Vitamin Deficiency Symptoms: Signs Not To Overlook

Vitamin deficiency symptoms normally will manifest when the body persistently lack one or more vitamins .Our bodies have a minimal amount of vitamins and minerals it needs regularly to stay healthy. When there is a prolonged shortage of any such vitamins, it will not be able to stay optimally healthy and function effectively over a long period. This lack then manifests in the form of one symptom or the other.

A balanced diet theoretically supplies enough vitamins. However, severe conditions can still develop if the diet does not meet the needs of the body. Symptoms of a shortage of vitamins and minerals usually appear when the deficiency is already in a relatively advanced level. Like mineral deficiency, their effect can be serious if allowed to prolong.

For example, people who do not have enough vitamin A, B1 and B2 suffer from recurrent fatigue, mental or emotional disorders, loss of appetite and leaked lips among others. Fortunately, vitamins, whether . or . are readily  affordable.

Common causes of vitamin deficiency symptoms

The most common causes of these vitamin deficiencies will include:

Poor quality foods and bad eating habits


Emotional stress

Improper absorption of vitamins and minerals (mostly due to liver or intestinal disorders),

Intake of drugs that interfere with the intake of vitamins

And lack of exposure to sunlight.

Vitamin deficiency symptoms

But how do you know if you have a vitamin deficiency? Below are the most important vitamin deficiency symptoms likely to manifest for different deficiencies.

Dull skin

Dull looking skin and hair will likely result when there is a persistent lack of vitamin A.

Blurred vision

If there is persistent lack of vitamin A, it will result to blurred vision with time. A chronic deficiency can also cause partial blindness, or even complete blindness in the long run. To avoid such see the best foods for healthy eyes.

Recurrent fatigue

Recurrent fatigue and general body weakness is a warning sign of lack of vitamins B1, B2 and B3. These are essential vitamins for energy supply and nervous system. Therefore, a persistent shortage will make the person feel frequently exhausted and weak.


Quite a number of factors are responsible for depression. Persistent lack of the energy source vitamins will result to weakness. In the long run, it can lead to depression and anxiety. Also, deficiency in vitamin B6 may also result in depression.

Numbness in the legs

Suffering from numbness in the legs may result as a result of deficiency in the vitamins B1, B2, and B3. This is usually due to the decrease in the functioning of the nerves. Deficiency in vitamin B5 will also result in such similar numbness in addition to burning sensation on the feet.

Loss of appetite and weight

Deficit in the vitamins B1, B2, and B3 is associated with less appetite and unhealthy weight loss.  Reduced appetite may also result from deficiency of vitamin B8.

Dry and flaky skin

Dry and flaky skin is often associated with deficiency in vitamin B2 which is responsible for good hemoglobin level. Skin inflammation may also result from the deficiency of this vitamin.

Red eyes

Among a few other causes, red eyes and pain around the mouth and tongue can be the symptom of deficiency in vitamin B2.

Skin’s health deterioration

Skin’s health may deteriorate following deficiency in vitamin B3. Rash, inflammation or even swelling may follow.

Bad breath

A bad breath may not always be the result of only poor oral hygiene. Sometimes it is the result of deficiency in vitamin B3.


Insomnia may sometimes be the symptom of deficiency in vitamins B5 and B6. It should be noted that a number of other factors could be responsible for difficulty in sleeping.

Poor mental focus

Poor mental focus can sometimes be the effect of deficiency in vitamin B6.


Anemia is one of the symptoms of deficiency in vitamin B11 otherwise known as folic acid. This condition will also result in frequent fatigue. Vitamin B12 deficiency may also result in anemia. Anemia will also result in frequent fatigue and headache.

Poor growth and development

Poor growth and development can be a very serious symptom of deficiency in vitamin B11 or folic acid. Pregnant women often have a deficiency of this vitamin. A deficit of vitamin B11 is dangerous for unborn babies and infants.


The B vitamins are known to help fight certain types of cancer and heart disease. Although there is no consensus link between cancer and a daily intake of B vitamins, studies suggesting that the B vitamins helped prevent cancer power from increasing are readily available. Among other causes, cancer is believed by some to be one of the vitamin deficiency symptoms of the B vitamins, including the “Vitamin B17”.

Poor nervous system

Poor nervous system is a symptom often associated with Vitamin B12 deficiency. Vitamin B12 is majorly found in animal products. This implies that pure vegetarians will be having a deficiency of this vitamin. Nervousness may also result from the deficiency of Vitamin E and B3.

However, the vegetarians can make it up with good quality vitamin B complex or supplement.

Poor healing of wounds

Poor healing of wounds and bone fractures can be a symptom of deficiency of vitamin C. It should be noted that poor health condition such as diabetes can also result in this symptom. This may also leads to blood bleeding.

Swelling of joints

Swelling of joints may result as a deficiency of vitamin C. Other factors may also be responsible for this. Coconut and coconut water with their strong anti inflammatory property can be of great help here.

Weakness of bones 


Weakness of bones is a symptom associated with deficiency of vitamin D. Its manifestation takes a long while to manifest. This is partly the reason it is more common among the elderly. Severe deficiency can also be made manifest among children in the form of rickets.

Weakness of bones  may also be one of the vitamin deficiency symptoms of vitamin K.


Kidney stones

Kidney stone most often is one of the vitamin deficiency symptoms of vitamin D. Like weakness of bones it will also take a long while to manifest.

Tooth decay

Tooth decay is also one of the symptoms of deficiency in vitamin D. Like in the case of weakness of bones it will take a long while to be fully manifested.

Loss of balance

Loss of balance is a symptom that is associated with deficiency of vitamin E. This is not very common but it is there among a number of people.

Fertility problems

Fertility problems, among many other possible causes, can be a manifestation of vitamin deficiency symptoms of Vitamin E.

Poor blood clotting

Poor blood clotting is usually associated with shortage of vitamin K. This may result when taking long-term antibiotics.


Having in mind that some vitamin deficiency symptoms can be serious, an important question that rises is: do you still need to take vitamins even if you have a healthy diet? The answer is yes. Proper food consumption must be accompanied by the correct vitamins and minerals.

Vitamins serve as buffers in case your diet does not fully meet your daily needs. You may not easily calculate how much vitamins and minerals your body consumes in each meal you eat. And while most people take vitamins to prevent common deficiency-related diseases, not all products cater to what your body needs. There are people who still do not need what you need.

Yes, the old belief that a good diet is enough to keep you going has become a myth. It’s time to invest in your health. Whether we admit it or not, we need vitamins. Some vitamins are specifically designed . or .. Of course, it leads to additional costs; but if we really think about it, vitamins are probably the cheapest type of insurance available against diseases. Taking some measures to avoid these vitamin deficiency symptoms is a wise decision. A large varieties quality vitamins are available at the .

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3 Food Habits That Will Transform Your Health And Productivity


A number of food habits and unsafe food are responsible for the numerous diseases conditions that we face today. While some food habits will dramatically transform your health and productivity, some bad food habits will do great damage.

The World Health Organization makes it clear that unsafe food is responsible for over 200 disease conditions.

3 Food Habits that is Guaranteed to Make you Healthier Within 10 days

It is our individual responsibility to ensure that we form a good food habits that will reduce or eliminate the disease conditions. Here is a list of 3 food habits that is guaranteed to make you healthier within 10 days. Not only that, it is certain to improve your productivity.

  1. Do not start your day with food.

A lot of arguments have been advanced that the breakfast is the most important meal for any individual, but this is only half the truth. Such arguments do not answer the following important questions: what time is best for a health promoting breakfast? And what should constitute a healthy breakfast?

We will proceed now to answer those questions!

What is the healthiest time for a health sustaining breakfast?

Quite a number of people know  that late super is not healthy. One of the implications of that is that there are unhealthy times to eat. The breakfast is not excluded from this truth.

Our body system has a built in clock system that regulate a number of activities such as metabolism, rest, repairs, refurbishing and cleansing. For optimal health, breakfast should be introduced into the body after the cleaning exercise. Introducing food before the cleaning exercise is over, leads to accumulation of toxins. This in turn leads to different ailments and diseases.

At what time is the cleansing over?

All the organs of our bodies have their peak times of labor and also their peak times of rest, repair, replenishment and cleansing.

From about 05.00 to about 07.00 is the peak period of the cleansing of the large intestine. This is closely followed by the cleansing of the stomach from about 07.00 to about 09.00. From about 09.00 to about 11.00, the pancreas and spleen get cleansed.

Now the introduction of food during the cleansing of the large intestine, stomach, pancreas and spleen will cause some accumulation of toxins. This is particularly true if the cleansing is regularly stalled on daily basis. It is this accumulation of toxins that cause accumulation of pathogens and consequently cause diseases.

It is therefore plausible to agree that the best time for the first meal or breakfast is at about 11.00 am. Any food before this time is a compromise that is costly in terms of health. However, fluids foods will not do as much damage as the solid foods.

Also, the extent of the accumulation of pathogens seems to be directly proportional to how much earlier we take the breakfast and what is taken. In other words, an adult that takes breakfast by 07.00 is more likely to be less healthy than a person taking his breakfast by 09.00. Also, an adult taking his breakfast by 11.00 am will likely be healthier and more productive than the one taking his by 09.00 am.  However, it is important to note that a number of other factors will have some roles to play such as what constitutes the breakfast.

This time that our body is ready for food is quite in agreement with what the manual from the manufacturer of man says.

If you wake up feeling hungry, it is the effect of not eating right the previous night. See the article on why you wake up feeling hungry.


  1. Do not overeat particularly in the evening

Overeating is one of the bad food habits that hinder health and productivity. Therefore, overcoming overeating is one of the good food habits that anyone who wants to enjoy health, wellness and good productivity must cultivate.

Overeating is eating to the point when

  1. You feel some weight in your stomach; or
  2. You eat till you feel some discomfort, as a result of the eating.

Simply put, it is taking food in excess of what the body actually needs.


Overeating has a number of unpleasant consequences such as fast aging, low productivity, over laboring of the body organs, frequent hunger pangs, poor sleep, overweight challenges etc. This being a big issue on our daily health, it becomes important to take a look on how to avoid overeating.


Overeating makes the person involved to be dull both physically and mentally. It makes the one dull and less productive.

This is so because the organs are doing extra job to handle the excess food taken at the point. This is particularly the case between two to three hours after the eating.


What can a dull man do? Not much. Particularly in the light of being both physically and mentally dull. As a result the individual is much more prone to be less productive. Such a one is left behind and cannot accomplish much.


Overeating is highly unhealthy

Overeating is highly unhealthy. It brings about the over laboring of the organs that are associated or involved  with digestion such as the brain, heart, stomach, large and small intestines, gall bladder, pancreas, kidney, liver etc.

Over laboring these organs is majorly responsible for the frequent cases of poor mental focus, heart attacks, kidney failures, liver failures, colon cancer, pancreas failures, etc.


3. Be selective about what you eat

Being particular about what one eats is one of the very important food habits for anyone that must have his health and productivity transformed.

You must eat healthy.

You must avoid every form of junk in the name of food.

As much as possible, avoid the fast foods.

In fact, there should be a clear distinction between food and junk, between good food habits and bad food habits.

Food is the fuel meant to provide the man with nourishment, energy, healing and health.

By the above definition, any substance that fails to provide these three basic needs of the fuel of man does not truly constitute food. It rather may be called other names such as toxin, poison, filler or junk.

Wherefore do you spend money for that which is not food and your labor for that which satisfies not? Hearken diligently unto me, and eat ye that which is good, and let your soul delight itself in fatness.

Unfortunately, there has been so much deviation and substitution. Most of what we call food today may simply pass for junk. Rather than nourish, they poison. Rather than repair and heal, they cause damage and ill health.

The deviation has rather resulted in too much attention being given to aesthetics and taste rather than nutritional value. There has also been a lot of deception and compromises going on. For example, is it not deception to allow the multi billion dollar advertisement of cigarette smoking only to tell us subtly that smokers are liable to die young?



These 3 food habits will drastically transform your health and productivity if you will commit to them for a few days. Always remember that your health is your most important wealth. It determines how far you will go in the other areas of life.

Therefore start now to put these 3 food habits to practice. There is no wisdom in eating junk and then try to make up with food supplements or medications later. Be wise now!

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How to Avoid Overeating and Improve Your Health

How to avoid overeating is an important subject. This is so because overeating has a number of ugly consequences such as fast aging, low productivity, over laboring of the body organs, frequent hunger pangs, poor sleep, overweight challenges etc. This being a big issue on our daily health, it becomes important to take a look on how to avoid overeating.

Overeating is an important aspect of not eating right.


If one must not over eat, there must be some concrete decision not to do so. In order not to overeat, a number of steps must be taken.

Steps to Avoid Overeating

  1. Take the decision not to overeat anymore.

Many great achievements start with a firm decision to achieve the set goal. Nothing on its own is impossible. What is considerably impossible is what our mind refuses to believe or accept.

Knowing that overeating sets your health and productivity backwards is enough reason to take such a decision.

  1. Heed warning sign by your sense of sight.

The sense of sight plays a big role if one must avoid overeating. How does it do that?

The eyes give out information or warning concerning the size of food immediately it is presented.


At the first sight of the food, the eyes immediately send information to the brain as to whether the food is much, little or appropriate.


In order to avoid overeating, one must work with the information received.


If the eyes tell you that the quantity of the food is appropriate, relax well and enjoy it.


If your brain receives information that the food is small, you may ask for a little more before starting to eat. Once you receive information that the quantity of the food is appropriate, it will be time to start eating.


If it is possible, and it is possible, resist the temptation to ask for more after eating. The reason for this will be explained later.


Now to the point where the real issue is:


If you received information from the brain that the food is much or over sized, what do you do? What you do will determine whether you will eventually avoid overeating or not.



The first option may likely be: let me eat first, when I’m satisfied, I’ll leave the rest. This is a wrong option. Why?

Both from observations and experiences, I’ve come to appreciate the fact that for most of us, if you think the quantity of food is much and you intend eating only half of it, by the time you realized it, all the food is gone!

Therefore, the best practice would be to ask for a plate so as to take as much as you wish for.

It will also not be the best practice to ask someone to cut the food into two or three, because they usually want to be sympathetic and only remove just a small portion. It will definitely be better that you take the responsibility to take just the much that is appropriate for you at that moment.

Another step in not over feeding is:

  1. Eat slowly.

Eating slowly is a vital step if one must not over eat!

The reason for this is very simple.

It is more appropriate that your brain should be the one telling you that you have had enough and not your stomach.

It takes between 20 and 30 for the brain to receive signal that the body has had enough food.

If you rush your food and rely on the stomach to give you information that you have had enough, you would have already over eaten by the time that information comes.

To minimize this, size your food with your eyes, take what is appropriate and eat it as slowly as you possibly can.

This is one strong reason you should not form the habit of asking for more if your eating does not take up to 20 minutes or more. When you rush your food and ask for more, even though you may have had enough, but the brain, having not received the information that you are satisfied, will allow you to go on eating until you are over filled.

Another step in not overeating is:

  1. Compare the worth of the food with the worth of your health.

This is also an important consideration that will lead one to minimize or eliminate overeating.

Some people have the habit of considering that whatever is left uneaten is a waste. And because they hate wastage, the food must be completely consumed. This is only a half truth. For some people, the food is better ‘stored’ in the stomach than left in the pot or plate. As a result of such belief, one is often encouraged to finish whatever food he is served in order not to ‘waste’ the excess.

This is a wrong notion.

When you consider the ugly consequences of over eating, you will have no option but to agree that it is better, safer and healthier, and even cheaper to just eat enough and leave the rest.

You are not bound to finish whatever food you are served. Yet to avoid such temptation, I have pointed out that before starting out to eat, just take what your brain tells you that will be enough and remove the extra out of sight.

If you appreciate the extent to which the unnecessary extra does damage to your body system, you will gladly not want to ‘save’ that extra in your body system.

Good consideration should be: this extra food I want to save and the cost of medication later, which is more profitable?

Applying these simple steps will help you to avoid overeating. This will strongly improve your health within just a few days. See you on the side of health.

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7 Reasons you should not Overeat at Evening or Night!

Overeating at any time is generally very unhealthy. Most often, the ugly consequences are less obvious than should be the case. For good health, there are a number of reasons you should not overeat in the evenings or night.

There are certain times that over eating will not do as much damage as at other times. There is therefore, a certain period of time that one must avoid over eating as one would avoid a leper. What is such a time?

Evenings ornight!

Never over eat in the night or late evening.

Most unfortunately, this is about the time most people will over eat. Why?

For a number of people, having finished a successful or stressful day’s business, it is now time to go and refresh and relax. Snacks, drinks and even food may accompany such relaxation. Soon after, they are at home. It will now be time for supper. By the time they are done, it will only take about 20 minutes to realize that they have overeaten.

For some people, having taken some snacks late afternoon, they may want to shift eating the supper till late evening. But the truth is that the extra food is highly not needed and unnecessary. The result of such disposition is overeating!


Seven Reasons you should not Overeat at Night!

  1. You do not need that extra during the period

Night is the period in which activities are highly reduced for most people. It may not be right to say that it is the time of inactivity but it is closely so. Therefore, the extra food that makes one to overeat is very much not necessary at this period. In fact, this is the major cause of overweight and obesity. In view of the problems associated with overweight, it is not worth taking the chances of overeating in the evening or night.

  1. It over Labors some Organs

All the organs involved with digestion will need a good rest as we sleep in the night. This is particularly needful, seeing they have been seriously at work during the day as they digest the entire food intake.

Over eating at night makes the organs to continue working when they should be at rest. Such continuous over labor is highly unhealthy for the organs. Over working the organs is responsible for organs failures such as kidney failure, heart failure, liver failure, etc.

  1. Leads to Lowered Productivity

It leads to lowered productivity. How? Usually, overeating around the night causes insomnia. As a result, the person wakes up the next day still having a need to sleep. In such a state, the persons’ productivity will be lowered greatly because he is dull. This alone is a good reason not to overeat at night or evening for any person that wants to make a significant progress.

  1. Makes you to wake up feeling hungry.

When one over eat in the evening or at night, the blood sugar level rises and drops after a while. This drop in the blood sugar level causes a feeling of hunger. As a result, the person wakes up feeling hungry early in the morning even when there is enough reservation to carry him a number of hours or even days.

  1. It gives the person weight

Recall that food is fuel that the body burns to give us energy, healing and health. Since the night is a period of reduced physical activities, the energy coming from the food is not being utilized. Therefore it is stored in the body and consequently converted to fat.

The fat leads to increased body weight and often is very unhealthy. Overweight leads to a number of complications such as cancer risk, mood disorders, hypertension, liver disease, reproductive disorders, diabetes etc

  1. Leads to poor quality sleep

A healthy sleep is medicinal. It heals, it refreshes. After a healthy sleep, one should be able to wake up feeling strong and refreshed.

Overeating at night leads to poor quality sleep, waking up tired and exhausted.

One wakes up highly poorly refreshed because the organs that should have been ‘resting’ were wide ‘awake’ doing the extra job of digestion.

If you wake up some morning feeling exhausted, poorly refreshed and disorganized, look back at the time you had your supper and the quantity of food you had.

Also associated with such poor refreshing sleep is the fact that one’s head feels like it has been beaten with rubber hammer.

  1. Leads to Aging Fast

All things being equal, it is right to assume that the person whose work is less stressful will look younger than the one whose work involves lots of stress.

For the individual who has formed the habit of allowing his organs to over labor every night, the one will likely age faster than would have been the case in the absence of the extra stress.

Are you looking a little older than your age? Look backward. Look back to your eating pattern and make adjustments as is necessary


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6 Ways Overeating Affects Your Health And Productivity

Overeating is highly deadly and is a very important aspect of not eating right. It is necessary not to over eat as it is very unhealthy. Overeating affects your health and productivity negatively in a number of ways.

Most people at one time or the other had over eaten. It occurs often among many people and if the person is observant, it is not always a palatable experience.

I know because it used to be part of my problem. In fact, it used to be a regular occurrence with me until I had knowledge.  After that I had to seriously fight it until it was conquered.

Have you ever over eaten? What was your experience like?



What is Overeating?

Overeating is eating to the point when

  1. You feel some weight in your stomach; or
  2. You eat till you feel some discomfort, as a result of the eating.

It is the excess food in relation to what the body requires at the particular time.


Ways Overeating affect your health and productivity

Here is a list of  6 ways overeating affects your health and productivity.

  1. Overeating is highly unhealthy as it overworks the organs


Overeating is highly unhealthy. It over labors the organs that are associated or involved  with digestion such as the brain, heart, stomach, large and small intestines, gall bladder, pancreas, kidney, liver etc. Over laboring these organs is majorly responsible for the frequent cases of heart attack, kidney failure, liver failure, colon cancer etc. From this, it is clear enough that overeating affects your health and productivity.



  1. Overeating makes the one dull and less productive

Overeating makes the person involved dull. This is so because the organs are doing extra job to handle the excess food taken at the point. This is particularly the case between two to three hours after the overeating.

What can a dull man do? Not much. As a result the individual is much more prone to be less productive.

  1. Overeating leads to frequent hunger pangs

When one over eats or takes sugary products, the level of sugar in the blood rises drastically. When it reduces, it leads to hunger pangs. As a result, the individual form the habit of continuous overeating.


  1. Overeating leads to non-refreshing sleeps

If one is above 40 years, overeating will often lead to insomnia, that is, inability to sleep at night.


The sleep is usually not refreshing because the organs which were supposed to be ‘resting’ while we sleep are busy doing some work of digestion. As a result the individual may be sleeping but not resting.


  1. Overeating Leads to Aging Fast


There are some pictures I took many years after graduation from a university in which I looked younger than when I was an undergraduate a number of years after. Why? As an undergraduate, I was on the fast lane of life until I surrendered to the Lordship of Jesus Christ. The stress of life on the fast lane coupled with not eating right as well as overeating all joined to make me look far older than was the case then.

Generally, constant overeating will lead to aging fast. Who wants to age fast? It is therefore clear that overeating affects your health and productivity.

  1. Overeating Leads to Overweight.

Overeating usually leads to overweight. Sometimes it leads to outright obesity. Overweight is responsible for a number of health challenges such as high blood pressure and cancer. In fact, overweight is officially the second leading cause of cancer. I hope that did not surprise you?

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Top 7 Healthy Nuts And Seeds You Should Eat Regularly

Healthy nuts and seeds contain numerous nutrients that are important to man’s health. They have a lot of health benefits that it is not healthy to ignore them for long. No many can boast of truly eating enough of these because of their costs and scarcity. Do you think that you are eating enough of them?

Nuts and seeds are seasonal. One should take advantage of their availability during their peak season and eat enough of them. To enjoy a particular nut or seeds all through the year, one may need to dehydrate them using quality food dehydrators. Fortunately, different nuts and seed are available all year round.

Here are a list of seven nuts and seeds you should endeavor to eat regularly in order to enjoy the health benefits contained in them.


Walnuts are very good for a number of the body organs such as your heart and brain. Wallnuts contain ellagic acid  which is a cancer-fighting antioxidant.

Other health benefits of regular consumption of walnuts include the reduction of the risk of prostate cancer in men and breast cancer in women, lowering of high blood pressure, improving cholesterol levels, aiding in weight management, boosting brain health and managing diabetes.


Almonds are very rich in healthy calcium, and contain magnesium, vitamin E, selenium and lots of fiber. They can lower cholesterol and help prevent cancer. These oval-shaped nuts also contain protein, zinc, potassium, phosphorus, copper, iron and a number of the B vitamins. Selenium, for example, a well known immune system booster.


Cashews are actually seeds and not nut as we often hear. Have you not been calling it cashew nuts? They are kidney shaped and are rich in minerals like zinc copper, magnesium, iron and biotin. Cashews are low-fat nuts and have high oleic acid concentration.

The rich nutrients in cashew make it a good source of providing energy, improving cardiovascular health and lowering cholesterol. It also helps in the production of hemoglobin, management of Type 2 diabetes. Cashew helps maintain healthy eyes, hair and skin. Looking to have healthier eyes? Eat cashew seeds regularly.

For cancer patients, cashew seeds are not very healthy for them

Pumpkin Seeds

Pumpkin Seeds are rich in a number of nutrients such as zinc and omega-3 fatty acids. It is also rich in anti-oxidants

When pumpkin seeds are regularly consumed, it helps boost the immune system health, lower bad cholesterol and regulate blood sugar. It is also good in fighting anxiety and depression as well as reducing arthritis pain. It supports prostate health, improve heart health, and reduce the risk of developing some types of cancer. Good reasons to regularly consume pumpkin seeds, particularly during its peak availability.

Pine Nuts

Pine nuts which are also known as cedar nuts, are the edible seeds of pine trees. Cedar Nuts, which is also referred to as Pine Nuts contain essential Vitamins like Vitamins A, B, D, E. They are rich in essential amino acids.

The Pine nuts help improve the heart or cardiovascular health and reduce bad cholesterol. They also protect the arteries from damage and suppress appetite (making it good for weight management). Pine nuts  boost energy and improve vision health. They also help increase the blood’s hemoglobin level and relieve fatigue and tension. These are great reasons why cedar nuts or pine nuts should be part of your regular diet.

 Sunflower Seeds

Sunflower seeds, from the sunflower tree, are rich in the following nutrients:  phytochemicals, folate, selenium, copper and Vitamin E which is a good antioxidant.

Regular consumption of sunflower seeds can help boost immunity, prevent cancer, reduce the severity of asthma, lower high blood pressure, prevent migraine headaches and reduce the risk of heart attacks.

Flax seeds

Flax seeds are the best source of omega 3 oil. Its oil, which is much healthier than the omega 3 fish oil, is sometimes used to make medicine. It also contain lignans which is a quality antioxidant. Flax seed oil is also rich in alpha-linoleic acid, (ALA).

The high fiber in flax seeds promotes healthy bowel functioning, suppresses appetite and helps support weight loss. It helps prevent breast and prostate cancers. Flax seeds can even help ease the symptoms of premenstrual syndrome (PMS), support cholesterol health, protect against heart disease, stabilize blood sugar and reduce the risk of cancer. They are equally good for maintaining healthy skin and hair.





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