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Muslim, Egyptian, Civil Engineer
Muslim, Egyptian, Civil Engineer

MUHAMMAD's posts

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Elon Musk : How to Build the Future

Includes his thoughts on machine learning and the need for a high bandwidth interface to the brain.

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3 min clip explains that meat Eaters often have low B12 - unless they eat B12 fortified vegan foods such as cereals or take multivitamins - so taking a multivitamin is recommended for meat eaters over 50 especially - free full paper - Am J Clin Nutr. 2000 Feb;71(2):514-22. The study found that B12 levels depend highly on the amount of B12 in vitamins or fortified vegan foods meat eaters ate, such as cereals, rice milk, soy milk, the list is endless.

For more on vitamins, see below:

Vitamin D3 (most multivitamins have it) was shown to prevent many health problems and increase longevity by 2-4 years -- Cochrane Database Syst Rev. 2014 Jan 10;(1):CD007470.

It is much safer to get vitamin D3 from supplements or fortified foods (very common for fortified orange juice, fortified soymilk, almond milk, and other vegan milks) than from the sun. The number of skin cancer cases due to tanning is higher than the number of lung cancer cases due to smoking. In the US alone, 419,254 cases of skin cancer can be attributed to indoor tanning. - free full paper - JAMA Dermatol. 2014 Apr; 150(4): 390–400. Tanning using indoor beds is considered by many a waste of money and health. :) These tanning beds don't even produce vitamin D, but they can give skin cancer.

For many reasons, not just B12, Vegans, vegetarians and even meat eaters, would benefit from taking multivitamins with iodine in them. Vitamin B3 was found to delay aging by rejuvenating stem cells inside the body.

The Top 15 Vegan Sources of Absorbable Calcium per 100 grams of liquid or solid food (the first 8 have more absorbable calcium than cow milk) are presented at Milligrams of *total calcium Recommended Daily Amount is 1000-1200 for adults (kids 0-6 months 200 mg, 7-12 months 260 mg, 1-3 years 700 mg, 4-8 yrs 1000 mg, 9-18 yrs 1300). Vitamins usually have 200 mg of Calcium, so if the pill is crushed and dissolved before ingesting for maximum absorption, it will help a lot (even kids who don't eat perhaps as many smoothies made from Calcium rich greens).

All diets have certain weak points. Even meat eaters need B12 after the age of 50 (sometimes even before if they have some kind of enzyme missing). Meat eaters lack magnesium and potassium usually, while vegans need B12 and sometimes Iodine. Many people are Iodine deficient (especially those avoiding salt, due to hypertension, including iodized salt), and kids in Iodine deficient communities whose pregnant moms do not get multivitamin with Iodine and who don't get Iodine themselves can have an IQ score 12 points lower than the rest (Asia Pac J Clin Nutr. 2005;14(1):32-42.). American IQ scores went up 15 points after the introduction of Iodized salt in 1924

Vegan iodine rich foods include sea weeds, which have 50 times the daily iodine per 100 grams, so you only need to eat 2 grams of that weed. Too much iodine is bad, so one cannot overeat sea weeds every week. Many vegans though get too little iodine (plants have less iodine than animal origin foods), if they don't supplement with multivitamins that have Iodine. Therefore, for vegans it is important to choose a multi-vitamin that has both B12 and iodine. B12 is needed for all people, even meat eaters, after the age of 50. (Ann Nutr Metab. 2003;47(5):183-5.) is a tiny study (good studies have thousands of people or hundreds of thousands, this one had 81 people, 15 vegans, 31 lacto- and lacto-ovovegetarians and 35 omnivores) that shows that vegans are far more likely to have Iodine deficiency than meat eaters. Granted, meat eaters are far more likely to have phytonutrient, anti-oxidants, flavonoids, polyphenols, potassium, magnesium deficiency which leads to living shorter by 5-10 years on average compared to vegans. But it's important to know these things so as to maximize the benefits and create the healthiest vegan diet transition if you are moving into veganism or thinking about it. However, the 97000 people study found that vegan diet is better than vegetarian and meat one for preventing hypothyroidism. This 97000 people study brings more doubt regarding the so called "iodine deficiency" limit of 100 ppm. Interestingly, most vegan-vegetarian IQ studies in America showed these guys have higher IQ than meat eaters, indicating that perhaps health conscious families may care about a lot of things that determine IQ score - not necessarily that vegan diet raises IQ in of itself. A 2011 Boston study with 141 subjects (78 vegetarians, 63 vegans) found that vegans have urinary iodine concentration of 78.5 μg/liter - much lower than vegetarians at 147.0 μg/liter ► free full paper at This is because many vegans do not read the multi-vitamin labels to make sure it has Iodine (many multi-vitamins don't have Iodine).

Another thing that Vegans (and even meat eaters) get less of is Selenium, but this is in most multi-vitamins, including the one in the picture as explained at (Biol Trace Elem Res. 1995 Oct;50(1):13-24.). Each diet has its own deficiencies that must be corrected if one wants the best health, meat eaters get too little potassium and magnesium usually, too much saturated fat, cholesterol, etc... Some studies found that Vegans got less DHA-EPA in their diet and blood too, and supplementing with algal oil (has DHA and EPA, DHA converts into EPA too) lead to vast increase in EPA-DHA ► Other studies though found DHA higher in vegans than in meat eaters ► What's interesting also is that vegans lose less bones than omnivores ► Taking a multi-vitamin seems like a must for every vegan (even meat eaters if you ask me), since one cannot test one's blood every week for all kinds of nutrients. :)

The Nature Made multivitamins are on amazon, Walmart or Walgreens - reason I mention this is because they got Iodine, 150 mcg, 100% of the daily recommended intake. Pregnant women are often told to take double that, so perhaps 2 multi-vitamin pills a day, since growing a baby is very taxing on the body. If you get multi vitamins, it's best to avoid those with artificial colors, due to Aluminum as explained below. This brand has no Aluminum lake color.

Many cheap processed foods, most vitamins and medicines have artificial colors called "lakes" which are Aluminum (sometimes Barium or Calcium) salts of the dyes. If you want to know their chemical formulas, see the list of wikipedia entries at
In the European Union some of these colors are banned, even in their dye form, not the aluminum lake salt form ►

Aluminum Lake food coloring, used to heavily coat liquid medicines for children, contains dangerous amounts of aluminum and harmful synthetic petrochemicals in trace amounts that were used in the synthesis process but are "impurities left over". These "petrochemicals" are carcinogens containing petroleum, antifreeze and ammonia, which cause a long list of adverse reactions. Each batch of color is tested to ensure it doesn't exceed the FDA’s prescribed limits for impurities. Most impurities are in the forms of salts or acids, but others include lead, arsenic and mercury. However, given that kids up to 12 may ingest 1-4 pounds of such dyes or their Aluminum lakes, the amount of Aluminum ingested can be truly SHOCKING and enough to cause autism, and all kinds of diseases.

Aluminum poisoning can lead to memory impairments, autism, epilepsy, mental retardation, and dementia. Just 4 ppm of aluminum can cause the blood to coagulate. These blood clots can cause Alzheimer's Disease and can inhibit learning. Aluminum also facilitates stress fractures.

Most widely used food colors and their damaging actions are listed below. If these colors are in their salt of Aluminum "lake" form, they are even more dangerous:

• Blue #1: Research shows it causes kidney tumors in mice.

• Blue #2: Research shows even higher incidence of tumors, specifically gliomas in male rates (a type of tumor that starts in the brain or spine).

• Red #2: Toxic to rodents, even at modest levels, and causes tumors of the bladder.

• Red #3: FDA recognized it in 1990 as a cause of thyroid cancer in animals. It was banned in cosmetics, but still allowed in food and medicine.

• Red #40: Most popular dye of all. Debilitates the immune-system in mice. Allergic reactions common.

• Green #3: Causes bladder and testes tumors.

• Yellow #5: Affects behavior and induces severe hypersensitivity reactions.

• Yellow #6: Causes adrenal tumors in animals.

Also known as tartrazine, FD&C Yellow Aluminum Lake is a chemical concoction derived from coal tar. It is known to be a reproductive toxin. Many artificial colors contain Aluminum Lake, so when your child gets to pick between red, blue or green medicine, they're really choosing which poison they get to consume. Several chemically enhanced food colorings contain ammonia and therefore produce compounds proven to cause various cancers in animal studies, according to CSPI, the Center for Science in the Public Interest.

There has been a 55% increase in U.S. toxic food dyes just since the year 2000.

Here are some popular product and "brand" names you may mistake as exempt products: RD&C dyes and colors in baked goods, beverages, candy, cereal, drugs, pet food, personal care products, cosmetics, cough syrups, NyQuil,Tylenol, Robitussin,Jello, gelatins, Cheetos, Skittles, Fruity Pebbles, Marachino cherries, sausage, Mountain Dew, Doritos, chewing gum, and powdered drink mixes.

For more FOOD-VITAMIN-ETC COLORS info see also



For 100+ reasons I didn't eat meat for 20 years and dairy for 12 years see (going vegan is equivalent to planting 62 trees in your backyard)

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The Dirty Dozen or 12 have the highest amount of pesticides if bought non-organic, so you can either avoid them, and get all nutrients from many possible alternatives, or just buy them organic. Steaming and cooking does reduce pesticides levels a bit. The clean 15 have so little pesticides, that buying conventional is fine, many avocados and others has no levels found in some cases. :)

It is a good idea to read the tiny sticker saying where it is from and choose local when possible, as some countries have very non-existent regulations on pesticide use and can use a lot more. ► and have some general info on produce, but you can google more for your country. This "local farmer is best" is not always true though, some produce from other countries can have far less pesticide, google and see info that applies for your country and where imports come from. It varies by veggie and fruit. :) You can rarely grow everything in your garden.


For 100+ reasons I didn't eat meat for 20 years and dairy for 12 years (12% of millennials have already given up meat in America) see Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction.

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Microsoft and LinkedIn: Together Changing the Way the World Works -

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How do you change your worries into positive thoughts? Comment below.

Ten Activities To Get Rid of Anxiety -
Seven Simple Ways to Stop Anxiety -
Top 21 Anxiety Grounding Techniques -

In-depth Anxiety Information -
Get trusted mental health information at

#mentalhealth #mentalillness #mentalwellness #lifequotes #quotes #inspiration #SU4MH #anxiety #worry

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And eventually on my way from Gurayat Domestic Airport:(URY) To Cairo International Airport (CAI)

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الوقت هو أندر الموارد ، إذا لم تتمكن من إدارته فلن تتمكن من إدارة أي شيء آخر ..” بيتر دراكر
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