Essential Nutrients Your Body Needs [Infographic]

Essential Nutrients Your Body Needs
Deficiencies and Getting Back What Your Body Lacks
Infographic from Riverside Community Hospital
Nutrient Deficiencies are on the Rise

Holistic health experts warn that many of us are actually deficient in important essential nutrients, e.g., vitamins, minerals and micronutrients, in spite of eating relatively large quantities of food.

The most common nutrient deficiencies in the U.S. adult population include:

❗️ Vitamin A
❗️ Vitamin B6
❗️ Vitamin D
❗️ Vitamin C
❗️ Vitamin E
❗️ Vitamin K2
❗️ Calcium
❗️ Magnesium
❗️ Omega-3 Fatty Acids

For more information on vitamin and mineral deficiencies in the U.S., please visit How Much is Too Much? : Appendix B: Vitamin and Mineral Deficiencies in the U.S. - EWG.

Factors Contributing to Nutrient Deficiency

Even healthy food such as fruits and vegetables often lack nutrient density because they are commercially grown in mineral depleted soil.  It is said that the produce we are eating today is not the same nutrient dense produce that our grandparents ate.

Other factors that are thought to be contribute to nutrient deficiencies include:

­čö╣ Age and gender
­čö╣ Digestive issues
­čö╣ Other medical/health issues
­čö╣ Certain medications
­čö╣ Overconsumption of processed and packaged foods

Age and digestive issues, for example, can adversely affect your body's ability to absorb nutrients.

Certain prescription and OTC medications, like proton pump inhibitors, antibiotics, diuretics and statins can interfere with absorption of certain nutrients and cause nutrient depletions.

For more information on drug-nutrient interactions please see Common Drug Classes, Drug Nutrient Depletions & Drug-Nutrient Interactions - Parmavite LLC.

Correcting Nutrient Deficiencies

Holistic health professionals generally advise correcting nutritional deficiencies by eating a healthy balanced diet and utilizing nutritional supplements if and when necessary.


This infographic from Riverside Community Hospital how omega-3 fatty acids and vitamins A, B6, C, D and E benefit the body, in which foods each is found and signs of deficiency.  To read more, please visit Essential Nutrients:  Getting Back What Your Body Lacks - Riverside Community Hospital.


This infographic entitled A Chart of Vitamin Rich Foods illustrates key vitamins ... their health benefits and lists foods that contain a good amount of the vitamin.

This infographic from Healthspan entitled "A Guide to Optimising Vitamins ... To learn more about the benefits of Vitamin C, how to get it from foods and which ...

15 Health Benefits of Lemon Water [Infographic]

15 Health Benefits of Lemon Water; 15 Reasons to Drink Lemon Water
Every Morning - Infographic from Natural News


Water is a macronutrient that is essential in human health and healing.

It is the most abundant molecule in the body.  In adults, water constitutes approximately 50-70% of body weight.  The actual amount depends on many factors including age, sex and body composition.  For example, muscle has more water than fat.  Hence, physically fit individuals with a higher percentage of lean muscle and a lower percentage of fat tend to have more water than sedentary individuals.

Water plays a critical role in the major systems of the body including the nervous, digestive/excretory, cardiovascular/circulatory, lymphatic/immune, respiratory, renal/urinary, endocrine, reproductive, integumentary/exocrine and muscular/skeletal systems.

Read:  6 Things You Can Add to Water to Improve Digestion


Lemons are considered by many to be a powerfood due to their many known health and healing benefits.

Lemons are rich in vitamins, minerals, antioxidants and phytonutrients (phytochemicals) such as vitamin C, folate (vitamin B9), potassium and magnesium.

Consumption of various parts of the lemon (juice, peel, extracts) has been studied and linked to certain beneficial effects including those relating to cardiovascular, immune, digestive and renal (kidney) health, insulin resistance, detoxification, overweight, obesity and body fat - e.g., weight loss.

Lemon Water

The curative effects of water combined with the potentially therapeutic actions of the lemon are thought to provide numerous health benefits.

Many holistic health care practitioners recommend drinking lemon water first thing in the morning to restore fluids and nutrients to dehydrated tissues and help flush out toxins and waste products that have built up during sleep.


This infographic from Natural News illustrates 15 health benefits or reasons to drink lemon water.  To see a large version of the infographic and for more information about health, nutrition and healing, please visit 15 Reasons You Should be Drinking Lemon Water Every Morning - Natural News.


Amazing Water Remedies  You can greatly enhance the curative effects of water by adding or infusing it certain grains, fruits, herbs, spices and flowers ...

In his book, Water: For Health, for Healing, for Life: You're Not Sick, You're Thirsty ! , Dr. F. Batmanghelidj explains why and how persistent dehydration leads to ...

The human body is composed of approximately 55% to 65% water. ... These two infographics illustrate some of the key functions of water and show why its so ...

Lemons are known to have many medicinal and healing properties and are ... Drinking lemon water on a regular basis (but especially in the morning upon ...

Are You Dehydrated - How To Tell [Infographic]

Are You Dehydrated?  How to Tell, What to Do About It
Infographic from
The Essence of Life

Water has been called the essence of life because it is essential for life.  It is the most abundant molecule in the human body and is involved in numerous physiological functions - playing a key role in many critical biological and biochemical processes.

For example, water helps to regulate body temperature, dissolve various substances like nutrients and waste products, filter and remove metabolic waste materials, and produce important secretions such as digestive juices, functional mucus, sweat and reproductive fluids.


Insufficient intake of water leads to dehydration.  Both severe, acute dehydration as well as mild or low-grade chronic dehydration can have serious health and medical consequences.

Read:  Why Dehydration Makes You Fat and Sick

Are You at Risk?

Water intake requirements differ from person to person and are based on many factors including age, sex, activity level, health status and the climate where the individual lives.

Read:  Water: Do You Need 8 Glasses a Day?

Knowing how to assess your hydration level and needs is important in determining how much water you need to drink to avoid risk of dehydration and consequent health or medical complications.


This infographic from FIX illustrates signs of mild, moderate and severe dehydration, explains how to tell if you are dehydrated (including how to do the dehydration pinch test) and provides some tips on how to prevent dehydration.

To see a large version of the infographic and read the full article, please visit Here's What Dehydration Does to Your Body and What to do About It - FIX.


­č厠Daily Water Chart
­č厠Health Benefits of Drinking Lemon Water
­č厠Amazing Water Remedies
­č厠How to Naturally Cleanse the Body

Amazing Water Remedies [Infographic]

Amazing Water Remedies Infographic from The Indian Spot
Curative Effects of Water

Clean water, in and of itself, has amazing curative effects.  It has been proposed that persistent dehydration is a factor leading to the development of chronic disease and medical conditions including premature aging, obesity and weight gain.

Read:  Why Dehydration Makes You Fat and Sick

Water Remedies

You can greatly enhance the curative effects of water by adding or infusing it certain grains, fruits, herbs, spices and flowers.

Read:  6 Things You Can Add to Water to Improve Digestion


This infographic from The Indian Spot illustrates and briefly describes some of the health benefits of eight water remedies:

­čĺŽ Rice Water
­čĺŽ Lemon Water
­čĺŽ Fennel Water
­čĺŽ Ginger Water
­čĺŽ Mint Water
­čĺŽ Rose Water
­čĺŽCucumber Water
­čĺŽ Honey Water

To learn more about each of these water remedies, including DIY at home instructions on how to make them (recipes), please visit Amazing Water Remedies - The Indian Spot.


To stay properly hydrated, this infographic also offers some excellent tips. Related: Why Dehydration Makes You Fat and Sick · Daily Water Intake Table
Water is in and around every cell and we absolutely need it - not just to survive - but we need adequate hydration to thrive. Chronic dehydration has been linked ...
Re-hydration of the body ✿ Increased mental clarity ✿ Restored healthy sleep patterns ✿ Improved immune function ✿ Improved digestion ✿ Nourished and ...

Guide to Cooking with Fresh Herbs [Infographic]

Ultimate Guide to Cooking with Fresh Herbs
Infographic from SheKnows
Fresh Herbs

If you aren't cooking with fresh herbs, then you are really missing out.

The best restaurants make extensive use of fresh herbs in their menus.  A sprig or chiffonade of a carefully selected fresh herb can really transform a dish, adding taste, aroma, color, interest and texture that is often quite different from their dried counterpart.

Health Benefits

Herbs, in both their fresh and dried forms, have been used for health and healing in folk medicine in every corner of the world for thousands of years.

More recent scientific research has shown that some herbs (and spices) are particularly rich in antioxidants and other micronutrients that are thought to be beneficial to human health.

Studies have shown that many herbs are anti-inflammatory, anti-bacterial, anti-fungal and anti-microbial while being cardioprotective, chemoproctetive, and neurorestorative.

In fact, some studies have shown that certain herbs may be as effective in preventing, managing or even treating certain chronic diseases and medical conditions as drugs.

Perhaps that's why we've seen such an explosion in herbal supplement sales.  However, holistic health practitioners almost always advise that its usually better to eat the whole food rather than a supplement.


This infographic from SheKnows illustrates 19 hardy and tender fresh herbs, and briefly explains the flavor profile, storage and culinary uses of each herb:

­čî┐ Rosemary
­čî┐ Sage
­čî┐ Lemongrass
­čî┐ Thyme
­čî┐ Chives
­čî┐ Lavender
­čî┐ Savory (Summer)
­čî┐ Oregano
­čî┐ Taragon
­čî┐ Chervil
­čî┐ Basil
­čî┐ Cilantro
­čî┐ Dill
­čî┐ Fennel Fronds
­čî┐ Majoram
­čî┐ Thai Basil
­čî┐ Mint
­čî┐ Parsley (Flat Leaf)
­čî┐ Parsley (Curly)

To view a large version of this infographic and to learn more about selecting, storing, and using fresh herbs, please visit A Beginner's Guide to Cooking with Fresh Herbs - SheKnows.


Herb Body Map
Healing Herbs and Spices
Herbs and Spices Rich in Antioxidants
10 Herbs that Heal
The Best Herbs for Curing Inflammation

Health Benefits of Dark Chocolate [Infographic]

Health Benefits of Dark Chocolate
and Why Its a Probiotic Food
Infographic from Gut Health Project

Dark Chocolate Health Benefits

Dark chocolate that is made from raw cacao or cocoa butter and powder is considered a superfood because it is rich in minerals, potent antioxidants, dietary fiber, and other micronutrients that are essential to optimal health.

The bioactive compounds in unprocessed dark chocolate have been researched for many diseases and conditions including cardiovascular disease, stroke, insulin resistance, diabetes, metabolic syndrome, autoimmune disease, cancer, glaucoma, cognitive function, inflammation, overweight and obesity, stress, depression, dysbiosis, infections, and premature aging.

A number of scientific studies have shown that eating unprocessed dark chocolate promotes gut health as well as cardiovascular health.

More specifically, it is thought that raw cacao is anti-inflammatory, anti-carcinogenic, cardioprotective, neuroprotective and chemoprotective and may help reduce the risks for hypertension, high cholesterol, coronary heart disease, stroke, diabetes, elevated fasting glucose, high triglycerides, metabolic syndrome and abdominal obesity aka belly fat.


This infographic from Gut Health Project highlights and briefly explains some of the health benefits of dark chocolate.

For more information on how to choose the right dark chocolate and why dark chocolate is so healthy, including why it is a probiotic food that promotes gut health, please visit Dark Chocolate: A Probiotic Food with Impressive Health Benefits - Gut Health Project.


Probiotics and Good Gut Health
Inflammation and Gut Health - Why It Matters

11 Best Anti-Inflammatory Foods [Infographic]

11 Best Anti-Inflammatory Foods
Infographic from EFM Health Clubs

Chronic Inflammation

The scientific research is clear: persistent or chronic inflammation plays a key role in the development of many chronic diseases and medical conditions.  It is widely accepted in the healthcare community that controlling chronic inflammation is crucial in both helping to prevent, as well as to treat, a variety of medical conditions and chronic diseases.


Some common causes of chronic inflammation include foreign substances, such as chemicals and pathogens (viruses, bacteria, other microorganisms) that enter the body.  The immune system recognizes these as foreign and attacks it, triggering an inflammatory response.

The Role of the Diet

We are learning that our diet has a significant impact on our overall health, including our immune system and on chronic inflammation.

Pro-Inflammatory Foods

We know that certain foods are pro-inflammatory.  That is, they promote or contribute to inflammation. These foods include refined carbohydrates, fried foods, red meat, processed meat, sugar sweetened foods and beverages, margarine, shortening and lard.

Anti-Inflammatory Foods

Conversely, certain foods are anti-inflammatory.  That is, they combat and reduce inflammation. Anti-inflammatory foods are high in antioxidants and polyphenols (compounds that are thought to protect against inflammation). These foods include fruits, vegetables, nuts, seeds, herbs and spices. Omega-3 fatty acids found is fatty fish is also thought to be protective.


This infographic from EFM Health Clubs illustrates and briefly describes 11 foods that are thought to be particularly anti-inflammatory:

✿ Broccoli
✿ Blueberries
✿ Salmon
✿ Chia Seeds
✿ Turmeric
✿ Ginger
✿ Pineapple
✿ Leafy Greens

To see a larger version of the infographic and read the article, please visit 11 Best Anti-Inflammatory Foods - EFM Health Clubs.


Anti-inflammatory drugs which temporarily reduce or alleviate pain and swelling caused by inflammation are widely available both over-the-counter (OTC) and ...

Inflammation, IBS, IBD, SIBO, Stress, Leaky Gut, Leaky Brain, Chronic ... from Cultivated Wellbeing illustrates connections between inflammation, leaky gut, gut  ...

Some health experts believe it may be at the root of practically all chronic health conditions - as this infographic entitled "How Inflammation Affects the Body" from  ...

Many health professionals agree that chronic, body-wide inflammation affects every aspect of health and may even contribute to or cause various illnesses, ...

Low-FODMAPs Diet Food Guidelines [Infographic]

Low-FODMAP Diet for Sufferers of IBS
Infographic from Baylor College of Medicine

FODMAP is an acronym for


FODMAPS are short-chain carbohydrates.

In certain individuals, FODMAPs are poorly digested and absorbed in the small intestine. Consequently, they reach the large intestine where they are fermented by gut bacteria.

FODMAPs Sensitivity
and Symptoms

Sensitivity or intolerance to FODMAPs is relatively common in individuals suffering with Irritable Bowel Syndrome (IBS), Small Intestinal Bacterial Overgrowth (SIBO) and other digestive issues.

Symptoms associated with FODMAPs intolerance or sensitivity include bloating, gas, nausea, abdominal pain and cramps, diarrhea and/or constipation, fatigue, lethargy, poor concentration

Low-FODMAPs Diet

Some health practitioners recommend a low-FODMAPs Diet for individuals who suffer from IBS, SIBO, and other functional gut disorders.  While a low-FODMAP diet will not cure IBS, certain studies have shown that it can benefit sufferers by helping to relieve or reduce symptoms of IBS.


The above infographic from Baylor College of Medicine shows which foods are allowed and which foods are disallowed on a Low-FODMAPs diet.  To learn more, please visit Gas, Bloating, Irritable Bowel:  A Gut Feeling That Something is Not Right (Baylor College of Medicine).

The infographic below is from, for which links are currently not working.


High FODMAP Foods List

Critics of the low-FODMAP diet say that while the diet may help reduce symptoms of IBS and SIBO by removing trigger foods, this is a "band-aid" which does not address or heal the root disorder and there may be drawbacks to following the diet in the long-term.

Restricting high-FODMAP foods may have a detrimental effect on the human gut microbiota.  This is because certain high-FODMAP foods are known to help feed beneficial bacteria that reside in the large intestine.

Human microbiome research is still in its infancy but, thus far, research suggests that the microbiome plays an important role in many aspects of human health, including the digestive, immune, nervous and endocrine systems.  Therefore, it may not be wise to possibly create an imbalance in the gut microbiota by starving out beneficial bacteria.

Consult a Healthcare Professional

Because digestive disorders can be complex, it is always best to consult a qualified healthcare provider or professional who will take a thorough medical history, run appropriate lab tests and then recommend a diet that is customized for the individual.


How Gut Bacteria Affect the Brain and the Body
Probiotics and Good Gut Health
Inflammation and Gut Health - Why It Matters

Peppermint Oil Health Benefits and Uses [Infographic]

Peppermint Oil Health Benefits and Uses - Infographic from Dr. Josh Axe
Peppermint Plant

Peppermint (mentha piperita) is a mint plant and a natural hybrid cross between spearmint and water mint.

Archaeological and historical evidence suggests that peppermint has a long tradition of use as a medicinal herb in folk medicine and aromatherapy in ancient Egypt and Rome, and throughout Europe and Asia.

The leaves and essential oils (which are gathered by steam distillation) are used internally and externally in teas, tinctures, salves, enteric-coated capsules, and other preparations.

Research and Studies

The therapeutic actions of peppermint have or are currently being researched and studied in connection with various diseases and medical conditions including digestive issues, upper respiratory infections, fungal infections, memory problems, infantile colic, shingles, dental caries, hay fever, hair loss, radiation damage, and certain cancers.

So far, there have been over 300 scientific studies referring to peppermint essential oil.


It is thought that peppermint calms and relaxes stomach muscles and improves bile flow.

Several studies have shown that enteric-coated peppermint oil capsules can help treat symptoms of Irritable Bowel Syndrome (IBS) including bloating, gas, abdominal cramps and pain, and diarrhea.

I recently wrote a blog entry on my experience using IBGard® for treating IBS-D (IBS with Diarrhea).

Other Uses

Although peppermint oil is perhaps best known for treating digestive related issues, the leaves and essential oil have many other uses:

Stomach Aches
Muscle Pain and Tightness
Bad Breath
Mental Focus
Energy Levels
Respiratory Expectorant and Decongestant
Antimicrobial Agent


This infographic from Dr. Josh Axe illustrates and describes 25 uses of peppermint oil.

To see the larger version of the infographic and read the full article about peppermint oil uses including health benefits, studies and research, potential interactions and concerns, and links to peppermint recipes such as a GI healing juice, please visit Top 25 Peppermint Oil Uses and Benefits - Dr. Josh Axe.


Essential Oil Body Map
Essential Oils for Women's Health

13 Yoga Poses for Stress Relief [Infographic]

13 Simple Calming Yoga Poses for Stress Relief
Infographic from Health Perch

Stress and Health

Feeling stressed, nervous, anxious, uptight?

You are not alone!  According to the latest estimates, stress-related issues account for 75-90% of all visits to primary care physicians in the United States.

Chronic stress is thought to be at the heart of and a leading factor in many chronic diseases and medical conditions, accidents, mental and emotional disorders and disturbances.

Three Types of Stress

Stress is often described as acute, episodic or chronic.  Acute stress is suffered briefly. Episodic stress is acute stress that is suffered too frequently.  Chronic stress is suffered for a prolong period of time, day in and day out, for months or years on end.

To learn more about the three types of stress, visit Stress: The Different Kinds of Stress (American Psychological Association).

Stress has also been defined and categorized and defined in several other ways.  For example, generally accepted categories of stress include psychological (mental), emotional, physical, nutritional and toxic stress.

Yoga's Effects on Stress

Yoga, as well as meditation, has been studied for its role in improving the signs and symptoms of stress and anxiety.

A significantly decrease in symptoms of stress and/or anxiety have been noted in 25 out of 35 trials in which a yoga regimen was implemented.  [Effects of Yoga on Anxiety and Stress]

Individuals who have a regular yoga practice report many physical, mental and emotional benefits of yoga - including reducing and releasing stress, balancing emotions and having a calming effect on the mind and body.


This infographic from Health Perch illustrates 13 simple yoga poses that are thought to have a calming and stress relieving effect.  For each pose, the infographic includes instructions and how that particular pose calms.

To view a large version of the infographic and learn more, please visit Calming Yoga Poses for Stress Relief (Health Perch).


Restorative Yoga Poses to Relieve Stress
Find Your Yoga
The Health Benefits of Yoga
26 Amazing Benefits of Yoga
What is Yoga?
Yoga Starter - What's Your Style?
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