In this article you will learn some simple nutrition facts about alcohol, antioxidants, caffeine and calcium. Too much alcohol can raise the levels of fats in the blood, lead to high blood pressure, heart failure and increased calories. Too many calories lead to obesity and a higher risk of developing diabetes. Excessive and binge drinking can lead to stroke. The American Heart Association recommends if you drink alcohol, do so in moderation. Moderation means an average of one to two drinks per day for men and one drink per day for women. A drink is equivalent to 12 oz. of beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits. Drinking more than this increases all the health risks as noted above. In addition, it is not possible to predict in which people alcoholism will become a problem. The American Heart Association cautions people not to start drinking if they do not already drink alcohol. Pregnant women should not drink alcohol in any form; it can harm the baby seriously. Antioxidant vitamins There has been a lot of research recently focused on how antioxidant vitamins may reduce cardiovascular disease risk. The data is incomplete; however, up to 30 percent of Americans are taking some form of antioxidant supplement. The American Heart Association does not recommend people using antioxidant vitamin supplements until more complete data is available. They recommend people eat a variety of nutrient-rich foods daily from all the basic food groups. Eat a variety of foods low in saturated fat, trans fat and cholesterol to provide a natural source of these vitamins, minerals and fiber. Caffeine The metabolic effects of caffeine include: Stimulates the central nervous system Releases free fatty acids from adipose (fatty) tissue Affects the kidneys by increasing urination, which can lead to dehydration Caffeine is found in coffee, tea, soft drinks, chocolate and some nuts. The American Heart Association says moderate coffee drinking (1-2 cups per day does not seem to be harmful. Caffeine withdrawal symptoms may occur 12 to 24 hours after the last dose of caffeine in individuals who are habitual caffeine drinkers. The most prominent symptom is headache. Other withdrawal symptoms may include: Anxiety Fatigue Drowsiness Depression Although many studies show there is a direct link between caffeine, coffee drinking and coronary heart disease, the results are conflicting. Calcium To help reduce the risk of developing the bone disease osteoporosis most physicians encourage women to eat fat-free and low-fat dairy products to get calcium. The American Heart Association recommends women should aim to consume between 1,000 and 1,200 milligrams of calcium each day. Excellent sources of calcium include: Fat-free milk Low-fat dairy products Other sources of calcium include: Eating vegetable greens like spinach, kale and broccoli Some legumes and soybean products To date, scientists do not have enough information to know if calcium intake affects the risk of developing cardiovascular disease. Adequate daily intake according to data from the National Academy of Sciences, Institute of Medicine includes: 210 mg for infants from birth to 6 months, 270 mg for age 6 months to 1 year 500 mg for children age 1-3; 800 mg for ages 4-8 1,300 mg for children and adolescents age 9-18 1,000 mg for adults ages 19-50 (for maximal calcium retention) 1,200 mg for adults ages 51 and older 1300 mg for women who are pregnant and under age 19; 1000 mg for pregnant women ages 19-50 Source: American Heart Association Disclaimer: *This article is not meant to diagnose, treat or cure any kind of a health problem. These statements have not been evaluated by the Food and Drug Administration. Always consult with your health care provider about any kind of a health problem and especially before beginning any kind of an exercise routine. This article is FREE to publish with the resource box. Article written 4-2007.
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