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Hair Nutrients
Iron: its deficit is often the cause of weak and fragile hair, hair loss and the appearance of white spots scattered nails. Also, the skin, mucous membranes and nails are pale by reduced circulating hemoglobin.
Fruits and vegetables to nourish your hair with higher content foods include organ meats, meat, fish and eggs, brewer’s yeast, nuts and dried, whole grains, legumes and leafy green.
In foods of plant origin is not in its chemical form heme utilization by the body which is very low.
Vitamin C increases iron absorption, and is abundant in citrus fruits (orange, tangerine, lemon, and grapefruit), kiwi and other exotic fruits, strawberries, melons, tomatoes and peppers.
Sulfur: it is essential in the synthesis of keratin and has also exerts an antiseborrhoeic. Abundant in eggs, dairy products, whole grains, brewer’s yeast.
Iodine is actively involved in the resistance and growth of hair and nails. It is found in all fish and shellfish, dairy products and to a lesser extent in fruits and vegetables (broccoli, carrots, spinach, asparagus, garlic, onion, etc.)…
Magnesium is very effective in fragile hair and in the treatment of premature baldness. Foods that contain are: nuts (almonds, walnuts, hazelnuts …) and dried (dried apricots, dried figs, prunes and raisins …), grains, green leafy vegetables, bran and germ wheat, yeast, avocado.
Calcium provides a good consistency to the hair. The ultimate sources of this mineral are: dairy products, calcium-rich waters, fish that eats the spine. In the dry and dried fruits, legumes and some vegetables also is abundant, however, its use by the body is not as effective
Also, an inadequate supply of certain vitamins and essential fatty acids are the major cause of anomalies in the bulb and the hair loss.
Vitamin B2 or riboflavin is an action Hair Loss and acts against seborrhea. The foods that are abundant: milk and dairy products (yogurt, cheese …), eggs, meats, fish, liver, legumes and nuts (almonds, walnuts …).
Vitamin B3 or niacin: involved in the synthesis of keratin. It is found in meat, fish, organ meats and whole grains and dried fruit (peaches, apricots, figs, dates, etc).
Vitamin B5 or pantothenic acid: This vitamin plays a role in hair growth and health of skin and nails. Vitamin supplements provided by prescription, is indicated for the treatment of seborrhea and hair loss. The quintessential dietary sources are organ meats (liver, kidney …), beer yeast, whole grains, fresh vegetables and milk.
Vitamin B6 or pyridoxine is essential for proper metabolism of zinc, a mineral that is part of skin, hair and nails. It is widely distributed in all foods: fresh food in general, blue fish, meat, eggs, and nuts, whole grains, bananas, spinach, brewer’s yeast, wheat germ.
Vitamin A: its deficit reflects more on the skin, it is dry and rough as a result of deficiency in the secretion in the sweat glands and sebaceous glands. Foods rich in this vitamin are whole milk, cheese, butter, egg yolk. Vegetables yellow, orange or red as pumpkin, peach, apricot, mandarin orange … are a source of beta-carotene, a substance that is converted into vitamin A as it needs it.
Essential fatty acids (linoleic and linolenic): The inadequate supply of these essential elements that the body cannot synthesize and must supplement through diet, is associated with hair kept falling and causing a drying of the skin. The most abundant food are oily fish (salmon, trout, sardines …) to consume at least 3 times a week, nuts, oil seeds (sunflower, corn, soy …), sesame seeds.
Top 20 Nutrition Tips
1. Start each day with freshly squeezed lemon juice fasting. It is one of the best cleansers out there, with a powerful diuretic effect that helps eliminate waste substances that accumulate during sleep. Also helps to enhance immunity, prevent and treat infections and cancer.
2. Pecking Avoid substituting coffee for green tea. Green tea helps kill the bug between meals, has a lighter touch of caffeine that lets you keep daily activity and not add calories. It is a powerful antioxidant that helps slow aging and associated diseases.
3. Cranberry juice to prevent urinary tract infections. Many women and some men athletes, especially cyclists, are prone to cystitis and other urinary tract infections, when they catch cold training. To avoid this, a daily drink cranberry juice or cranberries Americans, who have a natural antimicrobial.
4. Drink milk to gain strength and muscle mass and lose fat. A study published in the journal Medicine and Science in Sports & Exercise this June, has found that women who drank 500 ml of skim milk immediately after exercise, gained more muscle, more strength and lost fat while following a training resistance, 5 days a week for 12 weeks.
5. Eat fish to avoid deafness. Besides the benefits of omega-3 fatty acids for cardiovascular health, just leave a study has found that diets rich in fish also endentecen hearing loss that occurs with aging.
6. Improving asthma with the Mediterranean diet. What we eat can affect breathing and asthma. A study published in the International Study on Asthma and Allergies in Childhood has found that a Mediterranean diet rich in fish, fruit and vegetables, is associated with lower probability of respiratory problems and asthma. Instead diets rich in meat burger type, are associated with the onset of asthma in children in the richest countries, possibly because it contains trans fatty acids.
7. More vitamin B6 and B12 to avoid depression. A large study in Chicago with 3503 people over 65 years found that those who follow diets high in vitamins B6 and B12 or take supplements have a lower risk of developing depression. These vitamins are found in brewer’s yeast, whole grains, liver, organ meats, eggs and meat.
8. A less muscle, increased risk of diabetes. A study in which 14,528 people took part, has found that insulin resistance and high levels of protein A1C, were more common among people with muscle loss or sarcopenia, especially if they also were obese and had more 60. Muscle is the tissue most important for the control of insulin and glucose, and it is important to avoid loss of muscle mass associated with aging and can cause us to lose between 50 and 90% of muscle mass birthdays If we do not exercise our muscles.
9. More yogurts have less belly. Probiotics not only help to regulate our visits to the bathroom, have many health benefits. The latter is to help you lose weight and eliminate fat, at least I found a group of Japanese researchers to analyze the effects of milk fermented with the probiotic Lactobacillus gasseri. People with obesity and abdominal fat were taken for 12 weeks of this probiotic fermented milk reduced subcutaneous and visceral fat and BMI and body weight, whereas no significant changes in the control group with other fermented milk.
10. Always integral. If we replace the white rice and refined cereals in our diet of rice and whole grains or grains may reduce by 35% the risk of type 2 diabetes. So says a study by researchers at the School of Public Health from Harvard University in the United States. Brown rice and other grains are a healthier option because they have a lower glycemic index and release glucose more gradually.
11. Happier with a vegetarian diet. Vegetarians have a better mood than omnivores, and we have seen in a study of Seventh-day Adventists, who followed a vegetarian diet without meat or fish, had better scores on the test to measure levels of stress, anxiety and depression , that vegetarians who eat fish.
12. Coffee to prevent the risk of endometrial cancer. Drink two cups of coffee a day decreases by 35% the risk of developing endometrial cancer in women. This has been a study of 23,356 women in the Mayo Clinic in Minnesota. The effect is related to a substance that appears in the cafe, since it was observed that tea, cola, chocolate and other sources of caffeine are the preventive effect of coffee.
13. Apples to prevent tumors. Apples are rich in quercetin, a natural flavonoid with powerful antioxidant, capable of killing cancer cells while respecting the healthy cell cultures. In addition to apples, you can find quercetin in tea, red onions, red grapes, red berries, tomatoes, citrus fruits, broccoli and green leafy vegetables.
14. Skip the diet also works. A study published in the International Journal of Obesity found that the most flexible when it comes to diet to lose weight are more successful and get more kilos to lose without the recovery, compared to dieters strict plan? All or nothing?. It seems that these little ones? Acts of rebellion?, Eliminate anxiety and mental pressure release means? Dieting?, Allowing more time to maintain the diet and achieve long-term results.
15. The pickle juice helps reduce muscle cramps. This has been seen in a study presented at the annual meeting of the Coaches Association national championships in the United States. College students who drank juice and dill pickles after exercise 45% recovered faster cramps caused in the toe than those who drank nothing and 37% faster than those who drank only water . The study’s authors said they have to take small amounts of pickles and not to abuse because of its high salt content.
16. Healthy diet protects against Alzheimer’s. A comprehensive 2148 study of adults 65 and older, has identified a dietary pattern that reduces the risk of developing Alzheimer’s. A diet rich in salads, nuts, fish, tomatoes, poultry, vegetables from the cruciferous family (cabbage, cabbage, broccoli, mustard, cabbage, etc..) Fruits and green leafy vegetables and dark, with minimal amounts high-fat dairy, butter, red meat and offal, is able to reduce up to 38% risk of developing Alzheimer’s.
17. Broccoli to survive bladder cancer. Vegetables from the cruciferous family are rich in isothiocyanates, a substance that has been shown to decrease the risk of developing bladder cancer by preventing the growth of cancer cells. Has now also been found that this substance appearing in broccoli, particularly oil, is also associated with improved survival in the case of bladder cancer.
18. A cup of green tea a day for strong teeth and healthy. A Japanese study has found that drinking a cup of green tea a day is associated with a lower likelihood of losing teeth. The study included 25,078 adults aged between 40 and 64. They analyzed the consumption of several drinks: green tea, oolong and black and brown. Oolong tea was the most kept the teeth in place, while coffee consumption was associated with tooth loss, especially if it was sweetened coffee. The authors believe that tea catechins are responsible for the protective effect on teeth, because they inhibit the growth of oral bacteria.
19. More sardines to care for the food chain of the seas. Sardines are rich in omega-3 fatty acids and proteins, cheap, tasty and with lower content of contaminants. If you are concerned about ecology, choose sardines instead of big fish and try to make it to the plate with parsley in barbecue, pasta Sicilian style, etc. The sea will thank you and gain in health and economy.
20. Pecking is not fattening. Teens peck during the day are less likely to be overweight or obese according to a study published in the American Journal of Clinical Nutrition. Data are curious teens 12 to 18 who drank two snacks a day were 37% less likely to be overweight or obese and 39% less likely to abdominal obesity, compared with non-pecked anything. Those who ate four or more snacks a day were 60% less likely to be overweight or obese and 64% less to have abdominal obesity. Researchers believe that these results can be explained because those who took more pecks were physically more active than those not taking and will continue studying the issue of the pecking order to reach scientific conclusions.
Tips for Energy to Return to Work
Looking back challenges. As in the work you have to meet annual goals in your life please also targets each year. In times of crisis to increase enrollment toughest sporting events: marathon, ironman, running, mountain survival, and so on. Find your challenge and trains to get, will help you get rid of stress and forget the hassles of work.
Hydrate inside and out. In summer it is important to drink to avoid dehydration, especially if you play sports in hot and humid conditions. Drinking water and juice drinks or teas natural sugar-free, clean your body, delay cellular aging press now that the sun and increase the dose of vitamins, minerals and flavonoids and other substances with medicinal properties that help you take care of inside and recover your skin and your energy. Try drinking plain water or diluted lemon juice, seasonal fruit juices and herbal teas rich in antioxidants such as rooibos tea, green tea, sage, lemon balm, mint, peppermint, etc..
Regain your sex life. Stress usually ends with the burning passions, but to recover this summer, the beach, the bikini, the tan … No excuses or nonsense, now you have all the time to dedicate to each other, so catch up on bed … and beyond.
Take the energy from the sun, safely. The sun is the source of life and energy and in summer we have more daylight hours to enjoy. Enjoy the benefits of sunlight to increase optimism, recharge vitamin D deposits, acquiring a tan and relax. And obviously, do not forget to protect yourself with high protection sunscreen, no matter how dark it is your skin, avoiding the sun at the most harmful.
Guard your heart. And do not say just for the cardiovascular system … The power of love makes you feel you can climb Everest without oxygen when you fall in love, but there is also vitality and energy in relationships with people around you and you want: recovers excitement of the first date with your partner and surprise your children with a day at the zoo without blame, worry about your parents or uncles older brother encouraged depressed friend is to stop, or try to help that neighbor has spread and does not know how to organize the children in the summer, what you thought about someone you?
Vitamins and supplements that work with our skin
We must remember that our skin care is extremely important, but in summer when more care is needed, because when exposed to the sun uses the stores of antioxidants that our body has to guard against UV rays, we consider caring for the rest year.
Antioxidants are able to trap free radicals and protect biological structures of our skin, so here I discussed the importance of each vitamin, so that our skin is always healthy.
* Vitamin A: It is responsible for intervening in the processes of cell renewal and is present in fatty fish, egg yolk and milk.
* Vitamin E, it is necessary to prevent skin aging, and which avoids the staining can be found in wheat germ, whole grains, soybean oil, olive oil, nuts and vegetables green leaf.
* Vitamin C: Prevent skin aging, and is present in citrus fruits, and vegetables such as peppers, watercress and spinach.
* Selenium: we defend the attack of free radicals, and is present in shellfish, fish, mushrooms, garlic, onion and cereal.
* Zinc: is a mineral that promotes the formation of new cells and gives elasticity to the skin, found in soybeans and soybean products, vegetables, cheeses and lean meats.
* Polyunsaturated fatty acids, reconstituted cell membranes and reduce inflammation of the skin, when exposed to the rays, UV, are present in fish, in wheat germ, nuts and flax seeds.
* Bioflavonoids, present in fruits such as oranges, lemons, grapes and cherries, and green tea gives the skin elasticity and firmness to help the fibers of collagen and elastin.
All these vitamins and minerals that can help us care for our skin, found mainly in foods that we eat every day, so having a balanced diet can be the secret to success for a truly radiant skin.
Properties and Specificities of Vitamins
Frequent consumption of foods rich in vitamins encourages a healthier, happier life. A healthy balanced diet ensures the input of these elements.
Centuries ago, an English sailor who had to make a long journey, saved his crew from scurvy by providing lemon juice. Since then realized that there in the tissues of animals and plants certain substances that are essential to maintain health.
Discovery of vitamins
A Dutchman named Eijkman researcher discovered that beri beri or scurvy was similar to the state of paralysis suffered by the poultry birds when subjected to a strict diet of husked rice. Eijkman cured the chicken rice giving your skin. Continue reading
Foods Containing Vitamin A & C, and Disruption Due to Lack of Vitamin C
The richest in vitamin C | mg. per 100 grams.
- Strawberry, raspberry, strawberry | 60 mg
- Orange, grapefruit, lemons | 40 to 50 mg
- Melon | 25 mg
- Pina | 20 mg
- Apricot, peach, banana | 7 to 10 mg
- Apples | 10 mg Reduced the defenses, premature aging, weakness, anemia, bleeding, bleeding gums, aching joints, blood vessel disorders, irritability, prone to flus and colds. Scurvy.
The richest in vitamin A | mg. per 100 grams. Disorders due to vitamin A
- Apricot | 250 mg
- Melon | 220 mg
- Peach | 105 mg
- Mandarin | 44 mg
- Orange | 33 mg
- Banana | 33 mg
- Medlar | 27 mg
- Plum | 25 mg
Disorders due to vitamin C
Decreased immunity, lower antibody response, visual problems, xerophthalmia, night blindness, respiratory infections, urinary tract, growth retardation, dry skin, difficulty in wound healing. Prone to colds and flus. When it is fruit juice, take the precaution of taking it away. Vitamins containing freshly made juices rather easily oxidized in contact with air, leading to significant loss of vitamin content