How to Keep Your Skin Healthier

Our skin is the most important part of our body which protects us from the germs and converts the sunlight into vitamin D good for us. It is working as our defense and ensures that important fluids always remain inside our bodies essential for human body. We change our skin priorities in the different age scale, we want having tan skin in the young age and wrinkle free skin in the late age. You have to take the careful measures in the young age to keep your skin healthier on the long-term basis even when you are old. There are different opinions on how to do this and a common perception that prevent the smoking will definitely pay you off in the form of good skin in long run, which is not a fact believed by Mark G. Rubin, a senior professor who spent several years in the field of dermatology.

It is always better to take very good care of your skin because the later you start, the more difficult it will be achieve the better results, as damages had already been done. No person can prevent the skin aging forever but can delay it. There is a consensus on that healthy diet will definitely contribute into healthier skin as well human body must always be hydrated. It is related to drinking the eight to twelve glass of water on daily basis. Your skin reflects your overall health means which affects your health will also affect your skin. This way bad nutrition, stress, long time dehydration and not having enough sleep will affect your skin as well.

Here, we are sharing some food sources and nutrition which are skin friendly and increases the chances of healthier skin.

Antioxidants

According to the majority of dermatologists, they believe the regular intake of Vitamin A, C and E can reduce the ability of sunlight damaging the human skin and cause the wrinkles. One who wants his / her skin stay glowing and wrinkle-free for long-term, must eat the food enriched with Vitamin A, C and E.

Food Sources of Vitamin A

Sharing the enriched food sources of Vitamin A to increase your focus on taking care of wrinkle-free skin in a better way. Carrots, green kale, mangoes, sweet potatoes, tomato-vegetable juices and pumpkin are those foods.

Food Sources of Vitamin C

A body needs vitamin c in the active form and it is obtained from Vitamin C enriched fruits and vegetables. Oranges, kiwis, mangoes, kale and grapefruit are enriched with the same.

Food Sources of Vitamin E

Vitamin E enriched food sources are olives, seeds and spinach. Mostly people are depended upon the supplements for the its intake as food sources are limited.

Whole Foods

There are several benefits of whole foods as it is always recommended to the diabetic, heart and cancer patients. It is considered as one of the healthiest food in the world. Its benefits are not limited to the chronic diseases but beneficial for skin. There was a study conducted on the 450 people who were 70 years old, they found out the diet history of all of them and concluded the findings that people were taking a diet of whole foods, eggs, fruits, and nuts were having less wrinkles on the skin and no one was with the premature skin aging as compared to the group of people had diet history of potatoes, red meat and sugar. This finding shows that there is definitely a significant contribution of whole foods as well.

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Myths about the Diabetes Diet

You must be fully educated and informed about the diabetes diet to prevent to control it in your body. Sometimes, its myths can stop you eating what is not bad for the diabetic but it happens when we stop taking the research on diabetes diet. Moreover, there is also possibility you are not eating what you like most because you have heard the myth that it is not good for diabetes. I am sharing few diabetes diet myths with you in the following.

Take the large quantity of Sugar causes Diabetes

This is a myth that eating too much sugar causes the diabetes in human body. The truth is that thing cause diabetes which prevents the food converting it into energy.

Follow too many rules being a diabetic

It is a common saying that diabetes have to keep themselves prevented from number of kind of meals and food. In the reality, diabetic have to keep the diet plan which matches with its lifestyle, physical activity and medications.

Avoid the Carbohydrates

All Carbohydrates enriched or less enriched meals are not bad for the diabetes but some also offers vitamins, minerals and fiber in to it. For Instance, it is better eating the whole grains and vegetables which have carbohydrates but also having other essential nutrition.

You can eat whatever you want if you can adjust sugar level with Insulin or Drugs

This is another myth where people start eating anti-diabetic food in large quantity and on regular basis in the hope that they can adjust the sugar level taking the insulin or medication. These medications work best when you are also controlling your diet.

Protein as a Substitute to the Carbohydrates

It is another myth which leads the people eating protein blindly without considering the fact that there are some protein food which also includes high fat which are not good for sugar level. Therefore, you should keep an eye on level of fat in that specific protein meal you have.

Stop eating your favorite foods

This is not complete true which also makes it a myth. You do not need to quit favorite food but rather change the ways to eat it. For Instance, you can bake it rather deep fry. You can change the eating styles such as prefer the sweet potatoes instead of having the mashed potatoes. Third ways is take the small amount of favorite food and avoid keep eating till full stomach. Furthermore, a diabetic person can also strictly follow the healthy food routine and in the weekend, may eat the even high sugar favorite meal as a reward.

No more desserts

There are several ways to deal with the dessert situation.

·         You do not have to eat the whole dessert plane and instead you can share with the friends.

·         Do not keep yourself limited to the cake, pie or ice-cream, expand the horizon and try fruits and yogurt as a dessert to fulfill the sweetness craving.

·         You can consider only having those desserts after dinner or lunch, which have low amount of calories.

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Develop the Habit of Eating Fruits

Fruits are highly recognized as a good source of vitamins and people with its deficiency, must eat the fruit on daily basis to fulfill it. People are less likely to have chronic diseases in their lives who eat the all seasonal fruits. It is not limited to the vitamins but also enriched with potassium, minerals, fiber and calcium. Daily food meals and dairy products cannot become the alternative of the fruits as it has its own importance.

Health Benefits of Eating Fruits

It is essential for living healthy life such as potassium nutrition prevents the heart attack diseases and stroke. Secondly, potassium also do not let produce the stones in the stomach as well as prevent the bone loss. It is
also enriched with Folate which maintains the red blood cells in the body. Young women with pregnancy do not have adequate Folate level and you have to produce it naturally to avoid the birth defects, therefore its consumption will be critical for young pregnant women.

·         Eating fruits enriched with vitamins can prevent you from the type 2 diabetes. This is rapidly spreading disease and one of the reason is not taking healthy diet especially have them  in the routine. Doctors are highly recommending to eat the seasonal fruits which not only prevents the diabetes but keep you healthy.

Eating fruit is containing the nutrition’s essential for preventing the different types of cancers.

·     Fruit can ensure the human health at the maximum or optimum level because it promotes the phytochemicals. It is interesting to find out a human body is a complex system to understand in which hundreds of reactions takes place all the time. Therefore, it needs sufficient amount of nutrition to perform the body and its consumption supplies that nutrition in the more natural way. When a human body have the health disorder, the disease can be cured with the high vitamins intake on daily basis. Fruits are the enriched sources of all types of vitamins especially, its deficiency is leading to hair loss, vision loss, skin wrinkles and overall other health related problems. If you are concerned about your skin aging and want to look younger than you are and having healthy skin, fruits are the basic and essential solution to all these problems.

      This is a reason patients are recommended by the doctors to eat the fruits. These are good for improving the immune system and regain the body fitness in natural way. Immune system helps you recovering the health issues and diseases, even it keeps you safe even germs are around you in the air or any kind of virus, because you have stronger immune system to fight against those disease catching germs in the air. There is a commonly saying idiom “An apple a day keeps the doctor away”, this idiom is enough to understand a health power of fruit to keep your body stronger inside and protected from outside.  Other foods such as vegetables takes time in nourishing the human body, the fruits gives its benefits instantly.   

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Symptoms of Anxiety Attack and Mental Disorder

Anxiety has become very common now days when life is full of challenges. People can anxious about any financial commitment, job interview or personal family issues. It can lead to mental disorder and people have to take quick corrective action for not compromise on mental health. There are different types of anxiety disorders and each has its own way of treatment and strategies to overcome it. Once, you have gained the knowledge about the type of anxiety you suffer from, you can take the cautionary measures to reduce the symptoms and level of anxiety over the time period.

What is Anxiety Disorders?

This psychological disorder comes from unintentional or intentional mind when you feel threatened about anything which may be an expected life challenge in future. Whenever that think comes into your mind, you feel the mental stress which is not good for mental health. It is not bad on temporary basis, but when it stays in your mind for long time until the problem is resolved, after some point it starts producing the mental disorder, when mental health is badly affected.

Symptoms of Mental Disorder

·         Do you often stay out of your mind even at work or spending time with family?

·         Are you afraid of happening of something bad event in your life?

·         Do you always or most of the time feel panic and also uncertain about the future?

·         Do you do not like meeting with people because it increases your anxiety?

·         Do you feel helpless about the situation you are facing at present time?

Types of Anxiety Disorder

There are six most commonly types of anxiety disorder and its names are such as obsessive-compulsive disorder, social anxiety disorder, phobia, anxiety attacks, generalized anxiety disorder and stress disorder.

General Anxiety Disorder

It is a kind of anxiety when you persistent feel threatening about something bad to happen in future. This persistent generalized psychological disorder sometimes makes you people forget about what they are worried about and it is in their unintentional mind.

Panic Disorder

A Panic disorder is associated with sudden attacks due to something in mind which people are afraid of. This panic attack can be repeated multiple times in a single day and patient overcome by the fear all over his mind.

Obsessive-Compulsive Disorder

This is a kind of mental disorder in which you have unwanted thoughts which is impossible to forget or keep out of the mind. You always take things in your mind such as obsession about whether or not you have turned off the oven in kitchen. This is another kind of psychological disorder.

Phobia

It makes you mentally sick and affects your mental health as you put too much focus or things which is a little or no threat to you. You start exaggerating them and lost your all confidence.

If you are going through one of above nature problems, you must go to the psychiatrist because cannot spend the normal live with these disorders. In the long run, it is extremely dangerous for your mental health and you can start losing your decision making ability with continuous mental disorder.

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Barley Benefits for Diabetes, Immune System and Cholesterol

Barley will surely be one of the best food for the people who are suffering from hypertension, asthma, obesity, kidney problems, skin problems and diabetes. According to the recent study conducted on the barley, it is effective in regulating the blood sugar to the normal level. Barley is a complete diet and also enriched with proteins an essential source of healthy body.

In the modern time period, there are small percentage of people taking a balanced diet and not having any nutritious deficiency, as mostly people neglects the fiber. Barley is enriched with fiber which ensures the healthy body inside on the long-term basis.

The best thing about the barley and enjoying its health benefits, you are not limited to eat it in limited ways but you can have barley in your meals through several ways such as using it in salads, crushed barley in the mutton or chicken gravy and even you can add it into the soups. You can enjoy the health as well as taste with it.

Health Benefits of Barley

Barley is used for get your body toxin-free due to its enrichment of fiber. People who consumes it on regular basis having healthier colon. It also becomes the fuel source for the good bacteria in our large intestine and keep improving its overall health. Once, you have healthy intestine, you will less likely to have its cancer, number of its patients are increasing in the present time period. According to the large number of surveys and studies conducted on the cancer patients, cancer patients were not having healthy intestine before the cancer and it caused them catching the cancer.

Improves Immune System  

It is also enriched with Vitamin C and you can imagine its content as it has double content of Vitamin as compared to oranges. It strengthen the body immune system and people do not catch the season flue or cough easily. Its iron produces the more blood and enhances the blood volume which does not let you tired even after long working hours. Barleys are also useful to make the kidney functioning properly. It is considered as the healthy food and body builders often take it in their regular diet.

Good for Cholesterol Level There are two sources of fiber from barley, soluble and insoluble. Insoluble fiber contains the propionic acid which is highly effective and helpful in maintaining the cholesterol level up to the normal level. Doctors recommend it to all these patients because it also has low-fat content. People who are complaining of cholesterol needs to have it and who wants to prevent it due to family problem, shout start eating in the early age.

Manages Diabetes  

Barley regular intake can maintain your sugar level and diabetic people do not have to suffer from this disease. However, people can prevent the type 2 diabetes from taking few precautionary measures such as get themselves engaged in physical activity, take the whole grains in regular diet and lose the weight. There is no better food for diabetic patients than barley as this one of the whole grains.

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Significance of All Vitamin Types

Vitamins regular and sufficient intake is important to the healthy living because it protects you from diseases such as cholesterol, heart attack, skin problems and other disorders. Its intake is supporting the overall’s body mechanism which other nutrients do not do the same, this increases its importance and body perform several functions because of it.

The most significant source of acquiring the vitamins are food as people can have it naturally. But, it is also depended upon the cultural cuisine you have, there are places where people do not eat much vegetables which are enriched with vitamins. The nutrients industry has identified this problem and producing the high vitamins supplements, so that people can fulfill its  deficiency through the healthy supplements. These supplements contain the multi-vitamins and it facilitates the people with busy routine and lifestyle to have such multivitamin supplements to keep the body working. Secondly, people do not find much time in taking different food and cuisine to have all types of it.

Vitamin A

It is really good for the strong hairs and improves the skin. A person is having its deficiency will take long time to heal his wound as its deficiency slows down the healing process.

Vitamin B1   

It is good for improving the blood circulation and brain growth. It is good for the aged people who loses the control on the brain causes memory loss, they need to maintain the its intake on the regular basis to address this problem.

Vitamin B2

It is good for improving the metabolic activity of human body and it also increases the immune system to prevent the several disease. People who do not get infected with the common virus spreads rapidly in the society, those people having enough intake of it.

Vitamin B3

It is essential for the people having blood pressure complain, its intake will help them maintaining the normal blood pressure level. Besides this, it has other health benefits for diabetes patients, it improves the insulation process.

Vitamin C

It has associated with the prevention of several diseases such as blood pressure, cholesterol, cerebrovascular disease, piles, weak kidney and stress. It is also associated with improving the immune system and always keep your healthy in the life.

Vitamin D  

Often, It is recommend to the people who recently have bone fracture in the accident or sports activity. It is recommended by the doctors because it repairs the bones and make it stronger again. It is also effective to prevent the creation of different cancers in your body.

Vitamin E

People who wants to live younger for the long time period, must be having sufficient amount of it in daily intake, it is effective for anti-aging through improving your skin care, keeps your heart healthy, powerful brain and overall improved blood circulation.

Vitamin K

People who are having stone in the kidney, recommended by the doctor’s intake of it. Furthermore, it improves your metabolism system and prevent the internal bleeding in the body. 

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Back to Basic Food Plan

A kind of food you eat has critical importance for achieving your fitness goals. Secondly, the consistency is also important in which you remain stick with the diet plan if you have goals to reduce the weight or always have the healthy diet. All people must design a realistic diet plan as everybody do not have the higher resistance or will power to disposed-off the food temptation, realistic diet plan always lead to consistency. Therefore, health basics must be adopted in first way and then it better be expecting healthy body, more muscles and less fat and working metabolism system. It is always easy to stick with enriched nutritious basic instead of going extra mile and completely skip processed and junky food not even for fun. You must keep remember the thing that junky and fast food is not included in our basic food plan because it is processed and frozen. A basic healthy food plan always encourages you cook it from the scratch and make it processed on your own.

High sugar shakes are also not the basic beverage but you should eat the fruits because it is healthier than its fruit juice. According to the scientific research, when fruits are processed to juice, it wastages its vitamins in the process and you only drink the fruit juice without vitamins.

Here are the steps as a strategy to go back to the basics to be eat and living healthy life.

First Gym then Supermarket  

You need go to the gym first and work hard to make the muscles and loose the fat. It will increase your motivation and you would never like to buy something fat because you do not want to waste your workout you did in the gym.

Always Shop with Full Stomach

Full Stomach will not let you having the temptation to buy processed and junky stuff. You will always have to take first basic enriched nutritious food for the body nourishment before going to the shopping. According to the studies, people always buy the potato chips, soft drinks and unhealthy fat snacks in the shopping in the response of craving.

Make the Grocery Shopping Faster

When you spend more time on grocery shopping and walk all around here and there moving through all shelves, it is more likely you would buy something unusual in your meal routine which is not something basic. Therefore, you are always on mission while grocery shopping in which you have to accomplish the mission by buying all basic nourishment and overcome the temptation while seeing the tasty food in colorful packing. Food resistance is one of the difficult job, this is a reason people more spend on processed food these days which also affects the health.

Weekly Time Table

You have to create a weekly basis time table for the healthy food menu, it will be difficult in first few weeks but then you find it normal as a routine. This way you will stick with time table, always make the same grocery and never leave the basics. 

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Health Benefits of Walnuts

Walnuts is a winter fruit which has round shape and hard to break like stone. It is a fruit which grows from walnut tree. Mostly of its trees are planted in the China, America, North American countries and Iran. There are several studies conducted on it to determine how to incorporate this fruit in your diet and then what health benefits a human body can gain from it. Walnuts are the good source of protein and it has heart friendly fats which commonly nuts are not known for. It is also considered as a great snack because once you eat walnuts, makes you feel fuller and you do not eat too much in a day.

Health Benefits of Walnuts

There has been studies conducted which shows that plant-based fruits are good to prevent the diabetes and it also reduces the risk of heart diseases. Furthermore, such fruits and foods increases the body energy and overall wellbeing.

Heart Health

Polyunsaturated is a fatty acid which is good for reducing the cholesterol level which ultimately causes the no risk of heart attack. According to the studies conducted by “British Journal of Nutrition”, people are 37% less likely to have cancer who eats the walnuts three times in a week as compared to the group of people who rarely eats the walnut in their lives. Walnuts intake reduces the bad cholesterol from the body and keeps you healthy.

Bone Health

Walnuts are enriched with the mineral copper and otherwise its deficiency causes the osteoporosis. It is a situation when bones becomes too much weak, that it can be fractured easily. It is also containing sufficient amount of manganese which is also effective to prevent the osteoporosis. The combination of mineral copper and manganese can lead to stronger bones.

Health Benefits for Type 2 Diabetes

Type 2 Diabetes is associated with the blood sugar and insulin level in the body and such diabetic are at the risk of cardiovascular problem. In the regard, the consumption of walnuts has great health benefit as it effectively deals with the cardiovascular problem and bring the overall improvement. A patient of type 2 diabetes eats the walnuts has better composition of the blood fat. Therefore, it would not be wrong to say that its patients can maintain the sugar level eating one or two ounce of walnuts daily in their lives.   

Ways of Incorporating Walnuts into Your Diet   

Since, Walnuts are the winter fruit and you need to keep it store in the required temperature to increase its life. So that, you can incorporate it in your daily lives summer, winder, autumn and spring all four season. These are ways including it into your diet, discussed in the following.

·         Use the chopped walnuts in the Salad.

·         Use the Walnuts in the homemade granola.

·         Pasta sauce made of different ingredients and also using walnuts.

      One thing to remember that Walnut is a warm fruit inside and its moderate consumption must be ensured, otherwise eating too much walnuts can cause start blooding out of your nose, it’s a winter fruit. 

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Banana A Nutritious Fruit

There has been several studies conducted on the Banana fruit which shows regular intake of it can prevent the several diseases. This is an effective fruit for strong memory and it will also boost your mood. Secondly, It is having all nutrition such as vitamins, potassium and fiber which improves the heart healthy and a person have less chances of heart attack. There are several ways incorporating the bananas in the regular diet such as Banana milk shake in the breakfast is one of the most powerful thing from which you can start your day with full energy. Body builders are recommended to have the bananas in their regular diet due to its powerful nutritious benefits. Though, it is necessary to burn your calories either in gym or running as it has higher calories or without working out its regular consumption increases your body fat.

Nutrition Benefits of Banana

·         It is a fruit containing dietary fiber in it which amounts of seven percentage in 100 grams, it is effective for resolving the constipation problems. Doctors always recommend the patient of constipation taking the bananas in diet.

·         It is a fruit containing the fructose and when a human body consumes the banana, it helps in revitalizing and re-energize the body. This is a reason athletes eats them regularly in their diet to keep themselves active.

·         It is recommended to the people who has weaker bones or having lack of calcium in body, this fruit is also containing the significant amount of minerals.

·         It is containing the significant amount of vitamin-B6 and a person eats two bananas can have the due amount of vitamin-B6 for each day. This vitamin is really useful in reducing the homocysteine which causes the strokes in the later age.

·       These are full of potassium and enriched with it. There is 358 mg of potassium available in the single 100 g banana. Potassium helps in controlling the heart beat rate and maintain the blood pressure level. These are the benefits which makes the nutrition recommending banana to address the patient's health concerns because of its enrichment with vitamins, fiber, potassium and calcium.

     Overall Health Benefits of Bananas  

·         People who are depressed must eat this fruit as it is enriched with tryptophan which is effective in converting the serotonin into happy brain mood.

·         It is essential to eat the at least two bananas before the work out, it boost up your energy and maintain blood sugar to take the maximum benefit of exercise.

·         Eating Bananas are good at protecting the human from muscle cramps during workouts as well as muscle cram of the legs in the night.

·         This fruit strengthens the human nervous system and also good in weight loss. Its regular diet will help the people to prevent the type 2 diabetes as well.

·         Bananas are enriched with potassium and FDA has declared the banana as the must eating fruit to maintain the blood pressure level and also prevent the heart attacks in the life. Heart patients must ensures its intake.

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Which is More Effective for Weight Loss, Exercise or Diet?

Theoretically speak about how to lose the weight, there are two important things controlled diet and physical exercise. It is better you eat less food and move more throughout the day. Practically speaking, this is the most difficult thing to be applied in the life. Every person has limited resources such as will power, time and money. They need to take the each option to stay committed with to lose the weight. There are number of things which can be adopted to lose the body mass on the permanent basis such as sit less, do not eat processed food, do not drink alcohol and eat the healthy food such as vegetables. Everybody will consider the amount of resources they have to choose the best option either exercise or diet to weight loss.

Here, I will again put the emphasis on practically means which way is better to lose the weight and answer should be which is more practical for one. Let me share a meta-study with you and it is published by the Journal of the American Medical Association in which they took certain number of people with bulk body size and divide them into groups with different controlled diet plans. There was no significant difference in the number of pounds they lost on average when comparing with other groups, they key factor was how stick or committed they remained with the diet. People often ask the questions to the health experts and nutrition’s that which is more important diet or exercise, the answer is what you can do with full commitment. An exercise will be a better option for the group of people, who do not stop themselves eating too much and fat food, on the other hand diet is an only solution for the kind of people who do not find time for the exercise or not comfortable with it.

In order to understand about the weight loss, we need to burn more calories than we actually consume. We gain body mass when we are consuming more calories and burring less. According to the health medical studies, to lose one pound a person have to have the deficit of 3500 calories, either through exercise or diet. Let’s put an example here, a man with weight of 200 pound wants to lose one pound in a week. He can achieve the goal through 3.5 miles running in single day which makes 24.5 miles in a week. He can achieve the same goal through dieting to reduce 500 to consume 500 less calories each day (two Starbucks Frappuccinos) makes the total of five hundred calories. Theoretically speaking, both are achieving the same results but for one person 3.5 miles exercise is a tough job and another person may not resist to food and eat 500 calories less than its normal routine.    

This study also shows that consistency is a key to success and consistency is only possible with the option you are most comfortable with, otherwise inconsistency do not offer the weight loss results on long-term basis.    

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Lemon Tea and Its Medical Benefits

Tea is a good alternative of other sugary beverages as it contains no sugar at all except when you add the milk into it. Anyways, squeezing the lemon into the tea can make it tastier and lemon tea has several health benefits as well. For Instance, you are suffering from nasal congestion, the best solution is drinking your lemon tea as it will decongest your nose and you will feel the relief. Its benefits are discussed with the details in the following.

Enriched With Vitamin C

There is 12 milligrams of Vitamin C contained in the 1 ounce of lemon juice. It fights against free radicals in the body which eventually damages the DNA. The continuous development of the free radicals may lead to the cancer in the human body. Vitamin C is working as a counter against development of free radicals and slow down its creation process as well. Furthermore, if you want to keep repairing your teeth and bones, make sure you have appropriate amount of Vitamin C intake. In the age above forty, everybody should take the vitamins on daily basis because body lost the ability of retaining the vitamins. In the twenties and thirties, body can store the surplus vitamins in body and retain it as long as ends. Therefore, daily vitamin intake is more important in the age of forty or later as compared to younger age.  

Controls the Blood Sugar Level

When your body is not able to produces the insulin in appropriate amount or unable to utilize the insulin as much as it should be, this results in increasing the blood sugar level. Therefore, lemons are good in repairing your enzymes system which controls the blood sugar level and maintain it up to the normal point. People are highly recommended to have the lemon to prevent the diabetes, even people with diabetes already can have the lemon to keep it under control.

Powerful Limonoids   

 There was a study published by “Journal of Nutrition” in which they concluded that the compound of the lemons is known as the “limonoids” and it is highly effective to kill the all cells produced inside the body causes the cancer. A person drinks the lemon tea or consumes the lemon in any form is less likely to have the cancer as compared to the person who do not consume the lemon in any form. This shows Lemon Tea is a good source of nutrition for cancer patients and one who wants to prevent the cancer in their body.

Immune Builder

Lemon Tea is the great source of immune builder due to its enrichment of antioxidants and vitamin c. You should have the great tea regularly in routine helps you fighting against the illness. It also contains good volume of potassium which improves the blood circulation in brain and control the blood pressure as well. People who are drinking the lemon tea for long time, are enjoying better health history and less likely to be catch the seasonal virus or fever in the life. 

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Food Sources Enriched With Vitamin K

Vitamin K is essential for blood clotting and its deficiency can lead the human body to several kinds of diseases due to poor medical conditions. Therefore, it is essential to everybody to take the daily dose of its Vitamin K in lives. It is only possible when you know its food sources discussed in the following.

Kale

Kale is the enriched source of several vitamins including K in large volume. This is a leafy green vegetable which has significant amount of minerals and antioxidants. A person have the one cup equal cooked kale will intake the VIT K as much as ten times higher required in a single day. You can also have the soup of Kale as well as make it boiled to eat as a dish in the dinner.

Swiss Chard

It is another source of Vitamin K and it is having 8738 microgram Vitamin K for every two hundred calorie serving. It is one of the ignored vegetable on the tables and it can an alternative of the Spinach. It is not limited to the Vitamin K but also enriched with Vitamin A.

Spinach

It is without any doubt one of the healthiest food having low calories and enriched with essential nutrients. This food is good for preventing the cancer, obesity and heart strokes in the lives because of this food provides high amount of minerals and vitamins. Since, it also tastes good and mostly people like eating it, so it becomes the easy source of Vitamin K rather those foods which people do not like despite its high natural benefits. In the Asian countries, people like having Spinach with the rice in the dinner whereas European and American people likes to eat it without anything special but little olive oil on it.

Brussels Sprouts   

It is not a kid-friendly vegetable but parents should realize that it contains sufficient minerals and vitamins in it. It’s another benefit is having low amount of calories also good for people who are on diet. It is a perfect healthy food which also do not contain the fat. It better be cooked as roast it with the vegetables. 

Olive Oil

Olive oil is also used as a cooking oil and when you cook the food in it which becomes the significant source of Vit. K as well. It is a healthy choice of cooking oil and people must take it a top priority while cooking food. The quantity of Vit. K is found in the olive oil is abundant and good source of it.

Significance of Vitamin K

It has a significant role in bone health as its consumption stronger the bones even in the old age. People who used to be taking the intake of vitamin k on daily basis are enjoying the stronger bone health even in the late sixties. Otherwise, it can create the serious concerns of weak bones and old people often get their bones fractured even with a minor accident, bones are sensitive part of human body. 

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Skipping Breakfast is never a Good Option

Hit as early as possible

Overnight fasting reaches the Muscle glycogen at their lowest level in the morning. Therefore, studies suggests that early morning workout will reduce the fat reserves in the body. Furthermore, you should not skip the breakfast if you need to lose the weight. Because, the person who skips the breakfast will not likely to be performing well in the evening workouts.    

Adopt Good Habits

Studies conducted in the Helsinki University, Adults who do not take the breakfasts are more likely to be engaged in unhealthy activities such as smoking, drinking and no workout. This shows that the relationship between skipping breakfast and lean body is not something medical but behavioral. It shows people who takes the healthy and regular breakfast, will less likely to adopt unhealthy habits.

Fasting or Healthy Breakfast

There is a research conducted by the Nutritional Science which concluded overweight men who do not take the breakfast are actually losing their weight successfully, at the same time having higher cholesterol level even as compared to the people take the frosted flakes in the morning meal. Though, studies are also suggesting that sugar is more dangerous for the heart diseases as compared to the cholesterol.  

Protein First

Hugh Jackman’s a health trainer shares the information that taking simple breakfast without any protein will never boost your metabolism system and neither people have expectations like this. Only calories does not count but the quality of calories counts and important. 35 grams of protein intake through eggs, meat, yogurt or milk will improve your metabolism system for the whole day and it will work well. Protein in the breakfast also find the limited fat quantity in the stomach. People should be taking the protein in the breakfast because body needs something stronger after long hours fasting in the morning.     

Significance of Breakfast

It is essential for all age groups of people from children to old age people, but it is most important for the kids. According to the studies conducted, kids who takes the breakfast on regular basis, perform well in classroom and playground as compared to those children used to skip the morning meal. It has significant impact over the kid’s growth and development in the early stage of life which affects rest of the life. Otherwise, it can create the deficiencies of important nutrition’s in the body and kids will not be good in studies as well sports. Mothers must be concerned about the healthy nutrition of their children and never compromised on it.

Furthermore, medical studies are recommending that protein is essential in breakfast as it controls your hunger the most and do not let you feel hungry just after few hours. Therefore, it is recommended to the people eating eggs are one of the best diet in breakfast and you can have more than one egg but ensure physical activity throughout the day. Eating eggs without the physical exercise, can lead to the complaining about cholesterol which will be another problem. Therefore, a balance of diet and exercise is the perfect combination as well.       

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Ways of Dealing with Emotional Eating

An Emotional Eating is when you go to eat something to make yourself comfort rather you are feeling hungry. People often eat the sweet things such as chocolates, cookies or pastries in the depression. The food does not release the depression or overcome the other emotions on long-term basis, therefore people keep eating and gain the weight.

There must be another ways of fighting with your emotions and you do not have to keep eating to deal with the situation when you are feeling sad, depressed, angry or anxious.

Seven Ways to Avoid Emotional Eating

·         Get a long walk or running

·         Put yourself in the mediation process or breathing exercise

·         Go to friends and enjoy the quality time

·         Read the newspaper or magazine for some  time

·         Enjoy your favorite music alone in your room

You need to maintain the food diary in which you have to write about your feelings and thoughts while having meals. It will help you to find out the patterns which helps you analyzing what emotions makes you emotional eating. For Instance, the findings are whenever you are extremely depressed, you like eating a lot and you depress all because of your relationships with others. You may either talk directly to them to resolve the relationship problems to avoid suffering in future or you can have the “talk therapy”, where you share everything with therapist and he provides the way how to overcome it.  

Get Help

It is not always enough to get yourself distracted from emotional eating or create the alternative habits in yourself. You may need go to the doctor to ask other alternative techniques available to overcome the emotional stress and in reaction keep eating. It is always better adopting the long-term alternative techniques which keeps you away from emotional eating forever. Once, you know such alternative and successfully practicing it, do not forget appreciating yourself which increases the motivational and believing level in yourself. 

Causes of Emotional Eating

There are several causes behind the emotional eating which leads the person to the emotional eating and they start gaining the weight rapidly in few days. First of all, when a person feels the mental stress due to challenging life situation, financial or relationship problems. He / She starts eating without feeling hungry to overcome the depression and engage the mind in other activities. Secondly, a stress absorbs your energy and you need to eat a fat food for the significant energy in body which makes you eating fat food.

Social Influences  

You always strict to your diet plan but under the influence of friends in the weekend which makes you eating a lot in the friendship emotions. It is less likely that food is on the table and everybody is eating, it does not allow to keep resisting the food and even avoid the over-eating.

Boredom Feelings

It often happens when you have nothing to do and feeling alone or bore. You are left with no option but keep eating the food. Therefore, you are more likely to have emotional eating while you are alone. 

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Healthy Nutritious Diet

Are you looking for the nutrition who tells you the sources of vitamins as well as how much quantity of vitamins you need for your body. Let’s start about discussing the nutrients needs of human body in the following.

The Significance of Vitamin D

Healthy bones is only possible through the Vitamin D and its deficiency can weaken the bones and lead to other health problems and cardiovascular is one of them. It is important to learn the sources of Vitamin D and how to fulfill the deficiency of it.

Food Sources of Calcium and Vitamin D

To make your bones stronger, Calcium and Vitamin D needs to be taking on daily basis. Everybody knows that dairy products are the good source of calcium but there are also other food products good to fulfill the calcium needs in the body such as Kale, White beans, Okra, Spanish, salmon fish and soybeans. As far as food sources of Vitamins D are concerned which includes Egg yolks, Cheese, Fatty fish and Beef liver.

Symptoms of deficiency of Vitamin B12

Vitamin B12 has lots of significance for the healthy body but people have no idea whether or not they have enough amount if Vitamin B12 in their body. Therefore, it needs to know how can the deficiency be treated and its causes. Body itself does not create the Vitamin B12 and therefore you have to be getting this from animal based foods. The daily basis average consumption is depended upon some factors such as age and gender. It is also important that do you have any medical history then its consumption can vary as compared to people with normal medical history. The Causes of deficiency of Vitamins B12 are such as a person is using the drugs to reduce body acid on long-term basis, engaged in frequent and heavy drinking or had a surgery for weight loss.

How Much Fiber Human Body Needs

Everybody should know how much Fiber they are getting in each day. After all, Fiber plays an important role in maintaining your good health. According to the studies, mostly Americans are not taking the due amount of fiber in their diets. These recommendations has been made by the United States’ government’s Dietary Guidelines in which all American must take its daily fiber intake from vegetables, nuts, beans and fruits. All these foods are highly enriched with the fiber and fulfill its deficiency in the body. There are also other good sources of fiber such as sweet potatoes, leafy greens, cabbage, corn, oranges, pumpkins, bananas, mangoes and carrots. The need of human body for the fiber differentiates on gender basis. Men needs on average 38 grams fiber per day and women needs 25 grams per day.

Significance of Protein in Human Body

There is extreme significance of protein in the human body. The good amount of protein intake prevents the muscle loss and even you will recover rapidly from the physical injuries. Moreover, protein intake helps you maintaining the normal body weight and it also curbs your hunger.   

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Healthy Diet for Healthy Hair

There is a direct relationship between your diet and hairs, healthy diet keep yours hairs growing and shiny. Otherwise, bad diet will lead to losing the hair locks and they will also look dull. One who wants to keep his / her hairs healthier even in the old age, must taking care of diet in the earliest stage. Here is the discussion made about what is essential for the stronger hairs, in the following.

Fatty Acids: Omega-3s has critical important for your smooth skin, nails and hairs. You should be taking such foods enriched with it on the daily basis. Some of the major sources of the Omega-3s are Walnuts, almonds, Salmon fish and tuna. All these food meals are frequently taken in the winters so you can increase its quantity in winters and keep its diet normal in summer.

Folic acid and Vitamins B6, B12

Vegetarians will not find enough of these vitamins and acid in their meals. Bananas and Potatoes are the major source of B6. Spinach is also known for its enriched with B6 Vitamin. Besides this, Dairy products, meats and fish are enriched with B12. Therefore, a one who wants to be vegetarian must consider this health related information as it can create the deficiencies of these in your body. Otherwise, vegetables are good for folic acids.

Protein

You must be knowing the fact that protein have also contribution into keeping stronger hairs. Therefore, if you take the proteins in the form of eggs, meat and chicken which means you have adopted good sources of protein. Everyday eating an egg will also serve your hairs to be provided with enough protein they need.

Though, there are several reasons of hair loss but bad diet is also one of them and important one. People can even reduce the chances of permanent hair loss due to genetic factor, if they take the specific healthy diet to keep the hairs stronger. This shows the importance and role of food in keeping hairs stronger.

Important Things to Consider

The primary source of shinny hairs are not the good vitamin enriched shampoo but it is always the health nutrition which is also good for hairs. It importantly comes from inside source and never coming from the outside source. As long as you do not have good diet in routine, shampoos and conditioners will look your hair healthy and good only for temporary time. Therefore, it is essential have the vitamins, proteins, fiber, potassium in the diet which grows your hairs healthier. In the above, the importance of water is not explained about the hairs, you cannot even imagine healthy hairs while you have water deficiency in the body because 70% of your body mass is built of the water. Lack of water can causes the several health dis benefits and diseases, weak hair and hair loss is one of them. For Instance, cold water is good for stronger hairs because cold temperature makes the hair smoother and more reflective. Water intake ensures the good repairing rate of hairs as well.   

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