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USA Today
43 minutes ago
- Health
- USA Today
Phosphorus is vital to overall health, but be wary of taking supplements. Here's why.
Phosphorus is vital to overall health, but be wary of taking supplements. Here's why. Show Caption Hide Caption How to add more Vitamin E to your diet and boost your immune system Vitamin E is an essential nutrient that can boost your immune system and keep your skin healthy. Here's how to incorporate more of it into your diet When most of us think about getting enough vitamins and minerals, we usually think of the ones that get the most attention like vitamins A, C and D and minerals like magnesium, calcium, iron and zinc. Sometimes these nutrients get so much recognition that many people also start supplementing them by taking pills, powders and/or liquids. But one of the minerals we don't hear about nearly as often is also one of the most important. Here's why phosphorus is so vital to overall health and how you can increase your intake of it naturally or, when recommended by your doctor, in supplemental form. What is phosphorus? Phosphorus is an essential mineral, which means it's critical for maintaining certain bodily functions but your body can't produce it naturally. Despite not being produced in the body, "phosphorus is a mineral that is incredibly abundant in the body," says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind "Calm Your Mind with Food." In fact, research shows that phosphorus is the second most abundant mineral in the body after calcium. The reason for this abundance is that the mineral is quite common in many of the foods we eat every day. "Phosphorus tends to be found in most protein-dense foods like beef, poultry, pork, seafood, eggs, dairy, nuts, seeds and legumes," says Naidoo. Other foods that contain phosphorus include whole grains, bran cereals, pizza, chocolate, bananas, kiwis, prunes, potatoes, avocados and artichokes. Sometimes the mineral is also added to foods as an additive or preservative and will show up on the food's Nutrition Facts Label when that's the case. In short, "we can meet our daily phosphorus needs of 700 milligrams from a variety of food sources," says Leslie Bonci, a registered sports dietitian and founder of Active Eating Advice. As examples, she notes that one cup of milk contains 226 milligrams of phosphorus, 16 ounces of yogurt has 245 milligrams, three ounces of salmon contain 214 milligrams, three ounces of chicken breast contain 182 milligrams and 1/2 cup of lentils is loaded with 178 milligrams of the mineral. Looking to eat more protein? Consider adding chicken to your diet. Here's why. What does phosphorus do for the body? Is phosphorus good for you? No matter which food sources you're getting the nutrient from, "phosphorus plays a key role in many health functions," says Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and an adjunct professor of nutrition at New York University. For one, "phosphorus keeps the blood pH within a normal range," says Bonci. This is a measure of how acidic or alkaline something is, and maintaining a normal blood pH is important for overall health. "Phosphorus also plays a role in muscle and nerve function," Bonci adds. It does this by aiding muscle contraction and by helping form DNA, RNA and cellular membranes throughout the body. In similar fashion, phosphorus also "works to form adenosine triphosphate (ATP), the key molecule that our cells use for energy," says Young. Most importantly, she says, the mineral works with calcium to build and maintain strong bones and teeth. It does this by the two minerals forming hydroxyapatite, the main structural component of bone and tooth enamel. Heads up: Depleted energy levels affect us all. But here's when they could indicate something serious. Should you take phosphorus as a supplement? Because phosphorus is such a common mineral, most people do not need to take it as a supplement. But there are exceptions. "Supplementation tends to be recommended to those with a generally unhealthy diet, those who do not consume animal products or those who are nutrient-deficient," says Naidoo. Sometimes people with certain medical conditions like diabetic ketoacidosis or those recovering from surgery or burns may also need supplementation. "And individuals with certain genetic disorders or (who are) taking medications that deplete phosphorus may also require supplements," says Young. Excessive amounts of phosphorus may negatively impact calcium levels in the body, "which can be detrimental to bones and the cardiovascular system," says Naidoo. "And people with kidney disease sometimes need (to) watch the amount of phosphorus they consume," adds Young. Because of such factors, Naidoo says that "phosphorus supplementation should only be done under the supervision of a physician."
Hans India
an hour ago
- Health
- Hans India
Natural and Effective Home Remedies to Grow Nails Faster
Long, strong, and beautiful nails are a dream for many, but achieving them can often feel challenging. While salon treatments are available, they tend to be expensive and offer only temporary solutions. Thankfully, with a few natural tips and consistent nail care routines, you can speed up nail growth right at home—safely and affordably. 1. Boost Growth with Lemon Juice Lemon juice is packed with Vitamin C, which supports collagen production and promotes nail growth. To use: • Rub a fresh lemon wedge on your nails daily for five minutes. • Rinse with warm water afterward. This not only encourages growth but also keeps nails clean and free from bacteria. 2. Massage Nails with Coconut Oil Coconut oil is a natural moisturizer rich in Vitamin E and antioxidants. It nourishes the nail bed and strengthens cuticles. • Warm a small amount of coconut oil and massage it onto your nails and cuticles each night before bed. • Regular use helps prevent breakage and adds a natural shine. 3. Include Biotin in Your Diet Biotin, also known as Vitamin B7, is essential for nail and hair health. • Incorporate biotin-rich foods like eggs, bananas, and avocados into your daily meals. • You may also consider supplements, but consult a healthcare provider before starting them. 4. Limit Use of Acrylic and Gel Nails Though attractive, frequent use of gel or acrylic nails can weaken your natural nails over time. • Avoid using them regularly to allow your natural nails to breathe and grow. • Opt for simpler manicures or nail-strengthening treatments instead. 5. Try Eggshell Powder for Calcium Eggshells are a great source of calcium, which supports strong nail structure. • Clean and dry eggshells, grind them into a fine powder, and mix with water to create a paste. • Apply this paste to your nails and leave it on for 10–15 minutes before rinsing. 6. Nourish with a Honey-Lemon Mask Honey has antibacterial properties and helps moisturize nails, while lemon juice brightens and strengthens. • Mix two teaspoons of honey with a few drops of lemon juice. • Massage the mixture into your nails and let it sit for 15–20 minutes before rinsing. • Use this mask 2–3 times a week for best results. Achieving long and healthy nails doesn't require costly salon visits. These six natural, at-home remedies are easy to follow and highly effective. By incorporating them into your regular self-care routine, you can support nail growth, enhance nail strength, and say goodbye to brittle, chipped nails.
The Citizen
2 days ago
- Health
- The Citizen
BLOGGING THE VIEW: 5 facts you should know about vaping
BLOGGING THE VIEW: 5 facts you should know about vaping An American teen recently developed 'popcorn lung' (bronchiolitis obliterans), a rare, irreversible lung disease linked to long-term vaping. It damages small airways, causing coughing, wheezing, fatigue and breathlessness. The name comes from cases in the early 2000s when microwave popcorn factory workers developed similar symptoms after inhaling diacetyl, a buttery flavouring also found in some vape products. This case underscores the growing concern around the rise of vaping which, for the most part, has replaced – and possibly even increased – the number of 'smokers', many of whom are teenagers. While vapes don't contain tobacco, this World No-Tobacco Day, observed annually on 31 May, it's worth looking at the next-biggest threat to lung health. 1. Vaping is less harmful than smoking – but still dangerous It's true that e-cigarettes don't contain the same 7 000 toxic chemicals found in regular cigarettes, but that doesn't make them safe. Vapes heat nicotine along with flavourings and other chemicals to create an aerosol you inhale. Research shows that this vapour contains potentially harmful substances, including: · Heavy metals · Pesticides · Flavourings linked to respiratory irritation · Vitamin E acetate (found in many THC-containing vapes and linked to lung injuries) 2. Vaping harms your heart and lungs Nicotine, the primary addictive substance in both cigarettes and vapes, is a stimulant that raises blood pressure, spikes adrenaline and increases the risk of heart attacks. Emerging data also shows: · A link between vaping and chronic lung disease · Worsening of conditions like asthma · Potential for cardiovascular disease, especially among those who both vape and smoke · Other risks including sleep issues and sexual dysfunction in men 3. Vaping is addictive – sometimes more than smoking Nicotine can be as addictive as heroin or cocaine. What's worse, vapers often consume even more nicotine by using high-strength cartridges or increasing the voltage on their devices. This addiction not only makes it harder to quit but can also lead to: · Withdrawal symptoms · Increased anxiety and depression · Cravings that interfere with focus and mood 4. Vaping isn't the solution to quit smoking Although some promote vaping as a quit-smoking tool, it's not approved for smoking cessation. In fact, studies show many people who use vapes to quit end up using both cigarettes and e-cigarettes. Safer alternatives include: · Nicotine patches and gum · Behavioural therapy · Prescription medications 5. It's getting the youth hooked Vaping is the most popular tobacco product among teens. In 2021, over 2 million American middle and high school students used vapes, 80% of whom preferred flavoured products. Young people are especially vulnerable because: · Vaping seems 'less harmful' · Devices are discreet and easy to hide · Flavoured options (like mango, mint and cotton candy) are enticing · Nicotine affects the developing brain, reducing attention span, memory and impulse control — changes that can be permanent · Colourful marketing attracts a younger audience Whether you're vaping, smoking, or thinking about trying either, it's important to know the facts. Vaping isn't harmless, especially for youth and non-smokers. If you're vaping, consider stopping today! SOURCES: Don't have the ZO app? Download it to your Android or Apple device here: HAVE YOUR SAY Like our Facebook page and follow us on Twitter. For news straight to your phone invite us: WhatsApp – 060 784 2695 Instagram – zululand_observer At Caxton, we employ humans to generate daily fresh news, not AI intervention. Happy reading!
India.com
2 days ago
- Health
- India.com
Avocado: The Creamy Superfood With Amazing Benefits
Anaika Sohal May 31, 2025 These are high in heart friendly fats that help to reduce the bad cholesterol level in your body. Consuming avocados provides vitamins such as K,E,C,B5, and B6, which are good for your body. And they're more healthy than a banana. It is a combination of potassium and healthy fats that help maintain blood pressure. They are high in fiber, which helps to promote regular bowel movements and good gut health. The antioxidants and Vitamin E in avocados nourish skin and also helps to strengthen the hair from within. The fiber and good fat keep you full longer and reduces unnecessary snacking. Consuming avocados with other food helps your body to absorb fat soluble nutrients like vitamins A,D,E and K which helps for better nutrients. This web story is meant for informational purposes only and must not be considered a substitute for advice provided by qualified medical professionals Read Next Story
India.com
2 days ago
- Business
- India.com
Skincare That Saves – Day Cream Offers at Myntra's End of Reason Sale
Zee Media Bureau May 31, 2025 Brightening day cream with SPF 17 reduces dark spots using glycolic acid, for sensitive skin. Order Now Lightweight gel moisturizer with Vitamin C and SPF 30 for bright, hydrated skin—paraben-free formula. Order Now Light moisturising cream with SPF 15 and Vitamin E for daily hydration and UV protection. Order Now Lightweight, oil-free moisturizer with NMF Complex and Panthenol to hydrate and balance oily skin. Order Now Brightening face cream with SPF 15 and pure niacinamide for clear, even, radiant skin tone. Order Now At IDPL, we help you stay up-to-date with the latest trends and products. It should not be construed as an endorsement to buy. IDPL may make a very small commission from its sale if one chooses to buy the product from any of the links in this webstory. Read Next Story
