Vitamin supplements not only provide nutritional needs, but also avoids the signs of aging. Several types of nutrients, like calcium and vitamin D, is not only useful for maintaining health, but also makes us stay young. What are the recommended supplements to maximize health and to keep us young?

Vitamin D
According to Michael F. Holick, MD, PhD, a professor from Boston University School of Medicine, you can reduce your risk of colon cancer, breast and esophagus by 50 percent if you get enough vitamin D.

Vitamin D will inhibit the growth of cancer cells and activate the immune system to fight infection. The best source of vitamin D are egg yolk, fish, and foods that are fortified, such as milk and cereal. Sun exposure is also good for increasing vitamin D levels in the body.

Calcium
This mineral is essential to maintain bone strength and is required for muscle and nerve function. Lack of calcium will cause bone damage occurs more quickly than construction. In addition to bones, research shows calcium supplementation can reduce the risk of polyp formation of colon cancer.

Magnesium
Studies show magnesium deficiency is more common in older people than young people. This happens because for the older people, the body’s ability to absorb magnesium from food is reduced. In addition, medicines such as antibiotics and diuretic medicines also have the same affect. In addition to preventing diabetes, magnesium may also lower blood pressure.

Vitamin B
Several studies have shown, stroke and heart disease could be prevented if we get enough vitamin B6, B12 and folic acid.  Enough of B vitamins can also help us avoid typical elder diseases, like dementia.

Human longevity is not just affected by how well your genes are, but also how well you live your life. Researchers have found a way to eat, move and manage stress that determines how long people live.

A new study conducted on 20,000 people in the UK and has been published in the British Medical Journal, shows that one can reduce the risk of stroke by 50 percent. Just by doing four things, which is active for 30 minutes a day, eating fruits and vegetables, and avoiding excessive smoking and alcohol.

People can reach the age of 100 with a healthy lifestyle. However, Thomas Perls of Boston University School of Medicine, believes that with the assumption that puts genes aside, there’s nothing stopping you living up to the age of 90 years.

Here are 10 habits Perls used to calculate how long a person can survive, as reported by USNews, Tuesday (9/3/2010).

1. Do not retire.
Although already in the retirement age does not mean you can no longer work. “Evidence shows that in a society where people suddenly stopped working, the incidence of obesity and chronic disease increases after retirement,” says Luigi Ferrucci, director of the Baltimore Longitudinal Study of Aging.

2. Floss Teeth Every day
This can keep the arteries (blood vessels) remain healthy. Studies from New York University in 2008 showed that flossing every day can reduce the number of bacteria that cause gum disease in the mouth. These bacteria can enter the bloodstream and trigger inflammation in the arteries, and increases the risk of heart disease.

3. Always move
“Sports is the only way to stay young,” said Jay Olshansky, a professor of medicine and aging researcher at the University of Illinois at Chicago.

Study after study has recommended that the benefits of exercise to improve mood, mental acuity, balance, muscle mass, and bone. No need to exercise at the gym, just by simply walking around the neighborhood for 30 minutes a day.

4. Eat high-fiber cereal for breakfast
Whole wheat benefited especially in the morning can help maintain stable blood sugar levels throughout the day. According to a study conducted recently by Ferrucci and colleagues, people who do this can prevent  diabetes, which could accelerate aging.

5. Sleep at least 6 hours a day
“Sleeping is one of the most important functions for our bodies, our body regulates and heal cells when we are asleep,” Ferrucci said.

6. Consumption of whole foods, not supplements
Evidence strongly indicates that people who have blood that is rich in nutrients, like selenium, beta-carotene, vitamins C and E, has a longer life. But there is nothing to prove that taking supplements can provide anti-aging benefits.

“There are more than 200 different carotenoids and the 200 different flavonoids contained in a tomato,” Ferrucci said. This chemical is beneficial to the body other than known nutrients such as lycopene or vitamin C. Avoid white foods (nutrient-lacking white food) such as bread, flour and sugar. And switch to fruits, vegetables, and whole wheat bread.

7. Reduce the neurotic (nerve pressure)
A better way to cope with stress is yoga, exercise, meditation, tai chi (take a deep breath in for a while). While in the other hand daydreaming, eating chips in front of the TV, partying and drinking to much alcoholic is bad for the body.

8. Live like Seventh Day Adventist
Americans who define themselves as the Seventh Day Adventists, have a life expectancy average of 89 years, about a decade longer than the average American.

They appreciate the body by not smoking, consume alcohol or pamper your body with sweet foods. They are usually vegetarian and eat fruits, vegetables, nuts, and do many sports. They are also very focused on families and communities.

9. Being a creature that used to it
According to Olshansky, people tend to live the old days with a strict routine, eating the same food and doing the same types of activities throughout their lives. Sleep and wake at the same time each day is one good habit to keep the body in a stable equilibrium.

10. Stay socially connected
Have social relationships with friends or loved ones is key to avoiding depression, which can lead to early death, particularly common to a widow and an elderly widower.

Some psychologists even think that one of the greatest benefits to be obtained from the parents exercise a strong social interaction, a walk with friends or join a training class.

The pathologist found many benefits that can be taken from chocolate. Chocolate made from cocoa beans which are rich in compounds called flavonoids that are also found in tea leaves. Until now, more than 4000 kinds of flavonoids have been identified.

Plants synthesize this compounds  from the amino acid phenylalanine and acetate. Flavonoids act as antioxidants, neutralizing the bad effects of free radicals that can destroy cells and body tissues.

One and a half ounce of dark chocolate bar has approximately 800 milligrams of antioxidants, the equivalent of a cup of black tea. New findings show that flavonoids and those compounds are important for health.

In addition to flavonoids, chocolate contains theobromine, an alkaloid compound that is lightweight stimultan can stimulate nerve cells that cause feelings of excitement and fresh. Apart from being stimultan, theobromine is believed to have mood elevating effects.

These compounds encourage the body to pull out other compounds that can cause feelings of comfort and reduce stress. Many people, especially women, eat chocolate for this purpose. After taking quite a lot of chocolate, they will feel more calm. Here are some types of chocolate and its benefits:

Couverture

Couverture chocolate is the best kind. This pure chocolate with a percentage kakaonya high fat, resulting in a very good flavor. Usually used for making hand-made chocolate products. Before use, this type of chocolate through the process of temper (melt) first.

Plain Chocolate

This type of chocolate is used for cookies, cakes, and various other snacks. The percentage of cocoa mass varied between 30-70 percent. The higher concentration of cocoa mass, the better its flavor.

Milk Chocolate

The type of this chocolate is a mixture of sugar, cocoa, melted chocolate, milk, and vanilla. This type of chocolate consumed at most. Kakaonya mass low enough, only 20 percent and it is sweeter than plain chocolate.

Chocolate is certainly a favorite of children because it can be directly consumed by a sweet taste. Content of milk makes sense to be more gentle. If you want to make a cake, this type of chocolate is not a good choice. Apart from relatively small content of chocolate, chocolate is easily burned when melted.

White chocolate

This white chocolate generally does not contain a high cocoa mass. In addition to direct consumption, white chocolate is often used for decoration. Chocolate is made from cocoa fat, sugar, and vanilla that does not contain cocoa solids. Because easy charred, it’s good cooked carefully.

Cocoa

This chocolate products made from cocoa mass after its cocoa fat is separated. This product is very easy to be processed and economical. Can be found in shops around the place you live.

Liquid Chocolate

Liquid chocolate is a product of beverages containing cocoa mass and contain high sugar levels. Sugar levels, so-called ringleaders weight increased.

Potassium represents 5% percent of the total mineral content of a human body, even though only about one litre is found in the body at a time. Potassium is found in our bodies both inside and outside cells and is a very important mineral required every day to stay healthy. More than 98% of the body’s potassium is intracellular. The body easily absorbs potassium, but nearly 90% of it is excreted through the kidneys and bowels. Thus, potassium is a natural diuretic and is important for the elimination of body wastes, such as water and sodium.

Potassium is a primary electrolyte, it is a great alkalizer, and important for maintaining pH and water balance.

Benefits of potassium:

1. Along with other minerals such as sodium, chloride and calcium, potassium helps in normal cellular function, such as transmission of nerve impulses, digestion, healthy muscle contractions, proper cardiovascular functioning (heartbeat irregularities are normally a sign of potassium deficiency), and helping the body to convert glucose into glycogen (the body’s stored form of energy).

2. Potassium helps promote healthy cardiovascular health. It is strongly believed that potassium has the ability to pump sodium out of the body’s cells and reduce body fluid.

3. Potassium, along with sodium, helps to regulate blood pressure. Increasing potassium in the diet may protect against hypertension in people who are sensitive to high levels of sodium.

4. Potassium also affects blood vessel tone as well as the way blood vessels react to the flowing hormones, thus affecting pressure within blood vessels.

5. Potassium therapeutically assists in the treatment of alcoholism, acne, alleviating allergies, promoting the early healing of burns.

6. It also helps with problems such as congestive heart failure, chronic fatigue syndrome or kidney stones.

7. Potassium plays a vital role in cellular integrity by regulating the transfer of nutrients into the cell.

8. Potassium also attracts oxygen to tissues, helps correct positioning of vital organs. Potassium deficiency indicates that probably albumin, sugar, sodium, and chlorine are also in short supply or not being properly absorbed.

9. Potassium helps proper functioning of the adrenal glands. It helps support healthy sugar balance in the body.

Deficiency of potassium –

The kidneys excrete excess potassium from the body, and deficiencies are rarely found in people on a normal balanced diet. A deficiency may result in fatigue, cramping legs, muscle weakness, sluggish reflexes, acne, dry skin, mood swings and irregular heartbeat.

A shortage of potassium in body may cause a fatal condition known as hypokalemia, resulting from diarrhea, increased diuresis and vomiting. Hypokalemia can occur in people with a chronic disease or due to aging process. Deficiency symptoms include muscle weakness, ECG abnormalities, decreased reflex response, congestive heart failure, cardiac arrhythmia and respiratory paralysis.

If the fluid and electrolyte balance is not restored, the risk of heart failure increases.

Potassium deficiency increases acid levels in the body, lowers the natural pH balance, causes problems with the formation of connective tissue. Kidney diseases (such as acute renal failure), diabetes can also cause fluctuations in the levels of potassium. Many medications such as diuretics, cortisone, prolonged use of aspirin, and laxatives also cause depletion of potassium.

Dietary sources of potassium:

Eating a variety of foods that contain potassium is the best way to get the required amount. Individuals who eat a balanced diet do not need potassium supplements. Foods, which are rich sources of potassium include turnips, whole grains, molasses, fish, citrus fruit, apple cider vinegar, bananas, avocados, yoghurt, tomatoes, poultry, oranges, apricots, potatoes (especially their skins), leafy green vegetables such as spinach, lettuce; and meat. One large orange will supply one with 250 mg of potassium, one-eighth of a person’s daily need. Dried apricots contain more potassium than fresh apricots.

Steaming of foods helps to retain nutrients that are lost through other cooking techniques such as boiling (loss of about 50% of potassium content). Steaming results in only a 6% loss of potassium.

Recommended Daily Allowance of potassium:

There is no recommended daily allowance (RDA) for potassium, but it is advised to get between 2,000-3,000 mg per day. The range of intake for children is 780 to 1,600 mg per day.

This is not difficult, and most people meet this requirement on their own through a normal diet. In general, nutritionists recommend reducing salt intake and ensuring adequate supply by increasing the amount of fresh fruit and vegetables in the diet.

If one is into bodybuilding, he must increase the potassium intake, since potassium is needed to maintain muscles in good form, and also because potassium is lost from excessive sweating and urine.

Symptoms of high intake of potassium:

Excessive potassium can be toxic and will affect the heart. This is a problem especially when one is suffering from some problem such as kidney failure. Irregular heart beat and muscle fatigue is sign of toxic potassium levels. In healthy people, the kidneys in the urine excrete excess potassium.

Who requires extra potassium?

People who require potassium supplements include:

# women on oral contraceptives,

# chronic alcoholics or drug abusers,

# smokers

# people undergoing stress

# athletes

# people doing strenuous exertion,

# anyone suffering from any degree of mal-absorption syndrome

# people with eating disorders, especially bulimia and anorexia..

Vitamin B12 has a long history and a solid reputation as an energy booster, and it is among the most important of all the B-complex vitamins. Vitamin B12 deficiency may result negative in hematological, neurological, and gastrointestinal conditions. Gastrointestinal effects of B12 deficiency may include diarrhea, constipation, abdominal pain, excessive flatulence, and a burning sensation on the tongue. Vitamin B12, a member of the B-vitamin family, is a term used collectively to represent a group of cobalt-containing compounds known as corrinoids. The principal cobalamins are cyanocobalamin, hydroxocobalamin, and the two coenzyme forms of vitamin B12, methylcobalamin, and 5-deoxyadenosylcobalamin (adenosylcobalamin). However, the term vitamin B12 is usually used to refer to only one of these forms, cyanocobalamin, which is used to fortify foods and nutritional supplements. Vitamin B12 is a water-soluble vitamin required for normal cell activity, DNA replication, and the synthesis of the mood-influencing substance SAMe. Vitamin B12, also known as cobalamin, works with folic acid to produce healthy red blood cells. Vitamin B12 also keeps your central nervous system healthy.

Vitamin B12 helps maintain the myelin sheath that insulates nerve fibres from each other. B12 deficiency can cause a type of anemia marked by fewer but larger red blood cells that’s called pernicious anemia. It can also cause walking and balance problems, sore tongue, weakness, confusion and, in advanced cases, dementia. Vegetarians who eliminate all animal sources from their diet (also known as vegans) may benefit from taking a vitamin B12 supplement. Vitamin B12 is bound to the protein in food. Hydrochloric acid in the stomach releases B12 from proteins in foods during digestion. Hydroxocobalamin is a man-made form of vitamin B12. Vitamin B12’s main functions are in the formation of red blood cells and the maintenence of a healthy nervous system. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage. People with vitamin B12 deficiency show irregular destruction of the myelin sheaths, which eventually causes paralysis and death.Vitamin B12 levels decrease with age and various measures of cognitive impairment are associated with reduced B12 status. Vitamin B12 deficiencies occur when the body is unable to properly use the vitamin.

Benefits of Vitamin B12

1. Vitamin B12 are critical to the health of the nervous system and to a process that clears homocysteine from the blood.

2. Vitamin B12 is found naturally in food sources (principally animal products) in protein-bound forms.

3. Vitamin B12 deficiency can be a factor in a variety of different health conditions and disorders.

4. Vitamin B12 may help restrain pre-cancerous lung conditions in smokers.

5. Patients with Alzheimer’s show low levels of Vitamin B12.

6.3 Vitamin B 12 and folate are required for the synthesis of S-adenosylmethionine, a methyl group donor essential for the metabolism of neurotransmitters.

7. Vitamin B12 deficiency can be a factor in a variety of different health conditions and disorders.

8. Vitamin B12 has been suggested to help defend against hypersensitivity to sulfites.