What are Omega-3 fatty acids?                                                                     

Omega-3 fatty acids are fats commonly found in plants and marine life.
Two types are abundant in oily fish: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Meanwhile, alpha-linolenic acid (ALA) is primarily found in plant-based foods such as flaxseed.
Omega-3 is found throughout the body, particularly in the brain, retina, and sperm cells. However, because the body cannot produce omega-3 on its own, it must be obtained through diet.

BENEFITS OF OMEGA-3 FATTY ACIDS:

1. Omega-3 Fatty Acids May Benefit Bone and Joint Health

Osteoporosis and arthritis are both common skeletal system disorders.
According to research, omega-3 fatty acids can improve bone strength by increasing the amount of calcium in your bones, which should lead to a lower risk of osteoporosis.
Omega-3 fatty acids may also be used to treat arthritis. Patients who took omega-3 supplements reported less joint pain and increased grip strength.

https://pubmed.ncbi.nlm.nih.gov/9624425/
https://pubmed.ncbi.nlm.nih.gov/13665344/
https://pubmed.ncbi.nlm.nih.gov/10377605/

2. Omega-3 Fatty Acids Can Help With Depression and Anxiety

Depression is one of the world's most common mental illnesses.
Sadness, lethargy, and a general lack of interest in life are symptoms.
Anxiety, another common disorder, is characterised by a state of constant worry and nervousness.
Surprisingly, studies show that people who consume omega-3s on a regular basis are less likely to be depressed.
Furthermore, when people suffering from depression or anxiety begin taking omega-3 supplements, their symptoms improve.
Omega-3 fatty acids are classified into three types: ALA, EPA, and DHA. EPA appears to be the most effective of the three in combating depression.
In one study, EPA was found to be as effective against depression as a commonly used antidepressant drug.

https://www.sciencedirect.com/science/article/abs/pii/S0165178115003844
https://www.sciencedirect.com/science/article/pii/S2213422015005387
https://pubmed.ncbi.nlm.nih.gov/15939839/
https://www.sciencedirect.com/science/article/abs/pii/S0165178115003844
https://pubmed.ncbi.nlm.nih.gov/22910528/
https://www.tandfonline.com/doi/abs/10.1080/00048670701827275

3. Omega-3 Fats Are Beneficial to Your Skin

DHA is a component of your skin's structure. It is in charge of the health of cell membranes, which comprise a large portion of your skin.
A healthy cell membrane results in skin that is soft, moist, supple, and wrinkle-free.
EPA is also beneficial to your skin in a variety of ways, including-
Managing your skin's oil production and hydration.
Preventing hyperkeratinization of hair follicles, which results in the small red bumps commonly seen on the upper arms.
Preventing premature skin ageing.
Lowering the risk of acne

Omega-3 fatty acids can also help to protect your skin from sun damage. After sun exposure, EPA helps to prevent the release of substances that eat away at the collagen in your skin.

https://pubmed.ncbi.nlm.nih.gov/19335417/
https://www.sciencedirect.com/science/article/abs/pii/S0738081X10000441
https://pubmed.ncbi.nlm.nih.gov/19335417/

4. Omega-3 Fatty Acids May Reduce Heart Disease Risk Factors

Omega-3 fatty acids are unsaturated fatty acid that has been shown to reduce inflammation throughout the body. Inflammation in the body can cause blood vessel damage, which can lead to heart disease and strokes.

Omega-3 fatty acids may benefit heart health in the following ways:

Triglyceride reduction
Slightly lowering blood pressure
Lowering blood clotting
Reducing the likelihood of strokes and heart failure
Getting rid of irregular heartbeats

Eat at least two servings of fish per week, preferably fish high in omega-3 fatty acids. It appears that doing so lowers the risk of heart disease, particularly sudden cardiac death.

https://pubmed.ncbi.nlm.nih.gov/16879829/
https://pubmed.ncbi.nlm.nih.gov/19487105/
https://pubmed.ncbi.nlm.nih.gov/14505813/
https://pubmed.ncbi.nlm.nih.gov/19685375/

5. Omega-3 Fatty Acids Can Help With Inflammation

Inflammation is the body's natural response to infections and damage. As a result, it is critical for your health.
However, inflammation can last for a long time even in the absence of an infection or injury. This is referred to as chronic — or long-term — inflammation.
Long-term inflammation can contribute to almost every chronic Western illness, including heart disease and cancer. 
Notably, omega-3 fatty acids can reduce the production of molecules and substances associated with inflammation, such as inflammatory eicosanoids and cytokines.
Several studies have found a link between higher omega-3 intake and lower inflammation. 

https://pubmed.ncbi.nlm.nih.gov/12480795/
https://pubmed.ncbi.nlm.nih.gov/21784145/
https://pubmed.ncbi.nlm.nih.gov/16841861/
https://pubmed.ncbi.nlm.nih.gov/12490959/
https://pubmed.ncbi.nlm.nih.gov/12490960/

6. Omega-3 Fatty Acids Can Help Fight Autoimmune Diseases

When you have an autoimmune disease, your immune system misidentifies healthy cells as foreign cells and begins attacking them.
Type 1 diabetes, in which your immune system attacks the insulin-producing cells in your pancreas, is a prime example.
Some of these diseases can be fought with omega-3 fatty acids, which may be especially important in childhood.
Getting enough omega-3 fatty acids during your first year of life has been linked to a lower risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes, and multiple sclerosis, according to research.
Lupus, rheumatoid arthritis, ulcerative colitis, Crohn's disease, and psoriasis can all be treated with omega-3 fatty acids.

https://pubmed.ncbi.nlm.nih.gov/21760742/
https://pubmed.ncbi.nlm.nih.gov/15723739/
https://pubmed.ncbi.nlm.nih.gov/14668274/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4216999/
https://pubmed.ncbi.nlm.nih.gov/26362904/
https://pubmed.ncbi.nlm.nih.gov/15290734/
https://pubmed.ncbi.nlm.nih.gov/15723739/

7. Omega-3 Fatty Acids Have the Potential to Improve Eye Health

DHA, an omega-3 fatty acid, is an important structural component of your eye's retina.
Vision problems can occur if you don't get enough DHA.
Interestingly, getting enough omega-3 has been linked to a lower risk of macular degeneration, which is one of the leading causes of permanent eye damage and blindness worldwide.

https://pubmed.ncbi.nlm.nih.gov/15555528/
https://pubmed.ncbi.nlm.nih.gov/22559899/
https://pubmed.ncbi.nlm.nih.gov/2136947/
https://pubmed.ncbi.nlm.nih.gov/15812120/

What is Glutathione?                                                                       

Glutathione is a powerful antioxidant found in both plants and animals. Glutathione, also known as the "Master Antioxidant," boosts (recycles) other antioxidants such as vitamin C and E, as well as alpha-lipoic acid and CoQ10.

Glutathione is a tripeptide, which is a very small protein made up of three amino acids:

-Cysteine
-Glycine
-Glutamic acid (or glutamate)

Glutathione exists in two forms: 

Reduced glutathione (GSH, or L-glutathione), which is active, and oxidised glutathione (GSSG), which is inactive. As GSH patrols the cellular environment and extinguishes oxidative "free radical" fires, it becomes oxidised and inactive, transforming into GSSG.

BENEFITS OF GLUTATHIONE

1. Helps to reduce oxidative stress

When the body's ability to resist free radicals and its ability to produce them is out of balance, oxidative stress ensues. Excessive oxidative stress may be a precursor to a variety of illnesses. Diabetes, cancer, and rheumatoid arthritis are among them. Glutathione protects against the effects of oxidative stress, which may lead to a reduction in disease.

According to a study published in the Journal of Cancer Science and Therapy, glutathione depletion causes increased oxidative stress, which can lead to cancer. In cancer cells, increased glutathione levels increased antioxidant levels and resilience to oxidative stress, according to the study.

Bayani U, et al. (2009). Oxidative stress and neurodegenerative diseases: A review of upstream and downstream antioxidant therapeutic options. DOI:
10.2174/157015909787602823

2. It may aid in the fight against autoimmune illness

Autoimmune illnesses generate persistent inflammation, which can lead to an increase in oxidative stress. Rheumatoid arthritis, celiac disease, and lupus are among these disorders. According to one study trusted Source, glutathione aids in the reduction of oxidative stress by either boosting or inhibiting the immune system. Autoimmune disorders damage certain cells' mitochondria. Glutathione protects mitochondrial cells by scavenging free radicals.

Perricone C, et al. (2009). Glutathione: A key player in autoimmunity. DOI:
10.1016/j.autrev.2009.02.020

3. Glutathione for Skin

Many people want flawless, youthful skin, whether they have acne, wrinkles, dryness, eczema, or puffy eyes. According to scientific evidence, glutathione is an effective treatment.
Fortunately, you don't have to empty your bank account to restore your skin's youth and health. You can solve the problem from within. Glutathione allows cells to heal and regenerate themselves.
Glutathione has been shown to not only reduce melanin (pigmentation) in the skin but also to reduce wrinkles and increase skin elasticity.
Glutathione affects skin pigment production by inhibiting tyrosinase, an enzyme involved in the production of melanin.

GSH and GSSG both achieved skin-lightening effects in one study, though it takes a few weeks to develop. Because the effect on pigmentation is transient, you'd have to keep using glutathione to keep the skin whitening effect going.

A meta-analysis of multiple studies confirmed that using glutathione results in skin lightening.
Glutathione has also been linked to a reduction in psoriasis. Consumption of whey protein, which contains glutamylcysteine, a precursor to GSH, increased glutathione levels in this clinical trial. The same studies show that glutathione not only lightens the skin but also improves skin elasticity and reduces wrinkles.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413479/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808366/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805302/

4. Glutathione and Cardiovascular Health

The most common cause of death in the United States is still a heart attack. A lesser-known fact is that glutathione may help prevent heart attacks and other forms of heart disease by neutralising the "lipid oxidation" (fat oxidation) process.

Almost all heart disease begins with the buildup of arterial plaque within the artery walls. Bad cholesterol (LDL) is a lipid that oxidises and damages the lining of the blood vessels, resulting in the formation of plaque (atherosclerosis).

When these plaques rupture and break off, they can clog your blood vessels and block blood flow, resulting in heart attacks or strokes.

Glutathione, with the help of an enzyme called glutathione peroxidase, inhibits the superoxides, free radicals, hydrogen peroxides, lipid peroxides, and peroxynitrites that cause lipid oxidation and harm your health.

Glutathione, in this way, helps to prevent damage and lowers the risk of heart attacks.

In a study of 643 cardiac patients who had coronary angiography in Germany, those who died of heart attacks had significantly lower levels of glutathione peroxidase than those who survived.

We are at a higher risk of heart disease and cardiovascular events if we do not have enough glutathione to neutralise artery damage.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4315737/
https://www.cdc.gov/cholesterol/ldl_hdl.htm
https://www.nhlbi.nih.gov/health/atherosclerosis
https://www.nejm.org/doi/full/10.1056/NEJMoa030535#t=article

5. Glutathione works to reduce inflammation

Does taking glutathione supplements help with inflammation? Glutathione is extremely effective at combating chronic inflammation!

For the past decade, inflammation has been a hot topic in the natural health world; however, many people still don't fully understand why inflammation is at the root of most of the health concerns plaguing Americans today.

Inflammation is present in almost every chronic illness, including diabetes, heart disease, and cancer. Inflammation, on the other hand, is both healthy and necessary (in short bursts) in the fight against infectious invaders.

Inflammation can also be triggered by injury. Your immune system responds the same way whether you're talking about trauma, infection, toxins, or allergies.

First, the blood vessels in the injured area expand and widen to allow your body's natural healing compounds to reach the injured site as soon as possible. Fluid and immune cells frequently flood the area as a result of increased blood flow.

The physical manifestations of acute inflammation, such as redness, pain, stiffness, and swelling, are caused by an increase in the permeability of the blood and lymph vessels. The acute inflammatory response usually subsides and disappears after the infection or injury has been repaired.

When you need it, the inflammatory response comes to your aid, and it cools down once the healing is complete. However, we do not live in an ideal world.

In the real world, environmental toxins, your diet, stress, and other lifestyle issues have disabled the system's checks and balances, and inflammation does not subside and disappear as it should. As a result, many people are afflicted with chronic, systemic inflammation.
You're in big trouble if this happens. You're going to need a lot of extra protection. That's where glutathione comes in.
By instructing and influencing our immune white cells, glutathione (GSH) regulates when inflammation increases or decreases as needed. This is a distinct mechanism from its antioxidant properties.
Restoring glutathione balance reduces chronic inflammation and improves immune function.

https://www.ncbi.nlm.nih.gov/books/NBK279298/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5626850/

6. The Immune System and Glutathione

Glutathione maintains your immune system's strength and readiness to fight infections. While vitamin C seems to get all of the attention when it comes to immunity, glutathione is the underappreciated supporting actor who deserves to be the star.

According to research, active glutathione (GSH) primes white cells like a natural killer (NK) and T cells, which are your body's front-line infection fighters. GSH-enhanced T cells can produce more infection-fighting substances, allowing them to control both bacterial and viral infections.

After only six months of use, one clinical trial discovered that GSH doubled NK cells' ability to be cytotoxic (kill invaders). Glutathione has a strong antibacterial effect because it aids immune cells known as macrophages in fighting the bacterium that causes tuberculosis, Mycobacterium tuberculosis.

Researchers discovered that GSH modulates the behaviour of many immune system cells, affecting adaptive immunity and protecting against microbial, viral, and parasitic infections in another study.

Many chronic infections, including EBV, hepatitis, herpes viruses, and Lyme disease, to name a few, can deregulate and suppress the immune system. Glutathione can modulate and reverse this suppression.
Autoimmune diseases appear to be characterised by low glutathione levels.

https://pubmed.ncbi.nlm.nih.gov/22164280/
https://pubmed.ncbi.nlm.nih.gov/24791752/
https://pubmed.ncbi.nlm.nih.gov/23089304/
https://pubmed.ncbi.nlm.nih.gov/19393193/

7. Athletic Performance and Glutathione

When taken before a workout, glutathione supplements can improve athletic performance. The best part is that you don't have to be an ultramarathoner or a bodybuilder to participate. This exercise enhancer can benefit everyone from the average runner to the weekend warrior.

In a study of eight men, the glutathione group performed better, felt less fatigued, and had lower blood lactic acid levels than the placebo group.

This is critical because high levels of lactic acid in the body can cause fatigue, low blood pressure, muscle aches, a drop in body temperature, and respiratory issues.
Glutathione combined with L-citrulline increased NO production more than placebo or L-citrulline alone.

Nitric oxide is well known for its ability to dilate blood vessels, thereby increasing blood flow and oxygen delivery to muscles and tissues. This boosts athletic performance as well as exercise output.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4328900/
https://pubmed.ncbi.nlm.nih.gov/26097441/
https://www.humann.com/science-overview/how-nitric-oxide-works/

What is Whey Protein?

Whey is a by-product of the cheese or paneer production business and contains whey protein as one of its protein components. High-quality protein can be found in large quantities in whey. It is an element that milk contains. Casein (80%) and whey protein (20%) are the two main forms of protein in milk. Whey proteins are a collection of milk proteins that are present in the milk's aqueous solution, while casein is the substance that causes curd to develop. Whey protein is a high-quality protein that contains branched-chain amino acids (BCAAs) and essential amino acids (EAAs), which are crucial for the growth and repair of human tissues. [2]

Main types of whey protein
There are three main types of whey protein:

1. Whey protein concentrate (WPC) – WPC contains 70-80% of protein and some amount of lactose and fat. It has the best flavour among the three types of whey protein.

2. Whey protein isolate (WPI) – WPI is a further processed protein that is produced after all the fat and lactose are removed and has a 90% protein content. It is deficient in many healthy nutrients that are present in WPC.

3. Whey protein hydrolysate (WPH) – WPH, also known as hydrolyzed whey, is the ‘predigested’ form of whey protein. This type of whey protein is easily absorbed in the body and doesn’t require much digestion, since it has undergone partial hydrolysis.
Among the three types of whey protein, Whey protein concentrate is the most widely used protein powder because of its taste and the beneficial nutrients found in it. WPC is also the low-cost protein powder among the three types.

Benefits of Whey Protein :

Supplementation of whey protein has proven to be highly beneficial. [1]

Whey protein is an abundant and well-balanced supply of amino acids that play a strong antioxidant impact. Additionally, it has immunological stimulatory and anticancer characteristics, and it increases the body's protein metabolism, altering the body's composition. [1]

Whey protein contains antiviral and antibacterial effects. Whey has several components that can shield the body from a variety of bacteria, viruses, and poisons. Whey protein strengthens the immune system and guards against illnesses. According to research, rotaviral diarrhoea, a frequent infection in infants and kids, can be fought off with whey protein. In children with HIV, whey protein boosts the production of glutathione, which can reduce infection. It is also prescribed by physicians after surgery or burn treatment. Whey has the ability to function as an antiviral, anticancer, antibacterial, antihypertensive, antioxidant, hypolipidemic, and chelating agent. [1,2]

Whey protein has anticarcinogenic properties. Cancer patients receiving chemotherapy or radiation treatment, experience various side effects, including nausea and loss of appetite. As a result, they find it difficult to consume enough food to meet up their daily nutritional needs. Whey protein, being easily digestible and very gentle to the body, comes as a saviour in such cases. According to research, whey protein guards against the growth of colon, breast, and intestinal malignancies. [1]

Whey protein has the potential to improve cardiovascular health. It reduces the triglyceride levels in the blood. Additionally, it keeps blood pressure levels at a healthy level in overweight or obese people. [1]

Whey protein is a rich source of amino acids. These amino acids are in charge of the body's ability to rebuild and repair muscle tissue. They also encourage the synthesis of muscle protein and muscle development. Whey protein assists in nourishing muscles and promoting the growth of larger, stronger muscles as a result. [1]

Whey protein is the best protein for weight management and fat loss when paired with a balanced diet and exercise. It also reduces waist size and enhances body composition. Being highly satiating in nature, it reduces appetite and regulates the hormones which control hunger in a body. [1]

Whey protein plays a key role in bone formation and also decreases bone breakdown. It has the potential to heal bone disorders and physiologically regulates bone growth. [1]

Whey protein is highly beneficial to infants and pregnant women. It contains numerous ingredients that are likewise present in breast milk and thus, is an important ingredient in a variety of infant formula milk powders. Being an excellent protein source, whey protein proves to be highly beneficial for pregnant women. Whey protein in newborn formulae has also been reported to lessen colic-affected babies' weeping and crankiness. [1,2]

Whey protein raises the body's glutathione levels, which promotes immunity in athletes and other sportspeople. The antioxidant glutathione is a crucial component of a strong immune system. Exercise and physical training may cause a person’s glutathione levels to drop. Whey protein controls glutathione levels, assisting athletes in maintaining a fit and powerful body.[2]

Whey protein contains lactoferrin, which has antitoxin and antibacterial properties and has immunomodulating activity. It also has the ability to protect the body against various diseases such as influenza, cytomegalovirus and hepatitis. [2]

Whey protein is a fantastic dietary supplement for diabetics who must watch their food intake. Whey protein offers people with diabetes more protein and other nutrients than other low-quality proteins, which can contain high fat and cholesterol levels. Additionally, it aids in maintaining healthy body weight and blood glucose levels [2]. Whey protein also helps to lower blood pressure as well as stress and depressive symptoms.

Whey protein aids in the body's tissue repair process and can guard against ulcers and psoriasis. [3]. Whey protein may aid in the prevention of asthma, allergies, and bacterial respiratory infections, according to research. Additionally, it combats colitis, and fatty liver, and guards against DNA deterioration. [4]

Whey protein may also aid in reducing inflammation in the body.
 

References :
Solak, B.B., Akin, N., Health Benefits of Whey Protein : A Review, Journal of Food Science and Engineering, 2, 129-137 (2012).

Kadam, B.R., Ambadkar, R.K., Rathod, K.S., Landge, S., Health Benefits of Whey – A Brief Review, International Journal of Livestock Research, 8(5), 31-49 (2018). doi: 10.5455/ijlr.20170411022323.

Sharma, R., Shah, N., Health Benefits of Whey Proteins, Nutrafoods, 9(4), 39-45 (2010).

Alimoradi, F., Hojaji, E., Jooyandeh, H., Moghadam, A.H.Z, Moludi, J., Whey Proteins : Health Benefits and Food Applications, Journal of International Research in Medical and
Pharmaceutical Sciences, 9(2): 63-73 (2016).

https://www.medicalnewstoday.com/articles/263371#types
https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein
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Whey Protein - The "Wonder Protein?"/ The "Super Molecule?"

Vitamins are organic compounds and are essential nutrients required for the body. They are present in small traces in natural food. 
Vitamins come in two forms: Fat-soluble and water-soluble. Vitamins that are fat-soluble are kept in the body's fatty tissues and liver. Vitamins that are fat-soluble are kept in the body's fatty tissues and liver. A, D, E, and K are examples of fat-soluble vitamins. Water-soluble vitamins are not stored in the body and leave the body via the urinary tract. As a result, the body requires frequent delivery of these vitamins. The water-soluble vitamins include vitamins B and C.
Different types of vitamins: 

Vitamin A – Vitamin A is essential for health as it boosts immunity and aids in cell growth, vision, and fetal development. It possesses anti-oxidant qualities and reduces the incidence of lung cancer, diabetes, and heart disease. It is a crucial nutrient for eye health and guards against some eye illnesses. Vitamin A is essential for both male and female reproduction because it aids in the formation of sperm and eggs. Additionally, it is vital for placental health as well as for the growth, development, and maintenance of fetal tissue.
Additionally, it aids in lowering the likelihood of developing acne. Vitamin A is also involved in the creation of B cell and T cells which protects the body against diseases bringing immunity to the body. It is also a necessary nutrient for bone development. Deficiency in Vitamin A increases the risk of diseases like blindness, measles, diarrhea, anemia, skin diseases, and poor bone health. Foods that are high sources of vitamin A include egg yolks, butter, cod liver oil, chicken liver, salmon, cheddar cheese, papaya, spinach, carrots, pumpkin, and sweet potatoes.

Vitamin B – A group of water-soluble vitamins known as vitamin B, or vitamin B complex, contains chemically unique molecules that are essential for a healthy body. Vitamin B aids in the process of turning the carbohydrates in the diet into glucose, the body's primary energy source. Included in it are the following vitamins: 

Vitamin B1 (Thiamine) – It is necessary for the body's neurological system, heart, and brain to operate normally. It aids in the body's synthesis of energy and the metabolism of carbohydrates. Vitamin B1 improves vision and strengthens the immune system. Additionally, it maintains the kidney's healthy functioning and lowers the chance of kidney disorders. It is crucial for mental health and lowers the risk of disorders like Alzheimer's and memory loss. Deficiency in Vitamin B1 increases the risk of diseases like Beriberi, Wernicke-Korsakoff syndrome, heart diseases, and kidney diseases and impacts eye health. Sources of Vitamin B1 include rice, cereal, bread, pasta, pork, poultry, peas, nuts, dried beans, soybeans, and lentils. 

Vitamin B2 (Riboflavin) – It is essential for the body's ability to produce energy and aids in the breakdown of lipids and amino acids. It also slows the aging process by acting as an antioxidant. Additionally, it is necessary for the body's production of antibodies and red blood cells. The thyroid is kept active by vitamin B2, which also safeguards the brain and digestive systems. Additionally, it aids in enhancing eye and skin health. It maintains the development of reproductive organs, the immune system, and bodily tissues such as the skin, connective tissue, eyes, mucous membranes, hair, and the neurological system. Additionally, vitamin B2 is essential for the body's production of proteins, tissue repair, and wound healing. It also helps in the absorption of minerals and other vitamins in the body and enhances immunity in the body. Deficiency in Vitamin B2 causes slow metabolism in the body, poor eye health, anemia, chronic fatigue syndrome, parched lips, split nails, skin and hair problems, impaired nerve function, poor digestion, and poor mental health. Rich sources of Vitamin B2 include fish, meat, poultry, eggs, dairy products, beans, mushrooms, avocados, dried peas, spinach, asparagus, pumpkin, sweet potatoes, whole-grain bread, millets, and nuts. 

Vitamin B3 (Niacin) – Vitamin B3 helps in aiding enzymes that convert food into energy. It is responsible for cellular metabolism and plays a role in cell signaling and formation and repair of DNA and also acts as an antioxidant. Vitamin B3 may help to increase HDL (good) cholesterol and reduce LDL (good) cholesterol and triglyceride levels, thus, decreasing the risk of heart diseases. Studies show that Vitamin B2 also helps in improving blood circulation and reducing blood pressure. It also protects the insulin-creating cells in the pancreas and may help in lowering the risk of type 1 diabetes. It is also found to improve skin health and boost brain function. According to Dr. Sherry Ross, women's health expert at Providence Saint John's Health Center in Santa Monica, "Niacin has a role in producing certain hormones in the adrenal glands and helps remove harmful chemicals from the liver."
Individuals deficient in Vitamin B3 are at risk of developing a disease called pellagra which involves developing flaky skin, digestive problems, mental disease, and diarrhea. Deficiency in Vitamin B3 also causes poor blood circulation, indigestion, vomiting, canker sores, depression, memory loss, headache, loss of appetite, constipation, and fatigue. Food sources rich in Vitamin B3 include chicken liver and breast, tuna, turkey, salmon, peanuts, milk, eggs, avocadoes, brown rice, whole wheat, mushrooms, green peas, potatoes, and fortified cereals. 

Vitamin B5 – For the body to operate properly, vitamin B5 is a crucial ingredient for the production of blood cells. The body may use the food's lipids, proteins, and carbs for energy and the repair of its organs, tissues, and muscles thanks to its assistance in breaking down these nutrients. It aids in managing blood cholesterol levels as well as supporting the digestive system. Additionally, it moisturizes the skin and hastens wound healing. It also improves brain health and assists in lowering stress and anxiety.
Deficiency in Vitamin B5 increases sensitivity to insulin and causes tiredness, depression, irritability, sleep disorders, stomach aches, nausea, vomiting, muscle cramps, respiratory problems, gastrointestinal problems, and rheumatoid arthritis. Top sources of Vitamin B5 include broccoli, cabbage, kale, cauliflower, tomatoes, corn, avocados, potatoes, whole-grain cereals, nuts, beans, peas, mushrooms, eggs, lentils, dairy products, fish, meat, and poultry. 

Vitamin B6 – Vitamin B6 plays a significant role in carbohydrate, protein, and fat metabolism and the formation of red blood cells and neurotransmitters. It helps in regulating emotions, improves mood, and reduces premenstrual syndrome, irritability, anxiety, and depression. Additionally, it enhances brain function and lowers the danger of Alzheimer's disease. Because it is crucial for the creation of blood hemoglobin, vitamin B6 guards against anemia. In pregnant women, Vitamin B6 comes as a savior in treating nausea and morning sickness. Additionally, it aids in controlling blood cholesterol levels and guards against heart disease and artery blockages. It also lowers the risk of the development of colorectal cancer and breast cancer. In particular, age-related eye problems are helped to be prevented by vitamin B6. Rheumatoid arthritis patients' inflammation is reduced by it.
Deficiency in Vitamin B6 increases the risk of diseases like Anaemia, skin diseases, depression, low immunity, kidney diseases, and autoimmune diseases. Foods rich in Vitamin B6 are potatoes, bananas, chickpeas, salmon, tuna, poultry, nuts, fortified cereals, whole grains, beans, papayas, and oranges. 

Vitamin B9 (Folic acid) – An essential nutrient, folic acid supports healthy cell growth and the creation of red blood cells. Given that it aids in the creation of DNA and other genetic material, it is crucial for maintaining prenatal health. It also has a big impact on early pregnancies because it lowers the incidence of brain and spine birth abnormalities. Additionally, it helps to improve renal, diabetic, brain, and inflammatory health. Folic acid helps in reducing the risk of developing cardiovascular diseases, and certain cancers and also helps in treating depression.
Deficiency in Folic acid or Vitamin B9 increases the risk of congenital irregularities and causes fatigue, weakness, irritability, headache, heart palpitations, tongue and mouth sores, and anemia. A high quantity of folic acid is found in foods such as oranges, whole-wheat products, dried beans, peas, lentils, beet, broccoli, liver, brussels sprouts, spinach, asparagus, lettuce, banana, papaya, avocado, boiled egg, grapefruit, kale, lemons, melons, and strawberries. 

Vitamin B12 – The synthesis of red blood cells, as well as the healthy operation of the brain and nervous system, depend heavily on vitamin B12. It improves thinking ability and prevents congenital abnormalities. Additionally, it prevents macular degeneration in the eyes and aids in the production and management of DNA. It is essential for the body to produce energy. Birth defect risk is lowered thanks to vitamin B12, which also protects from anemia and heart conditions. It promotes healthy bones and guards against osteoporosis. Additionally, it elevates mood and treats depression. The body's hair, skin, and nails benefit from vitamin B12.
Deficiency in Vitamin B12 increases the risk of anemia, birth defects like neural tube defects, osteoporosis, macular degeneration in the eye, depression, memory loss, fatigue, heart diseases, and dermatological problems. Vitamin B12 is found in abundance in beef, pork, eggs, poultry, lamb, fish, and dairy products.

Vitamin C – A vital ingredient for the body is vitamin C. Due to the fact that it is a water-soluble vitamin, it must be consumed orally with food or supplements. It is an effective antioxidant and supports the body's immune system, which helps it combat inflammation. According to research, vitamin C may help lower blood pressure, levels of LDL (bad) cholesterol, and triglycerides, which lowers the risk of heart disease. It might also aid in lowering blood uric acid levels, preventing gout attacks. Supplements of vitamin C help in absorbing iron from the diet, thus reducing the risk of iron deficiency or anemia. Studies have shown that taking vitamin C quickens the healing process of wounds. Vitamin C helps in the production of WBC in the blood and thus, protects the body against infections. It also has a positive impact on the memory and thinking capability of the brain with aging. Vitamin C reduces the severity of the common cold and its recovery time in both children and adults. Individuals deficient in Vitamin C are likely to develop scurvy, fatigue, malaise, anemia, heart diseases, gout, and dementia. Natural food sources of vitamin C are citrus fruits like oranges, kiwi, lemon and grapefruits, strawberry, bell pepper, broccoli, kale, spinach, tomatoes, cabbage, cauliflower, and green peas.

Vitamin D – Vitamin D, also referred to as the "sunshine vitamin," is created in the body when UV rays from the sun interact with unique receptors on the skin. It aids in regulating how much calcium and phosphate are absorbed from the diet. Phosphorus is necessary for healthy bones, muscles, teeth, nerves, and general bodily function, and calcium enhances bone health. Strengthening bones and muscles, reducing inflammation, enhancing heart health, and boosting immunity are all benefits of vitamin D. Additionally, it aids in the reduction of body weight and lowers the risk of diseases including the flu, respiratory infections, and multiple sclerosis. Deficiency in Vitamin D causes tiredness, aches and pains, bone or muscle pain, stress fractures in the legs, pelvis, and hips, nausea, vomiting, dehydration, inflammation, hair loss, hypertension, eczema, arthritis, osteoporosis, respiratory diseases, allergies, asthma, heart diseases, and depression. Foods that are rich in Vitamin D are fish, egg yolk, milk, oatmeal, yogurt, cheese, butter, cod liver oil, almonds, and mushrooms.

Vitamin E – Vitamin E is a nutrient with antioxidant capabilities that is necessary for healthy blood, skin, brain, vision, and skin. Heart disease and fatty liver disease risks are decreased. Additionally, it helps women with severe menstruation discomfort and pelvic pain. Lung function, skin health, and cognitive disorders like Alzheimer's disease may all benefit from vitamin E. It lowers the risk of adult and pediatric asthma, lowers inflammation, and enhances immunological function in older persons. Vitamin E deficiency can lead to poor vision, damage to the peripheral nerves, ataxia (loss of control of body movement), a decrease in immunity, and nerve pain. Foods rich in Vitamin E include mango, kiwi, tomato, broccoli, spinach, sunflower seeds, almonds, peanuts, canola oil, olive oil, meat, dairy products, green leafy vegetables, pumpkin, avocado, red bell pepper, and fortified cereals.

Vitamin K – Vitamin K is an essential nutrient required by the body for its healthy functioning. It plays an important role in blood coagulation, calcium metabolism, and heart health. It improves bone health and lowers the risk of osteoporosis. It may improve dental health and helps fight against cancer. Vitamin K may help in improving memory in older adults. It also regulates blood sugar levels and blood pressure levels and reduces the risk of cardiovascular diseases and prevents internal bleeding. Vitamin K reduces excessive menstrual flow, menstrual pain, and nausea during pregnancy in women and also prevents hemorrhaging in newborn babies. It also protects the digestive system and the immune system and also reduces the risk of developing cancer in the prostate, colon, stomach, liver, and nasal and oral cancers. Deficiency in Vitamin K leads to an increase in the time of blood clotting, internal bleeding, hemorrhaging, and osteoporosis. Dietary sources of Vitamin K include green leafy vegetables, canola oil, soybean oil, eggs, meat, cheese, legumes, and berries. Vitamins are highly essential for the smooth and healthy functioning of the body. Therefore, to have the required amount of vitamins in the body, it is necessary to include the food sources rich in all vitamins in our diet or by consuming vitamin supplements. 

References:

https://www.frontiersin.org/articles/10.3389/fnins.2020.00326/full
https://www.jimmunol.org/content/204/11/2984
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470929/
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https://www.ncbi.nlm.nih.gov/books/NBK567744/
https://www.who.int/data/nutrition/nlis/info/vitamin-a-deficiency
https://www.frontiersin.org/articles/10.3389/fimmu.2019.01576/full
https://pubmed.ncbi.nlm.nih.gov/24500929/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3843354/
https://pubmed.ncbi.nlm.nih.gov/23826827/
https://www.healthline.com/nutrition/vitamin-a
https://www.healthline.com/nutrition/vitamin-a-benefits
https://www.medicalnewstoday.com/articles/195878
https://www.medindia.net/patientinfo/vitamin-b1.htm
https://www.healthline.com/health/vitamin-watch-b1-thiamine
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riboflavin.html
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The body needs minerals to remain healthy. Our bodies use minerals for a variety of purposes, including maintaining healthy bones, muscles, hearts, and brains. The synthesis of hormones and enzymes depends on minerals.

Zinc – A necessary nutrient with numerous important functions in the body is zinc. It is necessary for a number of bodily functions, including the synthesis of proteins and DNA, wound healing, immune system operation, gene expression and enzyme responses, and body growth and development. The health of the skin and the efficient operation of the taste and smell organs are both dependent on it. It supports the functions of the neurological system, digestive system, and metabolism. Particularly in elderly persons, zinc boosts the immune system and lowers the risk of illnesses. It is frequently used in hospitals to treat burns, skin injuries, and ulcers. It lowers the risk of age-related illnesses such as infections, macular degeneration, and pneumonia. Zinc may also help in treating acne by reducing inflammation.
Symptoms of zinc deficiency include skin rashes, fertility issues, decreased immunity and appetite, impaired growth and development, mood disturbances, chronic diarrhoea, delayed sexual maturity, impaired wound healing and behavioural issues.
Foods rich in zinc include meat, poultry, fish, shellfish, lentils, black beans, kidney beans, nuts and seeds, eggs, dairy products, whole grains, mushrooms, kale, peas and beet greens.

Chromium – Chromium is a crucial trace element that improves insulin sensitivity and facilitates the metabolism of carbohydrates, proteins, and lipids. It functions as an antioxidant and encourages the body's use of insulin. In women with polycystic ovarian syndrome, chromium aids in lipid reduction and glycemic control maintenance. It boosts muscle mass, promotes protein synthesis in the body, and decreases the amount of glucose that is turned into fat. Additionally, it lessens hunger and food intake, which helps with weight loss. It aids in treating diabetes and enhancing heart health.
Although chromium deficiency is very rare, people with low levels of chromium are found to be suffering from fatigue, anxiety, neuropathy, muscle weakness, impaired tolerance of blood glucose levels and less efficiency in the control of cholesterol.
Food sources of chromium include broccoli, apples, bananas, grapes, potatoes, peas, green beans, whole grains, seafood, meat, cheese and eggs.

Calcium – The body has the most of this mineral. It is essential for preserving bone and tooth health as well as the strength of the body. It helps in muscular control, weight management, and the transmission of nerve signals between the body and the brain. Additionally, it promotes blood flow and releases hormones and enzymes that support bodily functioning. In addition to lowering the risk of high blood pressure and heart disease, calcium may help prevent colon cancer. It lessens the chance of hypertension, preeclampsia, and early delivery in expectant women.
Deficiency in calcium causes osteoporosis, osteomalacia, and rickets in children.
Dietary sources rich in calcium are milk, yoghurt, cheese, sardines, salmon, broccoli, kale, cabbage, spinach, nuts, beans, tofu and oranges.

Copper – Copper is an essential trace mineral found in all body tissues and aids in the formation of red blood cells and the regulation of nerve cells and the immune system. It helps in the absorption of iron from food and energy production. It may help in the prevention of cardiovascular disease and osteoporosis. Copper contains antioxidant properties and may help prevent arthritis. It also plays a role in the growth and development of babies in the womb.
Low levels of copper can increase the risk of osteoporosis, cardiovascular diseases, anaemia, loss of skin pigmentation, thyroid problems, infections and Alzheimer’s disease.
Top food sources of copper are liver, oyster, lobster, mushroom, nuts and seeds, green leafy vegetables like spinach and kale, whole grains, beans, potatoes, cocoa, black pepper and dark chocolate.

Iron – Iron is a vital mineral for the proper functioning of haemoglobin in the blood. It helps in many processes of the body including the immune system, gastrointestinal processes, regulation of body temperature, production of energy and focus. It is important for maintaining a healthy pregnancy. It helps in better athletic performance, improves mood and fights fatigue.
The symptoms of low levels of iron in the body are tiredness, difficulty in concentration, poor energy, shortness of breath, anaemia, pale skin, heart palpitations, headaches, itchiness, hair loss, and frequent illness. Iron deficiency may also lead to premature delivery in pregnant women.
Food sources of iron include potatoes, broccoli, watermelon, oranges, kiwi, bell peppers, oats, spinach, tofu, cashew nuts, tomatoes, lentils and dark chocolate.

Iodine – Iodine is a mineral that occurs naturally in soil, seas, and oceans. It is a mineral that is crucial for our bodies. Goiter risk is decreased while thyroid health is promoted. It aids in the treatment of thyroid cancer as well as the control of an overactive thyroid gland. It is essential for the neurodevelopment of foetuses in pregnant women and enhances a child's brain health. Iodine is also linked to newborns' good birth weights. Both fibrocystic breast disease treatment and infection prevention may benefit from it. To make water potable, iodine is used to disinfect it. In case of nuclear emergencies, the Centre for Disease Control and Prevention recommends the use of potassium iodide (KI) to protect the thyroid gland from radiation injuries.  

Deficiency in iodine increases the risk of goitre, pain in the thyroid gland, fatigue, hair loss, depression, poor brain health, difficulty in swallowing, breathing difficulties and weight gain. Babies whose mothers had iodine deficiency during their pregnancies are more likely to have lower IQ and low intellectual ability.
Iodine is found in iodized salt, seafood and fruits and vegetables.

Molybdenum – The body uses molybdenum, an essential trace mineral, to break down proteins and other molecules. Sodium molybdate, a type of molybdenum, is used to treat copper deficiency and prevent tooth decay. The majority of the molybdenum that is stored in the body is transformed into a molybdenum cofactor that activates vital enzymes. These enzymes are in charge of a number of chemical processes in the body, including the removal of toxic byproducts of metabolism, preventing the dangerous formation of sulphites in the body, assisting the liver in the breakdown of alcohol and drugs, and breaking down the DNA building blocks when they are no longer required.
Although molybdenum deficiency is very rare in humans, its long-term deficiency increases the risk of oesophageal cancer. A rare genetic disorder called molybdenum cofactor insufficiency causes babies to be born unable to produce molybdenum cofactor, which prevents them from activating the critical enzymes needed to carry out crucial chemical reactions in the body, ultimately leading to their death.
Rich sources of molybdenum include beans, lentils, grains, liver and kidneys.

Selenium – A crucial trace mineral known as selenium, it is required for several bodily functions, including thyroid and metabolism. It functions as a potent antioxidant and may lower the incidence of breast, lung, colon, and prostate cancer development. It enhances cognition in those with Alzheimer's disease and lowers the risk of heart disease. Selenium supports thyroid health, eases asthma symptoms, and strengthens the immune system. According to studies, it may also lower the incidence of miscarriage and stop HIV from developing into AIDS. In addition to these conditions, selenium is used to treat enlarged prostate, hepatitis C, diabetes, Kashin-Beck disease, low birth weight, muscular dystrophy, selenium deficiency, inflammatory bowel disease, Kashan disease, and Osgood-Schlatter disease. It is also used to treat blood infections, asthma, pancreas infections, swelling after surgery, psoriasis, eczema, and itchy and scaly skin (psoriasis).

Selenium deficiency may increase the risk of heart disease, Alzheimer’s disease, cancer, stroke, premature ageing, thyroid diseases, asthma, low immunity and AIDS. 
Foods rich in selenium include Brazil nuts, seafood, meat, tuna, brown rice, eggs, and white bread.

Magnesium – Magnesium is a crucial mineral for the brain and body. It regulates blood sugar levels and boosts athletic performance. It acts as a cofactor and helps in various biochemical reactions in the body, viz., protein formation, energy creation, creation and repair of DNA and RNA, muscle contraction and relaxation, and regulation of the nervous system. It improves the mood and functioning of the brain. It promotes heart health, prevents migraine attacks and fights inflammation. Magnesium helps in relieving symptoms related to Premenstrual Syndrome, promotes bone health, reduces anxiety and supports sound sleep.

Symptoms of magnesium deficiency include muscle twitches and cramps, poor mental health, osteoporosis, fatigue, high blood pressure, asthma, inflammation, diabetes, and irregular heartbeat.
Best sources of magnesium include almonds, pumpkin seeds, dark chocolate, peanuts, popcorn, oats, cashews, flaxseeds, sunflower seeds, chia seeds, cocoa, coffee, salmon, spinach, peanut butter and avocado.

Ginseng – The plant ginseng is well known for improving physical well-being. It has been utilised for many years in traditional Chinese medicine. It possesses anti-inflammatory qualities and antioxidant capabilities. It promotes mood, cognition, and behaviour while enhancing brain health. It boosts the effectiveness of immunizations against diseases like influenza and strengthens the immune system. Additionally, it aids in lowering the risk of several malignancies. According to studies, ginseng also aids men with erectile dysfunction by enhancing penile blood flow and muscular relaxation. Ginseng boosts energy and combats fatigue. 

Additionally, it increases insulin synthesis, lowers blood sugar levels, and enhances pancreatic cell activity. Ginseng enhances mental function and cognition. 

However, due to the lack of evidence on its safety, ginseng is not recommended for children or pregnant or lactating women.

References:

https://medlineplus.gov/minerals.html
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What is Milk Thistle?

Milk thistle is a herbal remedy extracted from the milk thistle plant, known as Silybum marianum. The herb is originally found in Europe and is now found throughout the eastern United States, California, South America, Africa, Australia, and Asia. A group of Phytonutrients, collectively known as silymarin, are the active ingredients in milk thistle.

 Benefits of Milk Thistle:

Milk thistle has been a traditional treatment for various illnesses such as gallbladder and liver disorders, jaundice, neurological disorders, and even, cancer. It was also consumed to promote breast milk production and to protect the liver from alcohol, snake bites, and other environmental poisons. Silymarin, which constitutes more than 60% of milk thistle, is known to have anti-inflammatory, antiviral, and antioxidant properties.
It is promoted as a dietary supplement having the following evidence-based benefits:
(i) Milk thistle aids in defending the liver against fibrosis, inflammation, and other illnesses as well as other poisons. Furthermore, it regenerates liver cells and aids in the reduction of liver fat.
(ii) Milk thistle may aid in reducing age-related deterioration in brain function as well as neurological disorders like Alzheimer's, dementia, and Parkinson's disease. Additionally, it aids in the treatment of depression.
(iii) Milk thistle may help reduce bone loss in women following menopause and has the potential to protect the body's bones.
(iv) Silymarin in milk thistle, which has antioxidant effects, may have some anticancer effects which may help in the treatment of cancer patients. Additionally, it may improve the efficacy of chemotherapy in some cancers and even kill some cancer cells in others.
(v) Milk thistle has the potential to produce a milk-producing hormone called prolactin, and thus, may increase breast milk production in lactating mothers.
(vi) Milk thistle possesses antioxidant and anti-inflammatory properties, and thus, may help in treating acne.
(vii) The antioxidant and anti-inflammatory properties of milk thistle, may also reduce the risk of kidney diseases.
(viii) Milk thistle helps to control type 2 diabetes by enhancing insulin sensitivity and lowering blood sugar.
(ix) The toxin from dangerous mushrooms can be neutralized by milk thistle.
(x) Varicose veins and enlarged prostate glands may both be lessened by milk thistle.
(xi) Through lowering LDL cholesterol levels, milk thistle may also prove to be advantageous for the heart.
(xii) Additionally, milk thistle is promoted as a dietary supplement for the treatment of cirrhosis, diabetes, hepatitis, jaundice, and other illnesses.
Milk thistle is generally considered safe when consumed orally. However, pregnant women, people allergic to the milk thistle plant, people with diabetes, and people having breast cancer, are required to be cautious while consuming milk thistle supplements.

References :
https://www.healthline.com/nutrition/milk-thistle-benefits
https://www.nccih.nih.gov/health/milk-thistle
https://www.webmd.com/digestive-disorders/milk-thistle-benefits-and-side-effects
https://pubmed.ncbi.nlm.nih.gov/12216075/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7140758/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3959115/
https://www.drberg.com/blog/silymarin-in-milk-thistle-is-a-powerhouse-for-the-liver

In a word, 'yes'. There are fees, but we agree to a fee structure that reflects the amount of business we do together. They can range from ₹0 to ₹15 per transaction. so it might seem like not all the money has been.

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DYET LIFE CARE LLP (Brand: Dyet Nutrition) was founded in 2021 with the objective of providing athletes, bodybuilders, and regular people with the finest quality health supplements.

We believe that nature holds the key to optimal health and wellness, and our team of experts carefully sources and blends natural ingredients to create effective formulas that support a wide range of health needs.

Our dedication to quality extends to every aspect of our business, from sourcing the best ingredients to manufacturing and packaging our products in state-of-the-art facilities. 

We are passionate about helping our customers achieve their health and wellness goals, and are committed to providing exceptional customer service and support.
Our R&D team works around the clock to help our customers achieve their fitness goals. 

They put in a lot of effort to develop supplements that would aid athletes, fitness models, bodybuilders, and regular people in improving their overall health and performance.

Our goal is to supply 100% genuine sports and wellness supplements to empower our customers in reaching their maximum potential. We want to focus our efforts on developing innovative health supplements that will help our consumers live healthier lives.