Coenzyme Q10

Coenzyme Q10 is an organic chemical compound produced by almost all cells of the body. Its antioxidant properties have caused that many manufacturers of supplements present coenzyme Q10 as an elixir of youth, which inhibits the aging process and prevents the development of civilization diseases. Is this really the case, you will learn from the following article.

1. What is Coenzyme Q10?
2. Coenzyme Q10 – properties
3. Coenzyme Q10 – application
4. Coenzyme Q10 – shortages
5. Coenzyme Q10 – sources
6. Is it worth to supplement Coenzyme Q10?

1. What is Coenzyme Q10?
Coenzyme Q10 (abbreviated CoQ10) is a fat-soluble chemical compound from the quinone group. Vitamin K belongs to the same group of compounds. Other names of coenzyme Q10 are ubiquinone and vitamin Q10. Coenzyme Q10 is synthesized in the body and has mainly functions related to cellular respiration. Its highest concentration occurs in metabolically active organs like the heart, liver, pancreas and kidneys, and the lowest in the lungs.

The name Q10 refers to the chemical group to which it belongs, quinones in English are quinone hence Q. In contrast, 10 means ten isoprene groups under construction of this compound.

2. Coenzyme Q10 – properties
Coenzyme Q10 plays an important role in the process of cellular respiration, which takes place in the energy centers of the cell – mitochondria. Coenzyme Q10 is a cofactor in the electron transport process in mitochondrial membranes, which makes it possible to convert carbohydrates and fatty acids into adenosine 5-triphosphate (ATP). ATP is a type of cellular battery that is constantly charged during cellular respiration. The energy stored in ATP is indispensable in virtually any process taking place in the cells.

Coenzyme Q10 is also a very efficient cellular antioxidant.

The functions of Coenzyme Q10 as an antioxidant are based on

– preventing the oxidation of lipids and proteins in the cell, including so-called bad LDL cholesterol;

– preventing the introduction of mutations into DNA and the formation of tumors;

– regeneration of other cellular antioxidants, which additionally strengthens the antioxidant systems.

Due to this coenzyme Q10 is so important in the protection of cells against aging and development of civilization diseases. Coenzyme Q10 is present in the cell in two forms – oxidized (ubiquinone) and reduced (ubiquinol and hydroquinone). It is in the reduced form of coenzyme Q10 that it works more effectively, which is why it most commonly occurs in the body in this form.

The key to understanding the antioxidant properties of Q10 coenzyme, but also other antioxidants, is to explain what oxidative stress is and why it is harmful to the body.

Oxidative stress is an imbalance between the amount of free radicals produced in the cell and the availability of antioxidants. Free radicals are very chemically reactive molecules that can damage cellular structures by oxidation. Reactivity of free radicals results from the lack of electron on the last molecular orbital. As a result, free radicals try to make up for it, take it away from other molecules, eg proteins or fats in the cell. The result is their oxidation. The formation of one free radical leads to subsequent formation, which initiates a harmful chain reaction. Free radicals may arise as a result of cell metabolism, but their production intensifies with age and by a number of factors such as abnormal lifestyle or chronic diseases.

Toxicity of free radicals is neutralized by antioxidant compounds like coenzyme Q10, but also vitamins C and E. When antioxidants give up the electron to the free radical, they do not become free radicals themselves, therefore they interrupt the harmful chain reaction caused by free radicals. A deficiency of these substances in the body intensifies oxidative stress. Therefore, coenzyme Q10 is so important in protecting cells against accelerated aging and the development of lifestyle diseases.

Another important function of coenzyme Q10 is its ability to regenerate other antioxidants, such as vitamin E. When antioxidants give up the electron to a free radical, they need to be regenerated because they can not continue to perform their functions. In this case, coenzyme Q10 acts as a regenerating compound. The amount of coenzyme Q10 in cell membranes is 3 to 30 times greater than in vitamin E, which further underlines its role in the cell.

The antioxidant effect can also protect against cardiovascular diseases. Coenzyme Q10 prevents the oxidation of harmful LDL cholesterol molecules, which in oxidized form (oxLDL) has radiosensitive properties.

3. Coenzyme Q10 – application
Coenzyme Q10 was first isolated in 1957 by Crane from cow’s heart mitochondria. A few years later, coenzyme Q10 aroused interest in the scientific world, because it was observed that patients with tumors have decreased blood levels. It was found that coenzyme Q10 may have an indirect influence on the development of cancer cells, which is one of the protective elements of the immune system. Substances analogous to coenzyme Q10 inhibit the growth of tumor cells in cell lines and in laboratory animals. Concentration of coenzyme Q10 in the blood may also be related to the prognosis of some cancers.

Research results are promising, where it has been proven that coenzyme Q10 shows protective properties in patients with tumors treated with cytostatic drug doxorubicin. The drug is characterized by high cardiotoxicity, and studies have shown that supplementation with coenzyme Q10 may reduce it.

Other areas that hope for coenzyme Q10 are dermatology and cosmetology. The use of coenzyme Q10 in cosmetics results from its beneficial effects on the skin. Oxidative stress, which can be exacerbated in keratinocytes, eg in a relationship with inappropriate lifestyle and exposure to UV radiation, can be compensated by supplementation with coenzyme Q10 or the use of cosmetics with its content.

4. Coenzyme Q10 – shortages
Factors that reduce the amount of coenzyme Q10 in the body are:
– genetic mutations;
– age;
– diseases, e.g. cancers;
– some medicines, eg statins, blood glucose lowering drugs (glibenclamide, tolazamide);
– chronic psychological stress;
– drugs;
– incorrect diet.

The level of coenzyme Q10 in tissues decreases with age, because its internal production is less efficient and at the same time its consumption increases. This is due to the fact that with increasing age, the level of oxidative stress increases. In addition, factors such as incorrect diet and smoking may reduce its availability.

Synthesis of coenzyme Q10 in the cell is a complicated process that requires the participation of various vitamins – C, B2, B5, B6, B9, B12, therefore vitamin deficiencies may also reduce the concentration of coenzyme Q10.

Mewalonian is one of the most important precursors for the synthesis of coenzyme Q10. Mevalonate is also a precursor to cholesterol synthesis, so drugs such as statins reduce its availability in the body. Due to this, statin supplementation may be considered in people using statins.

Congenital deficiency of coenzyme Q10 is a genetic disease. The cause of the disease are mutations of genes coding for coenzyme Q10 – genes from the COQ group. Most often, mutations appear in the genes COQ2, COQ4, COQ6, COQ8A and COQ8B. It is an extremely rare disease and occurs in less than 1 person in 100,000. The first symptoms of the disease appear during infancy and include serious dysfunctions of many organs.

5. Coenzyme Q10 – sources
The content of coenzyme Q10 in the body is estimated at about 2 grams, of which 0.5 grams must be exchanged daily either by internal synthesis or delivered with food.

The richest in coenzyme Q10 are meat and fish, because these products contain cells with a large amount of mitochondria, as well as fat. Coenzyme Q10 is well soluble in fats. In products of plant origin, coenzyme Q10 is found in significant quantities in oils from the legume and brassicaceae family. Nuts also have a moderate amount of coenzyme Q10. The content of coenzyme Q10 in food products may vary depending on cultivation methods and latitude, especially in plant products.

The content of coenzyme Q10 in the diet of people living in developed countries is from 3 to 6 mg a day and comes mainly from meat products. Such supply is not enough to compensate for the decreasing Q10 coenzyme synthesis with age. In addition, products rich in coenzyme Q10 like meat and offal should not be consumed in large quantities.

Table 1. Coenzyme Q10 content in selected food products

Source Pravst I. et al., Critical Reviews in Food Science and Nutrition 2010.

With the emergence of the idea of ​​functional food, the implementation of methods leading to the enrichment of various products in coenzyme Q10 has begun. However, due to the chemical properties of the coenzyme Q10, this is not easy.

Such strategies include
– adding coenzyme Q10 to food during its production
– enrichment of animal feed with coenzyme Q10
– the use of genetically modified plants that would contain large amounts of coenzyme Q10.

6. Is it worth to supplement Coenzyme Q10?
As long as the synthesis of coenzyme Q10 is normal in the body, food sources are not important. However, when the body ages or the factors that reduce its synthesis, the supply of coenzyme Q10 from external sources becomes important.

The amount of coenzyme Q10 delivered with food is not enough to raise its level in the blood, therefore, for this purpose, supplementation is recommended at a dose of 100 mg / day. Studies show that this supplementation can raise the level of coenzyme Q10 in the blood by about 2 g / mL or more.
Coenzyme Q10 is a widely used in the world dietary supplement and at the same time very safe. This has been confirmed in many controlled clinical trials.

It has been observed that a dose of 100 mg / day or more may cause insomnia, and a dose of 300 mg / day taken over a long period of time may increase liver enzymes, but without signs of damage.

Beneficial effects of coenzyme Q10 supplementation have been observed in some diseases such as cardiovascular and neurodegenerative diseases, diabetes or metabolic syndrome.

It should be borne in mind that supplementation with coenzyme Q10 may reduce the response to anticoagulants, eg warfarin, and reduce the need for insulin in diabetics.

Lesser GJ et al., A randomized, double-blind, placebo-controlled study of oral coenzyme Q10 to relieve self-reported treatment-related fatigue in newly diagnosed patients with breast cancer, “The Journal of Supportive Oncology 2013, 11 (1) , 31-42.
Pravst I. et al., Coenzyme Q10 in Food and Nutrition 2010, 50 (4), 269-80.
Jolliet P. et al., Plasma coenzyme Q10 concentrations in breast cancer prognosis and therapeutic consequences, International Journal of Clinical Pharmacology and Therapeutics 1998, 36 (9), 506-509.
National Cancer Institutes website (NIH) Coenzyme Q10 (PDQ®) -Health Professional Version, https // / about-cancer / treatment / cam / hp / coenzyme-q10-pdq (24/11/2017).
National Cancer Institutes website (NIH) Genetic Home Reference, Primary coenzyme Q10 deficiency, https // / condition / primary-coenzyme-q10-deficiency # diagnosis (24/11/2017).
Overvad K. et al., Coenzyme Q10 in health and disease, European Journal of Clinical Nutrition 1999, 53 (10), 764-770.
Pepping J., Coenzyme Q10, American Journal of Health-System Pharmacy 1999, 56 (6), 519-521.
Kaikkonen J. et al., Determinants of plasma coenzyme Q10 in humans, FEBS Letters 1999, 443 (2), 163-166.
Hathcock JN and Shao A., Risk assessment for coenzyme Q10 (Ubiquinone), Regulatory Toxicology and Pharmacology 2006, 45 (3), 282-288.
Bonakdar, RA, Guarneri E., Coenzyme Q10, Am. Fam. Phys 2005, 72, 1065-1070.
Hoppe U. et al., Coenzyme Q10, and cutaneous antioxidant and energizer, BioFactors 1999, 9, 371-378.

Digestive System Strengthen immunity

Bee pearls

Pierz is a little known product produced by bees. It has several pro-health properties and has a high nutritional value. It is worth using this product to nourish the body and improve immunity.

Acquiring bee colonies
Bee is produced by bees from pollen. The so-called collector bees have special baskets on the legs and collect pollen grains mixed with a small amount of secretion of the salivary glands and nectar. Then the resulting mixture is taken over by the bees present in the hive and carefully laid in slices. Subsequently, the pollen is moistened with saliva mixed with honey and whipped with layers. The upper layer is additionally covered with wax. Most often, bees gather her near the brood. Under these conditions, feathering is caused by the lactic fermentation process. The resulting lactic acid has a preservative effect and protects against deterioration. Bee is mainly food for bee larvae and a good source of protein for adults.
Almond-coconut cream with honey
Bee brood – chemical composition
Pierz composition resembles pollen. It should be noted, however, that the bioavailability of ingredients improves as a result of fermentation. The composition contains proportionally the most carbohydrates (13-55%) – the majority of simple sugars, mainly glucose and fructose.

Sugar Free Syrup

Pierz also consists of water – 20-30%, protein is 10-40% of the composition. It contains 25 amino acids, including exogenous ones, which must be delivered to the body with food (methionine, lysine, threonine, histidine, leucine, isoleucine, valine, phenylalanine and tryptophan). This product also contains ribonucleic acid.

The broiler contains fats in the amount of 1-20%. They are both saturated and unsaturated fatty acids. Particularly beneficial for health is alpha-linolenic acid, from which the eicosapentaenoic and docosahexaenoic acids are produced in the body. It is also worth mentioning beta-sitosterol that reduces the absorption of cholesterol in the intestines.

Fish Oil 1000mg

Bee contains biologically active compounds, including polyphenols in an amount of 1.6%. Mainly they are flavonoids, leukotrienes, catechins, and phenolic acids. The largest amounts are glycerides of kaempferol, isorhamnetin and quercetin as well as chlorogenic acid.

This product contains numerous invertase enzymes, catalase, pepsin, trypsin, lipase, lactase.

Pierz is characterized by a significant amount of vitamins. The amount of vitamin C can reach up to 300 mg / 100 g. This product also contains vitamins B, B1, B2, B6, nicotinic acid, pantothenic acid, folic acid, biotin, rutin and inositol, and fat-soluble vitamins – provitamins A and E.
Vitamin C with Quali-C 1000mg
Among the minerals, potassium, magnesium, calcium, and sodium, copper, zinc, chromium, manganese, molybdenum, cobalt, silicon, selenium and iron are all worth mentioning. During the fermentation process, the content of simple sugars and lactic acid increases. Part of the protein is broken down into peptides and amino acids. This contributes to the improvement of bioavailability.

The increase in the nutritive value of feathers concerning pollen also results from the addition of digestive enzymes, organic acids, and antibiotic substances by the bees during the production of the product.
Life Force with Iron
Health properties and health of bee colonies
Bee, unlike honey, is not sweet but has a sour taste. The recommended daily dose should not exceed three teaspoons a day. This product can be taken alone in combination with honey, water or milk. It is best to take the feathers twice daily in a dose of 10 g.

The anti-cancer effect of the feathers results from the presence of unique compounds such as oleanolic acid, its b-ursolic acid isomer, and betulin. They inhibit the formation and differentiation of cancer cells and the process of angiogenesis, which is particularly important in the development of cancer.
Easy Cleanse
Similar substances include caffeic acid, chrysin, quercetin and kaempferol.

Because of its unusual qualities, Pierzga is often called the food of the gods or the cradle of youth. This is one of the oldest dietary supplements. It is mainly recommended for active people due to the effect on increasing physical fitness. The consumption of feathers also affects the absorption of oxygen by the tissues.

Pierz has nutritive, antibiotic and immunostimulatory properties. This product can be used to support the treatment of diseases such as chronic hepatitis, chronic tonsillitis, cardiological diseases or iron deficiency anemia.

The inhibition of bacterial growth is mainly due to the content of protein substance – bacteriocin. It inhibits the growth of Gram-positive bacteria from the Listeria genus.

Bee is a product with high antioxidant potential. The scavenging capacity of free radicals was determined at 72-94% and 71-92% in the ABTS + and DPPH reaction systems, respectively.

Side effects of bee colonies
Bee brood can not be used by people who are allergic to products made by bees. Otherwise, its consumption does not cause any side effects.

Bee is a safe product, containing ingredients that strengthen the body, improve immunity, as well as prophylactically acting against certain types of cancer. The high antioxidant potential and the abundance of minerals and vitamins make it a valuable addition to your daily diet.

Digestive System Healthcare

Vegan pyramid of proper nutrition

The vegan diet is currently a very popular nutritional trend. It is a very restrictive version of a vegetarian diet, which consists of eliminating from the menu the meat, fish, eggs, milk and its products, and even honey, which is a product of bees. So how does a vegan pyramid of proper nutrition look like? Is there any risk of deficiency when using this diet? We will also present a few recipes for vegan milk, a drink that is a vegan substitute for standard cow’s milk.

What is veganism?
Veganism is a lifestyle that mainly involves the use of a radical variety of vegetarian diet, that is, which is based on vegetable products. Unlike vegetarianism, veganism completely excludes from the menu not only meat but also milk, cheese, eggs, and honey. However, veganism is not only the use of a meatless diet but also the elimination of animal products from all other aspects of life.

Vegan pyramid of proper nutrition
Despite the exclusion of all animal products from the vegan diet, it is considered a very varied way of feeding. The vegan pyramid indeed deviates from the pyramid of healthy nutrition and physical activity, which is in force in Poland but combines the emphasis on the recommended high consumption of vegetable products.

At the base of the vegan food, the pyramid is, of course, vegetables and fruits. It is recommended to eat mainly raw, as least processed vegetables and fruits. It is also worth paying attention to the fact that they are colored – orange, yellow, green or blue. Then they provide our body with various vitamins and minerals. In the vegan diet, the ratio of fruit to vegetables should be 1 4.

At the next level of the pyramid, there are cereal products, which are a very good source of dietary fiber, iron, magnesium, zinc and B vitamins. Of course, it is best to choose whole grain products, such as whole-grain sourdough bread, oatmeal, buckwheat, millet, all kinds of groats, brown rice, wholemeal pasta. At the next level of the vegan pyramid, instead of dairy, there are vegetable drinks, preferably enriched with vitamin B12, iron, and omega-3 acids. You can prepare them, for example, from soybeans, nuts, coconuts or cereals.

The source of protein in the vegan diet are legume seeds. It should be included in the menu every day to avoid possible protein deficiencies. Legumes are worth eating with the addition of raw vegetables, which are a source of vitamin C. At the penultimate level of the pyramid, there are omega-3 acids. Due to the lack of fish in the vegan diet, it is worth to bet on plant sources of fatty acids, e.g. rapeseed oil, linseed oil, olive oil, linseed, chia seeds or nuts, mainly Italian ones.

At the very top of the vegan food, the pyramid is sugar. He is indeed vegan, therefore the temptation to limit it is large. This does not mean, of course, that it is recommended to eat it. Both those who come to life in the standard Pyramid of healthy nutrition and physical activity, as well as those who are on a vegan diet, should limit to a minimum the consumption of simple sugars, highly processed, fried and fatty foods.

In addition to the above-mentioned permitted products in the vegan diet, hydration is equally important. It is worth consuming water in the amount of about 1.5-2 l / day. Also, you can include all vegan drinks in the diet, such as coffee, tea, natural fruit and vegetable juices.

Some useful tips before starting a vegan diet
If we are considering the transition to veganism, it is worth doing it gradually, systematically, never from day today. It is necessary to eliminate meat, fish, eggs and dairy products from our daily menu, however, each of these products must be eliminated one by one, eg every two weeks we exclude one group of products from the diet. It is also worth learning to replace traditional culinary techniques, such as frying, their healthier counterparts, such as steaming and baking. Thanks to this, the vegan diet will contain more nutrients contained mainly in vegetables and fruits.

Risk of shortages in the vegan diet
Undoubtedly, a diet based on plant-derived products is helpful in the prevention of many diseases and achieving a slim figure. However, to achieve satisfactory results, the vegan diet must be properly balanced. Unfortunately, when eating a vegan diet, the occurrence of nutritional deficiencies is highly likely.

The most common shortages concern:
– proteins – to avoid its deficit, one should consume green leafy vegetables, legume seeds, nuts, seeds, tofu, quinoa and vegetable drinks;

– calcium – to minimize the risk of deficiency of this mineral it is worth to diet full of green leafy vegetables, broccoli, almonds, dried apricots, hazelnuts, tofu, sesame, amaranth, quinoa, and enriched plant drinks;

– iron – to minimize the risk of shortage, one should consume legume seeds, nuts, cereal, green leafy vegetables, beets and beetroot leaven, seeds and parsley;

– omega-3 fatty acids – mainly due to the non-use of marine fish, it is worthwhile that the vegan diet abounds in products such as rapeseed oil, linseed oil, olive oil, hemp seeds, nuts or seaweed.

Health & Beauty Healthcare

Vegetarian diet

Vegetarianism is a way of feeding, which in both India and the Middle East, where it originated, has been known for many years. Recently, it has become more and more popular all over the world. People interested in healthy eating often choose vegetarianism as a healthy lifestyle. Is it right? What exactly does vegetarianism consist of? What are its types? Is it safe? What should especially pay attention to people who are already on a vegetarian diet or wanting to start their adventure with this way of nutrition?

Vegetarian diet – characteristics and types
A vegetarian diet is an alternative way of eating, which excludes from the menu products of animal origin such as meat, fish or seafood, and in some of its types also dairy products, eggs, honey and any food products that may contain even traces of these ingredients.

There are many varieties of vegetarianism. There can be distinguished Lacto-ovo-vegetarianism, lactovegetarianism, Lacto-ovo-vegetarianism and strict vegetarianism, veganism. The group of vegetarian diets also includes the macrobiotic diet, raw vegetarianism, and fruitarianism, while they are much less frequently used and because of the huge restrictions that they have, it would be more appropriate to determine their dietary habits of vegans. Each of the above-mentioned diets has a different food scheme. The table below presents the table of products consumed and eliminated in particular types of vegetarian diets.

In this article, when talking about a vegetarian diet, I will refer to the lacto-vegetarian diet.

Vegetarian diet – what to eat?
A healthy, well-balanced vegetarian diet should primarily be based on whole-grain cereal products such as bread, whole-grain pasta, wholegrain rice, thick cereal, quinoa, as well as all kinds of oatmeal, buckwheat, barley or millet. It is estimated that they should be consumed in the amount of 6-10 portions during the day.

The next extremely important food products in the vegetarian diet are, of course, vegetables and fruits. The vegetarian diet should include vegetables in the amount of 4-7 portions per day, with 2-3 portions should be green leafy vegetables. Fruit, however, as in the case of the classic model of nutrition, it is recommended to consume in slightly smaller quantities than vegetables.

Vegetarians should consume 1-2 portions of fresh fruit and 1-2 portions of dried fruit. In the diet of people excluding meat and fish, the basic source of protein is dairy products and legume seeds. This diet should include 3 portions of dairy products, which include, for example, milk, kefir, yogurts, cottage cheese, cheese or fortified vegetable milk and 2-3 servings of such products such as chickpeas, beans, lentils, peas, broad beans, tofu, peanut butter or almond butter.

The last on the list of products necessary in the vegetarian diet are nuts, seeds, and fats. No vegetarian can forget to include 1-2 servings of nuts and seeds in a daily diet and 2-3 servings of fat, which may come, among others from olive oil, linseed oil, rapeseed oil or sunflower oil. For each vegetarian, supplementation is extremely important, but more precisely in the further part of the article.

Vegetarian diet – slimming
A vegetarian diet scheme is chosen for a variety of reasons. Some decide to use the diet for ideological reasons, while others decide on health, and still, others want to get rid of unnecessary kilograms. Exactly – is the vegetarian diet a good way to reduce body weight? Of course. Reports indicate that people using a vegetarian diet have a lower body mass index and are leaner.

Properly balanced vegetarian diet provides less cholesterol or saturated fatty acids. In addition, vegetarians consume more vegetables and fruits and are based on whole-grain cereal products, which provide much larger amounts of fiber than people using the classic model of nutrition. The fiber ensures a feeling of fullness for longer, full-grain helps to stabilize the blood sugar level, which in turn prevents the wolf hunger, and vegetables and fruit, as everyone knows, are characterized by low energy value, and also abound in precious vitamins and minerals, which is extremely desirable in weight reduction. However, it should be remembered that vegetarian dishes can also be very caloric. Falafels, fries, pizza or even cereal bars can also be vegetarian. Be careful of this type of trap and remember to balance the vegetarian menu correctly.

Vegetarian diet – safety
The only thing the vegetarians might be afraid of is shortages. Anyone who chose a vegetarian nutrition model should remember to supplement the B12 and D3 vitamins. Deficiencies are also often found in calcium, zinc, iron, selenium and omega-3 fatty acids. However, in this case, one should not worry and it should be remembered that an insufficient supply of calcium and omega-3 acids concerns people who eat meat, and supplementation with vitamin D3 is recommended for the majority of society. In addition, the shortage problem disappears when the diet is repeatedly mentioned. The following statement confirms the safety of the vegetarian diet.

The American Dietetic Association states that properly planned vegetarian diets, including strictly vegetarian or vegan diets, are healthy, meet dietary needs and can provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are suitable for people at all stages of life, including pregnancy and lactation, infancy, childhood, adolescence, and athletes.


Chrome – properties, sources and demand, deficiency and excess

Do you have the last (bigger than usual) appetite for sweets? This may be a symptom of chromium deficiency. The mineral is also regarded as a natural ingredient supporting the slimming process – but it is not the only properties of this mineral ingredient, so we will take a closer look at its properties. 

In commonly available sources of information one can find such statements that chromium helps to suppress excessive craving for sweets and hunger pangs. According to some descriptions, it also affects the rate of fat burning. Chrome has been known since 1797, but in the last 20 years it has been a career in the element supporting weight loss. The name of the mineral derives from the Greek word chroma meaning color. In the oxidation process, chromium forms various compounds of various colors. Today we already know that this metal has an important biological function and as one of the trace elements is needed for the proper functioning of the body. 


Here you can find supplements supporting your health – CLICK 


Chrome and metabolism 

Chromium is a microelement that performs various functions in the body. One of the fields of action of this mineral is the metabolism of glucose and fats. Chromium reduces the need of the body for insulin, therefore it is considered as an element that can effectively suppress the appetite for sweets. In the end, the desire for something sweet and wolf appetite occurs when there is a sudden discharge of insulin into the bloodstream and an equally rapid drop in blood glucose. Chromium also has an effect on cholesterol – the bad and the good. Proper supply of this mineral in the diet helps lower the level of bad cholesterol (LDL) while increasing HDL cholesterol. A diet rich in chromium thus favors maintaining a proper lipid profile. Chromium deficiency is one of the factors conducive to heart disease and atherosclerosis and diabetes. The participation of this element in metabolism is also related to the participation in the transformation of carbohydrates, proteins and fats. 

Dietary supplements versus natural chromium sources 

Most consumers asked about chromium will probably answer that it is a component of supplements that accelerate or support the slimming process. Meanwhile, few people can point to natural sources of chromium. The body does not need this element in large quantities – after all, it is a trace element. We will not find too much in food products. The most valuable sources of chromium are wholegrain cereals, seafood and fish as well as yeast and Brazil nuts. Among products of animal origin rich in chromium, eggs and beef as well as poultry meat are mentioned in the first place. Of the fruits, apples are the most abundant in this element. Relatively large amounts of chromium can also be found in wheat germ and green vegetables, which it gives color – in artichokes, broccoli, lettuce, green peas and asparagus. 

The problem of chromium deficiency appeared in the twentieth century 

Probably a problem with chromium deficiency appeared in the twentieth century – when there appeared highly processed products that dominated the menu. They do not contain chromium or contain this element in very small quantities. Meanwhile, the daily requirement of an adult human is about 25 to 35 μg (micro gram) of chromium per day. What is worse, the demand for chromium increases under the influence of such factors as 

– physical effort related to the performance of work 

– physical activity 

– high carbohydrate diet 

Opponents of dietary supplements believe that a properly composed menu will be sufficient to cover the demand for chromium. Supporters (read producers, sellers) encourage to prevent chromium deficiency by taking dietary supplements. Both are right. In practice, few people eat in such a way as to cover the demand for chromium and other elements. What’s more, the symptoms of chromium deficiency are so unspecific, that the patient rarely associates them with a reduced level in the body of this element. 

When the chrome runs out 

Among the symptoms of chromium deficiency one can mention, among others, such ailments as 

– headaches 

– increased irritability 

– anxiety 

– tiredness 

Less common symptoms include nausea, increased cholesterol and blood sugar, and lower mood. These are the consequences of long-term chromium deficiency. Interestingly, many patients also have an increased willingness to consume not only sweets but also alcohol, which may be related to the role of chromium in the metabolism. 

Excess chromium is more dangerous than a deficiency 

Proponents of chromium supplementation encourage its use prophylactically also as a supplement to a balanced diet – after all, if the diet is balanced, then nothing should be missing from the body. Therefore, the claims of supporters of supplements must be approached with a certain distance and above all with common sense. If the body receives a portion of chromium in the form of food and an additional portion of chromium in the form of a dietary supplement each day, after a certain period of time a dangerous increase in the level of this element may occur. 

These cases are rare, because most dietary supplements contain safe amounts of chromium and are not absorbed completely in the gastrointestinal tract – its bioavailability and dose are lower than in the case of anti-chromium drugs. However, taking the preparation (even the over-the-counter) according to the rules contrary to the manufacturer’s instructions may cause damage to the body in a few weeks, and more specifically to DNA. Persistent excess of chromium in the body may also lead to an increased risk of cancer development. 

Chromium deficiency affects carbohydrates metabolism, but the excess of this mineral also has a negative effect – it disturbs the production of insulin responsible for delivering sugar to the cells. The excess of chromium in the digestive tract makes it difficult to absorb zinc and iron. If you are taking dietary supplements containing chromium, control the level of these elements in the body, so that one of the health problems does not get two – anemia due to iron deficiency and zinc deficiency. 

Chrome for a slim figure 

The slimming effect of chromium is only an indirect result of maintaining the proper level of this element in the body. Absolutely incompatible with the current state of knowledge are the claims that chromium was to accelerate the rate of weight loss, or more accurately, the burning of body fat. Such theses are disseminated and build the mistaken belief among consumers that the more chromium in the body, the faster weight loss. 

The real influence of chromium on getting and maintaining a slim figure is related to metabolism. Taking care of the proper level of this element, we reduce the risk of hunger attacks, because the level of sugar is stable. However, rapid spikes of glucose in the blood can occur even in people who do not struggle with chromium deficiency. Dietary supplements containing chromium do not guarantee anything – meanwhile, consumers expect a reduction in the appetite for sweets. 

There are not many people who can refuse something sweet. In some patients chromium is responsible for the excessive appetite for sweets. For most people who have a problem with excessive appetite for sweets, however, there are unhealthy eating habits that have been cultivated for years or stress. Chromium supplementation alone is not enough to get rid of excess kilos – only the right diet and physical activity can work wonders. 


You can read also: Vitamins for her and for him – does it matter?


Zinc, magnesium and melatonin improve the quality of sleep

About how important for the proper functioning of the body is a dream that everyone who has lived the night at least once in his life is convinced.

It’s good to know that the subjective feeling of tiredness, concentration problems and mood depression are not the only effects of sleep deprivation. It also results in poorer regeneration, greater appetite, and in the long run also an increased risk of some diseases. Meanwhile, the problem of not sleeping is extremely common and concerns a large part of our society. No wonder, then, that ongoing research on effective and at the same time safe ways to improve the quality of sleep, results of some of them turn out to be quite promising. 


Here you can find vitamins and minerals – CLICK 


It is believed that a healthy, restful sleep should last from seven to eight and a half hours.

Unfortunately, hardly anyone in today’s busy world can afford to regularly devote so much time to night rest. Not only that, many people experience troublesome sleep problems, some studies indicate that at least a half of the inhabitants of our country may experience this type of illness in a certain period of their lives. The most common reasons for this state of affairs include excessive stress, poor diet, too low or too high physical activity, consumption of a large amount of caffeine, nicotine, alcohol and other substances affecting the quality of sleep. 

Quite often, the practice used to improve the quality of sleep is taking sleeping pills or, as is often the case, drinking alcohol.

Unfortunately, none of the above solutions is really the right solution. The key issue is to find the source of the problem and take appropriate countermeasures. So if the cause of sleep problems is excessive stress, appropriate relaxation techniques should be implemented, and preferably if possible, to try to reduce the severity of stress. If the cause is the prosaic (and frequent) exposure to bedtime radiation from the screen TV or computer – this is also in this case, you just need to take care of the right conditions to sleep.


You can read also: Two kiwifruits before bedtime and you sleep one hour longer


The biggest vitamin bombs

The end of winter and the beginning of spring

When most people feel sterilized after a typical winter diet low in vegetables and fruits, is the time in which we most want to supplement any deficiencies of vitamins and minerals. Therefore, for the sake of health, we are looking for a comprehensive vitamin and mineral preparation – a little to calm down the conscience, and a little for lack of knowledge, because the demand for most vitamins and minerals can be satisfied using conventional food. In this article I will present a few real vitamin and mineral bombs, which should be included in the diet – also as part of the prevention of deficiencies. 


Here you can find vitamins and minerals – CLICK 


For many, hated as a childhood nightmare, it has such a great wealth of minerals and vitamins that it can no doubt be called a “bomb.” In 100g cooked or stewed chicken liver (for comparison, the recommended daily allowance for an adult male is shown in brackets) vitamin B2 – 2 mg (1.3 mg); Niacin 11 mg (16mg), vitamin B12- 16.8 mcg (2.4 mcg); folic acid – 162 mcg (400mcg), and quite quite a lot of vitamin A, B5, choline, B1 or even vitamin C. When it comes to minerals, iron and selenium are particularly important. Other elements, such as zinc, copper and magnesium, occur in much smaller quantities. In addition, the liver is a very good source of wholesome protein. 

This fruit is not very popular, which is a pity, because it has a lot to offer.

In addition to the richness of vitamins such as vitamin K, folic acid, vitamin B6, vitamin E, vitamin C, pantothenic acid and in smaller amounts of vitamin A, B1, B2; avocado contains other extremely valuable ingredients for health. The most valuable are carotenoids (eg lutein, zeaxanthin, β-carotene, α-carotene, neoxanthin), phytosterols, beta-sitosterol, campesterol, stigmasterol and flavonoids. These compounds have a very high antioxidant and anti-inflammatory potential. A separate issue is considerable amounts of fiber and minerals – including potassium, zinc, manganese, magnesium and copper. 

Although their time was observed against their consumption due to the fact that they are a source of cholesterol, modern research has confirmed that egg consumption may even promote the improvement of lipid profile. So let’s look carefully at what the eggs have to offer. This is quite a lot, and in large doses, boiled eggs contain, among others, Vitamin B2 and B12, vitamin A and pantothenic acid, folates, vitamin E and choline, as well as selenium, zinc, iron and calcium. It is important to emphasize the particularly high content of carotenoids (lutein). 

The statistical Polish diet is poor in fish

It is often limited to eating a panga fillet, fried in breadcrumbs. Meanwhile, the purchase of fish does not have to involve a large financial effort – in addition to monkfish or halibut, there are more affordable, valuable fish species on the Polish market, such as herring, cod, pollock, etc. The benefits of regular fish consumption are invaluable. In 100g steamed salmon, we find the following valuable components of omega-3 fatty acids, vitamin D, niacin, vitamin B12, vitamin B1, as well as potassium and selenium. 


You can read also: How does vitamins become active?


Mineral, spring, medicinal water – do you know what you drink?

Browsing with great astonishment, I found that there is no decent article about spring / mineral / medicinal waters, etc. This surprised me because after all what we drink is as important as what we eat. 

Arty regarding all kinds of diets and food products is very much and most forum users know how and what to eat. 


Here you can find vitamins and minerals – CLICK



But few know what to drink. 

The ability to choose the right water for your body can both help supplement the diet with the necessary minerals, as well as protect against the consequences of drinking unsuitable water. 

So now check if you drink the water you should have 



There is no doubt that all bottled water available in stores is clean water, coming from underground intakes, free from bacteria and any pollution. Flowing underground, they wash out minerals from various geological layers, saturating them. 

Depending on the degree of saturation of such water, we stand out 

Waters (sweet)

with a mineralization below 500 mg per liter. 

Commonly called spring waters. The limited amount of minerals makes them irrelevant to the human body. 

Application – as an alternative to tap water – cooking, making coffee, tea and herbs, diluting juices, syrups. 

As they dissolve very well products, extracting nutrients from them, they are perfect for proteins and supplements. They can be drunk in small amounts to quench their thirst, but in larger ones they are disadvantageous to health, because they wash out minerals from the body. 

The chemical requirements of bottled spring water, which is not widely known, are now the same as for other water for human consumption and therefore the same as tap water. Sometimes it happens that this tap water, although it is tap water, is better than bottled water and sometimes even tastier. 

Spring water not having the right amount of minerals should not pretend to be mineral water. And that is why it is very harmful, unfortunately already practiced, to provide the mineral water labels on the labels of spring waters, and in the advertisements to attribute them to health-promoting properties. 


Low-mineralized waters (akratopegi)

on mineralization from 500 to 1000mg per liter. 

They appear on the labels as low or medium mineralized mineral water, less frequently as spring water. 

Due to the small amount of minerals, they do not serve preventive and health purposes but their positive feature is that they do not rinse the mineral components from the body, and thus do not affect the electrolyte balance. 




on mineralization above 1000mg per liter. 

They have a preventive and health function. They have a significant amount of minerals, supplementing their deficiencies in the diet. They are one of the best forms of delivering them to the body thanks to a very well absorbed ionic form, not found in most other preparations. 



waters with pharmacological properties. 

Mostly they have a very large amount of some minerals or contain so-called specific ingredients. 

Most medicinal waters contain over 4000 mg / l of minerals and up to 24,000 in Zuber waters. Their therapeutic effect is confirmed by long-term observations and clinical trials. 

They can only be used as directed by doctors. 

As you can see, the names of waters are often ambiguous, and for example, akratopegs appear under different names. This “smooth naming results from frequently changing regulations and does not reflect the true nature of water. 

Therefore, choosing water, let’s look at the labels more than ads and names! 



Important mineral water industries

So … pay attention to the labels of mineral waters! 

Mineral water should contain an appropriate amount of at least one mineral ingredient that is nutritious or physiologically active on the human body. 

What counts are the ingredients that in one serving intended for consumption cover at least 15% of the daily dose for non-demand. In the case of mineral water, this amount is estimated in relation to 1 liter. 

Mineral waters can contain up to 70 different types of ingredients, but only ten are practical, which should be taken into consideration when choosing water for the needs of your own body. 

They are magnesium, calcium, bicarbonates, chlorides, sodium, sulphates, fluorides, iodides, iron and carbon dioxide. Each of them performs a different role in the human body and is needed in various quantities. 

Others, such as potassium, lithium, barium, strontium, manganese, bromine, zinc, copper, etc., are found in these types of waters in such small amounts that they are of practically no importance. 



the average daily requirement is 300mg. 

One of the most important ingredients in order to supplement it should be drinking water containing it at least 50 mg / liter. 

It is beneficial to even him and more, because it can not be overdosed, and its deficit in the body is the cause of many diseases. 




the average daily requirement is from 800 to 1200 mg, and during some diseases increases to 2000 mg. 

To supplement calcium in the body, you should drink water containing at least 150 mg / liter. 

But it does not hurt if it is also much more, because its deficiencies are the cause of many diseases, and in particular osteoporosis. 

Ideally, when magnesium is present with calcium in proportions of 12, but these proportions are important only when the minimum amounts of these components in the body are exceeded to a liter. 

It is estimated that in a typical daily diet of the average Pole, 1/3 of those very necessary for the proper functioning of the body of bioelements are missing. 



Sodium and chlorides 

contained in mineral waters have a positive meaning for people performing work related to increased physical exertion, for athletes and in hot weather, when large amounts of salt are lost along with sweat. 

A deficiency may be the cause of weakness and bad mood. 

Strongly sweating people should be advised to drink mineral water in one liter of 500-1000 mg of sodium chloride. 

Water containing up to 200 mg / l sodium does not have a major impact on the overall balance of sodium in the body, because its increased intake, even up to 14,000 mg during the day, results from the consumption of dishes containing significantly larger amounts of salt. People suffering from hypertension should avoid salty foods in the first place. 




have physiological significance when present in an amount above 600 mg / liter. 

From this amount, they have a significant effect alkalizing the stomach acids and it is good to drink water containing more bicarbonates up to 2000 mg / l. But they should be avoided when there is no acidity. 




Their action is noticeable from about 250 mg / liter. 

They have a positive effect on the liver and pancreas. 

In a significant amount of water, this mineral component occurs in very small quantities. 




It has a physiological significance, if it is in water, at least 0.2 mg / l. 

It is a very important micronutrient, but unfortunately it rarely occurs in mineral waters. 




it is important in the mineralization of teeth and bones and its effect is noticeable if it reaches the level in water in the amount of 1 mg / l. 




is a valuable component of water, if it exists in the divalent form and then has a positive effect on the human body if it reaches the level of 1 mg / l.


You can read also: Natural diuretics – get rid of water!



Elements and their occurrence

I found some descriptions from the laboratory about elements and metabolism. Write what products contain what elements and who will want to get more info about excess or deficiency, let him write because I do not want to write everything for me because it is a little. 


Here you can find minerals – CLICK 




chocolate, figs, peas, cabbage, cooked cabbage, cabbage spinach, Italian dill, salmon, mackerel, almonds, hazelnuts, oily milk, parmesan cheese, Emmental cheese, gouda cheese, lentils, egg yolk 



bread, halibut, cod, turbot, whole milk, olives, salty sticks, lettuce, broccoli, sardines in oil, celery, radish, Emmental cheese, gouda, edamski.szynka 



avocados, bananas, broccoli, dried peaches, cotyledon, whole-grain bread, beans, lima beans, boiled beans, boiled soya beans, peas, skinny yogurt, squash, cabbage, salmon, mackerel, cantaloupe melon, almonds, skim milk, Dried apricots, peanuts, pumpkin seeds, lettuce, celery, herring, sweet boiled potatoes, fresh orange juice, tomato juice, asparagus, cooked spinach, dried plums, boiled potatoes, baked potatoes 



veal, whole milk chocolate, noodles, condensed milk, nuts, seeds, oters and wheat, trout, tuna, sardines in oil, emmental cheese, gouda, edam, melted, starchy vegetables, liver, musk, sausage, sausage, pork , beef, whole grain, egg yolk 


veal, stewed meat, pumpkin and pumpkin seeds, lobster, roast turkey, cooked crab meat, beef sirloin, nuts, sunflower, raw oysters, wedge wedges, cheese, sled, grain products, wheat bran, beef, pork and pork liver, snails, eel, yolk, corn 



bananas, brewer’s yeast, beans, peas, buckwheat, kakako, chocolate, crabs, chicken, almonds, nuts, wheat bran, steaks, pumpkin seeds, soy products, sea fish, shells, lentils, spinach, ham, pork, beef, potatoes 



whole-grain bread, peas, beans, lentils, mushrooms, mollusks, meat, nuts, dried fruit, pumpkin seeds, liver 



mushrooms, meat, seeds, kidneys, nuts, dried fruits, tomatoes, whole grains, uncooked rice, liver, green leafy vegetables, potatoes 



black pepper, brewer’s yeast, grapefruit, mushrooms, artichokes, meat, nuts, seeds, oysters, whole grains, wheat and wheat bran, raisins, uncooked rice, asparagus, plums, egg yolks 



beer yeast, cauliflower, seeds, nuts, whole-grain and soy products, noodles, lentils, spinach, starchy vegetables, grits, green peas 



chocolate, crabs, seeds, nuts, whole grains, sea fish, starchy vegetables 



avokado, peas, tea, barley, corn, almonds, olives, nuts, oats, parsley, wheat, rice, sunflower, spinach, whole grain, potatoes, egg yolk, rye 



garlic, yeast, mushrooms, eggs, wheat flour, preserved canned fish, meat, sunflower, roasted oysters, uncooked rice, cheese, crustaceans, asparagus, tuna, liver 


You can read also:Selenium and Vitamin E


Salt – how to make friends with the enemy?

Sodium chloride, or table salt, is present in our lives almost every day. Salt is found in virtually every food. In our body, it is primarily responsible for water regulation and optimizes basic life functions. Unfortunately, by haste and unwise food, we often take it too much, which can be detrimental to health and the cause of many diseases.

A large amount of salt leads to considerable problems

According to the World Health Organization, we eat up to 3 times more salt than we need. The Polish Society of Cardiology is also signed under these data. In this situation, salt from a friend who cares, among others o The proper functioning of our water management can become an enemy.

Its excess influences the increase in blood pressure, adversely affects the functioning of the kidneys and liver, as well as the concentration of cholesterol. Permanent overdosing of salt causes that we feel tiredness, and our skin loses its firmness and radiance. Such disorders lead to obesity, and in the worst case to diabetes and other serious ailments.


You can read also: Magnesium – sources in the diet


How much salt is appropriate?

Many doctors recommend the consumption of salt on levels of 1 to 3 grams per day. This is the amount that corresponds to the capacity of a flat teaspoon. How should you eat so as not to exceed the optimal dose? First of all, one should get used to excessive salting of dishes. It should be remembered that the food products we buy have salt in them. It happens that it is added by the manufacturers to enhance the taste. Therefore, pay attention to the packaging on which we can find information about the percentage of the Daily Intake (GDA) of individual ingredients. For our health, we should give up too often reaching for preserves, processed meats, low-quality cheeses, crisps, sticks, or less frequent fast food.

Check also: Salt, harmful or not?


Let’s control what we eat

Of course, we do not have to immediately give up our old habits. It’s better to start with small and gradual steps. For example, instead of reaching for a fat and salty burger during a break at work, let’s choose a sandwich with vegetables and thin sausage. What is also important is what we drink. It will be healthy to reach for water with a low and constant sodium content. Among the available waters we can also find those with a very low content of this element, for example, the spring water of Złoty Potok. It is a natural water, characterized by a constant low sodium content (0.0001%), which is recommended for people with hypertension, kidney and cardiovascular diseases.

Read also: Water is awesome – and those reasons why


We are easily accustomed to a small amount of salt
If we care about the expressive taste of our dishes, we can always replace the salt with other spices. It can be for example basil, oregano, thyme, parsley or curry. They will emphasize the taste and aroma of our favorite dishes, and at the same time will not increase the amount of salt in our body. It is also worth knowing that our taste buds will get used to a smaller amount of salt after a few days and we will appreciate the natural taste values ​​of vegetables and meat again.