Vitamins and minerals are the most essential minerals to stay fit and lead a healthy life. Of which, vitamin D, most commonly known to benefit our bone health, is of utmost importance. It has been found recently that that besides scattering to strong and healthy bones, Vitamin D works fantastically to immune you from common cold and flu. Adding to the long list of benefits we get from vitamin D, you will be glad to know that curing chronic depression can also be aided by it. Now, that you know the importance of vitamin D is a must add on to your daily nutrient requirement, let us take an in-depth look into the natural resources from which we can get our daily vitamin D.
Natural sources of Vitamin D
The popular song by John Denver, Sunshine on my shoulder makes me happy, sure has some underlying meaning to it. The single most effective source of Vitamin D is bright sunshine. Now, excessive exposure to sunshine can also lead to skin cancer courtesy the harmful ultra violet rays. The trick is to get as much sun as you can while the UV concentration is the lowest. Early morning sunrays still 9am is considered the best source of Vitamin D. Contrary to popular belief, leaving behind your sun block during this time will help you to absorb the vitamin D better. Now, if it isn’t possible for you to get some early morning sunshine try to get out post 4 o’clock, during the dying hours of the evening. Early afternoon sunrays are also devoid of ultra violet rays and full of vitamin D. a good twenty to twenty five minutes of sun exposure is enough to get your daily vitamin D quota. Having said all that make sure you actually step out into the sun, since sitting beside a window might not actually help.
Fishes rich in omega 3 fatty acid are also fine sources of vitamin D. Some fishes like tuna, salmon, eel, mackerel and trout are not only great to taste but also full of Vitamin D. As a bonus, these are fantastic for your heath and brain health as well courtesy the omega 3 fatty acid. Canned tuna can also be a good source, if you cannot find fresh stock. Hence next time you go shopping for groceries, make it a point to pick some fatty fish for healthy bones.
Are you ready for some yummy goodness? You will be glad to know that the golden egg yellow is a great source of vitamin D. With individuals getting more conscious about fitness, most of us opt for egg whites only since the yolk contains cholesterol. Having one egg yolk a day which contains 200mg cholesterol is just fine, quite below the daily stated limit of consuming cholesterol.
The food rich in protein enters our body and is broken into amino acids. These amino acids are brought together to build the proteins which our body requires for diverse vital role. The major function of protein is to build bones, hair muscles, skin and other tissues and 1 gram of protein hold 4 calories. There are two types of protein one is complete other is incomplete. Proteins that have all 9 necessary amino acids is said to be complete and its main source are meat and dairy products. On the other hand, the protein which holds less than 9 essential amino acids are said to be incomplete. The protein which is termed as incomplete can be made complete by consuming two or more types of foods with high protein such as porridge prepared with milk.
• How much protein?
An average female adult requires 60-90grams of protein per day while male adult needs 70-100 grams of protein each day. For each kg 2.2 lbs of your body weight needs one gram of protein. There are various factors on which it depends like pregnancy, tension level, how much you work out daily and your body mass. Below given are some of the food items which contains protein-
• Poultry- chicken and turkey
• Whey supplements
• Cottage and ricotta cheese
• Eggs -white portion especially
• Red meat- beef and steak
• Fish-salmon tuna and others
• Pork, bacon and ham
• Soya items
• Beans and peas
Lack of protein is a major health problem especially in less developed countries which causes bad health and even leads to health complications. The same is relevant on those persons who try to loose weight by avoiding foods with high amount of protein and also to deprived people in developed countries.
Your body also requires more protein at the time of doing exercise or releasing strains to replace the used tissues. Poor muscle tone, weight loss, diarrhea, lack of stamina and loss in muscle heap are the indications caused due to lack of protein.
Those who work out at gyms tend to consume extra protein in the form of meat and supplements. It doesn’t boost the muscle mass but put burden on the body system. Excess intake of protein will result in putting fat and muscle bunch at the same time.
Too much protein can affect kidney also.
Nutrient rich foods help in the health and well being of individuals, making them not only physically fit by improving certain sensory organs but also by increasing the immunity to certain diseases. You may find a list of top super foods but this is purely subjective as super foods have no set scientific properties or meaning and solely depend on a certain individual’s susceptibility and body needs. Super foods are very healthy if consumed in a limit and are free of the regular contamination. There are several super foods which you can try. They are as follows:
• Apples- consisting of plant compounds, minerals and numerous vitamins this fruit has the ability to keep you healthy. This low glycemic index fruit is also referred for people suffering from diabetes.
• Beans- they have a rich source of iron, calcium, protein and fiber. This helps in bowel movement and also lowers the cholesterol level.
• Broccoli- broccoli happens to contain phytochemicals which prevents cancer and muscular degeneration. Apart from this it also keeps a check on the cholesterol level in the blood.
• Blueberries- this fruit is rich with antioxidants and are recommended by most of the doctors. Consuming blueberries reduces the risks of cancer and cardiovascular diseases. It also keeps away chronic inflammatory diseases and arthritis.
• Olive oil- olive oil has high percentage of monounsaturated fat which reduces the chances of any kind of heart diseases and also increases high density lipoprotein in the blood. This oil also protects the body from the ill effects of free radicals as it contains antioxidant compounds.
• Garlic- garlic is a fantastic super food with excellent antibiotic properties. According to studies, garlic aids in cancer prevention and even assists to strengthen immune system & battle common cold. The doctors always suggest consumption of garlic every day, even for the kids. Yes, the strong taste could be a turn off for the little ones, but you have to get it to your kids. The good news is that you will get garlic supplements in the market to which the kids are generally not so resistant.
There are super foods which help in weight loss too. Obesity is an alarming issue these days and the kids are the most common victims. So you have to enrich your kid diet-plan with the fat losing super foods so that they grow up as healthy and fit.
Antioxidant foods can save you from high blood pressure, signs of ageing, as well as cancer and serious heart diseases. They also enhance immune function and prevent inflammation too. Antioxidants are nutrients such as Vitamin E, C, selenium, beta-carotene, lutein, lycopene, alpha-lipoic acids, coenzymeQ10 and flavanoids. Numerous antioxidant compounds can be found in food. Below are some of the major antioxidant rich foods.
Berries: Blueberries, strawberries, blackberries, raspberries, cranberries, even red currants, all berries are rich in antioxidants. Try to have some berries every day. You can add them in salads, porridge, even cereals.
Beans: Red beans are high in terms of antioxidant compounds. Beans like pinto beans and kidney beans are also high in fiber and protein content. Good thing about beans is that you can add them in anything, be it a main course dish or a salad or soup.
Other Fruits such as red grapes, plums, raisins, cherries, oranges, apples and apricots too have a high quantity of antioxidants in them. As your elders must have told you, having fruits is helpful in every way possible.
Spices and herbs: Spices like cinnamon, ginger, turmeric, garlic, oregano, cumin, parsley, all have a high antioxidant content. You can add these in every meal. Even though these may not be taken in as large quantities as other antioxidant rich foods are, yet they provide ample protection because of their concentrated nature.
Cruciferous vegetables: Broccoli, kale, Brussels sprouts, turnip, cabbage and other cruciferous vegetables have in them valuable fiber along with antioxidant minerals.
Other vegetables such as sweet potato, tomatoes, beetroot, carrots, and leafy greens like spinach also have various antioxidants in them. Try to have five different vegetable servings each day.
Along with these, other food items such as nuts, grains, oils, tea, chocolates and even red wine has a concentration of antioxidants on the higher side and can help you if added in your diet, some in great quantities and some in minimum.
Head lice are a very common phenomenon in school going children. Head lice are little living insects which survive from sucking blood from the head of its host. They are wingless and not capable to jump or fly so they spread by close contact making it a very regular thing for school going children. However once infested with lice it is not a big deal, there are ways to get rid of lice and nits by natural and chemical methods.
Natural ways include the oiling of the head with oils. These oils help in suffocating the lice and the dead lice can be easily removed later on. Oils in their effectiveness order are: tea tree oil (being the most effective), lavender oil, neem oil, clove oil, eucalyptus oil and some others too. These oils can be massaged in the scalp and with a lice comb which is usually made of metal the lice can be combed out. When sitting with the lice comb, make sure you sit in a proper lighted area so that whatever you’re doing can be seen easily. Mayonnaise and Vaseline can also be used as suffocating agents but they are very messy and not easily washed out. After this process wash your child’s hair with the usual shampoo. Repeat the wash once again. After the hair is properly washed comb again with the lice comb. Make sure the lice comb is cleaned with hot water after this. This entire procedure should be done for 1 week every day. After that for 2 weeks make sure you comb the hair at night everyday to make sure that the lice is gone.
Clothing during the period of lice infestation is also affected. Once the hair treatment is going on these clothes should also be washed off thoroughly. They include bed sheets and pillow cases too.
Heart disease has been considered as one of the most record killer in the western world today. Smoking, alcohol consumption, having too much drenched fat, heaviness, and lack of exercise often leads to heart problems. Let us follow some tips to keep our heart healthy and disease free.
Every second counts- With the passage of time your heart muscles and vessels changes which can congeal our arteries and more risk of developing other situations arises. Changing comes as our body grows older so don’t avoid eating balanced diet food or leave exercise from the very next day because the harm has already occurred to you it cannot be repairable.
Keep control of calorie intake- The food you take has an impact on your heart so try to cut out those calories that has no dietary value which comes from beer and soda.
Eat your heart healthy- Try to include lots of green vegetables and fruits in your diet chart and don’t forget to consume cereal pasta and whole grain bread. Fish, grilled and steamed meat keep your heart healthy and fresh.
Listen to your body- You need to identify caution symbols if your heart is developing problems. If you are suffering from chest pain, heart palpitations breathe problem then get yourself checked out. It is also a superb idea to have a cholesterol test.
Avoid full fat lifestyle- lots of oily foods in your diet can create problem to your heart as well as saturated fat will start jamming your arteries. Start consuming milk, cheese, and butter for better low fat alternatives.
Kick out the cigs- Quitting smoking is one of the best things you can do in order to save your heart from any problem and lead a happy life.
Get active- aerobic exercise make your heart beat faster for at least 20 minutes at a time is perfect such as swimming, cycling and running.
One of the best and the most popular drink and that has also proved to be healthy is the green tea. This is very beneficial for your health. You must make it a point to drink at least two cups a day otherwise you will miss out the opportunity of leading a healthy life. Here mentioned are a few top reasons as to why you should consume green tea on a regular basis.
a) Cures Cancer: It is very effective in reducing cancer and also reduces the risk of entrance of cancer cells in your body. Green tea has high level of anti oxidant content in it, which is much more effective than Vitamin C AND Vitamin E. Hence is protects your blood cells from all sorts of damage.
b) Cures Heart Diseases: It is also very effective in lowering the cholesterol level in your body. This in turn helps to reduce the risk of heart diseases and strokes. Even if you suffer from any such ailments, green tea will help you to recover quickly and prevent the death of cells.
c) Anti-aging: Green tea also has some antioxidants which are known as Polyphenol. This antioxidant works against aging. Its content is very high in green tea. Nowadays people spend a lot of money for buying creams that has this property in it. So it is much preferable to drink green tea instead of applying a tube of cream on your face.
d) Helps in losing weight: There are a lot of people who are now much worried about their weight. To them green tea is a very good choice. It increases the mobilization process naturally and burns out the useless or unwanted fat from your body.
e) For your skin: Green tea also helps in removing fine lines and wrinkles from your face. It also protects your skin from sun rays.
As skin has been considered the largest organ in our body it gives a natural gaze to our personality. A spot free and shiny skin helps to retain your confidence. It has been said that having a beautiful skin is one of the most important necessity of human beings. Some basic tips that you can apply at home to make your skin look good and glamorous without any hard work is just to follow these tips.
Include fresh season fruits in your diet that can help you to feel fresh and energetic and the result shows on your face.
Avoid chocolate as far as possible as it is a bad component for skin. Instead you can eat some snacks for evening.
Drink 2 liters of water as far as possible to keep your skin glowing and hydrated.
If you find that your skin is dry and it is also itchy then you should have more of vitamin A as it increases the skin softness and helps to built up certain skin tissues.
Due to stress lack of sleep and poor diet you tend to lose the glaze of your skin. Sleep at least 8 hours remove stress relax yourself after work as it increases your skin quality.
Consuming fast food makes your skin dull and unattractive. Try to avoid them and eat green vegetables instead to regain your skin quality.
Apply only those products which are for your skin type. Avoid skin care products as it makes your skin rough. It adds glow to your face for a certain span of time but after that it negatively reacts your skin pores.
Following these tips and taking a balanced diet in your routine can help you to make your skin look lustrous and flawless.
It is best to deal with hair loss positively, smartly, confidently and effectively. There are a number of people who get totally paranoid when hair loss starts happening at an alarming rate. It is in these moments that you need to stay calm and plan out what to do next. In today’s times hair loss is happening at a massive rate, the main reason being pollution. Apart from this the monotonous and tiring everyday life of people leading to unhealthy diet and strains and tensions people often suffer from hair loss.
The smartest way for healthy and strong hair is to keep it natural. Follow a healthy regime as far as exercise and diet is concerned. Drink lots of water, a minimum of 10 glasses every day. Oiling the hair with olive oil, castor oil or coconut oil is surely a great option too. A massage following the oiling for about 10 minutes releases the skull of pressure and makes the head feel good too. This massaging also controls hair fall to an extent. Hot oil therapy is very important. Hot oil seeps into the skull better and more easily. To rejuvenate the passive cells of the head, vibration therapy seems to be ideal.
There are times when excessive hair loss happens when a person is suffering from a disease and is under medication. The medication may backfire causing side effects. This should not get you worried; you may go to the doctor and ask for alternative medicines. Minoksidil is one drug which can be really effective at treating the hair loss problems. It is also a very common thing to buy some pills and have them for stopping hair loss. The market has a whole variety of them. If it still doesn’t help then going to a dermatologist sure will. Some therapies and you’ll be sorted.
Nowadays there is a variety of ant aging creams and lotions available in the market with an array of advertisements to promote those. It is still advisable not to go for them but to use more conventional methods which obviously are a solution to every problem whatsoever. Conventional methods are more difficult to follow making it easier for these creams to take over in the market. Here are a few ways in which you can keep your body healthy, young and fresh the natural way:
Exercise enables all the body parts to be flexible and in shape as the years pass by. A routine exercise session of 30 minutes every day early morning would ensure a glowing skin and a healthy life. Regular exercise enables the blood circulation to increase hence making you less susceptible to crippled health. Exercise has an effect on your complexion too making it look fresh and glowing.
Your everyday diet should constitute of a compromising number of water, fruits and vegetable, especially the green leafy ones. Water makes sure that the harmful toxins are not withheld in the body for long. A minimum of 8 glasses of water is a must-have. A healthy diet means the intake of a minimum of 5 veggie and fruit serving and 3 whole grains serving per day to keep you young and healthy. This ensures that the vitamins and minerals that the body needs is sufficiently provided.
Tobacco consumption makes your lungs weak and you susceptible to various kinds of diseases snatching away the years even before its really time. Moreover it makes your skin lose all its moisture with the eruption of unwanted wrinkles that make you look older than you really are.
The above given tips will definitely help you keep young and glowing.