Nutrition Articles

Vitamin C Power-packed Foods

There's no shortage of natural supplements and vitamins that seem to contain all the Vitamin C we will ever need in a day. Some of us might ask why we should even go to the trouble of knowing which type of foods would be a good source of this all important vitamin.

First of all, no amount of supplement or vitamin could ever give us the feeling of being satiated or refreshed like good old food. Another good argument would be that vitamin C rich foods do not only contain this in good abundance but they're also packed with other nutrients that are essential for a healthy body. But if you're answer is that popping in a pill is simply more convenient then not having the time to appreciate the beauty of eating says a lot about the quality of life you're living.

Why Take Vitamin C?

Vitamin C is not produced by the body and could only be taken by eating foods that naturally contain this vitamin. It is a water-soluble vitamin and is easily flushed out in our urine. It couldn't be stored in the body hence a regular supply is required to maintain the recommended amounts in our body.

Boost your Immune System

Taking your recommend dosage of Vitamin C strengthens your immune system. This is not only great way of preventing common ailments but also keeps your body's natural defenses working in tiptop shape.

Growth and Healing

Vitamin C is essential for proper wound healing. It is required for proper tissue repair. It is an essential component in the skin, blood vessels, tendons and ligaments. It also works with protein to build healthy bones, teeth and cartilages.

Anti-oxidants

Vitamin C is a powerful antioxidant that helps prevent dangerous toxin and chemical buildup. It could block free radicals that can cause cancer and other ailments. This has been found out to be a contributing factor to heart disease and arthritis. Free radical buildup could also hasten the aging process.

The Best Sources of Vitamin C

Plants and even some animals contain Vitamin C. However, the best food sources of Vitamin C remain to be plant foods. Although animals contain Vitamin C these amounts pale in comparison to their plant counterparts.

The first thing that comes into mind whenever rich sources of Vitamin C are citrus fruits (oranges, lemons, and grapefruits). These are the most recommended because they are not only rich in Vitamin C but are also refreshing and do not need any preparation. Other excellent non-citrus sources of Vitamin C include strawberries, kiwifruit, raspberries, watermelon, apples, bananas and pears. In fact, almost every fresh fruit could be used as a daily source of vitamin C. Having a wide choice of fruits makes these a healthy snack choice.

Fruits are not the only top sources for Vitamin C vegetables are also contain this vitamin in high amounts.  Vegetables in general contain large concentrations of vitamin C as well as other nutrients making them a well-rounded food choice. Winter squash, green beans and carrots are among the best. Herbs and spices are also rich sources of Vitamin C. With all the wide choices you might end up asking if you're vitamin C supplements are really necessary.

Keep them fresh!

The amount of nutrients or Vitamin C contained in these food sources takes a drop as soon as it is picked. However, this could be slowed by proper storage techniques such as cooling. Studies have shown that food sources lose more than fifty percent of their Vitamin C content when allowed to sit at room temperature for a few days.

Canning another popular way of long term storage also has a detrimental effect on the amount of Vitamin C. Canned fruits and vegetables stored for more than half a year lose the original amount of Vitamin C contained before canning.

Cooking or the action of heat contributes to the loss of nutrient content. The amount of loss varies on the amount of heat applied and cooking time. Steaming vegetables for example is a good way since this reduces the amount of Vitamin lost. But when food is exposed for prolonged periods to heat even during steaming, its vitamin C content drops significantly. Steaming should be kept to a minimum or never more than 5 minutes.

The best way of maximizing the amount of vitamin C is to eat these as fresh as possible. Enjoy the natural flavor while getting that much needed dose of Vitamin C.

Foods that Fight Inflammation Naturally

Part of the body's natural immune response is inflammation. We can't heal without it. When an inflammation is out of control, just like rheumatoid arthritis, it can damage our body. It's also thought to play a role in obesity, heart disease and cancer.

High sugar foods and saturated fat can trigger inflammation. But you know what; there are foods that helps fight inflammation. You have to add these to your list now.

Salmon, mackerel, tuna and sardines are oily fish that are high in omega-3 fatty acids, which, based on study have shown to help reduce inflammation. You have to eat fish several times a week and should be cooked in healthy to get the benefits. In a study conducted in 2009 from the University of Hawaii, men who ate baked or boiled fish cut their risk of heart disease by 23 percent compared to those who ate the least.

If you're not a fan of fish, you can consider taking fish-oil supplements. They can help reduce inflammation, but a 2013 study shows that if you eat too many foods that are high in omega-6 fatty acids, fish oil supplements may trigger inflammation.

Consuming whole grains, contrary to refined, cereal, white bread, rice and pasta can help keep harmful inflammation at bay. Whole grains have more fiber, and it has been shown that it reduce levels of C-reactive protein, a marker of inflammation in the blood and it has less sugar content. You should also be sure to check if the product you're buying is really “whole grain”. The “whole grain” should be the first ingredient and has no added sugar. Don't be fooled by labels.

Do you also know that another source of anti-inflammatory food is nuts-particularly almond nuts. It is rich in fiber, calcium and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, which is a type of omega-3 fat. Nuts also are packed with anti-oxidants, which can help your body fight off and repair the damage caused by inflammation. Foods like these, alongside whole grains, fish, and leafy greens are part of the Mediterranean diet, which reduce inflammation in six weeks according to a study.

Isoflavones, an estrogen-like compound found in soy products, may help lower CRP and inflammation levels in women. This is suggested by several studies. According to an animal study in 2007 which is published in the Journal of Inflammation, found out that isoflavones helps reduce the negative effects of bone inflammation and heart health in mice.

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Tips for Keeping Your Baby in Shape

For most women, pregnancy means eating a lot, craving a lot, and gaining weight, a lot of weight that is. With the body changes that occur during pregnancy, mothers-to-be often experience different discomforts especially during the first trimester. This includes morning sickness, vomiting, and nausea. But after that, most pregnant women experience cravings on all sorts of food. Without keeping a close eye on your diet and food intake, you might be dealing with too much weight gain not only for you but also for your unborn child.

Read along this article and determine healthy tips and tricks to keep your baby in appropriate weight.

Have a wide range of food

If you're one of the many women who experiences changes on the taste buds, most probably you will consider every food as something stale. Due to this, you may end up eating extremely sweet food. A wise tip to fix such problem is to opening yourself to a wide range of meals. Do not stick with your typical diet, but cook different types of meals more often. You should also stuff yourself with healthy meals.

If it still won't work, go for sweet fruits like watermelon or satisfy your taste buds with few sweet candies. This way, you won't be consuming too much sugar, but you're still able to eat right.

Substitute

At least 2 months before you give birth, it's highly advisable to make diet changes. This is to keep your baby's weight stable. Having him grow too much in your tummy will make it difficult for you to have a normal delivery. You should focus more on fruits and vegetables and less on salt and sugar. If your baby is already at a proper weight, you should refrain from eating big meals. Instead, substitute it with smaller meals rich in fiber. Worry not because you don't have to erase the snacking hours.

Get moving

A common mistake of most pregnant women is that they dwell too much on the thought that they should rest throughout pregnancy. If you and your baby are both healthy, there's no need to be a couch potato. Walk around every now and then to help yourself lose weight. Just refrain from having heavy workouts since this can result to miscarriage. You can also ask your Ob-gyn for workout exercises appropriate for pregnant women. This is also a great way keep your baby well-balanced and weighing properly.

Milk and dairy products

Technically, milk cannot be erased in every pregnant woman's diet. Before, during, and after pregnancy, you should be consuming enough milk or other daily products to ensure that your body and your baby get the appropriate nutrition both of you need. This is also a great way to keep your baby healthy without gaining too much weight. Nevertheless, you should still consume solid meals.

Bear in mind that the weight you gain during pregnancy is not all your weight. Aside from sharing your baby's weight, your muscles, placenta, and body fluid also add to your weight. Hence, do not under or over-estimate everything.

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Feeding Your Skin to Keep it Looking Young and Healthy

Is it really possible to eat and then look young? There are foods that will keep your skin looking and feeling great. Aside from that, there also food lowers the risk of skin cancer. There are certain foods that can protect your skin from damage inside and out.

A study of the Journal of the American Academy of published in March 2010 supports the idea that certain vitamins do help in protecting our skin. The same foods that can boost your defenses against skin cancer also helps keep your skin looking younger and smooth and ward off wrinkles.

Vitamin C

If you want to ward off your wrinkles and avoid age-related dryness, you have to eat more vitamin C-rich foods like strawberries. In 2007, the American Journal of Clinical Nutrition conducted a research about the effect of strawberries in our skin. The skin-smoothing effect of vitamin C may be due to its ability to mop up free radicals produced from ultraviolet rays and also its role in collagen synthesis. The fibrous protein content of collagen keeps skin firm and vitamin C helps in the production of collagen.

Coffee

A single cup of coffee daily may lower the risk of developing skin cancer. A study conducted on 93,000 women, published in the European Journal of Cancer Prevention said that those people who drank one cup of caffeinated coffee a day reduced the risk of developing non melanoma skin cancer by about 10 percent. And the more they drink : up to 6 cups per day, the lower their risk. Decaf coffee didn't seem to have that kind of protection.

Omega 3

Omega 3 is an essential fatty acid known for its heart protecting properties. But this nutrient is also needed for keeping the cell membranes healthy. It blocks toxins from entering the body and strengthens skin cells. It helps your skin looking younger longer.

Lycopene

Lycopene is a nutrient that we get from tomatoes. This is the carotenoid that makes tomatoes red. It protects our skin from sunburn. In a study conducted, participants exposed to UV light had almost 50 percent less skin reddening after they ate 2 ½ tablespoons of tomato paste or drank about 1 2/3 cups of carrot juice daily.

This is in addition to their regular diet for 10 to 12 weeks. Those who take lycopene supplement or synthetic lycopene weren't significantly protected against sunburn.

Isoflavones

Preserving skin-firming collagen is what tofu does to our skin because it is rich in isoflavones. The study of the Journal of the American College of Nutrition where they fed mice with isoflavones and exposed them to ultraviolet radiation had fewer wrinkles and smoother skin than mice that were exposed to UV light but didn't take isoflavones. They believe that isoflavones help prevent collagen breakdown.

Fat Burning Foods for Get Slim Fast Diet

So you have decided to burn those extra pounds.  There is no best way to address this problem but to working on it consciously.  You can go to the gym and relentlessly jog your way to a fitter you.  Exercising is a proven and effective method to burn fats.  However, this activity will compete for your time.  You have everyday tasks that require the same amount of attention.  A suggested way to burn fat is through being conscious of what you eat.  Yes, what you take into your body often dictates your weight.  In this article, you will learn of various fat burning foods that you have to incorporate to lose those fats in a zap.

A helpful ally

The key to eliminating fats is to help your body in breaking these fats down.  In this task, you will be needing the help of another nutrient : protein.  Protein will aid you in weight loss in several ways.  First, it takes a lot more energy to break down protein compared to other foods, and according to experts, proteins does a better job in reducing hunger compared to carbs.  Also, protein builds up muscle mass you need to have a more efficient workout.  Get the protein you need from eggs.  The albumin or egg white is rich in protein and contains little to no fat.

Fats to burn fats

Yes, you heard it right!  It might sound crazy, but omega-3 fatty acids from fats of fish such as salmon will supply you of your needs.  The exact mechanism is unknown but researchers observed this consistent pattern in their studies.  Other studies suggest that omega -3 fatty acids can satisfy your cravings up to two hours after eating a fish meal.  Also, include other omega-3 fatty acid-rich foods such as canned tuna and herring to your diet.

Something from your kitchen

Vinegar is a kitchen staple.  But did you know that vinegar can help you burn fats?  It can stimulate a certain gene in your body responsible for breaking down fat. If you up for it, slurp about one tablespoon of vinegar a day.  To eliminate its acidic taste, dilute it with soda or milk.

Fruitful choices

If you are looking for fruits to add in your fat burning diet, pick pears and apple.  What do these fruits have?  These two fruits contain flavonoids.  It is natural substance that fights off fats.  It is observed in studies that women who consumed lots of flavonoids had significantly lower rise in body mass index in a period of 14 years compared to women who ate the least.

Another fruit you should consider is grapefruit.  Its fleshy white membranes are said to lower insulin and regulate your blood sugar and metabolism.

Avocados are often mistaken as a fatty fruit.  What people do not know is that this fruit is actually a powerful fat burner.  It has monosaturated fat loosen up cell membranes, allowing fat-burning hormones to act more on the cells.  It also contains substances that disable hormones that promote fat storage.  Also, it pumps up metabolism by providing defenses to the energy-producing components of the cells against free radical damage.  Yummy meal ideas:  Eat this fruit with tomatoes and salt as a morning power up.  Or you can add avocado to green bean salad and spinach.

Burners in a cup

Most of us love sipping coffee as part of our morning rituals.  But coffee can actually get your body in right shape.  Coffee is a powerful adrenaline stimulant.  Once adrenaline is released into your system, it signals your body to burn fat.  A cup of coffee several minutes before a workout will boost your performance in exercises.  You will burn more fats as a result.