See the Importance of Vitamin C

We all know that there are a lot and I mean a lot of vitamins that every one needs every single day of our lives for our body to function correctly and properly of course.

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.

Vitamins and Bodybuilders

There are so many benefits to getting a proper amount of nutrition that there is no way to list them all. For people who are working on building their muscles, there are certain things about vitamins and supplements that you should be aware of.

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.

Vitamin B12 is all you need

When you are learning about the vitamins your body needs to survive, you may notice that there are a number of vitamins listed. However, each is important in specific ways. Vitamin B12 is another part of the vitamin B complex, and without it, our metabolism would be affected. Vitamin B 12 is also important in helping to form red blood cells, which carry oxygen throughout the body, and in maintaining the nervous systems, which sends messages to and from the brain to tell us that things are hot, painful, itchy, moving, and so forth.

Vitamins fall into two general categories. The first are called fat-soluble vitamins and include vitamins E and K, among others. These vitamins can be stored in the body and, in some cases, produced by the body, so deficiency is very rare. However, vitamin B12 is a water-soluble vitamin. While is can be stored, in some cases, it cannot be used properly. Therefore, eating is every day is very important to our bodies. If we do not, our bodies cannot function properly. If you believe that you are not getting enough vitamin B12, you should talk to a doctor he or she can help you find the right vitamin supplements to take, so this will not be a problem.

Of course, your diet is the best way to get vitamin B12 into your body. If you eat a healthy, balanced diet, you should not have to worry about not have to worry about have lower or higher than normal levels of vitamin B12 in the body. However, if you have special dietary needs or medical conditions, vitamin supplements may be needed. You can find fairly high levels of vitamin B 12 in eggs, poultry, beef, pork, shellfish, and dairy products, especially milk.

Because vitamin B12 is one of the few vitamins that can be stored in the body, extreme deficiency is very rare. However, if you body cannot use vitamin B12 properly or absorb it from foods in the intestinal tract, you may need vitamin supplements to help your body. Vegans are especially prone to this and should take vitamin supplements, since most of the vitamin B12 we get in our diets is found in meat. If you don’t get enough vitamin B12, you develop a condition known as pernicious anemia. Symptoms include numbness and tingling in your arms and legs, weakness, low of balance, and other neurological symptoms. If you are worried about developing pernicious anemia, you should talk to your doctor about beginning to take vitamin B12 supplements today.

Dragon Fruit: Exotic Health Food

Another healthy food to add in your healthy diet is Dragon fruit. This dragon fruit is really new to me, but i know that it has been in the American/ Asian market for ages. I'm just curious how so many people in my country are now getting into this, This fruit was originally from Mexico,South America, Vietnam,Taiwan and South East Asian Countries. And whenever a new and healthy food is out I always make it a point to try that "something new to me" food and prove it to my self.

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.

Vegetables Healthy Noodles are here

In the Philippines The government is now introducing veggie noodles. Through the Food and Nutrition Research Institute (FNRI) of Department of Science and Technology.

They developed different types of noodles that were made out of different vegetables, like squash,jute leaves and other green leafy vegetables, not to mention seaweeds too.
Vegetables are known to be very rich in vitamins and minerals, such as Vitamin A, iodine, iron, protein and a lot more.

Noodles that are made of squash are pasta, instant noodles, and fresh miki or eggless noodles. Seaweeds and jute leaves were made as instant spaghetti, flat noodles and iodine-rich fresh miki.These noodles was first made for a feeding program to the less fortunate. Especially those who have Vitamin A Deficiency (VAD), Iodine Deficiency Disorder(IDD) and Protein Energy Malnutrition. This is just on time right now, While the price of flour(one main ingredient of noodles) is constantly increasing in the world market.

Based on FNRI 50-gram serving of squash noodles, can give 16 % of energy, 20% of protein and 24% of Vitamin A. Which is just enough for recommended Energy and Nutrient intake for children ages 4 to 6 years old. While noodles made of jute leaves can give us 15 % of energy, 18 % protein and 36% of Vitamin A. And seaweed(guso) noodles/ pasta can give us 12 % protein and 22 % of iodine. These may not be much, but it's better to eat veggie noodles than just the plain ones.

The color of squash noodles are bright yellow. While noodles from vegetables are all green. These noodles are firm and don't have unpleasant smell. and has a fine texture compare to those commercial noodles.

Healthy Beans Healthy Benefits

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?

Essential Vitamins and Minerals for Teens

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 ( Malunggay ) is is not your ordinary green leafy vegetables.

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.

Malunggay's (Moringa) image was even used as the official logo of the Food and Nutrition Research Institute, an agency of the Department of Science and Technology here in the Philippines

One hundred grams or 1 cup of cooked malunggay leaves contain:

• 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.
  

The antioxidant activity of malunggay is about 71%, with µ-tocopherol (vitamin E) equivalent of 45.

Malunggay leaves are an excellent source of vitamin A and B, and minerals such as calcium and iron. It is even an excellent source of protein, being higher than the amino acid pattern of Food and Agriculture Organization-reference protein, yet contains very low fat and carbohydrates. The leaves are incomparable as a source of the sulfur-containing amino acids methionine and cystine, often the natural minerals humans lack.

Due to its high vitamins A, C, and E, which are very potent antioxidants, malunggay is a very good quencher of unstable free radicals that can react with and damage molecules that cause aging. Antioxidants reduce the appearance of wrinkles and fine lines. They also prevent the onset of various chronic diseases like arthritis, cancer, and heart and kidney diseases.

Malunggay contains the phytochemical niaziminin, which is found to have molecular components that can prevent the development of cancer cells (Faizi et al., 1992) and correlated with inhibitory ability against superoxide generation. The first naturally-occuring thiocarbamates, novel hypotensive agents niazinin A, niazinin B, niazimicin and niaziminin A and B were isolated from malunggay.

Malunggay(Moringa) is called miracle vegetable because it is not just a food, it is also a medicine. It may therefore be a functional food. Malunggay promotes:

• good eyesight
  
• digestion
  
• facilitates bowel movement
  
• cure for stomach ache.

It is also used to cleanse wounds and ulcers. It helps alleviate scurvy, asthma, earache, and headaches. For its high calcium content, lactating mothers are advised to eat malunggay leaves to produce more milk.

Malunggay (Moringa) is usually cooked with chicken as tinola, or with fish and other vegetables, mongo soup dishes, and blanched as salads.

For daily herbal medicinal use, just prepare malunggay tea which is about 1 cup leaves boiled in 1 and 1/2 glass of water. Drink this daily. You can improve the taste by adding lemon grass (tanglad) or pandan leaves. A single preparation can be stored up to 2 days in a thermos bottle, however, a fresh preparation is always recommended.

Search Amazon.com Health/PersonalCare for moringa products

Food for the skin from the food pyramid

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

Vitamin B complex - vitamin B, boosts cardiovascular health, with better blood flow resulting in healthy, glowing skin. B3 and B5 hydrate the skin.
It can be found in:

• green leafy vegetables
• beans
• peas
• meat
• fish
• dairy products
• fortified grains

Vitamins C and E -help reduce wrinkles and premature skin aging caused by free radicals.
It can be found in:
(vitamin C)

• citrus fruits
• green leafy vegetables
• broccoli
  
• cauliflower
• bell pepper

(vitamin E)

• Vegetable oils
• nuts
• seeds
• olives
• spinach
• asparagus

Vitamin K - minimize bruising and may fight wrinkles and protect skin elasticity. Topical preparations with vitamin K are effective in reducing dark circles around the eyes.
It can be found in:

• green leafy vegetables
• broccoli
  
• spinach

Folic Acid - a B vitamin, assists healthy cell division and replication and may delaying graying of hair.
It can be found in:

• green leafy vegetables
• beans
• wheat germ

Biotin - a B vitamin prevents dermatitis and hair loss.
It can be found in:

• bananas
• eggs
• oatmeal
  
• rice

Selenium - Reduces the formation of sunburn cells.
It can be found in:

• whole grain cereals
• seafood
• garlic
• eggs

Copper - together with vitamin C and zinc, helps develop elastin, fibers that support skin structure.
It can be found in:

• liver
• seafood
• beans
• nuts
• whole grains

Zinc - tames oil production and minimize acne lesions.
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

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.

Brain Foods from the food pyramid

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

Folic Acid - Essential for metabolism of long chain fatty acids in the brain. It is important for pregnant women because low levels increase the risk of neural tube deffects in newborns.
It is found in:

• banana
• orange juice
• fortified cereals
• lemons
• strawberry
  
• cantaloupe
• leafy vegetables
• dried beans
• peas

Minerals - Magnesuim, Potasuim and Calcuim play abig role in nerve function

Magnesuim can be found in:

• whole grains
• legumes
• nuts
• green vegetables

Potassuim can be found in:

• apricots
• avocados
• bananas
• cantalopue
• grapefruit
• honeydew
• kiwi
• oranges
• prunes
• strawberries
• potatoes
• meat
• fish

Calcium can be found in:

• milk and milk products
  
• cheese
• yogurt
• calcium fortified foods
• fish with edible bones

Water, yes water! water is absolute must for brain power. because 80 percent of our brain is water our brain get's thirsty too, imagine if our brain gets thirsty maybe we couldn't think right, right away some memory gaps and lapses happens. Stress can cause brain to dehydrate, so drink extra water. when your worried, tired and under pressure. Hydration is primary rule of brain nutrition. Here's a tip if your urine is pale yellow and almost odorless, you are drinking enough water. Drink pure water and plenty of it at least 9 glasses a day ( for a change because we know its 8 right ) but you will need more glasses as higher activity levels takes place like weather illness, pregnancy and breastfeeding.

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 .

8 lucky tips to be healthy this august 8, 2008

To some of us this coming august 8, 2008 is a lucky day, but i think if really want to be lucky this day we have to do something for ourselves, not just waiting for that miracle to happen to us, so i decided to do a list of 8 healthy things that we can do on this coming lucky day. Maybe, it can help us not just on that lucky day :)


1. Have an 8 minute exercise - After you wake up do some stretching and some basic exercise for 8 minutes or if you want, run on the treadmill for 8 minutes.

2. Eat 8 Healthy foods -Try to eat this foods for the rest of your day tuna, eggs, beans, cocoa, citrus, cereal, banana, and brown rice. why? because all this food have the best vitamins and minerals you can have on that day, and they are all good for our diet.

3. Drink 8 glasses of water - I know this is a very common thing in a healthy tips but does everybody do drink 8 glasses of water? maybe not, maybe we can start to this lucky day and do it everyday.

4. Laugh 4 8 seconds -Laughing releases endorphins. Endorphins make you feel good. "Laughter is the best medicine"

5. Hug your love ones for 8 seconds - Hugging is the best way to tell someone that you care for them. So lets Hug

6. Relax for 8 minutes - If you have a busy day try to relax for 8 minutes, Its good to have a peace of mind on this lucky day

7. Tell yourself 8 good things about you - Go to the mirror and tell yourself 8 things you like about yourself. It helps us to appreciate on what and who we are, and can build us some self confidence.

8. Get 8 hours of sleep - Last but not the least after we accomplished the lucky healthy tips its for us to gets some rest and 8 hours of sleep is a good way to have that lucky sleep.

Related Article: 12 tips to be healthy