Tips for Health

Health

Fruits and Veggies rich in Vitamin B3 and B5

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Vitamin B3 has a significant role in the digestive system functioning, dermal activities and in nerves. It is a prominent role in the production of ATPs from carbs.

Requirements of B3:

Adult males require 16 mg

Adult women 14 mg and for lactating women, the requirement is 17-18 mg.

Children need 9 – 16 mg of B3 per day.

Fruits rich in Vitamin B3:

Dates

Breadfruit

Avocado

Nectarine

Boysenberries

Guava

Passion Fruit

Cherimoya

Lychee

Peach

Mango

Loganberries

Veggies rich in Vitamin B3:

Corn

Okra

Potatoes

Pumpkin

Sweet Potato

Artichoke

Spirulina

Spaghetti Squash

Squash – winter

Butternut Squash

Mushrooms Peas

Parsnip

Grain and nut source:

Sunflower Seeds

Wheat – Hard Red

Spelt

Peanuts

Barley

Buckwheat

Wheat – Hard White

Rye

Wheat – Durum

Proteins rich in vitamin B3:

Beef

Herring

Cod

Chicken Breast

Chicken (dark meat)

Anchovies

Catfish

Perch

Ground Chicken

Pollock

Turkey Breast

Ground Turkey

Turkey Bacon

Pork

Roast Duck

Salmon

Veal

Sardines

Tuna

Hamburger

Lamb

Bacon

Pork Sausage

Beef Sausage

Turkey Leg

Hot Dog (Turkey)

Legume source of Vitamin B3:

Soy Beans

Winged Beans

Edamame

Adzuki Beans

Pigeon Beans

Fava Beans

Split Peas

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Vitamin B5

Vitamin B5 also known as Pantothenic acid is significant in the metabolic activities of  food and also has a role in hormone synthesis.

Requirement:

Adults requires 5 mg

Pregnant or lactating women require 6 – 7 mg.

Children require 2 – 4 mg of Vitamin B5 every day.

Fruits rich in Vitamin B5:

Grapefruit

Avocado

Pomegranate

Cherimoya

Dates

Black Currants

Guava

Starfruit

Raspberries

Gooseberries

Watermelon

Breadfruit

Veggie source of Vitamin B5:

Mushrooms

Broccoli

Squash – winter

Potatoes

Corn

Spaghetti Squash

Brussels Sprouts

Butternut Squash

Sweet Potato

Pumpkin

Okra

Spirulina

Parsnip Squash – summer

French Beans

Nut and grains rich in Vitamin B5:

Oats

Wheat – Hard Red

Rye

Chestnuts

Wheat – Durum

Sunflower Seeds

Buckwheat

Wheat – Hard White

Protein source of Vitamin B5:

Cow’s Milk

Perch

Herring

Chicken (dark meat)

Pork

Turkey Leg

Beef

Salmon

Lamb

Catfish

Ground Turkey

Chicken Breast

Veal

Soy Milk

Ground Chicken

Eggs

Caviar

Beef Sausage

Hamburger

Goat Milk

Tuna

Sardines

Turkey Breast

Yogurt

Lowfat Yogurt

Roast Duck

By adding these fruits, veggies and grains, you can get enough Vitamin B3 and B5 that our body needs.

Foods to eat when stressed out

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Stressed up? Eat some chocolate. No, this is no joke. Some foods help you calm down and live life without stress. When you know about these foods that can give you a soothing sense, this will help you stay relaxed and cool so that you stay away from stress. We all know that stress and worrying is not good for our physical and mental health and therefore it is best to stand back from all those things that have the potential to deteriorate our health status.

If you eat the following food when stressed out, you will feel way better.

  • Chocolate contain mood boosting chemicals which include flavonoids, enkephalins and serotonin. Chocolate make you feel happy and give you a pleasure feeling. You experience delight, gratification and comfort when you eat chocolate.
  • Try to add foods that are rich in zinc. This is because zinc has a lot of influence on your mind and mood. Nuts can help you.
  • Eat Asparagus because it is rich in folate. Folate can help you stay calm.
  • Glutathione, found abundantly in avocados, reduces oxidative damage by minimizing fat absorption from the intestine. This is another way of getting the body out of internal stress.  Avocados also in stored in them vitamin E, lutein, beta-carotene as well as folate.
  • Cashews are great combination of fats and proteins and those who are worried about losing weight can include cashews in diet.
  • Anthocyanin, found in blueberries, are anti-oxidants that have a great role in reducing stress. Berries are also rich in Vitamin C which is another ingredient to fight off stress.

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Oranges and orange peel

By on May 27, 2013 in Diet, Dieting, General, Health, Health with 0 Comments

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God has bestowed upon us the best of things. Speaking of oranges, you will be excited to know that oranges not only give you amazing nutritional benefits but the orange peel can also prove to be very useful. In this article you will get to know the vitamin and minerals that are present in an orange but also the surprising health benefits of orange peel.

First let us see what a normal sized orange contain.

Calories: 62

Protein:1.23 grams

Fiber: 3.1 gm

Vitamins in orange:

Vitamin C – 69.7 mg

Vitamin A – 295 IU

Pantothenic Acid – 0.328 mg

Vitamin B1 (thiamine) – 0.114 mg

Niacin – 0.369 mg

Vitamin B2 (riboflavin) – 0.052 mg

Vitamin E – 0.24 mg

Folate – 39 mcg

Vitamin B6 – 0.079 mg

Minerals:

Magnesium – 13 mg

Potassium – 237 mg

Calcium – 52 mg

Iron – 0.13 mg

Phosphorus – 18 mg

Zinc – 0.09 mg

Selenium 0.7 mcg

Copper – 0.059 mg

Manganese – 0.033 mg

Orange peel can surprise you!

Read the following information to know the health benefits of orange peel.

  • Promotes digestive system health due to its fiber content and also promote probiotic growth.
  • Orange peel is rich in an anti-oxidant called Hesperidin. This anti-oxidant will help control blood pressure and cholesterol by lowering them and will reduce your risk of other heart diseases.
  • It is also used as a remedy to get rid of bad breath.
  • Good for people who aim to lose weight because of the fiber content it posses. Fibers keep your stomach full for a longer time.

Lemon; a blessing for all of us

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Nothing is better than a glass full of icy chilled lemonade in summers. But do you know that lemon is far more beneficial than just making you feel cool in a hot sunny day? The following information will prove the health benefits of lemon and you may start using lemon more frequently than you actually do.

A peel-less lemon possess:

Calories 24

Protein 0.92 gm

Fiber 2.4 gm

Lemon has many minerals:

Calcium – 22 mg

Potassium – 116 mg

Sodium – 2 mg

Magnesium – 7 mg

Iron – 0.5 mg

Copper – 0.031 mg

Phosphorus – 13 mg

Manganese – 0.025 mg

Zinc – 0.05 mg

Selenium 0.3 mcg

Lemon is overloaded with vitamins and has Vitamin C in abundance.

Vitamin C – 44.5 mg

Vitamin A – 18 IU

Folate – 9 mcg

Vitamin B1 (thiamine) – 0.034 mg

Vitamin B6 – 0.067 mg

Vitamin E – 0.13 mg

Niacin – 0.084 mg

Vitamin B2 (riboflavin) – 0.017 mg

Pantothenic Acid – 0.16 mg

Lemon and your health:

  • Lemon is good for your heart. Because it is rich in vitamin C, which has abundant anti-oxidant property, it helps you to stay away from many cardiovascular diseases.
  • Due to its anti-inflammatory property, when used, it is thought to improve diseases like arthritis and other inflammatory conditions.
  • It is thought to have antibiotic effect as well.
  • It proves to have anti-cancer properties.
  • It is a blood purifying substance which cleans the blood from harmful material and is therefore good for digestive system as well.
  • It can minimize the risk of cataract of eyes. A condition in which the intraocular pressure rises.
  • Vitamin C in lemon strengthens immune system.

 

 

Cherry Tasty

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Sometimes it’s not all about taste; you have got to see what is present inside the food you are putting inside your mouth. We all hear how good fruits are for us. But have you ever tried to find out what they have in stored for you? What is so good about cherries that you love to eat? I’m sure you’d love to find out.

A cup of full of cherries has:

Calories 87

Protein 1.46 gm

Fiber: 2.9gm.

Vitamins present in cherries:

There are many vitamins present. Some which are present in minute amounts are not mentioned.

Vitamin A – 88 IU

Vitamin C – 9.7 mg

Folate – 6 mcg

Vitamin B1 (thiamine) – 0.037 mg

Vitamin B6 – 0.068 mg

Vitamin B2 (riboflavin) – 0.046 mg

Vitamin E – 0.1 mg

Vitamin K – 2.9 mcg

Niacin – 0.213 mg

Pantothenic Acid – 0.275 mg

Minerals present in cherries:

There are many minerals present. Some are in small amount.

Potassium – 306 mg

Iron – 0.5 mg

Calcium – 18 mg

Phosphorus – 29 mg

Zinc – 0.1 mg

Magnesium – 15 mg

Copper – 0.083 mg

Manganese – 0.097 mg

Cherries offer following health benefits:

  • Possess anti-inflammatory property and hence help in different inflammatory conditions. This is due to anthocyanins that it contains.
  • These possess the power to fight off cancer.
  • Possess a hormone, melatonin which regulates circadian cycles.
  • These are excellent for arthritis patients..
  • These are good for heart health.
  • These are good for your memory.

 

 

Banana; what’s so special?

By on May 27, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Banana is said to be a very nutritious fruit in comparison to others. You will be surprised to know about the beneficial content present in it. The best part about bananas is that they taste great and are loved by almost everyone. A normal sized banana has:

Calories: 105

Protein: 1.29 gm

Fiber: 3.1 gm

Minerals:

Potassium – 422 mg

Sodium – 1 mg

Calcium – 6 mg

Iron – 0.31 mg

Phosphorus – 26 mg

Zinc – 0.18 mg

Magnesium – 32 mg

Manganese – 0.319 mg

Selenium 1.2 mcg

Copper – 0.092 mg

There are also other minerals in minute amount..

Vitamins:

Vitamin A – 76 IU

Vitamin K – 0.6 mcg

Niacin – 0.785 mg

Pantothenic Acid – 0.394 mg

Folate – 24 mcg

Vitamin B1 (thiamine) – 0.037 mg

Vitamin E – 0.12 mg

Vitamin B6 – 0.433 mg

Vitamin B2 (riboflavin) – 0.086 mg

Vitamin C – 10.3 mg

There are other vitamins also present in minor amounts.

Health benefits of Banana:

  • Bananas play a great role in boosting your brain function.
  • You can use banana peels as fertilizers in your garden.
  • This fruit can get your blood glucose level back to normal.
  • Banana can replenish the vitamins in your body.
  • Banana peel can surprisingly relieve itching when you rub it on mosquito bites.
  • Bananas are a natural antacid and they quickly relieve heartburn.
  • Bananas are high in iron and are therefore good for anemic people for it promotes hemoglobin synthesis.

Vitamin B2

By on May 25, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Vitamin B2 or riboflavin has quite an influence on your growth, red cell synthesis and reproductive system. It also helps produce energy from carbs you eat..

Requirement:

Adult males require 1.3 mg

Women require 1.1 mg whereas pregnant or lactating women require 1.5 mg

Children need .6 to .9 mg of B2/riboflavin every day.

Assortment of fresh vegetables and fruit

Sources:

Following sources of Vitamin B2 should be added in you daily routine:

Fruits:

Banana

Grapes Avocado

Mango

Cherimoya

Passion Fruit

Pomegranate

Mulberries

Prickly Pear

Lychee

Dates

Veggies:

Lima Beans

Amaranth Leaves

Asparagus

Peas

Bok Choy

Pumpkin

Brussels Sprouts

Chinese Broccoli

Artichoke

Squash – winter

French Beans

Swiss chard

Mushrooms

Sweet Potato

Spirulina

Nuts and grains sources:

Oats

Rye

Wheat – Hard Red

Chestnuts

Almonds

Buckwheat

Wheat – Durum

Quinoa

Wheat – Hard White

Protein sources:

Herring

Cottage Cheese

Beef

Eggs

Cheddar Cheese

Turkey Breast

Goat Milk

Salmon

Chicken (dark meat)

Ground Chicken

Hamburger

Yogurt

Ground Turkey

Caviar

Roast Duck

Soy Milk

Sardines

Beef Sausage

Tuna

Goat Cheese

Lamb

Pork

Soy Beans

Turkey Bacon

Veal

Pollock

Sour Cream

Turkey Leg

Navy Beans

Winged Beans

Lowfat Yogurt

Soy Beans

Fava Beans

Adzuki Beans

Edamame

Garbanzo Beans

Pinto Beans

Mung Beans

All those food items that are rich in vitamin B2 are not only highly nutritious but also great in taste. So this means there is no reason why you should skip it from meals. Make a habit of eating fruits every day. Fruits keep you full and at the same time keep the body full of nutritious vitamins and anti-oxidants.

Vitamin B1

By on May 25, 2013 in Diet, Dieting, General, Health, Health, Lifestyle with 0 Comments

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Just like every other vitamin, Vitamin B1 also known as thiamine is important constituent in the synthesis of energy. The conversion of carbs into energy requires thiamine. It is also good for functioning of heart, muscles, and nervous system. Thiamine deficiency makes you tired and fatigued.

Requirement:

Adult males require 1.2 mg and

Adult women require 1.1 mg while lactating ones require 1.5 mg

Children require.6 to .9 mg of thiamine every day

Sources of Vitamin B1 are:

Fruits:

Most fruits as well as vegetables don’t supply a significant amount of thiamine though. But let us have a look:

Grapes

Avocado

Boysenberries

Breadfruit

Guava

Cherimoya

Dates

Butternut Squash

Grapefruit

Orange

Mango

Pomegranate

Pineapple

Watermelon

Corn

Veggies:

Potatoes

Lima Beans

Brussels Sprouts

Parsnips

Asparagus

Peas

Sweet Potato

French Beans

Spirulina

Okra

Grain or nut sources:

Millet

Chestnuts

Oats

Pecans

Cashews

Pistachios

Flax Seed

Quinoa

Rice Brown

Wheat – Hard Red

Peanuts

Rye

Spelt

Buckwheat

Brazil Nuts

Wheat – Hard White

Macadamia Nuts

Filberts/Hazelnuts

Wheat – Durum

Pine Nuts/Pignolias

Protein sources:

Salmon

Herring

Tuna

Beef

Lowfat Yogurt

Soy Beans

Catfish

Goat Milk

Pork Sausage

Soy Milk

Roast Duck

Bacon

Cow’s Milk

Pork

Kidney Beans

Ground Chicken

Black Beans

Winged Beans

White Beans

Navy Beans

Black Eye Peas

By adding these food substances in your diet, you can keep yourself healthy and prevent yourself from getting weak and tired. With a busy schedule when people find no time to take care of what they eat, it becomes difficult to add every vitamin in diet. But if you care for yourself and your family, you have got to take care of it.

Vitamins for gorgeous looking skin

By on May 17, 2013 in Diet, General, Health with 0 Comments

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Understanding the role played by vitamins that help your skin look younger and better is important. Make sure you get in a lot of fruits and veggies because they are full of anti-oxidants and vitamins useful for healthier skin.

  • Vitamin A:

Softens and smoothens the skin, decreases dark spots and wrinkles. Has anti-aging properties.

  • Vitamin B3 for redness.

Hydrates the skin by promoting f.a and ceremides synthesis.  It is great for dry and sensitive type of skin and it strengthens the quality of the skin.

  • Vitamin C

Best free radicals fighter not letting radical produce aging signs such as wrinkles and saggy skin etc. It smoothens the roughness of the skin making it firm and soft to touch and also lightens spots.Also improves discoloration and damage caused by sunlight exposure.  Vitamin C may sound more like Vitamin A because both work to alleviate the skin complexion and texture.

  • Vitamin E

Acts as a pretty amazing natural moisturizers which stops dryness of skin and hence decrease damage caused by dry skin. Also acts as a potent anti-oxidant chemical which does not let free radicals cause any disturbance is cellular function.

  • Vitamin K

Much popular for its ability to lighten the dark circles under the eyes. Dark circles may be due to lack of sleep or they may be hereditary, but if you wish to get rid of those ugly dark circles around your eyes, and possess beautiful eyes then you better trust Vitamin K for this purpose. Vitamin K has a role in clotting of blood and therefore, because dark circles are caused by leaking of minute blood capillaries under the eyes, vitamin K can be of huge help.

Tips for relieving constipation

By on May 13, 2013 in Diseases, General, Health with 0 Comments

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Fullness, pain in the stomach, tight waist and restlessness caused due to constipation is usually one of the most uncomfortable feelings ever. Infrequency in bowel movement may be due to many different reasons. Mild or severe stomachache may make you wonder when the last time you went to the bathroom was. The following tips may help you bowel get moving.

  • Don’t omit a meal and don’t overload you diet with fibers all of a sudden. When you don’t eat for a long time, your GIT refuses to push the waste out. Speaking of fibers, too much of them all at once may even cause diarrhea. Take a moderate amount of fiber in diet for it makes the stool soft and pushes it forward. .
  • Sometimes constipation might be due to decreased water intake in diet. Consume six or more H2O minimally to soften the stool so that it is easy to be excreted out.
  • Plan a specific time of the day preferably in the morning after breakfast as you bathroom time.
  • Applying strain to get it out won’t help you. You may increase your chances of hemorrhoids.
  • Research reveals that physical activity and exercise has the power to improve bowel movement. Indulge in activities such as jogging, walking or swimming. When paying attention to workouts and exercises, just make sure you don’t forget to take enough water.
  • There are many foods that act as laxatives and should be added to your diet. These include apple, banana, beans, carrots, oats, mangoes, watermelon etc.

Know the signs and symptoms of kidney failure

By on April 19, 2013 in Diseases, Health with 0 Comments

Kidney failure, is usually the end stage of most kidney diseases. The signs and symptoms, develop gradually over time, and if easily identify is a good way to early diagnosis and treatment to prevent further damage or complications. Some of the symptoms and signs of kidney damage are;

1. Changes in the amount of water input and output, in other words there is an imbalance in the water level which leads to a low amount of urine being excreted or there is a large volume of urine being eliminated.

2. The muscles will be having some cramps and twitches as a result of the failure of the kidney to eliminate the unwanted substances from the body that become obnoxious.

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3. Swelling of the legs and feet is another sign or kidney failure.

4. Feeling too tired and very weak is another symptom of kidney failure.

5. Loss of appetite or anorexia is another symptom that can be accompanied with nausea and vomiting sometimes.

6. Due to the inability of the kidney to eliminate the toxic substances from the body, unexplained persistent body itching is usually another sign of kidney failure.

7. In extreme condition when the kidney cannot eliminate excess fluids, the fluids could accumulate in the lungs and cause problems with breathing, e.g. shortness of breath or dyspnea.

8. High blood pressure that is usually difficult to control or manage is usually another symptom of kidney failure.

In conclusion, some other signs and symptoms like chest pain when the fluids surround the lining of the heart as results of failure of the kidney to eliminate the excess fluids from the body. These and other signs and symptoms are essential in pointing towards pending kidney failure and so if there is something that could be done it should be done promptly.

How to manage minor disorders in pregnancy

By on March 15, 2013 in General, Health with 0 Comments

 

Minor disorders occur as a result of various changes in the body during pregnancy and causes a lot of discomfort to pregnant women, but the good thing is that these disorders can be managed using simple methods and home available remedies.

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Some minor disorders and their managements

Backache; management.

Sit with your back straight and, support it with a back rest.

Sleep on firm mattress.

Avoid lifting heavy objects.

When picking up objects from the ground, bend your knees and keep your back straight.

You can also report to your doctor, or midwife so the can prepare a plan of exercise for you with an obstetric physiotherapist

Heartburn and how to management it.

Eat 5-6 small meals instead of 2-3 large meals.

Sit for one hour after feeding before lying down.

Avoid spicy food.

Take a glass of milk or yogurt after meal.

Take a spoon of honey with a glass of warm milk when you feel heartburn.

Leg cramp and it’s management.

Drink plenty of water.

Eat bananas

Take prescribed calcium supplements.

Do leg exercises

Hemorrhoids and it’s management;

Eat food high in fiber.

Drink a lot of water.

Avoid long standing.

Use lubricating gel to push back pile.

Use a pack of ice, wrapped around a cloth, and the pile, to ease pain and discomfort.

Skin irritation and it’s management.

Wear loose clothes.

Use prescribed ointment to prevent itching.

Take cold shower as often as possible.

Fatigue and tiredness management;

Have adequate rest during the day and good sleep at night

Allow family member help with some of the house chores

Eat a good and balanced diet

Incontinence; management;

Do regular pelvic floor and kegel exercises.

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