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.


Glycine for concentration and memory

Neurotransmitters are substances responsible for improving the function of the nervous system. Their aim is to improve the transmission of information from the “headquarters” to the executive apparatus. One of them is glycine – an amino acid that is part of numerous supplements. If you want to learn more about this relationship, read the following text.

  1. Glycine – general information

Under the above name, there is an organic chemical compound that belongs to the group of standard biogenic amino acids. He is considered the simplest relationship with the group mentioned. Glycine is also a neurotransmitter – a substance responsible for mediating signal transmission from the central nervous system.

Glycine is also an endogenous compound. It means that our body is capable of its own synthesis. Production may occur from substances such as alanine, choline, glycosalate, glutamate or serine. In addition, it can be found in proteins (where it is as much as 7.2%), as well as in collagen. In the case of the latter, glycine is more than 30% of all amino acids that make it.

Glycine is also found in natural food, both in animal and vegetable products. It turns out that a varied diet will be an ideal solution to ensure constant supplementation with this amino acid


  1. Properties of glycine

Glycine is a compound that affects the functioning of the nervous system. Therefore, he is responsible for reducing the signs of depression and improves the quality of sleep. Improving the transmission of signals to the nervous system not only improves its functioning, but also has a positive effect on concentration and memory.

In addition to the effects on the nervous system, glycine has a number of other advantages. In professional literature, it is most often mentioned

– participation in the synthesis of erythrocytes, hemoglobin and nucleic acid components;

– presence in the detoxification processes of the body;

– participation in glucose and creatine biosynthesis;

– anti-contraction and anti-inflammatory effect.

Glycine is also a substance that is successfully used in medicine. It is used for cases such as ulcers, contusions, prostate problems, benign prostatic hypertrophy, degenerative disease, kidney disease, and is one of the elements of cancer prevention.


  1. Dosage

Glycine is a substance that does not occur alone. However, it is an ingredient of numerous supplements currently offered on the market. Very often it can be found in the composition of testosterone boosters, creatine stacks, amino acid mixtures or carbohydrate-protein products.

It is assumed that glycine supplementation should be from 1 to 3 g of the product containing it in its composition. In the case of treatment of osteoarthritis, two doses of the preparation should be used at a rate of 5 g, where each portion should be taken in the morning and in the evening. In turn, in the treatment of benign prostatic hyperplasia, it is recommended to use from 390 to 780 mg of glycine in the form of a properly composed diet.


  1. Symptoms of improper supplementation

Glycine deficiencies are very rare due to the body’s ability to synthesize independently. Shortages are noted in the case of long-term and high protein deficiencies in the diet and diseases that accompany it

The most common symptoms of abnormal supplementation that usually results from exceeding the allowed doses are diarrhea, nausea, drowsiness and vomiting. It is also worth mentioning the real threat in the case of people suffering from schizophrenia. There is verified evidence of the adverse effects of glycine combined with a drug called clozapine, which is used during the treatment of this disease.


  1. Opinions

A 2011 study, conducted in Poland, aimed to prove the benefits of using glycine in anti-psychotic therapy. The research material was a group of 32 patients (3 people dropped out during the tests) aged 18 to 55 years. The experiment lasted 10 weeks and was divided into three parts.

The first one lasted 14 days and during its lifetime the patients’ mental stability was monitored. Over the next six weeks, supplementation was carried out with a glycine preparation at a dose of 60 g a day (previously used drugs were administered in unchanged amounts). third and the last part took place two weeks after the end of taking glycine. Her goal was to assess the mental state and the effects obtained.

The results of the study confirmed the effectiveness of using glycine in psychiatric therapy. Symptoms have been alleviated, and only 5 patients have experienced the appearance of unwanted symptoms in the form of nausea.


BCAA – not only for athletes

  1. What is isoleucine?

Isoleucine is an organic chemical compound that belongs to the group of exogenous amino acids. It is also a leucine isomer – an amino acid already described in this text. Together with valine, they form a BCAA complex. Isoleucine is found in virtually any type of protein, as well as in plasma proteins, hemoglobin and casein. Analyzing natural products, isoleucine is present in eggs, fish, meat and milk products, peanuts, almonds, lentils or sesame seeds.


  1. Isoleucine – properties

The leucine isomer is involved primarily in the process of protein synthesis that takes place in the liver and muscle tissue. From this angle it is stronger than valine and also weaker than its precursor (ie leucine). Together with the other two amino acids forming the BCAA complex, it is responsible for the inhibition of harmful catabolic reactions and the stimulation of regenerative processes. It is assumed that the effect of this compound is similar to HMB (3-hydroxy-3-methylbutyric acid).

Despite the lack of empirical evidence, it is assumed that isoleucine mediates the cycle of glucose uptake and its transformation into natural energy for the body. This explains her involvement in the regulation of blood sugar levels. In addition, it accelerates wound healing, is necessary for the synthesis of hemoglobin and supports the regeneration of tissues, muscle fibers, skin and nails. In addition, it is included in one of the necessary elements for the production of hemoglobin.

The pro-health role of exogenous amino acids has found application in the treatment of numerous ailments. The disease entities in which isoleucine supplementation has found use, among others

– maple syrup disease,

– tardive dyskinesia,

– phenylketonuria,

– amyotrophic lateral sclerosis,

– bipolar affective disorder,

– post-tumor cachexia syndrome.


  1. Dosage

Isoleucine is a good solution for our diet when we want to increase the consumption of glucose in our body. The recommended daily dose of the preparation, which should be taken during or after a meal, is from 2 to 5 g.


  1. The effects of improper supplementation

Isoleucine deficiency is noted in people with protein deficiencies in the diet. Symptoms of insufficient supply include apathy, headaches, depression, confusion, dizziness and fatigue.

An excess of isoleucine leads to a reduction in the level of another amino acid called tyrosine. The effect of this is a decrease in the concentration of dopamine, which often leads to worsening of mood and even development of depression. Other symptoms of increased supply of leucine isomer are

– hypertension,

– indigestion,

– redness of the face,

– tiredness,

– increased urination, which may lead to loss of nutrients.


Supplementation with isoleucine is contraindicated for children, pregnant and lactating women as well as adolescents during adolescence. Isoleucine is also not recommended for people with liver disease and Parkinson’s disease.


  1. Opinions

There are a number of studies that prove the pro-health role of BCAA amino acids. Despite the common treatment as a supplement typical for athletes, exogenous amino acids are very often used in the therapy of various diseases.

In a study conducted by Cangiano, the goal was to reduce the anorexia that occurs in the majority of people with malignant tumors. During the week, the research group took a dose of 14.4 g BCAA three times a day.

Compared to the control group, the consumption in patients using branched amino acids increased markedly. This effect was obtained by limiting tryptophan uptake in the brain. The consequence of this process is the reduction of serotonin production, which leads to increased appetite.

Richardson’s experience confirmed the use of exogenous amino acids in the treatment of tardive dyskinesia. For a period of 14 days, the group of patients used a dose of 209 mg / kg three times a day. The results confirm a significant decrease in the frequency of involuntary movements in patients and did not lead to the appearance of side effects.


  1. What is valine?

Valine is the last amino acid that forms the BCAA complex. Briefly referred to as “V” is also an exogenous organic chemical compound of aliphatic character. In addition to typical amino acid preparations, it is very common in carbohydrate-protein nutrients and peri-training stacks.

The natural sources of valine are poultry products, fish and seafood, eggs, cheese, sesame, lentils, soybeans, walnuts and sea algae such as spirulina. I have already mentioned some of the products and benefits of using them in my diet in my earlier texts.


  1. Valine – properties

Valine, like the other components of the EAA / BCAA complexes, is responsible for post-workout regeneration of the organism subjected to physical effort. Its anti-catabolic activity protects muscle cells from breakdown due to unwanted acidification of the body and stimulates the body to synthesize proteins. Valine is also used for the synthesis of vitamin B5 (pantothenic acid).

Valine and its “partners” regulate the level of glucose in the blood, which has a positive effect on the production of the natural energy of the body. What’s more, its supplementation is conducive to regulation

– metabolism,

– hormonal balance,

– work of the nervous system,

– the functioning of the immune system.


  1. Dosage

In most cases, valine is taken in the form of a mixture of branched amino acids, and therefore the daily dose of the preparation will be similar to that of the other compounds. Portions should be in the range of 2 to 5 g and are used up to three times a day.


  1. The effects of excess and deficiency

Valine deficiencies are particularly common in undernourished people, using high-protein diets and eliminations during food allergies. The effects of deficiency of this amino acid are

– anemia,

– insomnia,

lack of appetite,

– myoclonus (muscle tremor),

– contact hypersensitivity (hypersensitivity to touch),

weight loss.


Why is high-protein diet favored by valine deficiencies? This compound is involved in protein metabolism and transport of nitrogen from the liver to other tissues of our body. Thanks to this, it helps to protect this detoxification organ not only against diseases, but also the effects of toxic substances such as alcohol or drugs.

An excess of valine is manifested, inter alia, by the tingling sensation of the skin (so-called paresthesia), hypoglycaemia, impaired renal and liver function as well as perceptual disorders in the form of hallucinations and hallucinations.


  1. Opinions

The enormity of research on the EAA and BCAA complex allows us to confirm the effectiveness of using these amino acids not only by people practicing sports.

An example is the experience in which patients with affective disorders for one week took a fixed dose of branched chain amino acids. The dose was 60 g per day. After seven days of research, the results confirmed a significant reduction in the symptoms of this disease.

Another pattern may be the Peitz experiment conducted on people suffering from phenylketonuria. By using magnetic resonance, we tried to show correlations between phenylalanine concentration and the effect of exogenous amino acids. Patients were taking phenylalanine both individually and in combination with the test compounds. Researchers noted a significant inhibition of the increase in this compound after ingestion with BCAA.

Healthcare Senior

Rocket Whey – protein supplement for demanding

  1. Rocket Whey and the right supply of protein

Protein is a nutrient that together with fats and carbohydrates is the foundation of macronutrients of our food. Every practitioner realizes that it is the right supply of protein that allows you to build muscle mass. When we talk about proteins, we mean particles of animal origin, of course. It is they that are treated by the human body as a valuable building material for our muscles. In the case of the Rocket Whey supplement, producers used the two most classic and most efficient forms. We are talking about concentrate and isolate, which in addition to high protein content are characterized by rapid absorption in the body. It is also worth mentioning that the product is easily digestible, and therefore there is no fear of the appearance of unwanted symptoms like bloating or feeling overcrowded.

Proteins have a very wide range of applications for people exercising. Above all, they are responsible for the protection of our muscles during the period of weight reduction as well as the loss of excess body fat. In the period of caloric deficit, our silhouette is particularly exposed to the harmful effects of catabolism, reactions leading to the destruction of built muscle mass. Proper amount of protein also allows you to significantly increase energy reserves, which are often at an extremely low level. Regular use of Rocket Whey allows you to perfectly supplement power shortages, which is one of the additional ways to help anabolic processes.


  1. Rocket Whey – preparation and use

Protein supplements are also characterized by the simplicity of preparation. The Rocket Whey Supplement comes in the form of a powder that, when filled with water and mixed in a shaker, creates an extremely tasty and nutritious cocktail. This is a great alternative for people who, due to lack of time or ability, have problems maintaining their daily protein levels. What’s more, Rocket Nutrition conditioner can be used as a sensational addition to other dishes. A portion of protein supplement is great for making morning porridge or omelettes more attractive, and at the same time it creates a problem-free method of taking care of your diet.


  1. Why taking protein is so important

However, you can not forget about the basic properties of protein while shaping your figure. Rocket Whey is a supplement created mainly to build lean muscle mass. Our muscular system, in addition to fats and carbohydrates, which constitute energy for it, requires a high protein content. The greater the amount of protein delivered with the diet, the faster our muscles gain the ability to increase their own size.

On the other hand, it is worth mentioning that the protein fractions used by Rocket Nutrition are characterized by a negligible amount of calories and other additives. This argues why the Rocket Whey supplement is recommended during the reduction of body fat. Thanks to the lack of risk of disturbing your daily balance and providing a portion of pure protein, the preparation is a great choice for people who have to watch their daily needs.

In summary, Rocket Whey is a great way to intensify the effects that we can get from the diet and exercise. Thanks to the versatile application, there are no really guidelines that a group of athletes can use this supplement as an aid in achieving the desired goal. Rocket Nutrition has created a product with a view to enthusiasts and enthusiasts of a healthy lifestyle. See for yourself what multidimensional supplementation is all about!


L-glutamine – a compendium of knowledge

Glutamine, is it worth using? Perhaps for many people the answer to this question is not unambiguous, that’s why this article was created. It will dispel all doubts about the appropriateness of using glutamine in body sports – bringing her advantages and action.

  1. What is glutamine?

Glutamine is an endogenous amino acid. It is formed in the body as a result of transformation from glutamic acid. Synthesis occurs in many tissues, but only the lungs, skeletal muscles and adipose tissue can release it into the blood. It is an ingredient of most vegetable and animal proteins. In the human body it accounts for about 70% of the amino acid pool.

Glutamine can occur in three forms

– L-glutamine – a free form that has been synthetically produced. Metabolism of this form is very fast. This is due to the rapid use of it by intestinal bacteria. Consequently, it positively influences the improvement of the digestive process;

– N-acetyl-L-glutamine (NAG) – the combination of glutamine with acetic acid significantly increases the absorption of this form to muscle cells. In this case, a smaller dose is enough to achieve the same result;

– glutamine peptide – is formed by the transformation of gluten obtained from wheat, therefore it can not be used by people allergic to gluten. It is slowly absorbed and thus allows long-term use of glutamine.


  1. L-glutamine effect. What gives you glutamine?

Glutamine is an energy fuel for red blood cells of the intestinal mucosa, liver cells and lymphocytes (immune cells). It prevents the disappearance of intestinal villi, prevents the passage of bacteria. It strengthens the immune system by biosynthesis of immune bodies and macrophages. In addition, it regulates the acid-base balance. Glutamine is found in large amounts in the brain. It improves his work and improves concentration and memory. It also helps to increase the concentration of growth hormone in the blood, which participates in the synthesis processes taking place in the body. What’s more, it helps in burning fat. This is related to the regulation of the level of insulin and glucose in the blood, which is especially important for diabetics.

Among scientists, opinions about glutamine are divided. Researchers at the University of Oxford have shown that glutamine given to marathon runners immediately after the run and again 2 hours later reduces the risk of infection and regulates the activity of immune cells. Only 19% of people consuming glutamine supplements fell ill during the week of running. While in the group of people taking placebo, 51% got sick. Parry-Bollings et al. Believe that glutamine supplements can reduce the risk of infection and promote the growth of muscle mass. Other studies have not confirmed the effect of glutamine on muscle growth.

An experiment was carried out in which strength training people participated. They were divided into two groups – one consuming supplements with glutamine, the other taking placebo. After six weeks, the same muscle mass gain was observed in both groups. However, manufacturers of dietary supplements with glutamine argue that glutamine has an effect on the growth of muscle tissue. It works by saving protein in the body during intense physical exercise. It hydrates the muscles and increases the volume of muscle cells. It reduces the activity of enzymes that lead to the breakdown of muscle proteins and inhibits the activity of stress hormones, including cortisol, the concentration of which increases after intensive training. Hammarqvist et al. Conducted a study in which they examined the effect of glutamine on muscle condition in patients after abdominal surgery.Twenty-two patients took part in the study, 13 of whom received a placebo and 9 of a glutamine supplement. In patients receiving glutamine, significantly lower loss of this amino acid in skeletal muscle, better protein metabolism and increased nitrogen balance were observed.


Glutamine and burns

Glutamine is crucial when it comes to burns. Burn is tissue damage due to high temperature or chemical substances. Most of them are minor burns requiring emergency relief. The problem is burns covering a minimum of 20% of the body surface, known as heavy. In this case, comprehensive treatment is required. Glutamine stimulates the immune system, reduces the number of infectious complications, shortens treatment time and reduces the mortality rate. During burns, intestinal mucosa, kidneys, immune system and liver need significant amounts of glutamine. This demand can not be met by releasing the amino acid from skeletal muscle. Therefore, the European Association of Parenteral and Enteral Nutrition recommends supplementation of glutamine in people with burns.Garrel and Zhou in their studies showed a beneficial effect of glutamine on wound healing and shortening the duration of treatment. The positive effect of glutamine on burns has also confirmed the thorough analysis of all published data on this topic by Windle.


Glutamine and the intestines

More and more is being said about the so-called leaky intestinal syndrome. It is an autoimmune disease that contributes to the development of many other diseases, such as thyroid disease – Hashimoto, arthritis or skin problems.

Glutamine as a source of energy for intestinal cells may have particular significance in its inflammatory diseases. It reduces inflammation and oxidative stress, which arises due to the appearance of a leak in the intestinal walls. Van der Hulst et al. In their research proved that glutamine supplementation increases the intestinal integrity in people after surgical trauma. In addition, it has a beneficial effect in the prevention of gastric ulcer. It provides cells of the mucous membrane of the stomach with energy and contributes to their better blood supply through the dilation of blood vessels. Better blood supply to the gastric mucosa positively affects the healing of inflammatory changes.


  1. Glutamine for an athlete

The interest of glutamine among athletes is due to its anabolic properties against skeletal muscles. This amino acid can be transformed into asparagine, arginine and lysine, which are necessary for the construction of collagen proteins. In addition, the administration of glutamine leads to an increase in the proline and hydroxyproline concentrations necessary for these processes.

Glutamine is involved in the synthesis of muscle proteins and supports the removal of ammonia from the body. The anabolic effect (effect on the increase of muscle mass) is associated with the secretion of growth hormone.

Glutamine is also an extremely important factor in maintaining the intra-cardinal balance, as it regulates body temperature, pH, blood pressure, oxygen concentration, carbon dioxide and the volume of body fluids.

Glutathione is formed from glutamine. It is a basic antioxidant. Physical activity is associated with an increased level of oxidative stress. Hence the necessity of including antioxidant components that fight free radicals and thus eliminate the problem.

The effect of glutamine on the level of sugar in the blood is also beneficial. Thanks to this, the energy supply to the muscles is constant. Glutamine affects the recovery of glycogen stores in the muscles. The carbohydrate reserve accumulated in this form allows you to increase endurance and prolong the possibility of physical exertion.

In addition to supporting muscle building, glutamine inhibits the breakdown of muscle fibers. Playing sports involves the formation of microdamages of muscle fibers. Glutamine limits this process and allows for faster regeneration.

Physical exercise with a low or moderate degree does not significantly reduce the level of this amino acid. However, very intense and long-lasting activity reduces the synthesis and uptake of glutamine in the body

Particularly recommended is the supplementation of this ingredient in endurance sports (marathon runners, long-distance cyclists). In this case, the process of energy production in the body and the production of neurotransmitters are disrupted.


  1. Dosage of L-glutamine

Glutamine is a relatively endogenous amino acid. It means that the body has the ability to synthesize it from glutamic acid and ammonia. However, in some physiological states, the demand for it increases significantly. In order to prevent shortages it is necessary to supply it with additional supply from the outside. During intense training, stress, injuries, burns, major operations, intensive chemotherapy and radiotherapy, its amount in the blood and in the muscles is reduced. This leads to the weakening of the immune system and increases the susceptibility to various infections. Additional supplementation of glutamine can bring beneficial effects.

Many studies have confirmed that glutamine supplementation in situations of chronic stress, certain disease states and during intense workouts is critical to improving health.

There is no specific daily dose of glutamine. The daily requirement of an active person is 0.8-1.2 g per 10 kg body weight. In the case of bodybuilders, this amount may increase to 2 g per 10 kg of body weight. The recommended dose of glutamine is 5-15 g / day. It is best to eat glutamine in the morning on an empty stomach, immediately after training or at bedtime. In patients with burns it is recommended to ingest 0.3 g of glutamine per kg of body weight per day for a minimum of 5 days from the burn. Studies have shown that a six-week dose of 30 g per day improves some cardiovascular risk factors and body composition in people with type 2 diabetes. It should be remembered that glutamine can also be included in protein supplements.


  1. Side effects

To date, no side effects associated with the use of glutamine have been reported. The administration of exogenous glutamine is safe and can be beneficial in many situations, for example chemotherapy and exposure to radiation.

In the case of diabetic patients, the use of glutamine is not recommended. During its metabolism in the liver a large part is converted to glucose. People suffering from epilepsy, allergy to monosodium glutamate, and liver disease should also not supplement this component.


  1. Summary

Glutamine has a number of positive properties on the human body. It is an energy source for lymphocytes, thanks to which it strengthens the body’s immunity. It thus improves overall health. It works great during prolonged stress and intense workouts. It is also important for the condition of the digestive tract, and as you know, health begins in the intestines.



Albrecht J. et al., Roles of glutamine in neurotransmission, “Neuron Glia Biology” 2010, 6 (4), 263-276.

Bean A., Nutrition in sport. A complete guide, Poznañ 2013, 116-117.

Boelens PG et al., Glutamine alimentation in catabolic state, The Journal of Nutrition 2001, 131 (9), 25695-25775S.

Ciborowska H, ??Rudnicka A, Dietetics. Nutrition of a healthy and sick person, Warsaw 2010, 99.

Ciok J., Nutrition in the pathogenesis and treatment of inflammatory bowel diseases, “Nowa Medycyna” 1999, 10.

Greenfield JR et al., Oral glutamine increases circulating glucagon-like peptide 1, glucagon, and insulin concentrations in lean, obese, and type 2 diabetic subjects, “The American Journal of Clinical Nutrition” 2009, 89 (1), 106- 113.

Jarosz M., Bu³hak-Jachymczyk B., Norms of human nutrition, Warsaw 2014, 62.

Mansour A. et al., Effect of glutamine supplementation on cardiovascular risk factors in patients with type 2 diabetes, “Nutrition” 2015, 31 (1), 119-126.

Payne A., Barker HM, Nutrition and Clinical Nutrition, Wroc³aw 2017, 137.

Parry-Billings M. et al., Plasma amino acid concentrations in overtraining syndrome, possible effects on the immune system, “Medicine and Science in Sports and Exercise” 1992, 24 (12), 1353-1358.

Rapin JR, Wiernsperger N., Possible Links between Intestinal Permeability and Food Processing and Potential Therapeutic Niche for Glutamine, “Clinics” 2010, 65 (6), 635-643.

Rowicka G., Czajka M., The importance of diet in the prevention and treatment of gastric and duodenal ulcer disease, “Medycyna Rodzinna” 2011, 1, 15-18.

Skrzyñska S., Food intervention in patients with severe burns, “Wspó³czesna Dietetyka” 2016, 8.

Welbourne TC, Increased plasma bicarbonate and growth hormone after an oral glutamine load, The American Journal of Clinical Nutrition 1995, 61 (5), 1058-1061.

Iwaniak P. et al., Nutritional factors in the diet of pregnant women and their significance for the proper development of their offspring, Trends in human nutrition, edited by Karwowska M., Gustawa W., Kraków 2015, 73-80.

Paw³owska M., Effect of L-alanyl-L-glutamine on the structure and mineralization of femoral piglets, “Acta Scientiarum Polonorum, Medicina Veterinaria” 2007, 6 (1), 21-30.

Healthcare Senior

Lutein and the aging process

Green leafy vegetables, among others such as spinach and kale are the favorites chosen in particular by people who care about their health. As it turns out, eating them can also affect better behavior of cognitive functions.

A study at the University of Illinois proved the positive relationship between eating foods rich in lutein – spinach, kale, avocado or eggs, and nerve connections.

The analysis included 60 people aged between 25 and 45. Participants who were characterized by high intake of leafy vegetables showed a neuron response at a similar level as the younger group, not like their peers.

Thanks to the above observation, we have another, very important, reason to eat dishes rich in spinach or kale. They contain in addition to a large amount of vitamins, i.e., vit. C, vit. K, vit. E, fiber also compounds with anti-cancer activity and delaying the aging process, as well as improving memory and concentration.

During the aging process, people often experience a decline in both physical and mental activity. However, this process begins much earlier than we think. It becomes extremely important to make the society aware of how much can be achieved by introducing into your diet products whose consumption allows you to stay healthy.

No wonder that since ancient times outstanding personalities have been interested in how food affects health. For years, we have been trying to learn about the properties of various compounds found in specific products to ensure life in great shape. Therefore, it is important to eat the food at the right moment when the chosen substance can bring the most benefits, as in this case lutein.

Lutein is a nutrient that the body is unable to synthesise itself and must be delivered along with the diet. It accumulates in the tissues of the brain, but also the eye.

The experience of Khan and colleagues shows that lutein can play a protective role in the aging process, where the risk of senile dementia increases. In people with higher levels of lutein, neural connections responsible for cognitive functions were better involved.

This research focused on the participants’ attention. The next step in the analysis is also to assess the impact of lutein on science and memory.

Nevertheless, without waiting for further publications, you should boldly enjoy the benefits of nature. The vitamin and mineral bomb in green leafy vegetables will surely give us strength and vitality. And for the warming up of the culinary adventure with kale or spinach we present the recipe for “Holiday Green Cocktail”

1 serving

  • A glass of cow’s milk or vegetable drink (rice, soy, almond, etc.)
  • 2 table spoons of barley flakes
  • A handful of spinach
  • 1 kiwi
  • For the taste of lemon juice


Flakes pour boiling water. Washed spinach, peeled kiwi, combine with the flakes. Add milk, lemon juice and about 150ml of water. All blend to a smooth consistency. You can add more water as you like.



Anne M. Walk, Caitlyn G. Edwards, Nicholas W. Baumgartner, Morgan R. Chojnacki, Alicia R. Covello, Ginger E. Reeser, Billy R. Hammond, Lisa M. Renzi-Hammond, Naiman A. Khan. The Role of Retinal Carotenoids and Ages on Neuroelectric Indices of Attentional Control. Early to Middle-Aged Adults. Frontiers in Aging Neuroscience, 2017;


Dietary supplement – what does it really mean?

Each of you has certainly met with the term – dietary supplement. But have you ever wondered why a given product is called a dietary supplement? What are supplements and why are they used? The supplementary market brings gigantic profits, and products referred to as dietary supplements are available in every pharmacy and store. I invite you to read this article.

  1. What is a dietary supplement?
  2. Why are they used?
  3. Who decides about what becomes a dietary supplement?
  4. Applications


  1. What is a dietary supplement?

Dietary supplement is a substance, supplement supplementing the diet with essential nutrients for health (belong to this group, among others vitamins, minerals and other exogenous substances) which may be missing in the daily diet of a person. Supplements are in the form of tablets, capsules, powders, lotions and gels. Dietary supplements are products sold in a form that allows easy and precise dosage and are not treated as medicines (sales are carried out by stores and pharmacies)


  1. Why are they used?

Currently, the rapidly changing world and the ever-faster pace of life mean that people have less and less time to look after the diversity of their diet. Too often, they are monotonously and in a hurry. The diet is more and more barren. In order to remedy this, producers of the most needed micro- and macroelements started to produce in the form of dietary supplements. Not without significance is the fact that mass-produced food and often highly processed food is poor in vitamins, minerals and substances with health-promoting effects.

Dietary supplements are used just to restore a wholesome diet full of value. However, it is not allowed to replace a balanced diet with supplements, because nutrients of natural origin are more desirable and valuable for our body than their synthetic counterparts.


  1. Who decides about what becomes a dietary supplement?

From July 31, 2003, European Union countries are obliged to adjust their rights so as to harmonize with the EU regulations regulating the market of dietary supplements. EU law clearly defines which vitamins, minerals and health-promoting substances can be used for the production of supplements and in what form and form they can be made. The European Commission cares for the unification of EU law in member countries.

However, there is a so-called borderland zone, which the European Union has not specified legally, and which include products that meet the criteria for both medicinal products and dietary supplements.


  1. Applications

Dietary supplements are very much needed and in many cases valuable products that complement our diet. We just need to remember that supplements are COMPLETE and we can not replace them with a balanced diet. As in everything, here also the key to health is moderation.

Health & Beauty Healthcare

Aloe as a supplement

Aloe vera, also known as barbados, is increasingly appearing on store shelves in the form of various types of cosmetics or food products. What indicates the great popularity of this plant? What facts speak for its extraordinary action? After the answer, we refer to the following article.


  1. A few words about aloe and its composition
  2. Application
  3. Operation
  4. Supplementation


  1. A few words about aloe and its composition

Aloe vera is a plant grown from Africa for millennia. It belongs to the group of succulents – plants retaining water. The reason for its fame is the versatility of pro-health properties and lower toxicity in comparison to other herbal preparations.

It is also worth paying attention to the multitude of nutrients forming aloe vera.

Among the more than 140 biologically active compounds, for example calcium, magnesium, phosphorus, B vitamins, folic acid, vitamin A and C, linoleic acid as well as endo- and exogenous amino acids are worth mentioning.


  1. Application

In biblical times, aloe vera was used for the preservation and embalming of corpses of the deceased. However, nowadays it has many more applications. First of all, it is herbal raw material for the production of aloe oil, which has a moisturizing and regenerating effect. This product is used in cosmetics for hair care, as well as for the skin for nutritional purposes, eg after sunburn or dehydration.

Alona is also used in medicine. It is used, among others in the treatment of gastrointestinal infections, peptic ulcers, acne or skin damage. It is also worth mentioning its use in the case of kidney stones and haemorrhoids. Neither can one pass indifferently to the use in sports supplementation. At the present time, it is more and more common to encounter the use of aloe vera in problems with excessive body mass.


  1. Operation

The healthy nature of alona (aloe juice) is conditioned by its effect on the body. The most important interactions are mentioned

– analgesic, anti-inflammatory and antiseptic effects,

– alleviation of irritation and normalization of the gastrointestinal tract,

– acceleration of intestinal peristalsis,

lowering the sugar level,

– stimulation of the human immune system,

– regeneration and moisturization of damaged skin.

The main contraindications to the use of the healing properties of aloe are chronic inflammations of the pancreas and bladder, kidney stones, as well as pregnancy and breastfeeding.


  1. Supplementation

At the moment, there is no clear information as to the correct amount of aloe vera supplementation. In the only human studies, 300 mg of the preparation was used twice a day. Dosage should depend primarily on the goal you want to achieve. Experiments on animals administered with 100 mg / kg body weight resulted in adverse reactions.

Health & Beauty Healthcare

Solar vitamin D – building blocks of bones

The basic building block of bones in our body is calcium. Vitamin D is responsible for its release mechanism – a group of fat-soluble chemical compounds. You will learn about other benefits of using this vitamin thanks to our article.

  1. What’s under the letter D?
  2. Who is the vitamin intended for?
  3. Desirable and undesirable activities
  4. Dosage


  1. What’s under the letter D?

Vitamin D is a group of steroid chemical compounds that are fat soluble. Numerous physiological effects of this substance have a major impact on the calcium-phosphate economy. It is also considered to be one of the 24 macronutrients that are necessary for human life. Very often you can see the term “solar vitamin”. It is conditioned by the process of its formation, which occurs in the skin through the action of sunlight.


  1. Who is the vitamin intended for?

Vitamin D is used primarily in the prevention of postural defects and diseases of the musculoskeletal system. The indications include rickets, scoliosis, osteoporosis and post-traumatic conditions. Stimulation of resorption processes by vitamin D results in the release of more and more calcium from the skeleton.

Dr. Shalamar Sibley from the University of Minnesota in the United States of America encourages the use of a solar vitamin during the fight against overweight. It turns out that people with normal levels of vitamin D burn fat excess much faster than people with its deficiency. Other uses of vitamin D include: prophylaxis of circulatory diseases, neurological diseases, diabetes, caries and increase of strength and muscle mass.


  1. Desirable and undesirable activities

Systematic use of vitamin D brings a lot of good human body. It is mentioned here, among others

– improving the functioning of well-being and cognitive activities;

– improvement of the bone system;

– reducing the risk of cancer, heart disease, diabetes or multiple sclerosis;

– increase in testosterone level;

– acceleration of metabolism and help in fat burning.

Among the side effects of vitamin D supplementation are heart and central nervous system disorders, which are caused by excessive calcium in the tissues.


  1. Dosage

The recommended daily dose of vitamin D is between 400 and 800 IU, except that this value is too low for adults. In the US, the top safe dose of the solar vitamin is 2,000 IU per day, and in Canada, 4,000 IU. The studies confirm that the maximum safe dose is 10,000 IU. Moderate supplementation in doses from 1,000 to 2,000 IU is sufficient to meet most of the population’s needs.

The basic contraindication to the use of vitamin D is its excessive concentration in the body. An excess of this vitamin concentration in addition to the previously mentioned disorders may also lead to hypercalcemia.

Deficiency of vitamin D results primarily in osteomalacia and osteo-aeurysm, conjunctivitis, inflammation of the skin, deformities of the body, degeneration of the skeletal system or some cancers – the ovary, colon, colon, bladder or breast.

Health & Beauty Healthcare

Detox with vitamin E

The detoxification process is extremely important for the human body. Thanks to it, our body can get rid of unnecessary and harmful metabolic products, and extend its vitality. This is the role of vitamin E – a group of chemical compounds that are delivered to our body along with food. What are the additional benefits of using it? We invite you to the text below.

  1. What is vitamin E?
  2. Who should use it?
  3. Operation and properties
  4. Supplementation


  1. What is vitamin E?

Under the name Vitamin E, we mean a group of organic compounds that contain substances such as tocopherols and tocotrienols. This product is very widely used not only in medicine, but also in the cosmetics industry. The basic source of this substance are vegetable oils, fish oil, walnuts and almonds, eggs, blackcurrant, white cabbage and green plants like broccoli, parsley or spinach.


  1. Who should use it?

One of the consumer groups are older people. Vitamin E is a preparation that delays the aging process, and thus – is an element of prevention of memory disorders or a decline in the efficiency of intellectual processes.

The next recipients are the exercising people. The improvement of respiration within the cellular system is conducive to the processes of their rejuvenation, and also to the creation of more favorable conditions for muscle work. Vitamin E also increases the efficiency of muscle cells.

Vitamin E is also used to maintain normal blood sugar (by regulating insulin secretion), normalizes the effects of the negative effects of sunlight on the skin, and is also part of the antitumor prophylaxis.


  1. Operation and properties

Vitamin E is recognized as a basic antioxidant in the human body. The antioxidant properties of this group of compounds prevent cell damage and oxidative stress, which is the result of the harmful activity of free radicals. What’s more, vitamin E binds with oxygen, thanks to which it prevents their formation. It has an inseparable connection with the protection of fatty acid – one molecule of this vitamin can save up to 200 fatty acid molecules.


  1. Supplementation

The proper level of vitamin E can be ensured with a small daily dose of 15 mg. In the elderly, the dose should be between 50 and 200 mg. It should be remembered that supplements with vitamin E contain alpha-tocopherol. The biggest benefits we obtain from the antioxidant properties of this preparation from unsaturated fatty acids. The ideal dose of vitamin E is between 2 and 4 IU per gram of saturated fat.