5 Foods For Healthy Lungs

There are some healthy and nutritious foods that are beneficial for maintaining healthy lungs, respiratory system ensuring functioning properly, and also to help reduce the risk of lung disease. Food for healthy lungs are actually not hard to find and very cheap price, here are some healthy foods for lungs:

1. Apples and tomatoes

Apples and tomatoes have the greatest potential to protect your lungs from tobacco smoke pollutants and other air toxics. Both of these foods contain antioxidants and other nutrients that are beneficial for improving lung function, reduced wheezing, and help people with asthma to breathe easier. In addition, you should also consume fruits and vegetables rich in nutrients at least five servings a day. This will help you get lung health specifically and health in general.

2. Orange fruit

Vitamin C found in the fruit may help prevent free radical damage that triggers pneumonia. Fruits such as oranges, lemons and limes are naturally anti-inflammatory that can reduce tissue swelling of the lungs such as asthma. Vitamin C also acts to improve lung health, and may reduce the risk of chronic obstructive pulmonary disease in smokers.

3. Berry fruit

Types of berries such as blackcurrant, blueberry and strawberry contains powerful phytochemical resveratrol, which naturally has anti-inflammatory, anti-clotting, enhance memory, improve fat metabolism and may inhibit oxidative stress-induced cancer of the lungs. According to Paul Gross PhD, his role in "Super Fruits", consuming this fruit regularly can reduce the risk of heart disease by 20%. Berries are also high in anthocyanins which may help reduce lung cancer and gastrointestinal tract.

4. Cereals and grains

Cereals, grains, bread, and other products that are high in fiber could potentially have the ability to maintain healthy lungs.

5. Fatty Fish

Fish rich in omega-3 fatty acids. Fatty fish, such as salmon, albacore tuna,  sardines and mackerel, provide rich amounts of omega-3 fatty acids, healthy fats the body must obtain from food. According to research published in the Journal of the American College of Nutrition in 2002, omega-3 fats derived from fish oil may have a positive impact on lung health in children with asthma. In some cases, omega-3 fat intake has allowed individuals faced with chronic lung inflammation to require smaller amounts of anti-inflammatory medication.

Foods That Can Lower Bad Cholesterol

There are a number of foods that can reduce levels of Low-Density Lipoproptein (LDL) or bad cholesterol that causes plaque in blood vessels, and increase High-Density Lipoprotein (HDL), the good cholesterol that can be utilized the body to process vitamins are soluble in fat.

To reduce levels of LDL, you should reduce your intake of saturated fat. Saturated fats are usually found in animal products such as meat, milk, cream, butter, and cheese. There is also a saturated fat comes from vegetable oils such as coconut milk, coconut oil, and vegetable fat. But many foods that contain unsaturated fats that are very effective in lowering cholesterol levels.

Here are foods that can lower bad Cholesterol:

1. Soybeans

Soybeans and derivatives, such as soybeans that are processed into tofu, tempeh, soy milk, and soy flour contain isoflavones, which are substances that can reduce LDL.

But remember, though delicious tofu and tempeh can not effectively lower cholesterol when treated carelessly. For example, fried in cooking oil or mixed with coconut milk. Because, coconut milk and cooking oil are sources of saturated fat. Agency for Food and Drug Administration USA (FDA) recommends consuming at least 25 grams of soy protein per day to lower cholesterol levels.

2. Nuts

Nuts are a source of soluble fiber which very high. Consuming soluble fiber can reduce cholesterol. Consume nuts such as chickpeas, kidney beans, long beans regularly for six weeks can reduce cholesterol levels by 10%.

3. Salmon fish

Salmon is very good because it contains Omega-3 acids can help reduce LDL and increase HDL and trigiserilda. Salmon contains EPA and DHA are good for heart health. The American Heart Association recommends at least two servings per week to get the maximum benefit. Besides salmon, tuna, trout, sardines, mackerel, and herring are also good.

4. Avocado

Avocado is a source of unsaturated fats that can increase HDL levels. Unfortunately, avocados are high in calories, so it must be combined with vegetables that can reduce calories.

A medium-sized avocado contains 300 calories and 30 grams of saturated fat, while normal human body needs is 1,800 calories and 30 grams of saturated fat per day.

5. Garlic

Since thousands of years ago, garlic was believed to contain many substances that are good for human health. Ancient Egyptians wore garlic to increase stamina. In modern times, garlic is used to lower cholesterol, prevent blood clots, lower blood pressure and protect the body from infection. The most recent findings, garlic can prevent cholesterol particles stuck to the walls of blood vessels.

6. Spinach

Spinach contains lots of lutein. Lutein is an important substance that can maintain the health and sharpness of eye function. Lutein also was able to maintain heart health because it can prevent grease build up in the blood vessels. It is advisable, to eat spinach every day about half a bowl for maximum results.

7. Margarine

Several types of margarines can lower cholesterol levels. For example margarine canola flower from seed oil.

8. Cashew, Almonds and Walnuts

Monounsaturated fat, in the cashews, almonds, and walnuts are low-fat foods that are good for heart health.

9. Tea

Tea, would be drunk cold or hot, the same benefits. Tea contains antioxidants that can make blood vessels relax so avoid blood clotting. Antioxidants in tea are flavonoids can prevent LDL oxidation that lead accumulates in blood vessels. Enjoy a glass of tea every day could meet the needs of antioxidants.

10. Chocolate

Chocolate was healthy. Of course, chocolate is mixed with too much milk contains too much fat. So, choose a dark or bitter chocolate. Chocolate is healthy because it contains a lot of antioxidants and flavonoids. White chocolate, it does not contain any substances that are consumed less healthy. Flavanoid content of chocolate varies depending on where chocolate is grown and processing.

14 Foods To Keep Healthy Liver

The liver is a vital organ of the body and needs to be maintained in order to stay healthy. Liver plays an important role in neutralizing toxins or detoxification in the body. To maintain liver function, it is better always to choose healthy foods, especially those that are helping cleansing toxins.

Author of Natural Prescriptions for Common ailments, Dr. Carolyn Dean, said that bitter foods like spinach and mustard greens are very good to wash the liver. Bitter herbs that help stimulate the flow of bile in the liver. Also it is recommended to increase the intake of fruits, legumes, and omega-3 fatty acids to help metabolize fats and reduce the production of triglycerides.

Here are the foods for healthy liver:

1. Onions and Garlic

Contains sulfur which helps sweep range of toxic substances such as chemical drugs, alcohol, pesticides, and other environmental pollutants.

 2. Broccoli, cabbage, cauliflower, brussel sprouts. 

The amount of vitamin K is important for the detoxification process.

3. Artichoke. 

These vegetables contain acids that can protect caffeoylquinat simultaneously regenerates the liver. Artichoke also increases the production of bile. In one study, 30 minutes after eating artichoke bile flow increased to 100 percent.

4. Legumes

Legumes such as lentils, peas, soybeans, contains the amino acid arginine is needed in the detoxification of ammonia, which is a waste product of protein digestion.

5. Bits and Carrots

Both plants are high in vitamin A can help stimulate and improve overall liver function due to flavonoids and beta-carotene services contained therein.

6. Green tea

This drink is not only delicious to eat, but also has good properties for the body, one of them through catechins that can help the liver function as a whole.

7. Green leafy vegetables

Why should leafy greens? Because chlorophyll content more clearly. Did you know that chlorophyll is able to absorb toxins in the body. In addition to cleaning, green vegetables can also provide stronger protection to the liver.

8. avocado

It would be better to consume avocado regularly, eating avocados can help your body produce glutathione, a liver needed to clean up harmful toxins.

9. apple

The content of pectin in apples can bind the metal and remove it from the body. So, frequently eating the fruit.

10. olive oil

Olive oil can release harmful toxins in the body through the unsaturated fatty acid content.

11. Wheat Seed (Whole Grains)

Rich in vitamin B complex, contain nutrients that can increase overall fat metabolism, liver function, and prevent liver congestion.

12. Lemon & Lime

Lemon fruit is able to handle the removal of toxins in the liver. Rich in vitamin C which helps the body in the synthesis of toxic material into substances that can be absorbed by water. Eat in the morning can stimulate liver function.

13. Walnuts

High content of amino acids in walnuts helps the liver in detoxifying ammonia. Walnuts also contain glutathione and omega 3 fatty acids that support liver cleansing.

14. Turmeric

It is a favorite herb for the liver. Try to add to the mix of lentils or vegetables to detox the liver of carcinogen.

Healthy Snack Foods For Pregnant Women

Pregnant women have a tendency to continue hungry, that is the purpose a snack. The important thing is to choose a healthy snack. Ideally, snacks are fruits or vegetables, such as oranges, tomatoes, and cucumbers. According to research, pregnant women are much snacking fruit and vegetables will make the baby more easily later eat fruit and vegetables.

Here are healthy snack foods for pregnant women:

1. Cashews

Cashew nuts have a savory flavor and soft, perfect as a snack. Nutritional cashew nuts are also good because protein is needed to build the fetal cells. Besides also rich in iron to build red blood cells and muscle cells, cashew nuts are also rich in fiber which is good for avoiding constipation. However, do not be excessive consumption of just 1.5 tablespoons per day. Can be fried, but you should not use salt.

2. Whole wheat bread

A loaf of whole wheat bread contains 600 calories people eat. So, enough to meet the needs of additional calories during pregnancy. The bread is rich in magnesium helps to optimize absorption of calcium that can increase bone density and strengthen structures in the small in the womb. Whole wheat bread also contains nutrients zinc which would be useful in helping the growth of fetal cells. Wheat bread is best eaten the handfuls per day with a blend of cheese, garlic butter, and vegetables, such as tomatoes and cucumbers.

3. Eggs

Eggs are rich in vitamin D and protein, and good for building endurance and helps the absorption of calcium. Eggs also contain vitamin A, B complex and a number of minerals such as iron, phosphorus, calcium, and sodium. Consumption of eggs as a snack one item a day. Can be cooked by boiling or mixed with salad. Egg yolks can also be used as a salad dressing enjoyed with olive oil.

4. Spinach

Spinach is rich in fiber, protein, and iron. Eating spinach is rich in folic acid can prevent the fetus had spina bifida or neural tube abnormalities. Eat just one bowl per day.

5. Sweet potato

Indonesian food, the sweet potato, rich in vitamin A. Vitamin A is useful for pregnant women for the growth of the body's cells and immune system of the fetus. Sweet potatoes are also rich in beta carotene which will be treated the body into vitamin A, and retinol-rich as one type of vitamin B. Consume enough of the grain size of the medium per day. How to cook can be baked or boiled.

Choosing Healthy Snacks for Pregnant Women

Tip choosing healthy snacks for pregnant women:

• Avoid foods or snacks low in fiber because it will cause constipation.
• Choose foods with low carbohydrate levels if you have a tendency to high blood sugar levels.
• Avoid foods that contain too much preservative and flavor enhancer because it can harm the growth and development of the fetus.
• Choose healthy snacks and clean to reduce the danger of infection.
• Make sure you eat a snack, mixed with the clean and perfectly ripe condition.

Top 10 Anti Aging Foods

According to health experts, and nutrition, aging can be influenced by the food factor. According to health experts, and nutrition, aging can be influenced by the food factor. However, taking care of the outside as an anti-aging cream is not enough. You also need to change some habits, including improving diet. For that, here are kinds of food should be consumed to slow the aging process:

1. Avocado

Avocado is a source of healthy fats that can help lower levels of bad cholesterol in the body. Avocado is rich in vitamin E, and may help maintain healthy skin and prevent aging of the skin cells. Potassium content can prevent fluid buildup and high blood pressure.

2. Berries

Blackberries, blueberries, blackcurrants and black grapes, contain flavonoids compounds known as antioxidants. Flavonoids are useful to protect the body from damage by free radicals and the aging process.

3. Walnuts

Different types of nuts are a good source of minerals, particularly walnuts. Walnuts are rich in potassium, magnesium, iron, zinc, copper, and selenium. Eating walnuts can improve digestion and immune function, and helps prevent the formation of skin cancer.

4. Watermelon

Meat and watermelon seeds will be full of nutrition. So, if you make watermelon juice, do not forget to participate include the seeds. Flesh watermelon contains vitamins A, B, and C, while the seeds contain selenium, essential fatty acids, zinc, and vitamin E. All compounds that protect against free radical damage, and help prevent aging process.

5. Garlic

Garlic is often used in a variety of skin and hair care products, as it serves as an antioxidant. The stronger the smell, the better the ability to fight aging. In addition, garlic can prevent the onset of heart disease, cancer, and lower cholesterol levels.

6. Fish

Fish oil contains Omega-3 high, which can improve your mood and keep you fit throughout the day. Salmon and tuna are two of the best kinds of fish for consumption.

7. Tomatoes

Red tomatoes contain large amounts of lycopene. Processed tomatoes are better than fresh tomatoes for lycopene can be more easily absorbed by the body after processing. Research shows that a diet rich in lycopene can reduce the risk of bladder, lung, prostate, skin, stomach, and bowel disease, and help delay the aging of skin.

8. White water

Drinking eight glasses of water a day is useful for removing toxins and leftover material from the body.

9. Dark Chocolate

The content of cocoa in dark chocolate fight the signs of aging. Rich in flavonoids, chocolate encourages circulation health, by lowering the risk of type 2 diabetes, kidney disease and hypertension, boost your brainpower and prevent platelets from clumping together. Dark chocolate with a cocoa content of at least 70% improve skin and protect against sun damage.

10. Ginger

50 powerful antioxidant in ginger reduces the bad effects of free radicals in the body. Strong phenol compounds such as gingerols in ginger and shogaols reverse the aging process. Ginger also protects the skin from pollution and the sun's UV rays are responsible for skin blemishes, fine lines and wrinkles. Ginger also improves digestion, circulation and the heart of an effective remedy for joint pain, bacterial and viral infections.

7 Healthy Snack Foods For Kids

There are lots of snacks which are favored by children, but select the healthy snacks for their growth. Your parents must be observant and watch out for kids snacks, as some snacks contain substances harmful to the body as well as for the development of children.

The first thing parents should consider is a snack food manufacturer, because a lot of snack food manufacturers, especially the home-based industry, tend to ignore the quality and the rules on the use of hazardous substances that have been regulated by the government. Consider also kind of food that will be consumed, snack food should contain a variety of substances that are beneficial to the growth and development of your child.

Here are some healthy snack foods that kids love:

1. Yoghurt

In addition to healthy and delicious, yogurt is packed with very higinies. Packaged in glass mini portable, yogurt is available in various flavors with fruit in them. Yogurt is rich in calcium and essential vitamins, minerals. Yogurt also has healthy bacteria which facilitate the functioning of the gastrointestinal tract.

Yogurt itself contains two types of probiotics, namely lactobacillus and bifidobachterium. Nutrients that are found in yogurt is the reason why we need to eat. Role of yogurt are needed in healthy digestion, reduce the risk of high blood pressure, osteoporosis, and infections of the vagina. One more, for your children who are obese, yogurt can be one menu diet because it is believed to glut.

2. Trail mix

Trail mix is a combination of dried fruits, whole grains, nuts, and usually mixed with chocolate to serve as a snack. Dried fruits are usually used as the main ingredient are cranberries, raisins, apricots, apples, or candied orange peel. While nuts are a complementary that is almonds, peanuts, hazelnuts, or cashews.

With a wide range of foods that are mixed into one, making trail mix or gorp rich in protein and carbohydrates that are healthy for the body. Trail mix is sold in various versions and forms, it's an abundance of it will be its own uniqueness as a snack that is right for your child.

3. Raisins

Raisins are dried grapes and can eaten directly. Raisins are already known to the public in the 11th century AD, in Europe. The role of raisins for a healthy body, making it a favorite dry food many people in the world.

Raisins are commonly used as a cooking ingredient is believed to be rich in fiber, iron, and vitamin B complex. Thus, in addition to aid digestion, raisins can also reduce the risk of anemia, and for children who have problems with weight gain, raisins can reliably resolve.

4. Apple sauce

Apparently, children are more enthusiastic to eat apple sauce instead of the actual fruit. And this is certainly a good news for you, because of the low sugar content applesauce will not adversely affect the health of children. To make things a little more interesting for children, you may be able to be creative by adding raisins, cinnamon and nuts in the apple syrup. Another great way to serve apple sauce, maybe you can encourage your child to enjoy in the form of ice lollies.

5. Popcorn

No need to worry about the salt and butter that are high on popcorn. Popcorn filled with fiber and whole grains, so that the benefits will be great for your child's health. Popcorn can be a suitable light snack any time of day. If your kids feel some popcorn too bland for them, you can add dried herbs, cinnamon or a little cheese in it.

6. Fruits

There is no reason for you to remove the fruit from the list of snacks that are delicious and healthy for children. Fruits contain a lot of nutrients and fiber. A variety of fruit such as apples, oranges, or you can apply avocado as a dessert at meal time. With nutrition conceived, and delicacy, your child may not refuse to eat it. Do not forget to creation fruit, like a salad so that children are more interested in eating it.

7. Smoothies

Smoothies seem very tempting in terms of taste and shape. Combined with a variety of other foods such as chocolate, nuts, and raisins, make smoothies more exciting to eat. Eits, do not stop there, as the benefits of fruit in general, smoothies are rich in fiber which can help with digestion. In addition smoothies can also be glut, it can give energy intake and stabilize blood sugar in the body

Foods that Provide Energy Before Exercise

Before the exercise, you should eat foods that are not too heavy. But should you fill your stomach with food energizing. Exercise on an empty stomach is no more effective in losing weight and even more negative effects. Meanwhile, in another study, eating before exercise actually gives more benefits especially in women, which is not fast hungry.

Here are foods that provide energy before exercise quoted from Yahoo Shine (17/10):

1. Coffee

Runners will enjoy a cup of coffee before taking their first steps. Researchers indeed been proven that caffeine in coffee gives stamina to the body. So someone will be more durable when it run. If you are not a fan of coffee, you can enjoy green tea without sugar or milk added to drink before you exercise.

2. Ginger

Muscle pain is often felt after heavy exercise. But there is an easy way to overcome the problem, namely the ginger. Consuming half a teaspoon of raw ginger can reduce pain by 25 percent, according to recent research. Mix the ginger in tea to get usefulness.

3. Apple

This fruit contains quercetin that can increase metabolism. Through a study, quercetin supplements can make cycling athletes last 13 percent longer in pedaling. So, do not hesitate to consume apples before you exercise.

4. Cherry juice

Inflammation often affects the muscles and trigger pain and swelling when going to the next exercise. To avoid such problems, you should consume cherry juice. Because the content of polyphenols in cherry called can relieve inflammation. In fact, athletes who consume cherry every day seven days before and two days after strenuous exercise makes muscles recover faster conditions.

5. Beet

The main function is to assist oxygen vegetables faster distributed in body muscles. So you will not get tired easily and be able to exercise more leverage.

8 Healthy Foods To Boost Immune System

Healthy foods can improve our immune system. The immune system is a critical element of the human body to fight disease and infection. If our immune system is strong then we can maintain the health from the threat of disease, infection or allergies.

There are many factors that can make the immune system weakens, call it lack of sleep, stress, unhealthy diet, until exhaustion. Boost the immune system with the following foods:

1. Oyster

The seafood is better known as an aphrodisiac, libido enhancer alias. In fact, the mineral content of zinc in it is also useful to boost immunity from the disease. Zinc shown to have antiviral effects.

2. Watermelon

In addition to refreshing and relieve thirst, red fruit is rich in antioxidants glutahione, known strong against infections.

3. Cabbage

These vegetables are a source of glutamine immune booster. Various types of vegetables cabbage also contain good nutrients and antioxidants.

4. Almonds

Want to reduce stress? Consumption of just a handful of almonds. The dose is a quarter cup of beans has been able to meet 50 percent of the daily requirement of vitamin E, which can boost immunity. Almonds are also rich in riboflavon and niacin, vitamin B which has the effect of reducing the symptoms of stress.

5. Low-fat yogurt

Consumption of yogurt each day reduces the risk of contracting the flu. Immunity comes from good bacteria contained in it that would trigger the immune system. Besides vitamin D in yogurt are also shown to increase immunity.

6. Garlic

Spices that one is also popular as a drug. Rich in antioxidants and shown to kill H. pylori, the bacteria that trigger ulcer and gastric cancer.

7. Spinach

Also known as a super food, spinach is rich in nutrients such as folic acid that helps the body produce new cells and repair DNA. Spinach should not be cooked too long before consumption.

8. Tea

Green or black tea? Both contain polyphenols and flavonoids that are effective against free radicals.

15 Foods To Prevent Osteoporosis

Eating a foods with balanced nutrition and rich in calcium can prevent osteoporosis. Oosteoporosis is a disease characterized by reduced bone mass and changes in bone tissue microarchitecture. Osteoporosis is not just a reduction in bone density but also decreased bone strength. In osteoporosis the bone damage faster than improvements made by the body. Osteoporosis is often called bone loss. The bones are often fractured or broken such as: spinal vertebrae, pelvis, legs, and wrist forearm.

Early prevention of osteoporosis can be done in various ways, such as, nutrient intake associated with bone formation such as calcium, vitamin D, and regular physical activity is essential for bone formation.

Here are foods to prevent osteoporosis:

1. Milk and milk products such as cheese, yogurt or skim milk consumption is mandatory for those who do not want to develop osteoporosis. Because in these foods contained calcium and proteins that strengthen and nourish the bone.

2. Nuts. Do not be lazy to eat nuts that are rich in calcium, magnesium, manganese, and phosphorus. Especially almonds and pistachio nuts are a source of calcium.

3. Vegetables. These include broccoli, cauliflower, and beets should be routinely consumed every day for strong bones.

4. Yeast. Yeast has at least 330-350 milligrams of calcium per 100 grams dry weight

5. A dates. Like eating dates? The good news for you. For date source of calcium and magnesium which increases your body's bone density.

6. Sunlight. It's not the food, but the sun is a source of vitamin D is the most easy and cheap to get. Make sure you are quite 'sun' in the morning in order to maintain bone strength.

7. Fruits, such as oranges, guava, strawberry, and pineapple. These fruits provide vitamin C, which can strengthen the bones. Do not forget also bananas and apples.

8. Dark green vegetables are one osteoporosis-fighting foods. But beware spinach. Because it turns out there oxalates in it that turns prevents absorption of calcium by the body.

9. Beans, such as soy beans, lima beans, and lentils. All that is a source of calcium that can you consume in order to prevent osteoporosis

10. Eggs. In addition to protein, eggs also one of the foods that contain vitamin D naturally.

11. Physical activity. Although it is not the kind of food, but regular physical activity also prevent bone weakening. Therefore do not be lazy to pick up the stairs instead of using elevators in buildings.

12. Omega-3. You can find it in pumpkin seeds, flax seeds, or fish oil. Besides osteoporosis, omega-3 is also going against rheumatic diseases and joint pain.

13. Supplements. Lazy eating food? Drink only calcium supplements regularly to improve bone structure.

14. Fish, especially oily (oily fish) such as salmon, sardines, and tuna are rich in calcium and other minerals.

15. Other calcium foods, such as orange juice, a drink made from soy products, tofu, and also starch. Everything is the best source of calcium to fight osteoporosis.

12 Healthy Foods To Prevent Dementia and Alzheimer's Disease

Eating a healthy foods can lower the risk of diabetes, hypertension, heart disease, and Alzheimer's disease. The National Institutes of Health has recently said there is some evidence that foods, diet, or lifestyle can prevent Alzheimer's disease.

Alzheimer's is one of the most feared diseases of everyone. This disease can make a person lose reason and thought. Alzheimer's disease is also common in young child. Actually Alzheimer strongly influenced by genetic factors, but health experts observed that there are other factors that can make someone stricken with Alzheimer's. These factors, among others, nutrition, education, diabetes, mental activity, and physical.

Here are foods to prevent dementia and alzheimer's disease:

1. Cereals and Nuts

Grains, especially wheat, can lead to generation of cells. In addition, wheat is also very good for heart health. Nuts such as almonds, cashews, and walnuts rich in antioxidants and essential fatty acids.

2. Oyster

Are you a seafood lover? Oysters contain zinc and iron, which makes the mind sharper and stay focused.

3. Blueberry

Blueberries are rich in antioxidants, which may help prevent damage to cells caused by free radicals. The fruit is also able to maintain balance and synchronization of the body's cells with age.

4. Cherry

Ceri has two properties that are important for the body, ie oxidation and inflammation. This fruit plays a major role in reducing the risk of heart disease and dementia.

5. Fish

Eating fish, especially salmon and tuna, may help brain growth. This is because fish is rich in protein and calcium.

6. Tomatoes

Tomatoes are rich in lycopene, which may protect the body from cell damage, and reduce the risk of dementia and Alzheimer's.

7. Eggs

Eggs are rich in vitamin B12, and choline. It helps to build brain cells so as to increase its memory.

8. Broccoli

Broccoli is loaded with nutrients, especially vitamin K, which can help improve overall brain power.

9. Beef

Lean beef is a source of iron, vitamin B12 and zinc, which helps improve memory and neural networks in the brain.

10. Yogurt

Amino acids contained by yogurt was able to reduce stress. Did you know that stress can accelerate the aging of brain cells?

11. Chocolate

Eating too much chocolate is certainly not good for health. However, dark chocolate is very good for your brain. Chocolate contains flavonols which can help increase blood flow to the brain.

12. Coffee

Coffee may reduce risk of Alzheimer's and dementia, as rich in caffeine and antioxidants. However, you should not eat excessively because it can be bad for health.

The experts stressed that regular exercise is also an important part of efforts to prevent the emergence of a variety of diseases, including Alzheimer's. So, it would be better if you eat healthy foods that are offset by other than regular exercise in order to prevent Alzheimer's disease

Foods To Get Rid of Bad Breath By Natural Way

The problem of bad breath is common and sometimes make a person less confident when speaking. But there are some foods that can get rid of it. Here are 7 foods that help to get rid of bad breath:

1. Plain Yogurt

Japanese researchers once said that yogurt can eliminate bad breath as long as the type of plain yogurt. Natural sugars are formed in the yogurt types can eliminate sulfur components trigger bad breath.

2. Seafood

Secret busting bad breath is not on its seafood, but the content of omega-3 in seafood. So the consumption of anything that contains omega 3 could also be eliminating bad breath.

3. Chewing gum

According to Pamela L. Quinones, RDH, president of the American Dental Hygienists Association, "Chewing gum can stimulate saliva in the mouth of the mechanisms that maintain order not to damage the teeth and does not smell."

4. Lemon

Lemon slices inserted when we eat in restaurants is not without cause. Because lemon wedges could neutralize bad breath or smell of the food was pretty strong. Like the smell of goats, or the scent of onions.

5. Carrots

When chewed foods containing fiber, the mouth will produce saliva, which creates a natural mouth cleanser. Many dentists recommend to chew carrots or apples, to reduce bad breath.

6. Green tea

In green tea contains active substances called catechins that kill the bacteria in your mouth while removing sugar from the plaque. Bacteria that cause bad breath can be lost. Drinking green tea every day is recommended to remove the odor from the body.

7. Mint leaves

Mint can help eliminate odor from consuming onion or garlic. Mint leaves usually put in food or beverages that give the effect that fresh in the mouth and a delicious aroma.

Foods That Can Control Blood Sugar Levels For Diabetics

Patients with diabetes or who have unstable blood sugar levels often have to be aware of the foods that they eat. Vegetables and fruits are always so excellent for diabetics. High fiber to control blood sugar spikes in your body.

Some of these foods can help diabetics to keep their blood sugar levels remain stable.

1. Oatmeal

Oatmeal can help keep blood sugar levels. However you must choose the oatmeal that contains no artificial sweeteners and sugar. Though rich in carbohydrates, but carbohydrates in oatmeal is kind of nice and long absorbed by the body, so it does not raise blood sugar. Oatmeal also makes you feel full longer and be able to lose weight.

2. Broccoli, spinach, and green beans

Some vegetables such as broccoli, spinach, and green beans suitable for diabetics. These foods are rich in fiber and low in carbohydrates. But avoid other vegetables such as green beans, potatoes, and corn, because it is rich in carbohydrates and can increase blood sugar.

3. Strawberry

The fruit is avoided diabetics because the sweetness. But the strawberry sweet taste will not raise blood sugar excess. Strawberry is better used as a snack than cookies or other vegetables. Strawberry is low in calories and carbohydrates, and rich in water and fiber, making them full longer.

4. Salmon and bacon

Salmon and meat rich in protein and does not cause an increase in blood sugar levels. If eaten in the right portions, meat and fish can be a good choice for diabetics. Meat also contains chromium which helps insulin work better.

5. Cinnamon

German study showed that cinnamon extract was able to keep blood sugar levels in diabetic patients. Compared to placebo, this spice can lower blood sugar levels up to 10.3 percent.

6. Fenugreek

Fenugreek, besides containing a lot of fiber which is very important for people with diabetes, can reduce insulin resistance and control blood glucose levels by increasing the number of insulin receptors in red blood cells

7. Olive oil

Olive oil is considered good fats that help cut the risk of heart attack and has been shown to help maintain a stable blood sugar levels by reducing insulin resistance.

Food above can help you keep your blood sugar levels. For diabetics, these foods can also be included in a healthy diet everyday.

Good Foods And Bad Foods For Digestion

In choosing the best foods for digestive health, perhaps the most important is that the food does not cause any symptoms or complaints. In other words, good food can make digestion easier. The development of science proves a healthy digestive system will strengthen the immune system, which ultimately protects the body from various diseases.

Good food, and the foods that should be avoided for healthy digestion, Here are suggestions from the experts.

Good Foods for Digestion

1. Vegetables and fruit

This food is a source of fiber that will expedite the process of digestion and elimination. Should we eat fiber 20-30 grams per day, equivalent to 5-7 servings of fruits and vegetables.

2. Whole Grains

Source of whole grain foods such as brown rice and wheat. However, this advice may not apply to those who have chronic diseases such as celiac illness or gluten sensitive.

3. Banana

Basically, all kinds of fruit good for digestion, but bananas are highly recommended because it does not irritate the stomach. The fruit is also recommended for those who are suffering from diarrhea or nausea and vomiting.

4. Water

Adequate water consumption is necessary to aid healthy digestion.

5. Ginger

Herbs and spices such as ginger, peppermint, or turmeric is a friend of the stomach that is in trouble. Make ginger tea to relieve indigestion.

6. Sources of Probiotics

Probiotics contain good bacteria that will restore the balance of bad bacteria in the gut. Should select products that contain live bacteria such as yogurt and kefir.

7. Sources of Prebiotics

Prebiotics are food sources of probiotics are required for good bacteria. Prebiotics are found in whole grains, onions, asparagus, and lentils.

Bad Foods for Digestion

Instead, avoid foods that will trigger reflux symptoms and pain in the throat such as spicy foods, alcohol, caffeine, soda, or high saturated fat.

1. Foods high in fat and fried food

Foods high in fat or fried can trigger a negative response in the stomach, such as heartburn or acid reflux. Foods high in fat can cause stool color becomes pale or called steatorrhea, the excess fat in feces. People who suffer from irritable bowel syndrome are also advised to avoid high-fat foods, including cream and butter.

2. Spicy food

People who are suffering from heartburn or irritable bowel syndrome should reduce the foods that are too spicy.

3. Dairy products

Dairy products is source of calcium that easily digestible in the body, but for those who suffer from lactose intolerance can be a pain after enjoying dairy products. Symptoms include bloating, frequent bowel movements, abdominal cramps, and diarrhea.

4. Alcohol

Alcohol may make the body relax, but unfortunately it also picked up the esophagus to relax. The result is heartburn. Hearburn occurs when the stomach churns up acid into the esophagus or throat. Drinking alcohol will also make inflamed stomach lining that can interfere with the absorption of nutrients from food. Too much alcohol will also cause diarrhea and stomach cramps.

Best Foods For Healthy Eyes

Keeping eye health is important. Just as other parts of the body, eyes may be affected by the disorder or health problems. The disorder can be caused by air that is not clean or polluted, solar radiation, radiation from too long in front of computers, and more.

Here are some foods that are very good for healthy eyes:

1. Salmon, Tuna and Sardines

Fish oil from salmon, tuna, and sardines contains omega-3. The benefits of these foods can reduce the symptoms of pain due to dry eyes, red eyes, and itchy, though aided also by using eye drops. Food is also mentioned may reduce the risk of cataracts.

2. Red, Green, and Yellow Vegetables

Five to nine servings of brightly colored vegetables each day, containing optimal amounts of antioxidants to the body. It is very good to protect the body against all forms of cancer, and the eyes by reducing the damage caused by free radicals. Eye diseases associated with free radicals commonly occurs in the elderly, so excellent if performed while guarding a young age. Vegetables such as spinach and kale, sweet corn, peas, and broccoli contain lutein which is one of the powerful antioxidant. Then add a serving of vegetables into your diet is certainly very well done.

3. Carrot and Sweet potatoes

Carrots and potatoes containing pro-vitamin A carotenoids, high beta-carotene, and vitamins are the most effective way to maintain eye health. Vitamin A helps treat dry eye and a variety of other symptoms of eye irritation.

These vegetables can also help protect the cornea in the eye which is important for vision. Besides these vegetables can also keep your bones strong and healthy for, and enhance the immune system. Vitamin A in carrots make the membrane on the surface of the eye and the skin is stronger, thus preventing bacterial and viral infections.

4. Beef, Chicken, Liver, Cheese and Milk

In addition to vitamin A and lutein from vegetable, another source that is derived from animals, such as beef, chicken, liver, cheese and milk. By combining vitamin A and lutein the eyesight health will be maintained for longer

12 Healthy Foods For Healthy Teeth and Gum

You probably never thinking that the food you eat will affect dental health. To fight toothache and kill bacteria, some foods have an important role. Research also shows that having a healthy mouth may help prevent heart disease, stroke, preterm labor, and a host of other diseases.

Tooth decay is one of the most common dental problems. There is no age limit for this disease. This can occur for many reasons, one of them is a sweet food. Excessive sweetness, making the bacteria growing in the mouth. Blockages leftovers in dental cavities, also triggers cavities disorders. This is the reason why you should brush your teeth every after eat.

Every time you eat foods containing sugar or containing starch, the bacteria in dental plaque can form acids and lead to decay. Therefore, choose foods that are naturally able to fight bacteria in the mouth, can remove plaque, strengthen tooth enamel, while providing a fresh breath. That is a great way to maintain healthy teeth and gums.

Here are some sources of foods for healthy teeth and gum:

1. Fruits rich in vitamin C.

A high content of vitamin C can function maintain healthy gum tissue. Research shows that the collagen tissue in your gums can be damaged, if you do not get enough vitamin C. The result will make your gums more susceptible to the bacteria that cause tooth pain. Fruits rich in vitamin C such as oranges, pineapple, kiwi, guava, starfruit, papaya, strawberries

2. Foods rich in vitamin B and folic acid

Folic acid is needed in large enough quantities to maintain healthy gums and tissues in the mouth whole. Vitamin B can be found in green vegetables and yeast.

3. Radish

Isotiosinat compound that found in radish may inhibit the activity of bacteria that cause tooth loss.

4. Sesame

Black and white sesame highly beneficial to stimulate the growth of teeth. Sesame is rich in minerals calcium, so it can protect the bone around the teeth and gums. Chewing the sesame will provide the cleaning effect of dental plaque and stimulate the formation of tooth enamel.

5. Cheese

Cheese able to balance the PH in your mouth, where the acidic pH will encourage the growth of bacteria that cause cavities. Eating cheese will also reshape the tooth enamel and produces saliva (saliva) that is able to kill the bacteria that cause tooth loss and pain in the gums. Composition of cheese that low carbohydrate and high in calcium, phosphorus content is also capable of controlling the growth of bacteria that cause tooth loss.

6. Onions

Although many people who are uncomfortable with the bad breath caused by consuming onions, raw onion apparently, can be crippling and deadly oral bacteria, because it contains sulfur.

7. Garlic

Not only onions, garlic was also able to healthy teeth and gums. Garlic contains certain substances that can relieve aches and pains in the teeth.

8. Celery

Celery is good when eaten raw because of the production of more saliva while chewing celery could paralyze the bacteria Streptococcus mutants, the causes of brittle teeth (cavities). High in fiber has the effect of massaging gums, and clean up leftover food in between the teeth. And the fresh aroma celery able to bring the freshness of your mouth.

9. Green tea

In green tea contains a substance called catechins that kill bacteria in the mouth convert sugar into plaque. Catechins are the anti-inflammatories and antibiotics. This substance can also eliminate the bacteria that cause bad breath.

10. Parsley

Chewing parsley or mint leaves after eating spicy foods will help to maintain the freshness of the scent of your breath. This plant contains monoterpenes, substances that evaporate easily and quickly flow from the bloodstream to the lungs, so it will release the good aroma through the breath.

11. Shiitake mushrooms

Research shows that the sugar found in shiitake mushrooms, could prevent oral bacteria that creates dental plaque.

12. Foods that contain antioxidants,

co-enzyme Q10 (CoQ10) provide the energy needed for cell growth and healing of gum tissue. Another important nutrient for healthy gums include vitamin A (and beta carotene), zinc, vitamin E, selenium, and flavonoids (found in bilberry, hawthorn, grape seed and green tea, and in many fruits (especially citrus) and vegetables

Vitamin A Rich Foods And Benefits Of Vitamin A For Our Body

Vitamin A is a micro nutrient essential for our body. Vitamin A is needed to build body tissues, helps metabolism and strengthen the immune system. Benefits of Vitamin A lot, associated with the eye. But in fact, vitamin A also has many other benefits. Vitamin A is a fat-soluble vitamin. Inside there are compound such as retinol, retinyl palmitate and retinyl acetate. Retinol is a compound that has the most roles in the body.

Vitamin A is essential for the maintenance of corneal cells, helping the growth of bones and teeth, the formation and regulation of hormones, as well as protecting the body against cancer.

Health Benefits of Vitamin A

Here are some of the benefits of vitamin A:

• Vitamin A plays an important role in the formation of the sense of sight. This vitamin will help change the signaling molecules of the rays or light, received by the retina, to be a projection of the image in our brains.
• Vitamin A can help cells to reproduce normally. If the cells can not reproduce normally it could turn into pre-cancerous.
• Vitamin A is also very good for pregnant women. Because it can assist the growth and development of the embryo and fetus, and will affect the genes for the development of organs.
• Vitamin A protects the body from foreign organisms infections, such as bacterial pathogens. This vitamin will increase the work activity of white blood cells and antibodies in the body, so the body becomes more resistant to toxic compounds or parasitic microorganisms attack.

Vitamin A Deficiency

There are several signs and symptoms that can be recognized if the person is deficient in vitamin A. The symptoms are include having night blindness or difficulty seeing at night, an inflammation of the skin till become infected, to anemia.

In addition, vitamin A deficiency can also affect the growth of bones and teeth, till nerves. This could have an impact on tooth decay, bone deformation up to cause paralysis.

Vitamin A deficiency can occur as either a primary or secondary deficiency. A primary vitamin A deficiency occurs among children and adults who do not consume an adequate intake of yellow and green vegetables, fruits and liver. Early weaning can also increase the risk of vitamin A deficiency.

Adequate supply of Vitamin A is especially important for pregnant and breastfeeding women, since deficiencies cannot be compensated by postnatal supplementation.. However, excess Vitamin A, especially through vitamin supplementation, can cause birth defects and should not exceed recommended daily values.

Vitamin A Rich Food

To get the benefits of vitamin A, you can earn from your daily food consumption. Here are foods that rich in vitamin A

1. Animal liver is a very rich source of vitamin A. It has been found that 100 g of liver (beef, pork, turkey, fish) contains about 6500 mcg of vitamin A.
2. Carrot. If you are vegan and looking for dietary vitamin A sources, then eat raw carrot daily. It is said that 100 g of raw carrot has 836 mcg of vitamin A content.
3. Sweet potato. Sweet potato is also very rich in vitamin A content. 100 g of sweet potato has 709 mcg of vitamin A.
4. Spinach. Spinach too is quite high in vitamin A content. 100 g of spinach has 469 mcg of vitamin A.
5. Cheese. Just 100 g of cheddar cheese can provide 265 mcg of vitamin A.
6. Cantaloupe melon. Another rich source of vitamin A is cantaloupe melon. 169 mcg of vitamin A is present in just 100 g of it.
7. Eggs. Eggs are also excellent source of this vitamin and 100 g contain 140 mcg of vitamin A.
8. Apricot. By taking just 100 g of apricot daily, you are taking 96 mcg of vitamin A.
9. Papaya not only helps in digestion, but is also a good source of vitamin A. From 100 g of papaya you can derive 55 mcg of vitamin A.
10. Broccoli. You can get 31 mcg of vitamin a from 100 g of broccoli.
11. Mango and peas both contain trace amount of vitamin A. for every 100 g, 38 mcg of vitamin is present.
12. Milk. Milk is not only a rich source of protein, but other nutrients too. 100 g of milk contains approximately 28 mcg of Vitamin A.

Vitamin E Benefits And Vitamin E Rich Foods

Vitamin E is an antioxidant that has many benefits, either when taken alone or in combination with other vitamins. Vitamin E was first discovered by Dr. H.M Evans, in 1922. Vitamin E is a combination of eight important molecules that is four tocopherols and four tocotrienols. Vitamin E is not soluble in water but soluble in fat. In our body, Vitamin E will be digested by the bile, which serves as an emulsifying oil. Because of its anti-oxidant vitamin E it is very beneficial for health.

As an anti-oxidant, vitamin E is useful in a variety of body processes and help protect vital cell structures. Vitamin E protects cell membranes from free radical damage. As an anti-oxidant in the body, vitamin E is beneficial in searching, reacting, and break the chain reaction of free radicals. In the reaction process, vitamin E itself converted into a radical. However, this radical will soon regenerate into active vitamin through a biochemical process involving other compounds.

Vitamin E and skin health has a very close relationship of causality. Soft and healthy skin requires the fulfillment of vitamin E. Therefore, vitamin E is an important part of almost all skin care products. In public, even vitamin E is better known as vitamin nutrients to the skin. And a lot of people take advantage of vitamin E for healthy skin.

Benefits of Vitamin E

Increase endurance,

Also help cope with stress, increase fertility, minimizing the risk of cancer and coronary heart disease.

For Healthy Skin

the role of vitamin E is very important for healthy skin, by maintaining, improving skin elasticity and moisture, prevents premature aging, protecting the skin from ultraviolet radiation damage, and accelerate the wound healing process.

As antioxidants.

All vitamin E is an antioxidant and is involved in many body processes and operate as natural antioxidants that help protect the cell structure which is important especially cell membranes from damage due to free radicals.

Protect red blood cells that carries oxygen to all body tissues from damage.

In addition to protecting from the effects of excess vitamin A and vitamin A to protect from damage, this vitamin can also protect animals from the effects of various drugs, chemicals, and metals which support the formation of free radicals.

Treat acne

Topical vitamin E oil, useful to prevent and accelerate healing of acne. Vitamin E is also believed to reduce the appearance of stretch marks, acne scars and camouflage freckles, wrinkles and smooth lines due to aging.

For healthy hair

This vitamin E oil helps the blood circulation to the scalp so as to improve the health of hair. Vitamin E helps prevent the signs of premature aging such as graying hair, balding or hair loss. Some brands of shampoo and conditioner today many take advantage of vitamin E. Because, basically healthy hair is also very dependent on the health of the scalp.

Vitamin E Foods

1. Sunflower seeds

Sun dried seeds and sunflower oil are good sources of vitamin E. You can change the cooking oil you use with sunflower oil.

2. Almond

Almost all of the food kind of nuts, especially almonds contain vitamin E. You can replace your snacks with almonds.

3. Spinach

Spinach is a vegetable that is rich in health benefits. In addition to vitamin E, spinach is also a provider of other essential nutrients.

4. Broccoli

Broccoli is also a vegetable that contains vitamin E. Cook broccoli according to your tastes well made soup, steamed or eaten fresh.

5. Tomatoes

Fresh tomatoes or tomato juice as a healthy food intake of vitamin E. Tomatoes contain vitamin E with a very good amount.

6. Mustard greens

Green cabbage is a vegetable that you should eat to increase intake of vitamin E. Consumption of mustard greens with fresh circumstances, or not too long in the cooking.

7. Paprika

Vegetables that similar to chili, but not spicy it is also a source of vitamin E. peppers are also rich in vitamin C and other antioxidants.

8. Peanut butter

For fans of jam you do not have to worry about looking for the intake of vitamin E. One tablespoon of peanut butter contains about 1.25 mg of vitamin E.

9. Cereals

Eating cereals also increase the intake of vitamin E. When you look at the store or supermarket cereal make sure the container has the nutritional value of vitamin E.

10. Turnip greens

Turnip greens provide vitamin E with a pretty good amount. Turnip greens are also rich in calcium.

During its development, Vitamin E is produced in the form of pills, capsules, and others. Vitamins that already packaged in various forms is sold freely in the market and are considered useful.

Tips For Choosing Good Vitamin E

In order to gain the maximum benefits of vitamin E, we need to know what is vitamin E which is good. Here are tips for choosing good vitamin E:

1. Choose products with the vitamin E content of natural vitamin E that is labeled d-alpha tocopherol, and not be written with dl-alpha tocopherol.

2. Choose vitamin E products that do not cause allergies and irritation of the skin, that is labeled with dermatologist-tested. This means the product has been tested vitamin E and examine its feasibility by dermatologists.

3. For vitamin E products which directly applied to the skin, you should select that contains vitamin E concentrations between 0.1 to 1 mg. This is done so that antioxidants can still function properly.

Vitamin B12 Benefits And Vitamin B12 Rich Foods

Vitamin B12 or have other names cobalamin is one type of water-soluble vitamin and is part of the vitamin B complex. Called as cobalamin because the content of cobalt in it. Vitamin B12 is one of the vitamins that are needed by the body is vital. Type of vitamin B12 or cobalamin is a type of vitamin that is only found in animals. In plants do not contain vitamin B12. Therefore, for those vegetarians often have vitamin B12 deficiency problems, because they do not take sources of vitamin B12, that is only found in animals.

An important function of vitamin B12 is to assist in the formation of red blood cells in the human body. In addition, the vitamin is also essential for DNA replication during cell division. Vitamin B12 is an essential nutrient to maintain the balance of healthy nerve and myelin synthesis (protein complex, which is a protective sheath of nerve fibers) specifically related to fatty acid metabolism. The other benefits of Vitamin B12 are enhance the immune system and the body's ability to withstand stressful conditions.

Sufficient intake of vitamin B12 is a key element for maintaining body balance. Vitamin B12 can be obtained from a variety of food sources or from supplements orally or by injection. Vitamin B12 has a variety of forms. Methylcobalamin, the coenzyme form of vitamin B12 metabolism does not require special measures to be absorbed by the body. Methylcobalamin is available in a sublingual tablet that dissolves under the tongue so it can be readily absorbed and provides benefits. Hydroxocobalamin is another form of vitamin B12 that has been recognized as an effective way to counteract cyanide poisoning.

The need for vitamin B12 directly proportional to the person age. The older the need for vitamin B12 is increased. Therefore in the elderly, vitamin B12 is needed more. For the elderly, vitamin B12 consumption will be more effective through supplementation compared with the absorption of food because the digestive organs of the elderly has begun to decrease its function. Excessive intake of vitamin B12 is not very significant effect, however, it is advisable to keep the dose of vitamin B12 in accordance with the recommended dose per day.

Benefits of Vitamin B12

1. It plays an important role in the metabolism process, which includes energy generation, nutrition, digestion, absorption, elimination, respiration, circulation, and temperature regulation.

2. Vitamin B12 linked with lower homocysteine levels, which help lessen the risk of heart disease.

3. It is believed to be an excellent energy booster and can aid greater alertness and less fatigue.

4. Aids in preserving a balance in the human body.

5. Combined with other B-group vitamins, it is helpful in the smooth functioning of vital life processes of the human body.

6. Helps the formation of red blood cells, preventing anemia, as well as ensuring the smooth oxygen to hemoglobin in the cells because the quality is good, so that makes us full of energy and fatigue.

7. Maintain a healthy nervous system.

8. Vitamin B12 is used for synthesis / formation of the building blocks of DNA and genes, as well as the repair of damaged cells and tissues that is essential for growth and development in children.

9. B12 can increase the metabolism so as to help those who want to gain weight, especially pembererian by injection in conjunction with weight loss programs.

10. Some sources said the administration B12 injections on a regular basis can prevent adhesions blood cells can block blood flow, thereby reducing the risk of stroke

11. Even a study shows that taking vitamin B12 contained in meat, fish and milk may reduce the risk of dementia in old age.

Dose of Vitamin B12

When compared with other vitamins, the human body needs this vitamin only in very small amounts. The Recommended Dietary Allowance, or RDA, for adults 19 years of age and older is 2.4 mcg vitamin B12 daily. Pregnant women need slightly more vitamin B12, 2.6 mcg a day. The RDA of vitamin B12 for nursing mothers is even more, 2.8 mcg daily. If your diet includes animal foods, you can meet your vitamin B12 needs without an additional supplement.

Excess vitamin B12 that is consumed, the body will be absorbed in the liver. Not much really (only about 80% of daily needs) because this vitamin is water soluble. Vitamin B12 is generally stable and not easily broken, but the cooking of food for too long and with too much fire can destroy its nutritional value.

Vitamin B12 Deficiency

What causes us to deficiency of Vitamin B12 and what are the consequences? Deficiency of vitamin B12 will give bad effects to health. Here are some consequences that will be felt as a result of vitamin B12 deficiency:

• Experience anemia or less blood.
• Easily tired and weak in the move.
• Experiencing constipation disease.
• Decreased appetite everyday.
• Weight loss.
• Easy to experience tingling in the hands or feet.
• Difficult to maintain the balance, prone to depression, confusion, poor memory in mind, experiencing pain in the mouth and tongue.

Vitamin B12 Rich Foods

Natural sources of vitamin B12 are animal foods. Food products such as meat, dairy products, and eggs contain large amounts of vitamin B12. Here are some healthy foods that are a source of vitamin B12:

1. Liver

100 grams of liver provides more than 30 micrograms of Vitamin B12. These foods are also rich in nutrients that are loaded with vitamins and minerals that can be healthy for the overall development of the body.

2. Beef

Beef liver is also rich in cobalamin. That is why beef is a food rich in vitamin B12, protein, zinc and iron.

3. Chicken breast

Chicken breast is a rich food source of Vitamin B12 and folic acid that can nourish the heart and the body's reproductive system.

4. Eggs

Eggs contain high amounts of Vitamin B12. In chicken eggs, egg yolks are rich in Vitamin B12.

5. Yogurt

Yogurt is the main source of B-complex vitamins such as riboflavin (vitamin B2), thiamin (Vitamin B1), and cobalamin (vitamin B12). Take low-fat yogurt or fat-free because it contains low fat and rich in nutrients.

6. Oatmeal

Oatmeal contains many essential nutrients and vitamins. Oats are also a rich source of vitamin B12.

7. Milk

Milk contains a lot of calcium, iron and vitamins that are essential for body growth. Milk is also known to be rich in Vitamin B12.

Zinc Benefits And Rich Foods List

Zinc is one element that is essential for the growth and development of the body. Zinc plays a role in the immune response, brain function, and reproductive capacity. There are also data showing that zinc supplementation may reduce symptoms of flu, but it is still debatable for the truth.

Zinc is an important mineral to help maintain normal body functions such as wound healing, bone mineralization, tissue growth, and thyroid function. Zinc deficiency can cause anemia, birth defects, infertility, glucose intolerance, and slow wound healing.

Interests and research on zinc and its importance to the human body is increasing day by day. The results of various studies have shown that zinc can reduce the symptoms associated with Chonh's disease, Alzheimer's disease, Alopecia and acne.

A healthy diet plays an important role in maintaining proper levels of zinc. Healthy foods will make your body get enough zinc.

Zinc Health Benefits

Immunity

Zinc is one of the substances that can maintain the immune system to keep it healthy and productive. However, it is necessary to keep the content of zinc levels so that you can gain the maximum benefit. Meanwhile, if you get zinc at very high levels, the body condition will actually become weaker.

Antioxidants

Zinc is considered as a powerful antioxidant that helps prevent free radical damage and oxidative stress, the body's cells.

Reproduction & Fertility

Zinc plays an important role in reproductive health and fertility of men and women. It is essential for proper hormone production. In women, zinc is necessary for the growth of the eggs and the proper function of estrogen. In men, zinc helps balance testosterone levels and may help to increase libido.

Alzheimer's

Zinc helps the body to detoxify metals and remove high levels of minerals such as iron from the brain. This process is necessary to maintain healthy brain tissue and good brain function and may play an important role in reducing the chances of developing Alzheimer's disease.

Healthy Skin

Zinc is very helpful in skin treatment. It is very useful in treating acne and pimples. Zinc also helps in assisting the body to normalize the amount of oils on the skin. It not only helps in removing the acne and pimples but also keeps the skin supple and smooth. Taking foods rich in zinc will help you keep your skin healthy.

Cancer Prevention

Maintaining the level of zinc at the right level in the body is an important part of cancer prevention. Zinc deficiency may play an important role in the development of various types of cancer, particularly prostate cancer. In a study with rats, zinc helps prevent the proliferation of prostate cancer cells. It is very necessary to keep the immune system and may have antioxidant properties that help to fight cancer-related conditions.

Promotes the synthesis of collagen,

Zinc promotes the synthesis of collagen, which is a necessary element of proper wound healing. Deficiency of zinc can lead to delayed wound healing. Take zinc rich foods on a regular basis.

For Pregnant Women

Zinc is also very essential for the proper functioning and repairing of DNA. Pregnant women should take zinc rich food for the proper growth of fetus.

Zinc Rich Foods

Zinc can be obtained naturally from the food we eat or from supplements of zinc. Here is a list of foods that contain lots of zinc:

1. Meat

Three-ounce meat provides about 40 percent or more zinc than the recommended daily dose. The meat in question including the roasts, ribs, and beef stew.

While meat provides 25-39 percent of the daily dose is beef, ribs, steak, lamb chops, roast shoulder, and tongue.

Chicken, ham, pork, and turkey at least provides about 10 percent of the recommended daily dose of zinc.

2. Seafood (Seafood)

Oysters are a food source that contains the highest zinc. Another seafood supply at least 10 percent per three ounces, including scallops, lobster, fish, and crab meat.

Zinc is often lost during the cooking process. To maintain the content of zinc, cook food with as little water as possible and in the shortest time possible.

3. Dairy Products

Some foods from dairy products are good sources of zinc. Eight ounces of yogurt and 1/2 cup ricotta cheese contains at least 10 percent of the recommended daily amount. Swiss cheese, Gouda cheese, and milk also contain zinc.

4. Grains and Nuts

Whole wheat flour is a good source of zinc. Fortified dry cereals usually contain at least 10 percent of the recommended amount of zinc. Pumpkin seeds, almonds, cashews, and sunflower seeds are also good sources of zinc.

Although zinc is found in nuts are not like those found in meat, nuts still provide sufficient quantities and are a source of zinc which is important especially for vegetarians. Good sources of zinc choice of beans are black eyed peas, beans, pinto beans, soybeans, tempeh, and tofu.

Zinc Recommended Daily Dose

• Infants 0-6 months old: about 2 mg
• Children aged 7 months - 3 years: 3 mg
• Children aged 4-8 years: 5 mg
• Children aged 9-13 years: 8 mg

Optimal amount of zinc intake differs between men and women after the age of 14 years. Here are the recommended dosage:

• Men: 11 mg
• Women: 9 mg
• Pregnant women: 13 mg
• Lactating women: 14 mg

Highest level of zinc intake is still tolerable for adults is 40 mg.

Caution

Everything is too much or too little will usually cause adverse effects to the body, as well as zinc.

Too much intake of zinc can cause zinc poisoning. The symptoms are vomiting, diarrhea, abdominal cramps, and severe headaches. High levels of zinc can cause the body's difficulty in absorption of copper and iron. This can cause the immune system becomes weak and anemic.

Intake of too little zinc can cause zinc deficiency. Symptoms of zinc deficiency include impaired growth, weight loss, appearance of lesions on the skin, and hair loss.

Vegetarians, pregnant women, and alcoholics may experience zinc deficiency. However, they can get zinc intake from supplements or eating foods rich in zinc.