to be healthy.

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Pumpkins also contain other antioxidants, such as alpha-carotene and beta-cryptoxanthin. They can neutralize free radicals by stopping them from damaging your cells &nbsp;<a href="https://www.sciencedirect.com/science/article/abs/pii/S0308814697001969" target="_blank" data-ref="ScienceDirectScience DirectScienceDirect helpElsevierRELX Group" rel="noopener">[ref. 2]</a>&nbsp;.

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In vitro and animal studies have shown that these antioxidants protect the skin from sun damage and reduce the risk of cancer, eye diseases and other conditions. &nbsp;<a href="https://onlinelibrary.wiley.com/doi/abs/10.1046/j.1523-5408.2002.00004.x" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 3]</a>&nbsp;

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Pumpkin contains vitamins to support immunity 

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Pumpkin is rich in nutrients that can boost your immune system. First, it has a high content of beta-carotene, which helps in the fight against infections. People with vitamin A deficiency often suffer from weaker immune systems and protection.

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Pumpkin is also high in vitamin C, which has been shown to increase white blood cell production, help immune cells work more efficiently and causes wounds to heal faster.&nbsp;

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Pumpkin to support normal weight

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Pumpkin is considered a nutrient-rich food that is also low in calories. Therefore, it is compatible with dietary regimes of weight loss and correction of the figure. Like cucumbers, pumpkin has less than 50 calories per cup (245 grams) and consists of about 94% water. This means that it will also hydrate you perfectly, which is also another great benefit.

Potential-anti-cancer-action-of-the-pumpkin

Potential anti-cancer action of the pumpkin 

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Pumpkin is high in carotenoids, a type of compound that can function as antioxidants. This allows them to neutralize free radicals, which can protect against certain cancers.

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For example, an analysis of 13 studies showed that people with higher intake of alpha-carotene and beta-carotene had a significantly lower risk of stomach cancer.&nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0261561415000461" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 4]</a>&nbsp;

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Similarly, many other studies on people have found that people with higher carotenoid intake have a lower risk of breast, throat, pancreatic and other cancers. &nbsp;<a href="https://link.springer.com/article/10.1007/s10549-011-1723-8?error=cookies_not_supported&amp;code=96ccc0c5-a948-4f3d-af14-d14b46e3c36a" target="_blank" data-ref="Carotenoids and breast cancer risk: a meta-analysis and meta-regression - Breast Cancer Research and Treatment" rel="noopener">[Ref. 5]</a>&nbsp;

Plenty-of-potassium-in-the-pumpkin

Plenty of potassium in the pumpkin 

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More good news on the nutritional benefits of pumpkin: studies show that higher potassium levels can reduce the risk of stroke, kidney stones and type 2 diabetes. Another bonus is that potassium can also increase the mineral density of bones, which is very important for women, especially with age.&nbsp;

Pumpkins contain carotenoids that act as antioxidants. These compounds are associated with lower risks of developing several types of cancer. This fruit vegetable also provides a wealth of nutrients to support immunity, eye health, digestion and other processes. Remarkably, it is a low-calorie and very nutritious food that can be consumed in many ways.

Pumpkin (Cucurbita): Delicious and Healthy Fruit

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Pumpkin (Cucurbita): Delicious and healthy fruit vegetable

What-is-the-importance-of-vitamin-A-for-health

What is the importance of vitamin A for health

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Vitamin A is a fat-soluble vitamin that plays an important role in maintaining vision, body growth, immune function and reproductive health. An important fact in relation to retinol is that vitamin A deficiency is a leading cause of blindness in developing countries. In contrast, most people in developed countries get enough vitamin A from their diet. The recommended daily amount is 900 micrograms for men, 700 micrograms for women and 300&ndash;600 micrograms for children and adolescents. [&nbsp;<a href="https://www.herbal-organic.com/bg/disease/43461" target="_blank" data-ref="Vitamin a deficiency" rel="noopener">[ref. 1]</a>&nbsp;]

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Two forms of vitamin A found in food are available. Pre-formed vitamin A - retinol and retinyl esters - is found mostly in animal products such as dairy products, liver and fish, while provitamin A carotenoids are abundant in plant foods such as fruits, vegetables and oils. To make optimal use of both forms of vitamin A, the body must convert them into retinol and retinal, the active forms of the vitamin. [&nbsp;<a href="https://www.mdpi.com/2072-6643/4/12/2069" target="_blank" data-ref="Retina, Retinol, Retinal and the Natural History of Vitamin A as a Light Sensor" rel="noopener">[ref. 2]</a>&nbsp;]

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Some of the most important health benefits of vitamin A are:

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<ul><li style="font-weight: 400;" aria-level="1">Powerful antioxidant - Provitamin A carotenoids such as beta carotene, alpha carotene and beta cryptoxanthin are precursors of vitamin A and have antioxidant properties.</li><li style="font-weight: 400;" aria-level="1">Vitamin A is essential for eye health and prevention of macular degeneration [&nbsp;<a href="https://jamanetwork.com/journals/jamaophthalmology/fullarticle/2448581" target="_blank" data-ref="Associations Between Carotenoid Intake and AMD" rel="noopener">[ref. 3]</a>&nbsp;]</li><li style="font-weight: 400;" aria-level="1">It can protect against certain cancers - Due to its antioxidant properties, carotenoid-rich fruits and vegetables can protect against certain cancers.</li><li style="font-weight: 400;" aria-level="1">Vitamin A is vital for fertility and fetal development - it is important for both male and female reproductive health, as it plays a role in the development of sperm and eggs.</li><li style="font-weight: 400;" aria-level="1">Strengthens the immune system - Vitamin A affects immune health by being involved in the creation of certain cells, including B cells and T cells, that play a central role in immune responses. [&nbsp;<a href="https://www.mdpi.com/2077-0383/7/9/258" target="_blank" data-ref="Role of Vitamin A in the Immune System" rel="noopener">[ref. 4]</a>&nbsp;</li></ul>

20-foods-high-in-vitamin-A

20 foods high in vitamin A

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Vitamin A1, also known as retinol, is found only in foods of animal origin, such as oily fish, liver, cheese and butter.

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<ol><li style="font-weight: 400;" aria-level="1">Bovine liver — 1 slice: 6,421 μg (micrograms)</li></ol>

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2. Lamb liver — 30 grams: 2,122 μg

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3. Liver sausage — 1 piece: 1495 μg

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4. Cod liver oil - 1 teaspoon: 1350 μg

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5. King mackerel - Half fillet: 388 μg

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6. Salmon - Half fillet: 229 μg

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7. Atlantic bluefin tuna - 30 grams: 214 μg

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8. Foie gras pate - 1 tablespoon: 130 μg

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9. Goat cheese - 1 slice: 115 μg

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10. Cow's butter - 1 tablespoon: 97 μg

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11. Limburger cheese - 1 slice: 96 μg

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12. Cheddar cheese - 1 slice: 92 μg

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13. Camembert cheese - 1 slice: 92 μg

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14. Roquefort cheese - 1 slice: 83 μg

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15. Hard-boiled egg - 1 egg: 74 μg

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17. Cream cheese - 1 tablespoon: 45 μg

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18. Blue cheese - 30 grams: 56 μg

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20. Feta cheese - 30 grams: 35 μg

Providing adequate amounts of vitamin A from dietary sources can prevent symptoms of deficiency, which include hair loss, skin problems, dry eyes, night blindness and increased sensitivity to infections. This fat-soluble vitamin is key to vision, hair, antioxidant protection and reproductive abilities, and there is also evidence of potential anticancer action.

20 Foods With Excellent Vitamin A Content (Retinol)

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&nbsp;Author: Sylvia Marinova, PhD student in the Genomic Stability Laboratory at BAS

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Nettle (Utrica dioica) is a common plant you usually don't like touching. And not coincidentally - in Latin its name means "burn". We often learn to avoid it as children, as the many small burning hairs on its surface cause an unpleasant rash and itching.

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However, this does not prevent it from having a rich arsenal of useful properties, which are far from limited to its applications in traditional medicine. Let's get acquainted with the more interesting ones.

Nettle-is-Chic

Nettle is Chic

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Yes, this is exactly what you read - "nettle is chic!". Since ancient times it has been used to make clothes, as it is rich in fiber. Its popularity decreased sharply in the 16th century with the imposition of cotton as a much easier raw material to collect and process. But this is not its end at all.

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Curiously, it had a brief return to the textile world in the early 20th century during The First World War- when it was used to make uniforms for the German army, and today it is gaining fame again.

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As technology advances, its processing is facilitated and the need to find an environmentally friendly alternative to cotton becomes more urgent. This is because cotton requires huge amounts of water, as well as the use of <a href="https://www.worldwildlife.org/industries/cotton" target="_blank" rel="noopener">a lot of pesticides [ref.1]</a>. To date, more and more boutique manufacturers are relying on the qualities of nettle for the production of premium fabrics.

Nettle-Wine

Nettle Wine

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Fans of the Harry Potter series know that one of the potions in Severus Snape's long arsenal is actually nettle wine. But it turned out to be a well-known traditional drink for Great Britain, which is still prepared today. The taste is dry and very interesting, suitable for the summer season.

Nettle-Contains-Important-Nutrients

Nettle Contains Important Nutrients

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One of the most common applications of the herb, which will not surprise lovers of "any greens", is in the kitchen. This is due not only to its excellent taste qualities, but also to its high nutritional value. Nettle is extremely useful from several perspectives:

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<ul>
<li style="font-weight: 400;" aria-level="1">it is rich in fiber <a href="https://www.bioseek.eu/en/eng/research/pubmed/Comparison_of_nutritional_properties_of_Stinging_nettle_Urtica_dioica_flour_with_wheat_and_barley_flours_26788318" target="_blank" rel="noopener">[ref.2]</a>, which act prebiotically (help balance the <a href="/p/zashcho_chrievniiat_mikrobiom_ie_tolkova_vazhien_za_nas_i_nashieto_biebie_f1c8c877_5195_4564_831e_1e2eef76df59" target="_blank" rel="noreferrer"> intestinal flora</a>);</li>
<li style="font-weight: 400;" aria-level="1">contains a lot of&nbsp;<a href="/p/kakva_ie_razlikata_miezhdu_bieltk_i_protiein_b1b6b96e_e340_46d2_9768_ac9fa8cd6adc" target="_blank" rel="noreferrer">proteins,</a> and more importantly - it is a source of essential amino acids&nbsp;(those that we can not synthesize ourselves, and we need to procure through food);</li>
<li style="font-weight: 400;" aria-level="1">its a source of important unsaturated fatty acids <a href="https://www.sciencedirect.com/science/article/pii/S0889157502001722?via%3Dihub" target="_blank" rel="noopener">[ref.3]</a> such as alpha-linolenic and linoleic acid;</li>
<li style="font-weight: 400;" aria-level="1">fresh nettle has a high content of vitamins A, C, D, E and B vitamins&nbsp;<a href="https://www.bioseek.eu/en/eng/research/pubmed/Mineral_Properties_and_Dietary_Value_of_Raw_and_Processed_Stinging_Nettle_Urtica_dioica_L_26904610" target="_blank" rel="noopener">[ref.4]</a>;</li>
<li style="font-weight: 400;" aria-level="1">last but not least, we should mention that we can get some important minerals from nettle such as calcium, iron, magnesium, phosphorus, sodium and potassium.</li>
</ul>

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Both the roots and the stem and leaves of the plant are consumed. A 2013 study comparing the nutritional value of fresh and thermally processed nettle shows that even cooked it remains a very good source of important amino acids, fatty acids, minerals and vitamins <a href="https://www.bioseek.eu/en/eng/research/pubmed/Mineral_Properties_and_Dietary_Value_of_Raw_and_Processed_Stinging_Nettle_Urtica_dioica_L_26904610" target="_blank" rel="noopener">[ref.4]</a>. In other words, nettle is a great material for making soups, purees and other dishes, without bothering that it will lose many of its useful properties.

vitamin a deficiency

Pumpkin (Cucurbita): Delicious and Healthy Fruit

20 Foods With Excellent Vitamin A Content (Retinol)

5 Unusual Properties of Good Old Nettle