Eat Better, See Better: 8 Foods to Improve your Eyesight

 

Caring for the eyes is seldom endeavored compared to taking care of your mouth or ears. After all, you can’t easily notice it because it’s the main head part you use to notice other things. Vision, however, wears down over time. Sometimes faster if a person does not take care of it. One of the ways to improve eyesight and maintain vision health is through diet. Incorporating the right food items to your diet can go a long way towards long-term eye health. Here are eight foods that are scientifically proven to do the job.

 

Kale

Kale is famous for its distinct and powerful taste. The vegetable is often used as a side dish or as a separate salad order. Other eccentric ways people have used kale is by blending it into fruit smoothies or shakes and baking it into kale chips. Nutrition-wise, kale is loaded with cancer-fighting antioxidants and vitamins. It is a rich source of beta-carotene, lutein, and zeaxanthin, which are good for the eyes.

 

Corn

Aside from being the all-time favorite snack, corn also contains lutein and zeaxanthin. The amount of lutein and zeaxanthin present in corn can be increased further by cooking the vegetable for a longer period of time.

 

Salmon

Salmon contains large amounts of omega 3 oils, which aid in keeping the eyes moisturized to prevent macular degeneration and cataract. To top it off, salmon is also a versatile seafood and can be cooked in different ways, allowing you to enjoy the meal without getting tired of it. Salmon can be a bit expensive and out of the budget at times. Other alternatives include the likes of tuna and sardines.

 

Eggs

If you are eating at least one egg per day, you are actually on your way to better eye health without even knowing it. Eggs are valued for their protein and good cholesterol. However, it is also rich with lutein and vitamin A, which protects against dry eyes and night blindness.

 

Whole Grains

Load up on carbohydrates and charge up your mornings while simultaneously improving eye health with a plate of whole grain rice, pasta, or bread. Whole grains contain vitamin E, niacin and zinc, nutrients good for the eye.

 

Fruits

Add more fruits to your diet, particularly citrus fruits like lemons, oranges, and berries. They contain high levels of antioxidants that help not only the eyes but the entire body as well.

 

Nuts

Known as brain food, nuts including walnuts and almonds contain large amounts of omega 3 oils and vitamin E that boost eyesight. You can ground and sprinkle them on almost any food, from ice creams to noodles.

 

Beef

Grass-fed beef contains zinc and vitamin A. However, lean beef consumption must be moderated since it can lead to bowel difficulties.

 

While making all of these foods part of your regular diet will help your eye health, you should also make it a habit to have your eyes checked by an ophthalmologist. It may be time to get a pair of eyeglasses for vision aid. Online stores like Marvel Optics now allow easy access to prescription eyeglasses without having to leave the house.

 

Categories: eye health, eyes, health, kale, large amounts, nbsp, vitamin

How to Eat Your Way to an Amazing, Acne-Free Complexion

 

You may want to look younger, but having spots like a greasy teenager probably wasn’t what you had in mind. Acne is a common problem, especially if you have oily skin, but there are ways in which your diet can help.

 

1. Pick up more protein: Your skin cells react and recover faster from infections with a high intake of protein, as these prevent the secretion of oil onto your skin. This hampers the main cause of acne, as well as causing your skin to replace old cells quickly and become more light and soft.

 

2. Choose the right kind of fats: You might think fats aggravate your skin problems, but in fact you need a 1:3 ratio of omega-3 and omega 6 fatty acids to help your brain work properly and also fight acne. For omega-3, turn to olive oil, flax seed oil, fresh salmon, etc., while you can get omega 6-fatty acids from beef, red chicken, all nuts and peanut butter.

 

3. Find your favourite fruits: No food is better than fruits for skin wellness. Try apples to gradually reduce acne, or apricots for the vitamin A, vitamin B complex and fibre you need to control and fight spots. Bananas are a known boost to anti-ageing wellness, as their high content of potassium acts against acne-causing bacteria, while cherries help to cleanse your blood, which is vital in suppressing spots and pimples. For vitamin A and C try cantaloupe melons, or else pick papaya and other citrus fruits.

 

4. Eat vital vegetables: A strong way to clean up acne is by eating raw vegetables, especially the key players. Carrot is beneficial as it contains vitamin A, carotene and magnesium, while the nutrients in cucumber (notably vitamin A and vitamin C) control your acne and enrich your skin tone. Spinach is a skin superstar, providing you with iron, vitamins A and K and antioxidants, and finally garlic can control your skin’s oil balance, so you might want to add it to dishes or even directly apply garlic juice to the spots themselves.

 

5. Choose acne-treating carbs: Carbohydrates have a huge impact on your body’s inflammation and the balance of your blood sugar. This means that the carbs you eat have to be suitable for acne; low-glycaemic carbohydrates. These carbs don’t exacerbate inflammation, so try to get your carbohydrate fix from beans, legumes, oats, barley and quinoa, and eat them along with protein to effectively treat your acne.

 

6. Make sure you get all your vitamins and minerals: We’ve touched on this with the fruits and vegetables sections, but vitamins and minerals are so vital to your skin health that it bears repeating. The essential vitamins for preventing acne are vitamins A, C, D and K, while your non-miss-able minerals include magnesium, potassium and zinc. The reason why these nutrients are so important is that they have the properties you need to fight against harmful bacteria, exfoliate your skin of any dry and nasty bits, act on those persistent pimples and eliminate the inflammation on any skin rashes you might have. You’ll probably get all the vitamins and minerals you need if you eat a decent amount of fruit and veg – especially those listed above – but if not, talk to your doctor about deficiencies and the possibility of vitamin and mineral supplements.

 

7. Limit your consumption of dairy and processed foods: Milk products antagonize your affected skin, because they are high in saturates animal fats. This means that they promote the growth of bacteria, and so you’ll never protect your wellbeing against acne. Processed foods likewise promote the growth of acne and skin problems, as these contain skin-harming preservatives.

The post How to Eat Your Way to an Amazing, Acne-Free Complexion appeared first on .

Categories: acne, acne free, fatty acids, free complexion, nbsp, processed foods, skin, skin problems, vitamin

How to Eat Your Way to an Amazing, Acne-Free Complexion

 

You may want to look younger, but having spots like a greasy teenager probably wasn’t what you had in mind. Acne is a common problem, especially if you have oily skin, but there are ways in which your diet can help.

 

1. Pick up more protein: Your skin cells react and recover faster from infections with a high intake of protein, as these prevent the secretion of oil onto your skin. This hampers the main cause of acne, as well as causing your skin to replace old cells quickly and become more light and soft.

 

2. Choose the right kind of fats: You might think fats aggravate your skin problems, but in fact you need a 1:3 ratio of omega-3 and omega 6 fatty acids to help your brain work properly and also fight acne. For omega-3, turn to olive oil, flax seed oil, fresh salmon, etc., while you can get omega 6-fatty acids from beef, red chicken, all nuts and peanut butter.

 

3. Find your favourite fruits: No food is better than fruits for skin wellness. Try apples to gradually reduce acne, or apricots for the vitamin A, vitamin B complex and fibre you need to control and fight spots. Bananas are a known boost to anti-ageing wellness, as their high content of potassium acts against acne-causing bacteria, while cherries help to cleanse your blood, which is vital in suppressing spots and pimples. For vitamin A and C try cantaloupe melons, or else pick papaya and other citrus fruits.

 

4. Eat vital vegetables: A strong way to clean up acne is by eating raw vegetables, especially the key players. Carrot is beneficial as it contains vitamin A, carotene and magnesium, while the nutrients in cucumber (notably vitamin A and vitamin C) control your acne and enrich your skin tone. Spinach is a skin superstar, providing you with iron, vitamins A and K and antioxidants, and finally garlic can control your skin’s oil balance, so you might want to add it to dishes or even directly apply garlic juice to the spots themselves.

 

5. Choose acne-treating carbs: Carbohydrates have a huge impact on your body’s inflammation and the balance of your blood sugar. This means that the carbs you eat have to be suitable for acne; low-glycaemic carbohydrates. These carbs don’t exacerbate inflammation, so try to get your carbohydrate fix from beans, legumes, oats, barley and quinoa, and eat them along with protein to effectively treat your acne.

 

6. Make sure you get all your vitamins and minerals: We’ve touched on this with the fruits and vegetables sections, but vitamins and minerals are so vital to your skin health that it bears repeating. The essential vitamins for preventing acne are vitamins A, C, D and K, while your non-miss-able minerals include magnesium, potassium and zinc. The reason why these nutrients are so important is that they have the properties you need to fight against harmful bacteria, exfoliate your skin of any dry and nasty bits, act on those persistent pimples and eliminate the inflammation on any skin rashes you might have. You’ll probably get all the vitamins and minerals you need if you eat a decent amount of fruit and veg – especially those listed above – but if not, talk to your doctor about deficiencies and the possibility of vitamin and mineral supplements.

 

7. Limit your consumption of dairy and processed foods: Milk products antagonize your affected skin, because they are high in saturates animal fats. This means that they promote the growth of bacteria, and so you’ll never protect your wellbeing against acne. Processed foods likewise promote the growth of acne and skin problems, as these contain skin-harming preservatives.

The post How to Eat Your Way to an Amazing, Acne-Free Complexion appeared first on .

Categories: acne, acne free, fatty acids, free complexion, nbsp, processed foods, skin, skin problems, vitamin

How to Eat Your Way to an Amazing, Acne-Free Complexion

 

You may want to look younger, but having spots like a greasy teenager probably wasn’t what you had in mind. Acne is a common problem, especially if you have oily skin, but there are ways in which your diet can help.

 

1. Pick up more protein: Your skin cells react and recover faster from infections with a high intake of protein, as these prevent the secretion of oil onto your skin. This hampers the main cause of acne, as well as causing your skin to replace old cells quickly and become more light and soft.

 

2. Choose the right kind of fats: You might think fats aggravate your skin problems, but in fact you need a 1:3 ratio of omega-3 and omega 6 fatty acids to help your brain work properly and also fight acne. For omega-3, turn to olive oil, flax seed oil, fresh salmon, etc., while you can get omega 6-fatty acids from beef, red chicken, all nuts and peanut butter.

 

3. Find your favourite fruits: No food is better than fruits for skin wellness. Try apples to gradually reduce acne, or apricots for the vitamin A, vitamin B complex and fibre you need to control and fight spots. Bananas are a known boost to anti-ageing wellness, as their high content of potassium acts against acne-causing bacteria, while cherries help to cleanse your blood, which is vital in suppressing spots and pimples. For vitamin A and C try cantaloupe melons, or else pick papaya and other citrus fruits.

 

4. Eat vital vegetables: A strong way to clean up acne is by eating raw vegetables, especially the key players. Carrot is beneficial as it contains vitamin A, carotene and magnesium, while the nutrients in cucumber (notably vitamin A and vitamin C) control your acne and enrich your skin tone. Spinach is a skin superstar, providing you with iron, vitamins A and K and antioxidants, and finally garlic can control your skin’s oil balance, so you might want to add it to dishes or even directly apply garlic juice to the spots themselves.

 

5. Choose acne-treating carbs: Carbohydrates have a huge impact on your body’s inflammation and the balance of your blood sugar. This means that the carbs you eat have to be suitable for acne; low-glycaemic carbohydrates. These carbs don’t exacerbate inflammation, so try to get your carbohydrate fix from beans, legumes, oats, barley and quinoa, and eat them along with protein to effectively treat your acne.

 

6. Make sure you get all your vitamins and minerals: We’ve touched on this with the fruits and vegetables sections, but vitamins and minerals are so vital to your skin health that it bears repeating. The essential vitamins for preventing acne are vitamins A, C, D and K, while your non-miss-able minerals include magnesium, potassium and zinc. The reason why these nutrients are so important is that they have the properties you need to fight against harmful bacteria, exfoliate your skin of any dry and nasty bits, act on those persistent pimples and eliminate the inflammation on any skin rashes you might have. You’ll probably get all the vitamins and minerals you need if you eat a decent amount of fruit and veg – especially those listed above – but if not, talk to your doctor about deficiencies and the possibility of vitamin and mineral supplements.

 

7. Limit your consumption of dairy and processed foods: Milk products antagonize your affected skin, because they are high in saturates animal fats. This means that they promote the growth of bacteria, and so you’ll never protect your wellbeing against acne. Processed foods likewise promote the growth of acne and skin problems, as these contain skin-harming preservatives.

The post How to Eat Your Way to an Amazing, Acne-Free Complexion appeared first on .

Categories: acne, acne free, fatty acids, free complexion, nbsp, processed foods, skin, skin problems, vitamin

High-dose vitamin D not effective for helping women with repeat reproductive tract infections

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Women with the reproductive infection bacterial vaginosis (BV) do not benefit from high-dose vitamin-D supplementation, according to new research. The findings add to a body of conflicting data about a possible link between vitamin D — a powerful immune system regulator — and BV, which is the most common vaginal infection among women ages 15-44 around the world.

“Earlier studies observed that women with low vitamin D levels were more likely to have bacterial vaginosis, and we hypothesized that vitamin D supplementation might reduce BV,” said the trial’s lead author Abigail Norris Turner, PhD, an infectious disease expert at The Ohio State University Wexner Medical Center. “However, our study found that high-dose vitamin D supplementation wasn’t helpful in preventing recurrence of BV.”

BV is caused by an imbalance in the bacteria that normally populate the reproductive tract, and is not sexually transmitted. Initial antimicrobial treatment is usually successful, but many women go on to have repeat episodes of BV. Some women don’t have symptoms, while others have symptoms that sufferers say are embarrassing and detrimental to their sexual relationships.

Beyond embarrassment, BV has much more serious health implications: in pregnant women, it can cause spontaneous abortions, and women who have BV are more susceptible to acquiring and transmitting HIV. In the United States, 21 million women are diagnosed with BV each year, and black women are almost twice as likely to have the condition as white women.

“BV is a very real health issue for millions of women, many of whom have limited access to medical care,” said Turner, who was originally an HIV epidemiologist before turning her focus to women’s reproductive health more generally. “Finding a low cost, simple way to help women with recurrent BV would be a major global public health win.”

Turner and her research mentor, Rebecca Jackson, MD, emphasize that while vitamin D may not be useful for treating women with recurrent BV, the jury is still out on the vitamin’s ability to prevent BV from initially developing.

“Vitamin D is critical to a healthy immune system, so there may still be a role for it from a prevention standpoint,” said Jackson, a women’s health expert and Director of the CCTS. “And certainly, women of all ages should make sure they are getting adequate amounts of vitamin D through diet, daily exposure to sunlight or supplementation.”

Turner says that while she is able to rule out vitamin D as a solution for recurrent BV, the disappointing results have pushed her to pursue a different track.

“I think we need to go back to why people studied vitamin D as a BV risk factor initially — and that’s the immune system and immune response,” said Turner. “Most women have continually fluctuating concentrations of ‘good’ and ‘bad’ bacteria in the genital tract. What immune factors lead some women to develop BV, and others to more effectively regulate the balance of bacteria in the vagina?”

Turner is in the process of developing a grant proposal to explore her hypothesis further.

Categories: bacterial vaginosis, dose vitamin, high-dose, recurrent bv, reproductive tract, science daily, turner, vitamin, Women

Baby Boosters: 3 Vital Vitamins for Mothers-To-Be

Vitamins make up an important part of your nutritional wellness, but what exactly are they, and why are they important to your wellbeing? Vitamins are nutrients that your body needs in small amounts so it can work properly. More often than not, you can get all the vitamins you need by eating a healthy, balanced diet. However, there are certain times during your life in which getting all the vitamins you need from food alone isn’t a viable option. Women who are planning to get pregnant, for example need to take supplements of certain vitamins, as do pregnant women, new mothers and small children. But which vitamins do these groups of people need?

 

Not only is making sure you have enough of some specific vitamins during pregnancy important for your own health; it’s also vital for the development of your baby. If you take folic acid supplements, for example, you can dramatically reduce your baby’s chances of being born with a neural tube defect such as spina bifida. This is a birth defect in which your baby’s spine doesn’t form properly. Therefore, whether you are planning a pregnancy or you’re already with child, you should take a supplement containing 400 micrograms of folic acid a day until the 12th week of pregnancy. However, it’s perfectly safe to continue to take folic acid beyond the 12th week of pregnancy. Even if you don’t take folic acid before you conceive, you should still start taking it as soon as you know you are pregnant.

 

If you are at an increased risk of having an NTD-affected pregnancy, it’s important that you take a higher dose of 5mg of folic acid each day until your 12th week of pregnancy. You have an increased risk of having an NTD-affected pregnancy if you:

 

• have had a baby with an NTD


• have diabetes


• have an NTD, a family history of NTDs or if your partner has an NTD/family history

 

As well as taking your folic acid supplements, you should also consume the natural form of folic acid through food. This is known as folate, and is found in foods such as peas, broccoli, spinach, spring greens, granary and wholemeal breads and chickpeas. Some foods such as fortified breakfast cereals have folic acid added to them.

 

So that’s one important vitamin for pregnant women, but vitamin C is vital for everyone – as well as pregnant women – to attain. Vitamin C helps maintain healthy tissue in your body, but you need to consume some every day. Your body can’t store vitamin C, so you need to consume a daily supply of peppers, broccoli, oranges, kiwifruit and sweet potatoes. If you cannot attain enough vitamin C through your diet, there are supplements available. However, you should speak to your doctor before starting to take any new supplement, as he or she can tell you the safe dosage for you as an individual.

 

Finally, vitamin D is important as it helps your body absorb calcium, keeping your bones healthy and helping to make sure that your baby’s bones and teeth grow strong. If your baby is born with low levels of vitamin D, he or she can sometimes develop softened bones, which can lead to rickets. Taking vitamin D during pregnancy will ensure that your baby has enough stored in their body for the first few months of their life, so make sure you get as much vitamin D as you can from sunlight. The amount of time you need to spend in the sun to make enough vitamin D is different for every person and depends on things like skin type, time of day and time of year. If you cannot get enough sun on your skin, UK Health Departments recommend that all pregnant and breastfeeding women take a daily supplement that contains 10 micrograms of vitamin D.

Categories: 12th week, acid supplements, affected pregnancy, family history, folic acid, increased risk, ntd affected, Pregnant Women, vitamin, vitamin c

How to Keep Athletic Kids Happy and Healthy

Getting your children to participate in sports and activities is a fundamental part of their wellbeing. Not only is the exercise good for their health, but the camaraderie of sport helps children to develop their relationship wellness. So how can you as a parent help to keep your growing children happy and healthy as they participate in athletic activities?

 

1. Warm Ups: According to family wellness expert Dr. Kristen Bobik, DC, DABCA, Founder of the Balance Doc, ‘Proper warm up’s along with weight lifting and stretching are common in all childhood athletics. Unfortunately, many children are taught the incorrect methods to these activities, or are allowed to perform them incorrectly on a regular basis. Doing so creates abnormal stressors on the vertebrae, bones, muscles and other tissues. It is key that parents ensure that their children are learning and practicing the correct techniques in these practices. Check in with your child’s coach, watch them during a practice, and follow up by having them show you their technique at home, or on personal time.’

 

2. Diet: ‘Nutrition is something that you can’t afford to mess around with when your child is growing and also an active athlete,’ says Bobik. ‘In order for them to reach their full potential the fuel they put in their body must be good fuel full of vitamins and nutrients that the cells need! Ensuring your child eats a breakfast each morning that includes proteins such as eggs and bacon (yes, bacon can be healthy in moderation and if you purchase a brand that does not cure their product) will start the body’s metabolic process and provide fuel for your child’s morning. Eating a small and healthy meal before and after practices or games will allow replenishment to take place and keep the body’s metabolism operating at its peak.’

 

3. Hydration: Bobik asserts, ‘Hydration is key. The body is comprised primarily of water and without it our brain functioning decreases, or body functions are impaired and serious complications from dehydration can occur. It is recommended that active children need eight to 10 glasses of water per day (80-100 oz.) to maintain optimum performance. Sport-drink products can be skipped, as they often contain ingredients that can work against the hydration efforts of the body. Plain water is the best option for children during their day. It is especially important to keep hydrated during games and practices to ensure optimum athletic performance.’

 

4. Supplements: ‘There have been a number of mainstream news articles questioning the efficiency and health benefits of vitamin supplement use,’ notes Bobik. ‘The facts from these studies are often misconstrued and manipulated to benefit a specific point of view. The reality is that a high quality daily vitamin supplement from a reputable health label can provide a growing child more benefits than harm (if any would actually exist). Taking vitamins as instructed on a label or health care provider ensures that the maximum benefits of the supplement are received. A vitamin supplement will compliment a healthy diet thus producing a healthy body. Caution is given in regards to excessive vitamin use. While some vitamins are water soluble and pass through the urine without negative impact on the body, some vitamins are fat soluble (example – Vitamin D) and cannot be passed in the urine. These fat soluble vitamins remain in the body and will build up, possibly creating negative side effects such as headaches, fatigue and nausea. In addition, avoid trendy supplements like Creatine and other “bulking” or “thinning” agents. They are not designed for children or teens to use and often have negative side effects for children and adults alike.’

Categories: athletic kids, body, Child, Children, Healthy, hydration, Supplements, vitamin, vitamin supplement

Study: Should Endurance Athletes Avoid Vitamins C and E?

While the jury is still out on whether or not you should take supplements for your general, overall wellbeing, a lot of people hail the benefits of taking such pills for fitness and athletic performance. Whether you take little gels with you on your long runs, or pump up with a protein shake after long strength-training workouts, fitness experts and enthusiasts believe in the wellness benefits of supplementation – which may make a new study quite a hard pill to swallow. Researchers in Norway have suggested that, if you are an endurance athlete, taking some types of vitamin supplement may make it harder to train for big events like marathons.

 

The findings of the study, which were published in The Journal of Physiology, led the researchers to conclude that you should use vitamins C and E with caution as they may “blunt” the way your muscles respond to exercise. That said, other leading experts have questioned the research, as the 11-week trial results revealed that actual athletic performance was not affected. The team of researchers at the Norwegian School of Sport Sciences in Oslo argued vitamin supplements were readily taken and available, but they did admit they were unsure if they affected athletic ability.

 

The trial went on for 11 weeks and, during this time, the 54 participants were given either 1,000mg of vitamin C plus 235mg vitamin E or a sugar pill and trained up to four times per week. The participants were given a beep test – in which you run faster and faster between two points 20m apart – but there was no difference in their performance during this test. The blood samples and tissue biopsies, on the other hand, suggested there were differences developing inside the muscle. Your muscle cells gain energy from lots of internal tiny mitochondria, and taking the supplements seemed to cause the participants to produce fewer extra mitochondria to cope with the increasing demands placed on the muscle.

 

Researcher Dr Goran Paulsen commented, ‘Our results show that vitamin C and E supplements blunted the endurance-training-induced increase of mitochondrial proteins, which are needed to improve muscular endurance. Our results indicate that high dosages of vitamin C and E, as commonly found in supplements, should be used with caution, especially if you are undertaking endurance training.’ However, Mike Gleeson, a professor of exercise biochemistry at Loughborough University, was less than convinced by the study results. According to Gleeson, the biggest factor in performance is actually how fast your heart and lungs can get oxygen to your muscles, not mitochondria. He added that the lack of a difference in athletic performance ‘makes it difficult to interpret,’ noting ‘The bottom line is studies show changes in the ability to adapt to exercise could be impaired by high-dose vitamins, but until there are studies showing them affecting athletic performance people shouldn’t be worried.’

 

Dr Emma Derbyshire, from the industry-backed Health Supplements Information Service, commented that some studies had shown a benefit. ‘In a four-week randomised controlled trial evaluating vitamin C and E supplementation among female athletes, supplementation reduced markers of oxidative stress compared with a placebo tablet and reduced muscle damage markers associated with aerobic exercise,’ she said. ‘This latest study is essentially preliminary and the research findings would need to be re-assessed in further work. Eating as healthy a diet as possible is very important for sports people and athletes. However, if they have a hectic training schedule, particularly for those doing endurance training who are not able to eat as well as they should, a multivitamin and mineral supplement provides a method of ensuring that the intakes of these essential nutrients, including vitamin C and E, follow recommended guidelines.’

Categories: athletic performance, endurance, Endurance Athletes, endurance training, performance, Research, study, Supplements, vitamin

Why Latin American Salsa is Great For Your Health

Salsa is one of the most common food types in Latin America, with it making up an important part of the diet and nutrition of the people who live there. Now, new research has shown that this simple dish can be terrific for your wellness and wellbeing.

 

It is a dish that can vary widely both in terms of ingredients and flavour, depending on the region, country or culture that it is being prepared in.

 

In Colombia, for example, the salsa is called ‘salsa de aji picante’ and is made from hot peppers. In Peru, the salsa is called salsa criolla. The universal link between all of them, however, is that salsa is good for you.

 

Salsa is always a tomato-based sauce, and it is normally used as a side dish or a dip. Fresh salsas are packed with lots of different types of vegetables, as well as herbs, and add a great flavour to food without resorting to artificial seasoning or salt. Salsa is best for you when it is homemade, though even the ready made ones are often natural and low in calories.

 

Combining a huge number of healthy ingredients, salsa can be great for your health, and is something you can easily make from scratch at home. It is very low in calories due to all the vegetables and herbs that it contains.

 

Salsa also contains plenty of vitamin C (or ascorbic acid) which helps to neutralise toxic compounds and protect cells in the body from damage. Vitamin C also helps to protect your DNA and cellular proteins.

 

In addition to this, salsa contains lots of vitamin A, which helps to keep your eyes health, keeps your thyroid functioning normally and helps you to build and maintain a strong immune system. When you are pregnant, vitamin A is vital for healthy, normal foetal development.

Categories: called salsa, health, helps, latin american, nbsp, nbsp salsa, salsa, vitamin

What Are the Important Health Benefits of Cod Liver Oil?

Cod liver oil is a dietary supplement that can be fantastic for your health. The benefits to your wellness and wellbeing are manifold as this supplement is very rich in nutrients.

One of the main benefits of cod liver oil is that it is rich in vitamin A. This vitamin is vitally important for maintaining a healthy and useful immune system. Having your immune system in tip top condition helps to prevent bacterial and viral infections. Vitamin A is also used to help the body grow and develop normally, and plays an important role in gene transcription, as well as in the metabolic activity of bones. Not only that, but vitamin A is also filled with antioxidants, which can leave your skin clear and glowing.

In addition to vitamin A, cod liver oil is rich in vitamin D. This vitamin is very important for muscle and bone strength. It can be used very successfully to help reduce joint pain and arthritis, and reduce muscular aches and pains too. Both these vitamins also help the body to absorb certain important minerals.

Cod liver oil also contains something called docosahexaenoic acid (DHA) and is probably the most important omega 3 fatty acid there is, when it comes to the human body. The plasma membrane of the neurons is 50 percent DHA and so it is has important functional roles to play in the brain, including helping to improve the brain function, function of the nervous system and the eyesight. It is also naturally present in the breast milk of human females.

Cod liver oil also contains EPA (eicosapentaenoic acid) which is another omega 3 fatty acid. This one works as a natural anti depressant and can help to control schizophrenia, bipolar disorder and suicidal behaviours. It also reduces inflammation and is great for the heart and cardiovascular system as a whole.

Categories: acid, body, cod, cod liver, fatty acid, Liver, liver oil, oil, rich, vitamin

8 Tests You Should Consider Having as a Woman in Her 50s

When you turn 50, the health concerns really start creeping in. Your sexual health may soon be affected by menopause, if it hasn’t already, but other conditions can also start to have an impact on your wellbeing. However, if you initiate good wellness principles and lifestyle choices there’s no reason why you can’t feel nifty at fifty, and be fully satisfied with the state of your health right up until you reach the big 6-0. One major way in which you can take care of your health during your 50s is to get screened for health concerns that commonly affect your age group. If you catch something sooner rather than later, you can get proactive with treatment and ensure you live to see the next 50 years. For women your age, the United States Preventative Services Task Force (USPSTF) provide the following recommendations:

 

1. Cervical cancer: A pap smear should be performed every one to three years. You should go for this screening every two years if your physician uses a liquid-based test, or every three if you have had three normal paps consecutively. You only need a test for human papillomavirus (HPV) if you have had an abnormal pap test.

 

2. Breast cancer: Mammograms are recommended every one to two years.

 

3. Colonoscopy for colon cancer screening: Regardless of your family or personal history of the disease, it is recommended that every woman in her 50s gets tested for colon cancer.

 

4. 25-OH Vitamin D (25 hydroxy-vitamin D): There’s no denying the importance of vitamin D; optimal levels can improve your bone density, enhance your cognitive health and reduce your risk of cancer. Therefore, if your vitamin D levels are low, that’s something you’ll want to know about! There are several tests that can determine whether or not you need to do something about your vitamin D levels, but the 25-OH vitamin D level is considered the most accurate. If you find your levels are low, you can get the vitamin D you need from sunlight on your skin, supplements or fortified foods.

 

5. Homocysteine: This is a product of protein metabolism and if your levels get too high, a whole host of wellness issues may be in store. Excess levels of homocysteine can lead to blood vessel damage, stroke, Alzheimer’s disease, macular degeneration and depression. If the test reveals your levels are higher than the optimal nine units, you can reset the balance with a higher intake of vitamins B-12, B-6 and folic acid.

 

6. Fasting Insulin Levels: Before your blood sugar rises to the classic diabetic markers, your insulin levels will rise. This demonstrates early signs of your body’s inability to handle the sugar it’s ingesting, so it’s a good thing to know about. The goal ranges may be from 0 -14, but you should try to keep your levels around 7 units or less. If your levels are too high, you have an indicator that you should be reducing the amount of refined sugar in your diet.

 

7. Thyroid tests: Your thyroid gland produces your thyroid hormone, which is responsible for your metabolism, energy production and mental sharpness. You may have a deficiency in this hormone if you experience fatigue, dry skin, hair loss, constipation, cold hands and feet, and sugar cravings. If this is the case, get tested through either a TSH and/or Free T-3).

 

8. C-Reactive Protein (CRP): Inflammation is a marker for heart disease, and this test measures your body’s level of inflammation. The result you’re after is anything less than 1mg/L. However, if you do find that your inflammation levels are elevated, you can fight back with fish oils, CoQ10, magnesium and vitamin D.

Categories: colon cancer, health, health concerns, insulin levels, levels, nbsp, preventative measures, Screenings, Test, vitamin, women in 50s

Men In Your 30s: Here are Six Screenings You Need to Have

As a man in his 30s, it’s easy to put off good wellness practises like exercise and nutrition. You probably put off visiting the doctor until there’s actually a problem with your wellbeing, such as the occasional cold or injury, or, when it’s a sexual health problem, you may even keep schtum altogether! However, optimal wellness is not about waiting for disease to occur and then scrambling for a combative regimen; you need to invest time and energy into your health much as you do in for your retirement. While prevention looks like many things, one important factor is to collect some laboratory information on your potential health risks. Not only do cholesterol panels serve this purpose, but other tests are now available to assess your risk factors and help design a treatment plan.

 

1. 25-OH Vitamin D (25 hydroxy-vitamin D): There’s no denying the importance of vitamin D; optimal levels can improve your bone density, enhance your cognitive health and reduce your risk of cancer. Therefore, if your vitamin D levels are low, that’s something you’ll want to know about! There are several tests that can determine whether or not you need to do something about your vitamin D levels, but the 25-OH vitamin D level is considered the most accurate. If you find your levels are low, you can get the vitamin D you need from sunlight on your skin, supplements or fortified foods.

 

2. C-Reactive Protein (CRP): Inflammation is a marker for heart disease, and this test measures your body’s level of inflammation. The result you’re after is anything less than 1mg/L. However, if you do find that your inflammation levels are elevated, you can fight back with fish oils, CoQ10, magnesium and vitamin D.

 

3. Homocysteine: This is a product of protein metabolism and if your levels get too high, a whole host of wellness issues may be in store. Excess levels of homocysteine can lead to blood vessel damage, stroke, Alzheimer’s disease, macular degeneration and depression. If the test reveals your levels are higher than the optimal nine units, you can reset the balance with a higher intake of vitamins B-12, B-6 and folic acid.

4. Total and Free Testosterone: While you don’t need this test on a yearly basis, it’s good to get a baseline reading of your testosterone levels when you’re in your 30s, as this important hormone will decline as you age. Testosterone is often overlooked for its benefits to your heart, brain, bones, muscles and blood vessels, but you should definitely discuss goal levels for these tests with your doctor. Units for the test can very from lab to lab but generally, you should be aiming for around 15-25pg/ml for free testosterone, and 550-800ng/ml for total testosterone.

 

5. DHEA-Sulfate: This test looks at your levels of the DHEA hormone, which shares many of the health benefits of testosterone. However, to your heart, brain, bones, muscles and blood vessels aside, DHEA is very important for overweight or diabetic men. Again, if you’re healthy and in your 30s, getting this test done now will give you a baseline for future comparison. The goal usually starts at more than 200 mcg/dl.

 

6. Fasting Insulin Levels: Before your blood sugar rises to the classic diabetic markers, your insulin levels will rise. This demonstrates early signs of your body’s inability to handle the sugar it’s ingesting, so it’s a good thing to know about. The goal ranges may be from 0 -14, but you should try to keep your levels around 7 units or less. If your levels are too high, you have an indicator that you should be reducing the amount of refined sugar in your diet.

Categories: 30s, blood vessels, bones muscles, brain bones, free testosterone, heart brain, insulin levels, levels, men, Screenings, Test, vitamin

IV Vitamin Therapy: Is It Really Necessary For Our Health?

In the world of health and fitness, there seems to be a new craze every other day. But how many of them do we really need, and are they doing our health any good? The latest to join the ranks is IV Vitamin Therapy in which vitamins and nutrients are quite literally fed through to the body via an IV drip. The practice itself isn’t anything new – it was developed around 50 years ago by a Baltimore Doctor naked John Myers for treating fatigue and depression. But in modern day medicine, the popularity has increased and seen a resurgence of late in people creating their own cocktail of nutrients to drip feed into their bodies. Wellness enthusiasts claim that the procedure delivers nutrients directly into the bloodstream and supercharges your energy levels and immune system. Whatever ails you can supposedly be treated with this practice, from digestive complaints or sleep problems, with everything from vitamin D and folic acid flooding your veins to injectable vitamin C. But one of the main reasons why it has become so popular of late is the rumour that it could be a fantastic anti-ageing weapon.

 

There have even been reports by some people that, in place of Western medicines, this works as a way of improving the success rate in couples conceiving. In fact, IV drips are so ubiquitous in Los Angeles that you can get one along with your facial. But is this simply a holistic fad that joins the pile with crazy diets and anti-ageing remedies we now balk at? It seems that this is something altogether different from such magazine fodder.

The process is incredibly high tech, using equipment that measures bone density and takes ultrasounds. Your initial visit will require a look at the body as a collection of parts rather than one machine, making the treatments tailored to your specific needs. Most doctors will need to get a comprehensive look at your body and ailments before going straight in with the needle. Everything from your family history to your sex life will be included so that the physician can get a thorough look at your health as it currently stands. Including the initial consultation and then regular weekly injections, this isn’t a cheap service, heading well into the hundreds for this health-boosting therapy. From the first go, you may feel slightly groggy which your physician will warn you of, rather than the bolt of energy you may be expecting. But that will change – after a couple of hours, when you begin to exercise, work or go about your daily tasks, you’ll notice that you have far more energy than you usually do.

You’re able to go that extra mile without feeling drained because of it. And as you get more of this vitamin-rich therapy, the benefits improve all the while. Your fatigue levels will drop, you’ll have boundless energy and you’ll notice your skin becomes more plump and glowing. This isn’t vitamin popping in the same way that you do when you purchase a pot of multivitamins in the supermarket. These are pure grade vitamins which really make a difference. You’ll be more alert, your concentration levels will go through the roof and your appearance will really benefit. If the reviews are to be believed, then you’ll find that IV Vitamin Therapy becomes more popular by far – time will tell if it catches on in other parts of the world, following the example of top LA medical centres.

Categories: anti ageing, energy, health, holistic, iv vitamin, ll notice, New Treatment, nutrients, therapy, vitamin, vitamin therapy, vitamins

What Do Vitamin Supplement Kits Really Offer?

Vitamin supplements can be found everywhere from pharmacy stands to the health aisle of the supermarket, and they promise a multitude of health benefits such as supercharging your bedroom performance and helping you to burn fat faster. But do these magic pills really work and should you be shelling out money each week on something that could or could not help you? Here’s a guide to this new phase of self-help health.

Daily Dose by Dr. Frank Lipman

This kit provides a multivitamin, omega 3s and probiotics from Lipman, who is a board-certified physician to the celebrities. It claims to up your immunity and support your heart health and metabolism, with the probiotics working to improve your gastrointestinal health and even reducing your anxiety levels. But is there anything not to like? With 8334 per cent of your daily B12 dose, most of which will leave your body via urine, there’s an awful lot of money being spent on something your body can’t use. The money you’ll spend on this would be better spent on fresh groceries, where you’ll gain the same level of nutrients.

GNC’s Mega Men: Energy & Metabolism Vitapak

This kit provides fish oil, staminol and Carnitine 500. The claim is that it can increase your energy levels and metabolic efficiency, as well as your mental focus, sexual health and exercise recovery. Studies have shown that Burn 60 can spike your metabolism by as much as 60 per cent after your workout. However, the yohimbe bark extract, which is an aphrodisiac, is considered bad for your health when taken long term.

Dr. Weil’s Five Essentials

The Five Essentials pack contains multivitamins, antioxidants, coenzyme Q10 and omega-3 fatty acids. The claim? That it will promote a healthy cell function and improve your metabolism. The alpha lipoic acid is great for metabolising carbohydrates and even improving your short-term memory.  The bad side is that choline is included, which recent studies have shown could cause diarrhoea. The price mainly pays for the Weil name to be on the material, but the results could be worth it for some.

Nutrilite Men’s Pack

This pack offers up vitamin C, multi carotene and omega-3s, which provide nutrients to strengthen the heart, clear the mind and toughen the immune system. 518mg of phytonutrients come as standard, which are health-protecting plant compounds for improved wellbeing. However, the time-released vitamin C allegedly provides all day support, which scientists claim is neither possible or accurate. The botanical ingredients may offer some benefits, but probably no more than a balanced diet of fruit and veggies would do anyway.

 

And vitamins aren’t the only worry. Pre-workout supplements are also a concern, with promises of unbridled power, faster muscle recovery and a gym body simply not being delivered. Everyone is using them to achieve these goals. Stimulants lend themselves to energy and focus, with vasodilators boosting circulation and aerobic capacity, as well as amino acids supercharging your endurance. But many contain banned components as well, with one popular ingredient actually being illegal. DMAA is being linked to cardiac arrests, among other health problems, and mask your body from what it’s supposed to feel. However, if you’re indulging anyway, N.O. -Xplode has the best reputation and has been on the market since the beginning. If you’re unsure about the best way to take supplements, and if they’re even any good for your body, you should speak to your GP to ensure that it’s safe.

Categories: body, fitness, health, Metabolism, money, omega 3s, Supplements, vitamin

Sick During the Holidays?: How You Can Cope

It’s not easy being sick, especially during “the most wonderful time of the year.” It’s the worst timing ever considering there’s lots of good food and you’ll be spending time with family and friends you haven’t seen in a while. But all the preparations–overtime before going on break and nonstop cooking for Christmas–can take its toll on you and before you know it, you’re down with colds or worse, the flu. The cold weather isn’t helping either. It will only take your cold or flu from bad to worse. But don’t get depressed, you can still enjoy the holidays if you make the most of it. Just take some necessary steps so that you can cope and get better sooner than later.

Get Drunk on Vitamin C

Some people dive into medicines the second they find out that they are sick. I prefer going the natural way–lots of water and loads of vitamin C. If you don’t like Vitamin C supplements, you can just drink freshly squeezed orange juice or you can eat other citrus fruits that are rich in vitamin C. Water therapy is also important so make sure you hydrate and drink a lot of water. I think the organic way is more preferable that going straight to medicines, since it can help build up your immune system and the next time you get down with a cold or flu, you might have a faster recovery time.

 

Stay Out of the Cold

As much as you relish making snow angels with your family or having snowball fights with siblings and cousins, if you’re sick, you have to sit this activity out. If you’re not a fan of the cold, then this shouldn’t be a problem. If you do love the cold, there’s always a next time and if you get better earlier, there might be just enough time for one last snowball fight. If the snow has already gone by the time you are well, you can always go to an ice skating rink with friends. A bright spot on your getting sick is that you can stay warm and toasty indoors and sip hot cocoa in front of the fireplace. Or you can catch up on your reading and curl up with a good book near the hearth.

 

Be Vigilant

If in the worst case scenario, your little cold turns out to be pneumonia, it’s safer to go to the hospital so that your condition will be monitored better. Try not to feel too depressed because your emotions can often affect the state of your health. If you are frequently depressed, your immune system will also suffer and you will be prone to sickness. Try to always look at the positive side of things. When in the hospital, be vigilant so that you won’t get hospital acquired infections (HAI). One way of preventing HAI is through the use of a needleless connector. In hospital, you will have no choice but to take the medication that your doctor prescribes for you. However, you can still reinforce this treatment with water therapy and vitamin C. Enough sleep is also a must so that your body can rest and recover sooner rather than later.

 

About the Author

Based in San Diego California, Tiffany Matthews is a professional writer with over 5 years of writing experience. She also blogs about travel, fashion, and anything under the sun at wordbaristas.com, a group blog that she shares with her good friends. In her free time, she likes to travel, read books, and watch movies. You can find her on Twitter as @TiffyCat87.

Categories: cope, holidays, hospital, sick, time, vitamin, Water, water therapy

Sex God: Could These Vitamins Amp Up Your Sex Life?

There are three wellness concerns men tend to have when trying to achieve the pinnacle of sexual health and wellbeing: an enthusiastic libido, a similarly enthusiastic erection and – depending on your procreative goals – super-sperm. However, if you have plans for an intimate evening, factors like antidepressant use, ageing and more can get in your way. While there isn’t always something you can do to ensure you have great sex every night, you can get your sex life in better shape with a better diet. Not only does eating plenty of healthy food mean you’ll look better when the clothes come off; it also holds sway over what’s underneath them. So which vitamins can boost your sex life, and where can you find them?

 

1. Vitamin C: While this vitamin is best known for boosting immunity and fighting off scurvy, it also enhances your blood flow. For guys, this is important for getting an erection, as the vitamin C found in lemons, oranges, peppers, potatoes and strawberries helps get the blood where it needs to be, and enables your penis to somehow accommodate it. Moreover, vitamin C can help you get rid of a urinary tract infection (UTI). Just make sure you don’t consume more than 2,000 milligrams – 90 is optimal – as I think you’ll agree that nothing ruins the mood quite like diarrhoea.

 

2. Folate: This vitamin is also known as vitamin B9, but you may have also heard it referred to as folic acid. This isn’t just a synonym because scientists can’t decide on a name; rather, folate is the natural vitamin you’ll find in foods, while folic acid is the man-made version that is found in supplements. If you and your partner are trying to conceive, it’s also important for her to get plenty of this B vitamin, as consuming folate or folic acid as early as possible during the pregnancy will greatly decrease your baby’s chances of serious birth defects, such as spina bifida. For men, some studies have shown a connection between folate/folic acid and a reduction in abnormal sperm, while others have even found that, when combined with zinc, vitamin B9 can help increase your sperm count. Sources of this vital vitamin include peas, asparagus, avocado, bananas, papaya, cantaloupe and tomato juice.

 

3. Vitamin E: This vitamin has shown in some studies to improve sperm activity, and it also has other benefits you’ll love. Vitamin E is an antioxidant – which helps prevent diseases – and it also strengthens your immune system and prevents dangerous blood clotting. The easiest way to get vitamin E into your diet is to snack on it with yummy and healthy munchers like almonds, peanuts and sunflower seeds.

 

4. Vitamin B12: Also known as cobalamin, vitamin B12 takes care of your nerves and blood cells, as well as keeping you from experiencing anaemia. Anaemia is a condition in which you feel incredibly tired and weak and gives you a lovely ghostly pallor – so there’ll be no tumble between the sheets for you tonight! You can only get vitamin B12 from animal foods – such as lamb, liver, sardines, clams, beef, eggs and some cheeses – which means you’re at risk for B12 deficiency if you’re a vegan. While there isn’t enough scientific evidence yet to determine whether B12 supplements can fight male infertility, studies are being done on the use of vitamin B12 supplements in men with fertility issues.

 

5. Vitamin B3: Vitamin B3, or niacin, helps make sex hormones and improves your circulation. It also regulates things like sleep patterns and erectile dysfunction, which means it’s time to stock up on beetroot, red meat and milk.

Categories: b12 supplements, better sex, Blood, folic acid, men, nbsp, sex life, vitamin, vitamin B12, vitamin b3, vitamin b9, vitamins

Can Vitamin C Improve your Hair Growth?

The health and beauty industry has realised in recent years that the natural way is popular amongst consumers, which is why there has been an influx of products on the market that include plant derivatives and vitamins. One of the more popular choices in hair products is vitamin C which is essential for hair growth and many other cellular processes in the body. For centuries, it was given to sailors on long journeys to stave off illness and keep the body healthy – whilst scurvy may not be a risk nowadays, it’s still a vital nutrient in our everyday health. Many studies have shown how important vitamin C is in keeping our skin strong and supple, helping to boost the levels of collagen in the skin which help to fight ageing and wrinkles, but what can it do for your hair?

 

On the surface, vitamin C acts as an antioxidant to combat the damage from free radicals that the environment causes. On the skin, this translates into wrinkles and lines, as well as a dull complexion. However, there are limited studies into the effect of vitamin C on your hair, as the complicated cellular processes are less prevalent in the hair. Vitamin C is the more common name for ascorbic acid which is a small chiral molecule – this means that it can occur in two different forms. The types of ascorbic acid which are found in plants, synthesised in animals and used in cosmetic products are left-handed molecules. The right-handed version doesn’t occur in nature, though researchers are unsure why.

 

Vitamin C is a mild acid and therefore works as a great ingredient in clarifying shampoos. It can be very useful in removing mineral build-up which can build up on the hair follicles. This process can help to enable the hair to absorb moisture, keeping it soft and shiny and stopping it from breaking so easily. When this nutrient is included in conditioners and styling products it works as an antioxidant, much as it is used in skin creams as well. Free radicals lead to damage in the structure of the hair, so using vitamin C can help to reduce the effects of split ends. Free radicals also react to the natural melanin and synthetic dye molecules which can remain in the hair strands – vitamin C can be useful in this regard, helping to keep the colour fresh and bright. In other products, vitamin C is used as a pH adjuster or a preservative, and can have no significant impact on the final effect of the product. If it is low on the list of ingredients, you’ll know that this is the case.

 

With regards to hair growth, vitamins C can help to repair a damaged or unhealthy scalp. Your scalp goes a long way to determining the health of your hair and while it is true that ascorbic acid is capable of transferring tissue and cells in certain products, this isn’t usually the case in shampoo. This is because the pH of hair care products is usually very high and this can stop the acid from being effective. Most products with vitamin C in them will have little impact on your scalp health. Whether it is possible for hair products to improve your hair growth, it remains to be seen – it won’t hurt to try them, but the effects may only be in moderation. If you’re suffering with severe problems with your scalp, however, speak to your GP in case you’re lacking something in your diet.

Categories: acid, ascorbic acid, cellular processes, Free Radicals, hair, hair growth, hair products, products, scalp health, vitamin, vitamin c

How to Use Vitamin E to Help Boost Your Physical Wellness

Vitamins, minerals and supplements often form an important part of maintaining your wellness and wellbeing. The alternative medicine industry is one of the biggest growing areas, especially as health care and associated insurance costs rocketing. With people fearing for the cost implications of any health problems, they are frequently turning to alternative medicine both for the prevention and treatment of various health conditions. Even the medical profession is now advising people to look at the benefits of theses dietary supplements to help boost their wellness.

A new generation exists, a generation that is focused on the things that they believe will help to keep them in optimal health – things like exercise, lifestyle choices, proper diet and the use of appropriate dietary supplements such as verbs and vitamins.

Of all the vitamin supplements that are recommended the most commonly recommended one is vitamin E. This is because vitamin E is a very powerful dietary supplement and has numerous health benefits.

This is a fat soluble vitamin, and it usually occurs naturally within the human body. It is responsible for protecting the tissue of cells from free radicals, and works by protecting these cells from the natural expenditure of metabolism and energy. In terms of the immune system, vitamin E is considered the best way to promote the natural destruction of bacterial cells and viruses. This is especially important during cold and flu season, where people need and extra boost to their immune system to avoid the common and infectious illnesses.

Vitamin E can be found naturally in certain foods, such as nuts, leafy vegetables, mangos and kiwi fruits. If you are not getting enough vitamin E in these foods, you can also take the vitamin in a pull form. Around 15 milligrams of vitamin E per day is usually recommended.

Categories: alternative medicine, cells, dietary, dietary supplements, health, supplement, Supplements, vitamin, vitamin e

Won-D-ful: Why You Need Vitamin D, and Where to Find it

While you might be learning more and more about why vitamin D is so important to your wellness, getting enough of this crucial nutrient is another matter. Yes, vitamin D can guard your wellbeing against diseases, but the average western diet doesn’t provide enough D power to achieve this, nor does your fear of too much carcinogenic natural sunlight on your skin. According to data collected in the National Health and Nutrition Examination Survey, conducted by the Centres for Disease Control and Prevention (CDC), about 40% of men, 50% of women and 70% of children have low levels of vitamin D.

The US Food and Drug Administration (FDA) have set guidelines recommending you get 400 IUs of vitamin D every day, while anyone under the age of 18 should consume 200 IUs. Not only does vitamin D increase your calcium absorption, which is vital in preventing bone loss, insufficient vitamin D is associated with a higher incidence of chronic and life-threatening conditions such as various cancers, heart disease, diabetes, multiple sclerosis and cognitive decline. In fact, the National Institutes of Health (NIH) state that healthy amounts of vitamin D can impede inflammation, which is a key component of many illnesses. So, where can you get your vitamin D fix?

1. Here comes the sun: If you let it, the sun could provide your body with 80% of your daily vitamin D needs but Dr. Mark Hyman, founder and medical director of the UltraWellness Centre in Lenox, Massachusetts, asserts that wearing sun cream blocks about 97% of your body’s vitamin D production. Let’s be clear, no one is saying you should put your skin at risk to melanoma, but you can still take advantage of the sun’s benefits. If you’re fair-skinned, Hyman says you need less than 30 minutes of casual exposure to sun on bright days to meet your daily requirement, while darker-skinned individuals need about two hours.

2. Tastes a bit fishy: Ok, cod liver oil has never had the best reputation in terms of taste, but this fish oil now comes in slightly more palatable flavoured varieties, so you have no excuse for not giving it a second chance. The Linus Pauling Institute at Oregon State University, which conducts nutrition research, points out that 340% of your daily vitamin D needs are in one tablespoon of cod liver oil. As an added bonus, cod liver oil is also rich in omega-3 fatty acids, which is essential for good health.

3. Gone fishin’: If cod liver oil still doesn’t float your boat, try salmon. You can get this seafood in fresh, frozen or tinned form, but the Alliance for Natural Health USA, an education and advocacy group, asserts that wild salmon contains the highest level of vitamin D found in any food, and four times the amount present in farmed salmon. The US Department of Agriculture’s National Nutrient Database also recommends tuna as a solid source of vitamin D, protein and omega-3s, containing 200 IUs of vitamin D in a three-ounce serving.

4. Got milk: There are natural levels of vitamin D in cow’s milk, whether in skimmed or whole form, but manufacturers often also fortify milk with the nutrient. This is according to the Linus Pauling Institute, who add that one cup contains about 100 IUs.

5. There’s mush-room for vitamin D: In April, the the Journal of the Federation of American Societies for Experimental Biology published a study that showed that exposing white button mushrooms to ultraviolet B light for a few hours increases their vitamin D content by 400%. If you buy your mushrooms from a grocers or supermarket, leaving them outside in the sun will increase their vitamin D content, but be warned that the mushrooms will dry out and turn brown after about a day.

Categories: cod liver, daily vitamin, health, linus pauling, Liver, liver oil, milk, Natural, pauling institute, Sun, vitamin, Vitamin D

What is Tanning Really Doing to Your Skin?

There’s no such thing as a healthy tan, whether you’ve done it naturally or with the use of a sun bed. Exposing yourself to too much ultraviolet radiation is extremely dangerous for your health, leading to sunburn, eye damage, and an increased risk of skin cancer. In order to really protect yourself from this damage, you should educate yourself on the risks of the sun and how you can protect your skin in the future. Ultraviolet, or UV, rays are a type of invisible light given off by the sun and certain kinds of lamps such as tanning beds. There are differences between UVA and UVB rays, such as how deep they penetrate the skin, but both are associated with health risks and sun lamps emit both kinds. Depending on the kind of sunbed you’re using will depend on how strong the lamp is, and as such how strong the exposure to these damaging rays is. Studies show that a tanning bed can emit up to 15 times the amount of UVA radiation that the sun produces. This goes some way to showing just how damaging these rays are.

 

Exposing your skin to UV rays produces a tanned effect, which has become increasingly desirable in recent years. You may think you’re achieving that healthy glow you’ve been craving, but the reality is that a tan is the sign of damaged skin. Many people also mistakenly believe that tanning on  sunbed provides a certain level of natural protection from sunburn on holidays to sunnier climes. This isn’t true, and actually provides very limited protection from solar UV. It’s not all bad news, of course – sunbeds do help to kill germs and treat some skin conditions, such as rickets, eczema and psoriasis, but the UV radiation you’re exposed to far outweighs the benefits. You shouldn’t attempt to treat these conditions with UV radiation without consulting your GP first, as it can be very dangerous. One of the common associations with UV radiation is that your body produces the much-sought after vitamin D after your skin is exposed to it. Your body can change how much this happens though, such as your skin pigmentation, age and how much sunscreen you use. In addition to this, there have been no studies as to whether UV-induced vitamin D synthesis can happen without increasing your risk of skin cancer. You can source vitamin D far more safely from your diet, by eating more eggs, fish and fortified products like bread and cereal. Supplements are also useful if you’re finding that you’re not getting enough vitamin D through your diet alone.

If you are exposing yourself to solar UV radiation, you should try to protect your skin as best you can. Try to find shade where possible, and always wear sunscreen to protect your skin. Wear protective clothing, such as sunglasses and a hat, and try to avoid sitting in the direct sunlight between 11am and 4pm as this is when it is at its strongest. If you have young children, they should be discouraged from spending too much time out in the sun. If you are going to use sunbeds, make sure that you follow safe practices outlined by the staff and check that the bed you’re using has been labelled for safety, so that you know it is as safe as it can be. Too much sun exposure can be very dangerous, as well as causing premature ageing, so it’s best to avoid it where possible to keep your skin healthy.

Categories: radiation, rays, skin, Skin Cancer, solar uv, Sun Exposure, Tanning, uv radiation, uv rays, vitamin