The Content of Vitamin C in Fruit

The content of Vitamin C in Fruit | Vitamin C is one vitamin that is needed by body and serves to enhance the immune system. When body needs sufficient vitamin and mineral, all kinds of diseases can be prevented. Consuming vitamin C which also function as an antioxidant shown to ward off viruses such as influenza virus, so if we just meet this need, then we will experience flu less often.

This vitamin is easily soluble in water so that when the vitamin is consumed than is needed, the excess will discarded in urine. Because it is not stored in body, vitamin C should be consumed every day. Average dose for adults is needed 60-90 mg /day. But it could be more depend on condition of body and endurance of each person is different. Maximum permissible limit for vitamin C is 1000 mg/day.

This vitamin deficiency can cause bleeding gums, canker sores, muscle pain or neurological disorders. Further deficiencies cause anemia, frequent infections and rough skin. While the excess vitamin C can cause diarrhea. When excess vitamin C due to the use of supplements in a long time can cause kidney stones, whereas if the excess vitamin C derived from fruits generally do not cause side effects.

Foods that contain vitamin C typically are fruits and vegetables. Fruits that contain vitamin C are not always yellow, such as the guava is a fruit with the highest vitamin C content that we consume. In fact, in some fruit, the skin contains vitamin C higher than the fruit. For example, the skin of apples and oranges, although not all are edible rind.

To find the content of vitamin C in fruit, the following is a table of contents in common fruits that we meet in the 100 grams.

The Content of Vitamin C in Fruit

Fruit ------------ Vitamin C mg/100gr
Guava ------------ 183
kiwi ------------- 100
longan ------------ 84
papaya ------------- 62
orange -------------- 53
melon----------------- 42
wine---------------- 34
Mandarin Oranges----------- 31
Breadfruit Fruit----- 29
mango------------- 28
pineapple------------ 15
banana---------------- 9
avocado-------------- 8

Fruits that you find, it contains vitamin C. Vitamin C has many benefits, especially to help your endurance. Consumption of vitamin C naturally with always enjoy the fruits that are around you.

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Processing of Vitamin B

Processing of Vitamin B | Before we see the process of vitamin B, lets see before this one about type of vitamin B.

In the process, or if it must go through the cooking process, should not be boiled. It is recommended to process using microwave or by steaming. This is because vitamin B is easily soluble in water and easily damaged if heated. Instead, store food sources of vitamin B in the cold in the fridge so that this vitamin is maintained.

Although the amount needed by the body is not too much, but the vitamin B that has the kind of diverse beneficial to the body, especially in helping the body get energy. By knowing the various types with different benefits, you can try to make the body's vitamin B remain unfulfilled.

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Types of Vitamin B, Rich Benefits

Types of Vitamin B, Rich Benefits | You have probably heard of vitamin B. Of vitamin B is unique there are many types of B vitamins that are beneficial to the body. Vitamin B1, vitamin B2, vitamin B6 or vitamin B12 may be often heard. Actually, there are eight types of vitamin B which have different functions. What type of vitamin B? How much is needed? What are the benefits for the body? And what food sources that contain vitamin B type?

Types of Vitamin B

Vitamin B has 8 types, namely vitamin B1, B2, B3, B5, B6, B7, B9, and B12. This vitamin deficiency can cause various diseases. That's why there are many many multivitamin that includes vitamin B variations of several types of so-called vitamin B-complex. Here is an explanation of the types of vitamin B.

1. Vitamin B1 (Thiamine)
Function: Change the carbohydrates in foods into energy.
Needs: Women 1.1 mg 1.2 mg Men: Pregnant and nursing women 1.4 mg.
Sources: Rice, bread, cereals, flour, seafood such as shrimp, crab or shellfish.

2. Vitamin B2 (Riboflavin)
Function: Maintain healthy eyes and skin.
Needs: Women 1.1 mg; Men 1.3 mg 1.6 mg for lactating women.
Sources: Milk, cheese, chicken, broccoli, spinach, mushrooms.

3. Vitamin B3 (Niacin)
Function: For healthy skin, increase appetite, improve digestive system and help convert food into energy.
Needs: Women 14 mg, 16 mg Men: 18 mg Pregnant women: 17 mg for lactating women.
Sources: Grains, beans, beef, mushrooms.

4. Vitamin B5 (Pantothenic Acid)
Function: Together with other types of vitamin B, vitamin B5 is useful in the breakdown of fats, proteins, carbohydrates into energy. Another benefit is for the formation of red blood cells and make vitamin D.
Needs: Women 4 mg; Men 6 mg, 5 mg Pregnant women: women breast-feeding 6 mg.
Sources: chicken, sardines, avocado, watermelon.

5. Vitamin B6 (pyridoxine)
Function: Required in the process of amino acids and fats.
Needs: Women 1.3 mg; Men 1.3 mg 1.9 mg Pregnant women: 2 mg for lactating women. Most of the consumption of vitamin B6 with the consumption of more than 50 mg per day can cause permanent nerve damage.
Sources: Meat, poultry, fish, beef, potatoes, tomatoes, bananas, fruit purple and green vegetables.

6. Vitamin B7 (Biotin)
Function: Helps in the breakdown of fats, proteins into energy that will be used by the body.
Needs: Women 25 meg; Male 30 meg; Pregnant women 30 meg; 35 meg breast-feeding women.
Sources: The flesh of the salmon, eggs, milk, cereal, bananas and peanuts.

7. Vitamin B9 (folate)
Function: Charge to the cells in the body develop properly, forming red blood cells and prevent nerve damage in the fetus.
Needs: Women's 400 meg; Men 400 meg; Pregnant women 600 meg; Lactating 500 meg. Excessive vitamin B12 will cause vitamin B12 deficiency.
Sources: Milk and dairy products, beets, liver, melons and green leafy vegetables.

8. Vitamin B12 (Cobalamin)
Function: Change the carbohydrates, proteins and fats into energy, maintain healthy red blood cells, protects nerve cells, preventing cardiovascular disease, and prevent brain shrinkage that can lead to memory decline.
Needs: Women's 2.4 meg; Men 2.4 meg; 2.6 meg pregnant women; women breastfeed 2.8 meg.
Sources: Beef, fish, liver, eggs, milk, soy and seaweed.

Vitamin B has many benefits. Especially for pregnant and lactating women, should always keep enough vitamin B are met in the daily diet. For all people, vitamin B strongly support the fulfillment of good nutrition.

See how process of vitamin B

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Vitamin D Increase Fertility | Vitamin D Benefits

Vitamin D Increase Fertility - Current fertility problems are not only experienced by men and women over the age of 35 years, but also at the age of 20. When you experience it, try a solution of the Medical University of Graz in Austria this.

The researchers suggested that sunlight may increase fertility. Their research shows that vitamin D can balance the female sex hormones, and improve sperm count in men. This finding provides an alternative for many couples who have had a range of fertility treatments are expensive and sometimes not entirely necessary.

"People can spend time outside to get some sunshine, or take vitamin D supplements, which became a safe and easy way to increase levels of fertility," says study leader, Dr. Elisabeth Lerchbaum. When not exposed to sunlight, women tend to ovulate less and opportunities embedded in the egg to the uterus will be reduced.


Although vitamin D can be obtained in small quantities through fish oils, eggs, and liver, 80 percent of the needs of our body come from chemical processes that occur when UVB rays are absorbed by the skin. "Vitamin D is increasing its importance for fertility," says Zita West, fertility expert Zita West Clinic and owners in London. "After testing the vitamin D to more than 800 patients, we found that about 70 percent of our patients have a deficiency of vitamin D. Vitamin D deficiency is often associated with obesity, polycystic ovary syndrome, and immune disorders."

Therefore, couples who are undergoing therapy should be more frequent pregnancies "sun" in the sun. Do not forget, the sun is healthy in the morning. Enough sun for about 10 minutes to produce vitamin D is needed by the body.

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Orange Juice Disturb Drugs Work, Really?

Orange Juice Disturb Drugs Work - If you're a big fan of Orange fruit or juice, but on the other hand are undergoing long-term treatment and should be taking some kind of medication, you should be careful. Why? Because the fruit that rich in vitamin C can affect and disrupt the work of medicine.

Katherne Zeratsky, a nutritionist from the Mayo Clinic say, orange juice or other Orange products may interfere with some types of medication. Zeratsky said, although the interaction caused quite mild, but in some cases this could have serious consequences and lead to health problems.

He also urged everyone to consult a doctor or pharmacist before eating grapefruit (Orange) fruit juice or other products if you are taking various drugs. Where possible, it would be better if you do not eat oranges at all. While you take the medicine and grapefruit products in different time interaction will still be there.

Zeratsky revealed that there are certain chemicals contained in Orange fruits that can interfere with the metabolism of various drugs in your digestive system. These conditions can jeopardize your treatment and cause serious side effects.

In addition to oranges, there are many more foods that can trigger drug interactions. Here are some examples of prescription medications that can trigger serious interactions when taken together with grapefruit products. For more details, you can consult your doctor or pharmacist to see whether the drugs you consume also has interactions with what you eat often:

* Anti-anxiety: Buspirone
* Anti-arrhythmia drugs: Amiodarone (Cordarone)
* Antidepressants: sertraline (Zoloft)
* Antihistamines Fexofenadine (Allegra)
* Anti-retrovirals: Saquinavir (Invirase), indinavir (Crixivan)
* Anti-seizure drugs: Carbamazepine (Carbatrol, Tegretol)
* Calcium channel blockers (used to treat hypertension): Nifedipine (Procardia), nimodipine (Nimotop), Nisoldipine (Sular)
* Immunosuppressant Cyclosporine (Neoral, Sandimmune), Tacrolimus (Prograf), Sirolimus (Rapamune)
* Statins (cholesterol lowering drugs): Simvastatin (Zocor), Lovastatin (Mevacor), atorvastatin (Lipitor)

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Vitamins Make Breasts Grow Healthy

Vitamins that Make Breasts Grow Healthy - Breast consists of fatty tissue and mammary gland, whereas breast growth occurs during puberty and continues into adulthood. The size, shape and color of the breast is influenced by hormones, nutrients and genetic owned.

Even so some of the vitamins known to help the growth of breast sizes and protect it from damage, as quoted from Livestrong, Wednesday (19/10/2011), namely:

1. Vitamin A
This vitamin is known to dissolve in fats that enhance immune system function and protect the breast from free radicals that can damage and delay the growth of breasts. Addition of vitamin A also can repair damaged tissue, increase collagen production and helps the healing process.

Some foods are known to be rich in vitamin A as carrots, sweet potatoes, milk, pumpkin, spinach, radishes, broccoli, melons, apricots and tomatoes.

2. Vitamin C
This vitamin is an antioxidant which is soluble in water and can also protect the breast so that growth is not disturbed. This vitamin can also balance the hormones, maintain hydration of the breast tissue, breast and strengthen connective tissue reduce the risk of breast cancer.

Some foods that are known to be rich in vitamin C such as strawberries, oranges, pineapple, kiwi, cranberries, broccoli, grapes, cabbage, tomatoes and spinach.

3. Vitamin D
This fat-soluble vitamin that helps in the process of the genetic code, increase muscle mass, helps absorption of calcium, repair damaged tissue, promote breast growth and reduce the risk of breast cancer.

Some foods that are known to be rich in vitamin D such as salmon, tuna, milk, eggs, cheese, yogurt and cereals are also ready to eat.

4. Vitamin E
This vitamin is fat-soluble antioxidants and serve to protect breast cells from damage, helps promote breast development, healing damaged tissues, strengthen blood vessels and brings nutrients to the breast tissue.

Some foods that are known to be rich in vitamin E such as sunflower seeds, spinach, tomatoes, broccoli, soybeans, corn oil, hazelnut, peanut butter and peanut Almo. [health nutrition]

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9 Source of Vitamin D

9 Source of Vitamin D | Dual benefit of vitamin D, not only as a reinforcement of bone but also prevention of various diseases is increasingly revealed. To get all these benefits, we are advised to consume 400 IU of vitamin D per day and 200 IU for adolescents less than 18 years.

Vitamin D deficiency linked to many chronic and life threatening diseases, like cancer, heart disease, diabetes, multiple sclerosis, and memory loss. Fill your body's need for vitamin D through the following sources:

Sunlight
About 80 percent of the vitamin D we need comes from the sun. The recommended time for sunbathing is at 6:00 a.m. to 9:00 throughout the body for 10 minutes. To prevent the risk of skin cancer, avoid sun exposure at 09.00 - 15.00.

Fish oil
Fish oil supplements have a reputation for poor taste. However, currently available in the market a variety of fish oil supplements that make it more comfortable on the tongue. Other than fish oil supplements rich in omega-3 were also contains vitamin D which is quite high.

Salmon
These include fish rich in omega-3. Available in the form of frozen fish, fresh or canned. Salmon contain vitamin D were four times more than agricultural products.

Tuna
Tuna is a species of marine fish are also rich in vitamin D, but also high in protein and omega-3.

Milk
Cow's milk, whether it's a full-fat or skim, naturally contain vitamin D and is also fortified with other essential nutrients. One glass of milk contains about 100 IU of vitamin D.

Cereals
Most products are ready to eat cereal on the market are fortified with vitamin D. Combine your cereal with milk is rich in vitamin D as part of a healthy menu every day.

Eggs
With a content of about 21 IU of vitamin D in egg yolk and purified protein in the whites, eggs are a nutritious food must be consumed.

Mushrooms
According to a research published in the Journal of the Federation of American Societies for Experimental Biology, white button mushrooms are exposed to ultraviolet B rays for several hours in vitamin D is about 400 percent higher.

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Excess of Vitamin D, Disturb Heart Rhythm

Excess of Vitamin D, Disturb Heart Rhythm | Scientists have long known that low levels of nutrients that closely associated with heart damage. However, a recent research shows, excess nutrients can actually trigger the onset of atrial fibrillation or heart rhythm disturbances.

The study, presented at the annual meeting of the American Heart Association included 132 000 patients who were in the center of medical, Utah, United States. Researchers found that the risk of new atrial fibrillation occurred and increased almost three-fold higher when vitamin D levels.

Society generally obtain intake of vitamin D from the sun. However, for most people living in cold regions where not get enough sunlight, they tend to be taking supplements to improve bone and heart health, says study leader, Dr. Jared Bunch, Director of Electrophysiology Research at Intermountain Medical Center in Murray, Utah.

Bunch suggested, every person who supplemented with vitamin D is necessary to take blood samples for later examined whether its use is still within reasonable limits or not. According to him, many people assume supplements are safe for consumption, so less aware of the threats that might occur.

"People see this as a way of natural therapies to prevent and treat various diseases. We see many patients who are taking supplements and vitamins in large quantities,"

said Bunch.

He added that the normal range for vitamin D intake is 41-80 nanograms per deciliter (ng/dl). While volunteers are involved in this study are known to have an excessive amount of vitamin D (above 100 ng/dl). The recommended daily intake of vitamin D for everyone from 1-70 years of age is 600 IU units.

Bunch suggested, for people newly diagnosed with atrial fibrillation and also take supplements of vitamin D in order to be more careful and talk about this to their doctor.

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Milk is the Best Source of Vitamin D

The benefits of milk not only for baby and toddler. Milk is really good for all of age, adolescent and for elderly, The latest research show that milk is one of the prime source of vitamin D, and and supplying almost half of all vitamins that needed by the body.

According to researchers, there is no other foods that contribute to vitamin D as milk accounted for. In fact, for children aged 2 to 18 years, milk provides almost 2/3 of all the vitamin D in foods.

"There are only a few foods that can replace the package of essential nutrients found in a glass of fat-free milk, or low-fat," said Keith Ayoob, a pediatric expert food and nutrition. "Without milk, it is difficult to meet the needs of a number of nutrients, especially vitamin D," he said.

Besides widely known for its role in keeping bones strong, the presence of vitamin D in milk at this time, has also been believed to provide many health benefits.

Emerging evidence suggests that vitamin D can also help a person is protected from dangerous diseases such as diabetes, hypertension, heart disease and certain cancers. It also, helped support a healthy immune system.

The experts from the Federation of American Societies for Experimental Biology (FASEB) recommends 400 IU of vitamin D every day, which is equivalent to four cups fat-free milk or low fat.

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7 Ways to Relieve Pain Without Medication

Relieve Pain Without Medication | Pain is a symptom often experienced by anyone. You do not need to panic, because the cause of the pain may not be something dangerous. Form of pain can vary, can be attacked in different places and represent a variety of health problems.

Here are some ways to reduce and eliminate pain. This method is an alternative that can be done if you do not want to take medications for pain:

1. Fill your need for vitamin D

Vitamin D deficiency could be the cause of chronic muscle pain. Fish and morning sun is the largest source for this vitamin. The average person needs about 200 IU vitamin D per day, but for those aged 50 to 70 years, the need for vitamin D increased to 400 IU per day. For those who have tread the age of 70, needs vitamin D to 500 IU.

A study at the University of Minnesota found that 93 percent of the total respondents who experienced a non-specific musculoskeletal pain, suffer from a lack of vitamin D. The supplementation of vitamin D to patients, alleviates muscle pain arising. The researchers also concluded that those who have non-specific musculoskeletal pain, constantly, need to undergo screening for the deficiency of vitamin D.

2. Inhaling aroma of green apples

Research carried out "the Smell & Taste Treatment and Research Foundation" in Chicago, USA, instruct the participants - who at the same time being migraine pain - to sniff the smell test tube containing a green apple. The results showed that the condition of those who inhale the smell of green apples is improved compared with those who do not inhale the smell of green apples. The researchers assume, given by the aroma of green apples able to compensate for muscle contractions that occur in the head and neck, thus providing a sense of relief in the head. In previous studies, the smell of green apples are also found to be against anxiety.

3. Meditating

The effectiveness of meditation in relieving pain without the side effects have been revealed in several studies. The experts in this field think, meditate for about one hour can help relieve pain. Research also shows that meditation can improve brain activity in areas such as the anterior cingulate cortex, anterior insula, and orbito-frontal cortex. These three areas are part of the brain in charge of mapping the various forms of pain received by the brain from the nerve signals to various parts of the body.

4. Balneotherapy

Balneotherapy is not something strange, because it has been practiced since ancient times. The term "balneo" comes from the Latin word "balneum" which means bath. Balneotherapy is a kind of hydrotherapy, where the treatment is done by using a mineral water bath or hot water. Mineral water, which is used is formed of magnesium sulfate or Epsom salts, is capable of flexing muscles. Both magnesium and sulfate, a mineral that is easily absorbed by the skin, and studies have shown that the amount of magnesium in the body will increase after a shower using plenty of water containing Epsom salt. In addition, balneotherapy can also increase blood circulation and relieve inflammation.

5. Magnetic Therapy

Magnetic therapy is a method of minimal risk, which use magnetic fields for therapeutic purposes (treatment). This therapy can stimulate the healing process and affect the quality of sleep in a positive way. Researchers from the University of Virginia showed that the magnetic field strength is being able to help reduce swelling if applied immediately after injury. Swelling is basically caused by the dilation of blood vessels and magnets are believed capable of restricting blood flow to the injured area.

6. Chromotherapy

Chromotherapy is a kind of other natural therapies, effective pain relief using the techniques of color. Those who believe and support the chromotherapy argues that the origins of various diseases or health conditions can be mapped by looking at the lack of a specific color in the human body system. The way it works is to emit a color to the body to help fight health imbalances, and the color blue is believed to be able to effect a fresh, relaxed, and soothing and can be used to relieve pain.

7. Breathing techniques

Relaxation by drawing deep breaths can help relieve headaches, back pain, joint pain, and pain caused by cancer. Breathing techniques can be used to relieve the mind so that the body aches can be reduced, this can occur by considering the relationship between mind and body. This technique is capable of incorporating elements such as body awareness, breathing, movement, and meditation in one stream. Even more encouraging, in addition to easy and can be done anywhere, this therapy does not cost anything.

The trick, breathe for a count of four, try to fill your lungs with air from below to above by pushing your stomach, then followed until it reaches the bottom of the rib cage and finally make sure your chest is full of witchcraft air, hold for three seconds, then exhale. Breathing can distract you from the pain.

Some pain will come and go, and some will not disappear. If it happens, it means you need to get treatment against pain.

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Vitamin C from food Prevent Cataracts

Vitamin C from food Prevent Cataracts - Cataract is a clouding in the lens of the eye that can cause blindness. Turbidity is a natural process with age. Although it can be treated with cataract surgery but can be prevented.

Several studies have found people who have high levels of antioxidants in the body, including vitamin C, the risk for cataracts is lower.

However, most studies were conducted on the population in Western countries. Therefore the researchers tried to conduct research involving respondents from developing countries like India, where vitamin C adequacy rate was still low and relatively high prevalence of cataracts.

For the study, researchers evaluated more than 5,600 adults in India aged over 60 years. Respondents were interviewed about diet and lifestyle as well as taking blood samples to measure vitamin C levels in the body.

In general, nearly 73 percent of study participants suffered from cataracts. But people who have high enough levels of vitamin C, the risk was reduced by 39 percent compared with a vitamin deficiency.

In that study most of the respondents lack of vitamin C, even nearly 30 percent had a vitamin C concentration below the lower limit of detection (less than 2 mikromoles per liter). Whereas under 11 mikromoles per liter is considered a deficiency of vitamin C.

The results of this study published in the journal Ophtalmology. But do not conclude that the adequacy of vitamin C will prevent cataracts.

Even so, senior researcher Astrid Fletcher, said vitamin C is an antioxidant that can protect the body from free radicals.

"Lab studies on animals have suggested vitamin C has an important role to protect the lens from oxidative stress," he said.

Eyes, according to him, are particularly vulnerable to oxidative stress. "Light is essential for vision but also very damaging light. Ultarviolet The lens absorbs radiation, the major source of oxidative stress," he explained.

Several studies conducted in developed countries does not show the same results as in India. Fletcher argues halitu because people from these countries have a good nutritional status so that additional doses of vitamin supplements do not help enough.

"Vitamin C is water soluble so the excess easily removed. Besides taking vitamin supplements is difficult to match the effects of vitamins from food," he said.

Vitamin C-laden foods such as fruit color, kiwi, strawberries, broccoli, tomatoes as well.

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Supplements of vitamin E, Good and Bad

Supplements of vitamin E - It has been generally known that the vitamin is very beneficial for body, particularly in maintaining healthy skin (The womenfolk are very desirable, healthy skin). Also as a substance that plays an important role in counteracting free radicals, while also very involved at all in the body's metabolism. However, from several studies, vitamin E was also brought unfavorable impact on our health.

The article below may be inappropriate for us to consider in consuming this vitamin.

Historically, vitamin E is known as an antioxidant that can fight disease, free radicals and helps normal human reproduction. But you should not carelessly take supplements of vitamin E because it can increase the risk of stroke.

Researchers at Harvard Medical School, Boston, and INSERM in Paris found that vitamin E supplements may increase the risk of some types of stroke.

Haemorrhagic stroke (bleeding strokes) is the most rare type of stroke and occurs when the arteries that supply blood to the brain ruptures, causing brain damage. Researchers found that vitamin E increases the risk of stroke by 22 percent.

But the study also found that vitamin E could actually reduce the risk of ischemic stroke, the most common type of stroke, by 10 percent.

"However, supplements of vitamin E is only slightly reduce the risk of ischemic stroke and the results are generally even larger increases the risk of haemorrhagic stroke. So we suggest to be cautious and not arbitrarily take vitamin E,"

explained Dr. Peter Coleman, deputy research director of The Stroke Association, reported by BBC News, Saturday (11/06/2010).

Dr. Coleman also said that further research is still needed to find the mechanism of action as well as the safe limit of vitamin E.

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Calcium, key to bone strength

Calcium, key to bone strength - Calcium is the mineral that have the important role in body. Cause of calcium important, so if we don't consume it in enough portion, the function of our body will disturb.

Beside the prime function of calcium for built and protect the bones strength and teeth, Calcium also have function to help the arrange of heartbeat. muscle growth, helps the transmission of impulses, as well as maintain the absorption of nutrients to the bones and teeth.

According to the "dr.Elida Ilyas, Sp.RM", the adult calcium requirement at least 1,000 milligrams per day. Increased calcium requirement in pregnant and lactating women and elderly people, which is equal to 1200 mg/day.

Based on the results of research in Indonesia, from various kinds of food consumed by a new calcium adequacy are met as much as 250 mg. To cover up his shortcomings, are advised to consume milk.

Calcium can also be obtained from foods that are consumed daily. For example in fish, cheese, and green vegetables such as spinach and broccoli. In addition, cultivated get enough direct sunlight to enable the provitamin D under the skin into vitamin D which is essential for bone health.

But Elida stressed the importance of attention to the need to avoid excessive calcium. "Since calcium is taken to the bone before he passed kidney first, then absorbed by the kidneys, only brought to the bones. But the kidney also has limitations. So if you've exceeded can not absorbed then abandoned in the kidneys, eventually become kidney stones," she explained.

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9 Source of Vitamin D

9 Source of Vitamin D - Benefit of Vitamin D. Vitamin d not only for bone reinforcement, but also to prevent many diseases that daily increasing. For get all that benefit, we suggest to consume 400 IU vitamin D every day and 200 IU for adolescent that less from 18 year old.

The Deficiency of vitamin D, can effect of many chronic disease. like: cancer, heart disease, diabetes, multipel sklerosis, and the loss memory. Below are the sources of vitamin D that must you consume it:

1. Sun
About 80 percent of the vitamin D we need comes from the sun. The recommended time for sunbathing is at 6:00 a.m. to 9:00 throughout the body for 10 minutes. To prevent the risk of skin cancer, avoid exposure to sunlight at 09.00 - 15.00.

2. Fish oil
Fish oil supplements have a bad taste. However, currently available in the market a variety of fish oil supplements that make it more comfortable on the tongue. Other than fish oil supplements rich in omega-3 turned out to also contain vitamin D which is quite high.

3. Salmon
This includes fish rich in omega-3. Available in the form of frozen fish, fresh or canned. Salmon contain vitamin D were four times more than agricultural products.

4. Tuna
Tuna is a type of sea fish which is also rich in vitamin D, but also high in protein and omega-3.

5. Milk
Cow's milk, whether it is a full-fat or skim, naturally contain vitamin D and is also fortified with other essential nutrients. One glass of milk contains about 100 IU of vitamin D.

6. Mushrooms
According to a study published in the Journal of the Federation of American Societies for Experimental Biology, white button mushrooms exposed to ultraviolet B rays for several hours to contain vitamin D is about 400 percent higher.

7. Shrimp
Shrimp is a source of omega-3 is high in protein but low in fat and calories. Shrimp served in a 85 g dose contains 129 IU of vitamin D.

8. Cereals
Most products are ready to eat cereals on the market are fortified with vitamin D. Combine your cereal with milk that is rich in vitamin D as part of a healthy menu every day.

9. Eggs
With content of about 21 IU of vitamin D, in the egg yolks and pure proteins in the whites, eggs are a nutritious food that must be consumed.

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10 Ways to Increase Metabolism | Healthy Living

10 Ways to Increase Metabolism - Of course we already know that your metabolism decreases and increases in weight with age. Indeed, aging can not be avoided, but there are exercise and eating patterns that can discourage it.

For metabolism remains high, the key is exercise and a diet high in metabolism that was developed Dan Bernadot, PhD, RD, associate professor of nutrition and kinesiology from Georgia State University, and Tammy Lakatos, RD, author of Fire Up Your Metabolism.

With a great metabolism you will have the energy, more fit, feels more loose clothes.

1. Enough eat you need to cut calories to lose weight, but too low in calories also endanger your metabolism. At that time the body will put the brakes on your metabolism, and begin to burn muscle tissue to be used as energy. Therefore, do not diet too strictly. Eat a snack at 10.00 and in the afternoon between meals to start the engine of metabolism.

2. Do not forget breakfast. Breakfast will raise your metabolism and keep it high throughout the day. Not surprisingly, people who skip breakfast actually 4.5 times more at risk of overweight. If no time for breakfast, drink oatmeal breakfast plus yogurt or low-fat milk.

3. Drink green tea. Caffeine found in coffee and tea. Caffeine is a nervous system stimulant, so it can raise the metabolism of five to eight percent. According to a study in Japan, a cup of green tea can increase metabolism by 12 percent. The researchers believe that the catechins in tea can speed up metabolism.

4. Fight fat with fiber. Research shows that fiber can burn fat up to 30 percent. Research has also shown that people who eat lots of fiber at least gain weight. Expand fiber by eating fruits and vegetables, so the body get approximately 25 grams of fiber a day.

5. Drinking cold water. The German researchers found that drinking six cups of cold water can increase metabolism to less than 50 calories a day. It's enough to wipe out 2.5 kilograms a year. Why is that? The body requires energy to heat cold water to conform to body temperature.

6. Organic lifestyle. The study from Canada reported that too many toxins cause difficulty in weight loss. Perhaps because of toxins involved in energy combustion process damage the body. Other studies reveal, pesticides trigger weight gain. Therefore, stay away from toxins. If possible, buy fruit and vegetables are grown naturally or organically.

7. Do not forget protein. The body needs protein to maintain muscle health. Eat fat-free meat or fish as a daily menu. Proteins can burn calories to 35 percent.

8. Eat iron. Iron is needed to carry oxygen needed to make muscles burn fat. Add iron in the body by eating fat-free meat, beans, and spinach.

9. Add vitamin D. This is a vitamin that is needed to maintain metabolism. Add a vitamin D by eating tuna, shrimp, tofu, eggs.

10. Drink milk. There is evidence from studies that calcium deficiency can slow down your metabolism. The study also revealed that consumption of calcium through milk or low-fat yogurt can reduce fat absorption from other foods. @ Diy

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Healthy Prostate with Vitamin C

Healthy Prostate with Vitamin C - A good and healthy prostate is essential for men, because of an unhealthy prostate can cause various problems. One way to keep the prostate healthy is to consume vitamin C.
The prostate is a small gland of a walnut that surrounds the top of the urethra. The prostate is served out mixed fluid and enzymes needed by the sperm to stay healthy.

Various diseases can arise if someone is not healthy prostate, prostate enlargement, such as interference or the most serious is prostate cancer. In addition, disruption of the prostate will also affect the emergence of problems in urination (pee).

As quoted from the LIVESTRONG, Saturday (12/04/2010) consume vitamin C through foods, beverages or supplements can provide benefits to prostate health in several ways, namely:

1. Reducing the risk of prostate cancer
National Cancer Institute says that a person who consumed vitamin C rich vegetables like broccoli tends to have lower risk for developing prostate cancer.

In addition, Prostate Cancer Foundation, reported consumption of 400 grams of broccoli per week can help stop the growth of tumors in prostate cancer.
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Vitamins and Substances for Eye Health

Substances for Eye Health - Although located at the top, there are several other substances that are also good for eye health. Although vitamin A is very beneficial for the eyes because it can prevent blindness and Xerophthalmia or dry eye condition that can lead to cataract disease.

1. Lutein and zeaxanthin
The substance of lutein and zeaxanthin may also help maintain the health of the retina with not only delay the changes in the retina, but also capable of being ancillary proteins. Lutein and zeaxanthin can be found in green leafy vegetables especially spinach and corn.

2. Vitamin C
Vitamin C which acts as an antioxidant is also good for the retina and is able to prevent cataracts. This vitamin also helps the healing process and strengthen the eyes. If you are a smoker, drinker, or people with diabetes, it is better to increase intake of vitamin C because these groups usually have a little vitamin C in the body. Try the consumption of citrus, berries, peppers, potatoes and green vegetables.

3. Selenium
In addition to vitamins A and C, minerals are also important for eye health. For instance selenium which helps the absorption of vitamin E and produce antioxidants. Foods rich in selenium include Brazil nuts and seafood.

4. Zinc
Meanwhile, zinc helps the body absorb vitamin A and act as an enzyme that helps reduce the total content of free radicals in the body. Zinc is also capable of protecting us from macular degeneration. Foods rich in zinc which is wheat and beans.
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Low vitamin D, Caution Hypertension

Low vitamin D, Caution Hypertension - Adolescent of white women who are deficient in vitamin D three times higher risk of having high blood pressure in middle age compared with youth groups that enough vitamin D.

Study results presented at the meeting of the American Heart Association in Chicago is at once enter in groups of adolescent girls at risk for hypertension due to lack of intake of vitamin D.

Researchers in Michigan, USA, test data 559 women who started in 1992, found that those who are deficient in vitamin D had hypertension 15 years later. "Our results indicate long-term risk of vitamin D deficiency are hypertensive at the age of about 30's," said Flojaune Griffin, from the School of Public Health, University of Michigan, USA.

Besides produced naturally by the body that comes from sun exposure, vitamin D can also be found in fish, dairy products, and supplements. Now not only vitamin D deficiency is associated with healthy bones and teeth but also the risk of cancer, immune problems, and respiratory diseases.
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9 Source of Vitamin D

9 Source of Vitamin D - Double benefit of vitamin D, not only as a reinforcement of bone but also prevention of various diseases is increasingly revealed. To get all these benefits, we are advised to consume 400 IU of vitamin D each day and 200 IU for adolescents less than 18 years.

Vitamin D deficiency linked to many chronic and life threatening diseases, like cancer, heart disease, diabetes, multiple sclerosis, and memory loss. Fill your body's need for vitamin D through the following sources:

Sun
About 80 percent of the vitamin D we need comes from the sun. The recommended time for sunbathing is at 6:00 a.m. to 9:00 throughout the body for 10 minutes. To prevent the risk of skin cancer, avoid exposure to sunlight at 09.00 - 15.00.

Fish oil
Post fish oil supplements a bad taste. However, currently available in the market a variety of fish oil supplements that make it more comfortable on the tongue. Other than fish oil supplements rich in omega-3, it also contains vitamin D which is quite high.

Salmon
This includes fish rich in omega-3. Available in the form of frozen fish, fresh or canned. Salmon contain vitamin D were four times more than agricultural products.

Tuna
Tuna is a type of sea fish which is also rich in vitamin D, but also high in protein and omega-3.
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Brown Rice More Excellence then White Rice

Healthy Lifestyle - Although both rice, our society is more than 30 years of leaving the brown rice and just eat rice from white rice. New two-three years of white rice consumption began to re-popularized as part of a healthy lifestyle.

Brown rice is healthier, because generally crushed or broken skin, so the epidermis, commonly called the bran still attached. Well, the epidermis is rich in fiber and natural oils.

Fat contained in the epidermis is essential fats that are important for brain development. Natural fiber also give full effect and cleanses the digestive tract. By doing so, become better nutrition for the body.

Carbohydrate content of brown rice of about 77.6 grams per 100 grams of material. While brown rice protein content of about 7.5 grams per 100 grams of material, slightly higher than white rice, 6.8 grams per 100 grams of material.
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