And I guess one of the most popular most needed is vitamin C. There are so many stuffs around there that could give you your daily dose of Vitamin C, but I still think that the best way is to have a well balanced diet, a diet that has foods like citrus fruits, green leafy vegetables, potatoes, milk, fish tomatoes; A well balanced meal has to have all the major vitamins on it. Vitamin C is also known as Ascorbic acid, There are times that we are worried that we are not getting enough amounts of vitamin c naturally in our food, then you could ask your doctor,
he could recommend some Vitamin C supplement that is suitable to your body , I mean the enough dosage or proper levels of vitamin C that should be taken for you. Ascorbic Acid or Vitamin c is one of the 13 vitamins that our body needs. This vitamin is not fat-soluble, Thus our body cannot store it, so you have to consumed it everyday, Now the vitamin levels and dosages depends on your age, gender, weight, lifestyle, pregnant or not. So you really have to consult your doctor to know the perfect dosage for you.
What does vitamin C do? Basically , vitamin C is an antioxidant, which means that it battles the forces in our body that can cause organ, tissue, and cell damage. Therefore, vitamin C protects the body and may specifically be linked to reducing the signs of aging. If you do not have enough vitamin C in your body, you will develop scurvy. Scurvy is very uncommon in the United States, but can cause anemia, gum disease, skin hemorrhages, and weakness.
When you begin taking vitamin C supplements, make sure that you follow your doctor’s recommendations. If you take to much vitamin C, you can overdose, just as you would with a typical drug. This is rare, because vitamin C is water soluble and high amounts will leave the body at a normal rate, but when it does happen, it can cause kidney stones and interfere with vitamin B12 absorption, causing anemia. Diarrhea is also a side effect. Therefore, it is best to listen to you doctor’s recommendation.
In most cases, you will automatically get enough vitamin C in your foods, especially if you are eating a healthy diet. If you are not and your doctor tells you to begin taking vitamin C supplements, look carefully at the labels of different brands before you buy anything. Because vitamin supplements are classified as foods and not drugs, they are not regulated by the government and each brand’s potency will vary slightly from the next.
First of all, the best way to get your best nutrition is through eating the right diet. There are certain aspects of the vitamins and minerals that go along with food that just can’t be found in the supplements. It is always best to eat as well as you can. However, if for some reason you aren’t able to get all of the needed vitamins and minerals, it is better to have them via vitamin supplements than to have none at all.
For bodybuilders, it is important to remember that you are doing great work on your body, and this work is causing you to become stronger. However, as you increase in your ability to lift things and as you increase in the strength of your muscles, you are going to need more vitamins and minerals, as well as more energy, in order to use these enhanced muscles.
You should not start bodybuilding before you have talked to a doctor or a nutritionist about what you should do to make sure that your body can maintain the muscles that it has. If you are not able to consume enough of the foods that have the right vitamins, you are going to need to take supplements. This is because it is extremely important that you have enough of the right things if you are going to be bodybuilding. If you are building your muscles and not feeding your body properly, there is not going to be anything left over to keep you healthy as well as strong. Vitamins help to build you immune system, make hormones, and much more.
Many times it is a good idea to go on a general multivitamin if you are going to be working out and working hard on your body. This is a good idea because as you work out you are burning energy that your body would otherwise use to protect itself. Your immune system might be very compromised as you work out, so you should try to do whatever you can to make sure that you are getting the correct vitamins and minerals that your immune system needs to function correctly. Do not be afraid to talk to your doctor about what you can do to make sure you are putting the right things into your body at all times.
So here's another one on my list, Dragon fruit. So what exactly is a dragon fruit? This unusual looking fruit, brightly colored and named Dragon fruit is also known as Pitaya. I heard there's a story behind why it's called Dragon fruit, but don't know the exact story.
At first, i found the fruit a little scary, because it reminded me of the plant from that movie" little shop of horrors " the plant that feeds on human blood and flesh. hahaha! (I'm sorry but i was six then, and even though it was a comedy movie it scared the hell out of me.) But this fruit won't eat you but you will eat this fruit.
This healthy food is rich in vitamins and minerals especially vitamin C. Here are the rest of the nutrients that you can get from the dragon fruit.
Protein, Niacin
Fiber,Iron
Vitamin C, Riboflavin, Calcium, Vitamin A
It also has antioxidants, and we all know how antioxidant helps our body to prevent certain diseases or even cancer. This is one vitamin-packed fruit.The dragon fruit is best eaten by cutting the fruit in half and scooping the flesh out, like eating a sherbet. And best eaten when chilled. It has a refreshingly sweet taste. SO the next time you're looking for a new and healthy fruit to eat. Look for the dragon fruit. The name is too big to forget.
Eating a diet high in fruits and vegetables, which contain fiber, vitamins, and other valuable nutrients, can help lower the risk for heart disease, diabetes, high blood pressure, and certain type of cancer. The right eating habits will do more than help you and your family stay healthy, they will in fact, improve your health. But health is only one of the reasons why we should make informed choices when it comes to food. Eating is also one of life's pleasures. There is no reason not to enjoy all kinds of foods, just do not overeat it. The key to healthy eating is balance. Eating a balanced diet means eating a variety of foods that supply the calories and nutrients you need without excess fat, salt, sugar, and alcohol.
Everyday we need more than 50 nutrients from food, including those that supply calories (carbohydrates, proteins, and fats) and those that help with various body functions (vitamins, minerals, and water). Despite claims to the contrary, there are no known advantages to consuming large quantities of a specific nutrients or food. Each day, we should eat a variety of foods from each food group to get the nutrients we need.
The Food groups of the Food Pyramid
Bread, Cereal, Rice, and Pasta = this group will give us carbohydrates for energy, as well as B vitamins and iron. Use whole grains, 100 percent whole wheat bread, barley, oats, quinoa, and brown rice to give your meals a boost of fiber. Go easy on the fat and sugars you add on spreads, seasonings, or toppings. A sweet tooth is not a valid excuse to feast on high sugar and high fat goodies, such as cookies and cake.
Fruits and Vegetables = this group provides fiber and vitamins A, C, and E. Choose deeply colored vegetables and fruits like spinach, carrots, peaches, berries, plums, raisins, eggplants, cantaloupes, tomatoes and oranges, watermelons, peppers, to get the most nutrients. Eat at least five servings from a variety of fruits and vegetables each day. Limit fruit juices, they are low in fiber and high in calories. A diet rich in fruits and and vegetables is known to lower the risk for heart disease and stroke, and mat protect against certain forms of cancer.
Milk, Yogurt, and Cheese = Dairy products are great sources of calcium and also provide protein, vitamin A and phosphorus. Fortified milk has vitamin D added to it. Choose non fat or low fat products, such as skim milk, to get nutrients without adding a lit of fat and calories.
Meat, Poultry, Fish, Dry Beans, Eggs and Nuts = this food group provide high quality protein, which contains all the essential amino acids for building body proteins. They are necessary for growth and development of children, and for maintaining body tissues in adults. B complex, iron and zinc. Choose lean cuts of meat. When preparing meat, trim the fat, remove skin from poultry, and drain grease used in cooking.
Fat, Oils, and Sweets = Fat is a essential nutrient, but many foods in this group, including ice cream, butter, gravy, and salad dressing, provide a lot of calories and only little vitamins and minerals. However, they add flavor and variety to our diets. Limit the amount of foods you consume on this group. Spread a smaller amount of butter, margarine, or jelly on bread, use less fat and oil in cooking, when you cook, cut down some of the fats and sugars by reducing the amounts of fat intake at less than 30 percent of your total calories.
Beans beans beans, long long time ago, wealthy Europeans formerly referred beans as "poor man's meat" because back then wealthy Europeans think beans are inferior and hence unfit for food, at least for the wealthy upper class. But as times change beans began to have a reputation. In many areas of the world, rich or poor alike have made many varieties of beans an important staple in there everyday food and diet. Traditional Chinese cookery has widely used the soybean for centuries. Dhals (lentils), grams (another type of lentils), and soybean curd are indispensable for people of India. Both the wealthy and the peasants of Mexico and Central America eat at least one serving of red beans daily. This humble beans is moving up the health and social ladder because of new information's regarding its great nutritional value. Beans are cheap, compared to meat, and a big additional bonus is the fact that they contain no cholesterol. Also, legumes are rich in vitamins A and B. They contain important minerals, such as iron, potassium, and calcium. Sprouted legumes contain vitamin C, and can cure scurvy (a vitamin C deficiency). Beans are rich in fiber, which, as previously, pointed out, has been gaining new recognition in recent years. Fiber lowers blood cholesterol, therby protecting against heart attacks. It also prevents constipation and is important in the prevention of bowel cancer.
Some Asian people use beans in different way - as a dessert! We call it Tofu, tofu also widely used throughout the orient. It would be well if everyone became better acquainted with the legumes dishes of other countries and used these important foods more widely. They are excellent sources of protein, vitamins, minerals, and fiber. Their frequent use will pay rich health dividends in the prevention and treatment of many disorders. Have you Bean Healthy?
A high- fiber reducing diet (which includes a wide variety of beans, nuts, vegetables, fruits and whole grain breads and cereals) can turn diet meals into pleasure. Here are 10 good reasons:
- Fiber-rich foods tastes good! Whole grains (rice, wheat, corn, millet, barley, oats), fruits(a tremendous variety found here in Asia), vegetables (all kinds), and legumes (all beans and peas, which turns out to be the best sources of fiber) make up some of the tastiest food you can find.
- You can eat a much larger volume of food because fiber adds bulk, but not calories.
- Food rich in fiber is the best source of many other essential nutrients, vitamins and minerals, so that additional supplements are unnecessary.
- Fiber-rich foods make you chew more, and because they are in your mouth longer, they give greater satisfaction.
- Fiber also aids in relieving other health problems such as constipation, hemorrhoids and gall bladder disease.
- When the bran part of fiber reaches your stomach, it absorbs the saliva and digestive juices, adding bulk and making you feel fuller.
- Fiber speeds the food on through your large intestine so that all the nutrients are not absorbed, especially nitrogen and fat. This results in more rapid weight loss. Bran from wheat, corn oats, and some vegetables and fruits act in this way.
- Fiber-rich food takes loger to digest, therfore you stay satisfied longer.
- Pectin and gum's also decrease fat absorption and lower blood cholesterol levels, and added bonus to people who want to control weight or prevent heart problems.
- Fiber includes certain gum's and pectin which slow the absorption of glucose (sugar) in your small intestine, thus preventing rapid increases or drops in blood sugar levels. High-fiber foods is thus also good for diabetics as well as those with hypoglycemia (low blood sugar).
We all know that vitamins and minerals are good for us, but have you ever stopped to think about which one is especially need by a teen. I am concern about this because of my nephew's who are really thin and no energy, so I tell them to try some vitamins for them to be more healthy. Many say that a balanced diet is all that's need to get their daily share of Vitamins and Minerals . However, it is becoming more difficult to do this because many are destroyed by cooking, freezing, exposure to air and light, and food processing. In Addition going overboard on junk food, fast food, as well as following fad diets and skipping meals make matters worse. This is why teens need their vitamins and minerals supplements. Other thinks the more they take in, the healthier they'll be, Be careful not to get more than 100% of the RDA or Recommended Daily Allowance, for a particular vitamin or mineral. The RDA is calculated to provide 100% dietary needs for 98.6% of the population. Excessive amounts of water-soluble vitamins C and B's will be flushed out in your urine, but fat-soluble vitamins A, D, E, K and minerals can build up in your body to levels where they could cause problems.
Here are some of the Essential Vitamins specially for Teens:
Vitamin D = 10 IU daily
For strong bones and teeth, lending a helping hand to Calcium, we can also get vitamin D from sunlight and its free. 10 IU or international units daily (check the label for IU) Vitamin D are potent so take some caution, 50,000 IU or higher for adults and 2,000 IU or higher for children are too much. Some of Toxic effects of Vitamin D if not taken right are Anorexia, nausea, diarrhea weight loss, extreme sweating and thirst, weakness, disorientation and liver damage.
Vitamin C = 60 mg daily intake
For Healthy gum's, strong teeth and bones and shooting colds away, If you bruised easyly try some vitamin C. The body gets used to the amount taken so if takes less C than usual, you're prone to catch that cold. Its nontoxic, but doses larger than 1 gram may cause nausea, cramps, diarrhea, and kidney stones.
Here are 3 important Minerals for teens to get going:
Zinc = 12 mg daily intake
For growing up strong and healthy, fantastic skin, hair and nails. Healthy eyes and bones. A zinc lozenge may help get rid of a cold. Just don't overdo it, long term use of zinc lozenges can temporarily suppress the immune system, just the opposite of what you want when you're fighting off a cold, more than 60 mg is too much and can be toxic, damaging the immune system and arteries.
Iron = 15 mg daily intake
Helping red cells oxygen to different part of the body. If your suffering from recurring headache, chronic fatigue and irritability you may lack of iron girls need more because you lose more iron through menstrual blood. 15 mg daily better absorbed with Vitamin C, but iron interfere with the absorption of vitamin E and Calcium. Not much danger in getting a toxic dose of iron from food, but too much iron supplements can be lethal. Some of its toxic effects are stomach irritation or constipation.
Calcium = 1200 mg daily intake.
For strong bones and teeth, Teens weaken their bones by not drinking enough milk. Try two glasses of low-fat milk a day, try chocolate if you can't stomach milk, you can also try a calcium drink. Not enough calcium causes thinner bones, making it easier to fracture your bones. It can also leads to osteoporosis. Not know to be toxic, but may cause constipation.
Moringa or Malungggay is not your ordinary green leafy vegetables. According to Dr. Lydia M. Marero of the Food and Nutrition Research Institute of the Philippines:
Called “Malunggay” in the Philippines, “Sajina” in the Indian Subcontinent, and “Moringa” in English, is a popular tree. Malunggay, known scientifically as Moringa oleifera Lamk, is one of the world's most useful plants. It is used as food, effective flocculant or water treatment, antibiotic, source of oil, and coagulant for turbid waters.
It is also called mother's best friend, and miracle vegetable by many who know malunggay's beneficial uses. It is cultivated in all countries of the tropics. It is easy to plant and is available year-round.
- 3.1 g. protein
- 0.6 g. fiber
- 96 mg calcium
- 29 mg phosphorus
- 1.7 mg iron
- 2,820 mg ß-carotene
- 0.07 mg thiamine
- 0.14 mg riboflavin
- 1.1 mg niacin
- 53 mg ascorbic acid or vitamin C.
- good eyesight
- digestion
- facilitates bowel movement
- cure for stomach ache.
Search Amazon.com Health/PersonalCare for moringa products
Rice Bran Oil = Neutral flavor wont hijack foods natural taste. Super high smoke point (490F) permits deep frying without turning your kitchen ceiling black. It contains tocoherol, oryzanol, and tocotrienol three Vitamin E related antioxidants that have been shown to inhibit both skin and breast cancer cells. Best for deep frying and stir frying.
Extra virgin Oil = "Extra virgin" means olives have gone through the press only once (versus at least twice for the regular kind), so the oil retains more of the fruits deep, earthy taste ideal for bread and pasta. Minimal processing may allow more of the olive's anti-oxidants, including heart protecting polyphenols, to make it to your table. Best for Dipping bread and Coating pasta.
Grapes seed Oil = Light, mild, fruity flavor adds a little zing. High smoke point (400F) is perfect for the frying pan. A good source of Vitamin E, betacarotene, and sterols, which block the absorption of cholesterol. Best for pan frying.
Flaxseed Oil = Mild, nutty flaxseed oil enhances but doesn't bulldoze fresh vegetables and greens. A good source of ALA an omega 3 fatty acid that benefits herat health. Best for Salad dressing.
Canola Oil = Light flavor is undetectable in baked goods. High smoke point (460F) can withstand a hotter than hell oven. Very low on saturated fats also good source of ALA. Best for baking and broiling.
Olive Oil = Heat kill's extra virgins rich flavor, so basic olive oil (sometimes labeled as "pure") does the trick for cooking. (You'll burn a lot less cash too a gallon of extra virgin costs almost twice as much.). Medium smoke point (375F) meas worry free sauteing a grilling. Thick consistency allows seasoning to stick to meats and vegetables. Olive oil is high in monounsaturated fats and antioxidants, such as oleuropein, which help prevent LDL or bad cholesterol from clogging your arteries. Best for sauteing, grilling and for pasta sauce.
- Personal testimonials by consumers or doctors claiming amazing results. For example " My wife has Alzheimer's. She began eating a teaspoonful of this product each day. And now in just 22 days, She remember now every member of our family; we take our morning walk together."
- Promotions use words like "scientific breakthrough," miraculous cure," "exclusive product," "secret ingredient," or "ancient remedy." For example "A scientific breakthrough formulated by using proven principles of natural health-based medical science."
- Statements that claim the product is "totally safe," "all natural," or has "definitely no side effects."
- Statements that suggest that the product ca treat or cure diseases. For example "Shrinks tumors" or "cures impotency." Actually this are drug claims and should not be made for dietary supplements.
- Statement that the products is a quick and effective "cure all." For example "Extremely beneficial in treatment of rheumatism, arthritis, infections, prostate problems, ulcers, cancer, heart trouble, hardening of the arteries, and more.
Fruits (citrus fruits, apples) and vegetables (green leafy vegetables and tomatoes) make up the glow foods, a review of elementary school science will remind us. These foods contain essential vitamins and minerals for youthful skin, as so dairy products, such as milk and cheese, eggs, and animal protein. There are a lot vitamins and minerals that the skin needs, including the fat soluble vitamins (vitamin A, E, K) vitamins B and C, folic acid, biotin, selenium, and zinc. Even essential fatty acid are also important for a healthy skin. Here are the vitamins and minerals naturally found in food that keep skin looking young and glowing. You'll be amaze that all of this foods are also found in the food pyramid.
Vitamin A - maintains and repairs skin tissue and may reduce the risk of psoriasis.
It can be found in:
- sweet potato
- carrots
- mango
- spinach
- milk
- egg yolk
- cheese
It can be found in:
- green leafy vegetables
- beans
- peas
- meat
- fish
- dairy products
- fortified grains
It can be found in:
(vitamin C)
- citrus fruits
- green leafy vegetables
- broccoli
- cauliflower
- bell pepper
- Vegetable oils
- nuts
- seeds
- olives
- spinach
- asparagus
It can be found in:
- green leafy vegetables
- broccoli
- spinach
It can be found in:
- green leafy vegetables
- beans
- wheat germ
It can be found in:
- bananas
- eggs
- oatmeal
- rice
It can be found in:
- whole grain cereals
- seafood
- garlic
- eggs
It can be found in:
- liver
- seafood
- beans
- nuts
- whole grains
It can be found in:
- oysters
- poultry
- lean meat
Perhaps you noticed the variety of foods listed above, All the food groups are represented. It is important to eat variety of foods, using the food pyramid as a guide for the food groups and portions. Following the food pyramid, will help you include the variety of nutrients your body needs, including the ones for our skin that can help to have a healthy glowing skin for all daily functions .
Quick guide on getting the full benefits of your Vitamins.
Popping vitamins and minerals, not to mention other prescription drugs, is fairly common nowadays. To get the full benefits of a vitamin supplements, just follow these simple tips:
- Check packaging instructions on whether to take your supplements with food or on an empty stomach.
- Don't keep different medicines or supplements in one container as they may react with each other.
- Take supplements only with water that is at room temperature. Hot or chilled drinks can damage them and reduce their effectiveness.
- Try not to drink stimulating beverages immediately before or after taking your supplements as they may interfere with absorption of nutrients.
The average daily intake of fiber in the westernized and industrialized nations is around four grams. In the so called developing countries, the daily fiber intake hovers around 30 grams, precisely the amount health experts recommend. Conditions of the digestive and intestinal tract common to westernized societies include constipation, cancer of the colon, diverticulosis, and diverticulitis, diseases of the large intestines and rectum, and hemorrhoids. These conditions are uncommon in areas where fiber intake is high.
Fiber assists in removing cholesterol, softens the stool, and relieves constipation. Experts point out that the diet high in fiber helps cleanse the toxins from the blood and liver and goes a long way toward improving the quality of life as we age.
Another important factor in favor of fiber is that it contains no calories, meaning, it can't go to your waist or hips. It passes through the body virtually unchanged. It supplies bulk needed by the instestines to remove body waste with such haste that they don't have time to putrefy and cause irreparable harm. However, a high fiber diet acts to leach some important minerals from the system and quickly excretes them. When adding fiber to your diet. make sure your diet also contains foods rich in calcium (dairy products, egg, beans, cauliflower) magnesium (whole grain, vegetables, fruits) and zinc (milk, liver, shellfish, herring, wheat bran).
One of the most common misconceptions today is that a white sugar (which is not glucose, but sucrose) provides quick energy and is a good food. The catch is that sugar is not absorbed and metabolized in the body in the same efficient way as the complex carbohydrates are. When we eat sugar, it is rapidly absorbed and passed on the liver where it is converted to triglycerides. The triglycerides are released onto the bloodstream and end up being stored as fats deposits in the veins and tissues and it means high cholesterol build up. High cholesterol and triglycerides are implicated in the development of cancer and other life threatening conditions.
Cancer is fearful disease because terminal patients die so slowly and painfully. It is the most common cause of death. Nutrition, lifestyle and everyday environments create the most common cancer risks. This risk can be reduced by dietary and lifestyle changes
So think twice before you put sugar and sweets in your mouth, Taking care of yourself is like living in a sweet life.
Ginger plus Apple plus Carrot
Helps to boost and cleanse our system.
Celery plus Apple plus Cucumber
Helps to prevent cancer, reduce cholesterol, and eliminate stomach upset and headache.
Carrot plus Apple plus Tomato
Helps to improve skin complexion and eliminate bad breath.
Bitter gourd plus Apple plus Milk
Helps to prevent bad breath and reduce internal body heat.
Orange plus Ginger plus Cucumber
Helps to improve skin texture and moisture and reduce body heat.
Pineapple plus Apple plus Watermelon
Helps to dispel excess salts and nourish the bladder and kidney.
Apple plus Cucumber plus Kiwi
Helps to improve skin complexion.
Carrot plus Apple plus Pear plus Mango
Helps to clear body heat, counteract toxicity, lower blood pressure and fight oxidization
Honeydew plus Grape plus Watermelon plus Milk
Helps to increase cell activity and strengthen body immunity.
Papaya plus Pineapple plus Milk
Helps to improve skin complexion and metabolism.
Banana plus Pineapple plus Milk
Helps to prevent constipation
Make you own healthy food drinks
- Combine your chosen fruits that you want to juice wash then thoroughly
- Remove the parts of the fruit that is not needed skin, stems, and pits
- cut the fruit into small pieces
- Place the combined fruits that you chose into the blender
- Add Milk and Ice then start the blender for at least 10 seconds
- Pour it into glass and that's it
- Serve fruit juice immediately for freshest taste and highest vitamin content.
- A healthy food drink shake
The question is Are there really foods good for the brain? The answer is yes and we maybe don't know its already part of our daily food intake. We know that our body needs vitamins and minerals to stay strong and healthy. So does our brain and nerves. Check out this list to see if your diet includes brain food.
Vitamin B1, B5, B6, B12 and Folic acid
Vitamin B1 - Essential for healthy brain and nerve cells.
It is found in:
- whole grain
- bread rice
- pasta
- fortified cereals
- pork
Vitamin B5 - Forms a co-enzymes that helps in transmission of nerve impulses.
It can be found in:
- meat
- poultry
- fish
- whole grain cereals
- legumes
- milk
- vegetables
- fruits.
Vitamin B6 - Helps convert tryptophan into serotin, a brain chemical.
It can be found in:
- chicken
- fish
- pork
- liver
- kidney
- whole grain cereals
- nuts
- legumes.
Vitamin B12 - Helps in the maturation of red blood cells, the formation of proteins and maintenance of nervous tissue.
It is found in:
- eggs
- meat
- fish
- poultry
- milk
- dairy products
It is found in:
- banana
- orange juice
- fortified cereals
- lemons
- strawberry
- cantaloupe
- leafy vegetables
- dried beans
- peas
Magnesuim can be found in:
- whole grains
- legumes
- nuts
- green vegetables
- apricots
- avocados
- bananas
- cantalopue
- grapefruit
- honeydew
- kiwi
- oranges
- prunes
- strawberries
- potatoes
- meat
- fish
- milk and milk products
- cheese
- yogurt
- calcium fortified foods
- fish with edible bones
Perhaps you noticed the variety of foods listed above, All the food groups are represented. It is important to eat variety of foods, using the food pyramid as a guide for the food groups and portions. Following the food pyramid, will help you include the variety of nutrients your body needs, including the ones for our brain and nerves that can help to stimulate our brain for all daily functions .
