Nutrition for healthy hair. Part II

Vitamin B6

Vitamin B6 increases of protective functions of the body. Its deficiency in the body causes beriberi, skin disease and seborrhea. Especially a lot of it is contained in the grain sprouts, walnuts and hazelnuts, spinach, potato, carrot, and color and cabbage, tomatoes, strawberries, cherries, oranges and lemons. He also found in meat and dairy products, fish, eggs, cereals and legumes.

Vitamin B3

Vitamin B3 or nicotinic acid is also important nutrition for scalp and hair roots. It is found in plant foods and animal products. A lack of vitamin B3 causes of weakening of the hair growth. 150 grams of chicken or 400 grams of cheese, cover the daily requirement for this vitamin.

Vitamin A

If you have problem with immune system, you often get sick, your hair looks, then you need vitamin A. By the way, he also gets rid of warts. The suppliers of this vitamin are carrots, leafy vegetables, sweet potatoes, tomatoes, apricots, milk, pepper, egg yolk, butter.
For dry, brittle hair is recommended to enrich your diet by these products. 4 grams of fish oil, 10 g pork liver, 60 g carrots, 400 g apricots provide you with a daily dose of vitamin A.

Vitamin C

In order to increase the resistance of the organism, we need vitamin C. Vitamin C is primarily rich in citrus fruits – oranges, tangerines, lemons and black currant. 2 oranges, or 500 g.
Apples, kiwi fruit or 1, or 1 large peach cover the daily requirement for vitamin C. Sufficient amount of greens additionally supply the body with vitamin C.

Vitamin D

To get rid of dandruff, strengthen nails and get rid of depression, it is necessary to use vitamin D. It is found in milk, mushrooms, butter, and fish.

Vitamin F

To give your hair shine, to deliver them from breakage and loss, you need a vitamin F. Eat walnuts, sunflower seeds, soybeans, peanuts, almonds, and avocados for health of hair, nail skin.

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Stages of Nutritional Vitamin Deficiency

In our days certain typical disease patterns have been shown to be due to vitamin deficiency. It is particular noticed in countries where diets are unbalanced and inadequate, or where there are particular dietary customs. Examples of the most commonly observed diseases are xerophthalmia, rickets, beriberi, pellagra and scurvy, which result from deficiencies of vitamin A, vitamin D, thiamin, niacin and vitamin C, respectively. In meantime deficiency of a single member of the vitamin B group is rare in humans.

As these vitamins are largely found together in nature, and foodstuffs lacking in one member of the complex are likely to be poor in the others. In addition, the obvious manifestations of deficiency of this group overlap to some extent.
Subclinical deficiency and marginal deficiency are synonymous terms used to describe conditions in ipeople who are not clinically nutrient deficient, but who appear to be close to it.
By reference to the sequence of events in the development of vitamin deficiency, scientists emphasized the importance of preventing functional metabolic disturbances that can evolve into overt clinical symptoms. This sequence can be subdivided into six stages as follows.

Stage 1
Body stores of the vitamin are progressively depleted. A decreased vitamin excretion in the urine is often the first symptom. Normal blood levels are maintained by homeostatic mechanisms in the very early stages of deficiency.

Stage 2
The urinary excretion of the vitamin is further decreased and vitamin concentrations in the blood and other tissues are lowered. A diminished concentration of vitamin metabolites might also be observed.

Stage 3
There are changes in biochemical parameters such as low concentrations of the vitamin in blood, urine and tissues, and a low activity of vitamin- dependent enzymes or hormones. Immune response might also be reduced. Non-specific subclinical symptoms such as general malaise, loss of appetite and other mental changes appear.

Stage 4
The biochemical alterations become more severe and morphological or functional disturbances are observed. These disturbances might be corrected by vitamin dosing in therapeutic amounts within a relatively short time or vitamin supplementation in amounts of (or exceeding) the recommended dietary allowances over a longer period. Malformation of cells is reversible at this stage.

Stage 5
The classical clinical symptoms of vitamin deficiency will appear. Anatomical alterations characterizedby reversible damage of tissues might be cured in general by hospitalization of the patient. In most cases there are deficiencies of several nutrients and a complicated dietetic and therapeutic regimen has to be followed.

Stage 6
The morphological and functional disturbances will become irreversible, finally leading to death in extreme cases. From the health point of view, clinical studies have shown that the borderline vitamin deficiency is represented by the transition from the third to the fourth stage.

by materials: Vitamins: Their Role in the Human Body. G.F.M. Ball Consultant, London, UK

Supplemental Forms of Vitamin C

L -Ascorbic acid

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Vitamin C is fast absorbed and rapidly eliminated from the body. The best using supplements containing vitamin C is when vitamin C is released slowly, over a period of time. This decreases the rebound effect, where less vitamin C is accessible than normal after a supplementary dose has been used up. Taking vitamin C supplements throughout the day is another way of ensuring availability.
Taking a timed-release form of vitamin C before going to bed can help keep it available all night. Ascorbic acid form of Vitamin C has a pH of 2.8, which is slightly less acidic than lemon juice. This acidity is not usually a problem if less than 100 mg are taken in any one dose. However, if doses are higher, such as one gram or above, the acidity may irritate the intestines or urinary tract, causing mild discomfort or diarrhea. It can be avoided if vitamin C supplements ascorbates with a mineral.

Ascorbation is a process where an acidic vitamin is combined chemically with an alkaline mineral. Calcium ascorbate and sodium ascorbate are the most common forms, although many other minerals can be ascorbated.
The ascorbated vitamin C is easier for the body to transport. Ascorbated forms of vitamin C are pH neutral, so intestinal irritation does not occur.
A tolerable upper intake level for vitamin C is set at 2 grams (2,000 milligrams) daily in order to prevent most adults from experiencing diarrhea and gastrointestinal disturbances due to the acidity of vitamin C in the form of ascorbic acid. On the other hand, ascorbates, with their neutral pH, are not associated with these problems.

Natural vitamin C in food is the same chemical as the synthetic L-ascorbic acid found in supplements. The natural ascorbic acid in food is digested and absorbed slowly, providing a timed-release effect. Also, because of natural buffering, manyfoods that contain ascorbic acid do not cause irritation of the intestines. One exception is citrus juice, which, in excess, can irritate the intestines. Natural ascorbic acid found in food is also commonly accompanied by bioflavonoids.

The white partitions of citrus fruits are rich in bioflavonoids. Bioflavonoids have their own powerful antioxidant effects. One of the effects of bioflavonoids is to decrease capillary fragility. Since ascorbic acid slightly increases capillary fragility, this action of the bioflavonoids offsets this tendency.
Natural ascorbic acid in food may also ascorbate with minerals in the food, thereby easing absorption and transport.
Some vitamin C supplements contain small amounts of the vitamin C metabolite dehydroascorbate (oxidized ascorbic acid) and other vitamin C metabolites.
Absorption has not been shown to be higher with these additions. Other supplements contain a fat-soluble form of vitamin C known as ascorbyl palmitate.

The ascorbic acid is combined with palmitic acid and becomes fat soluble. Ascorbyl palmitate is often used in cosmetic creams as a fat-soluble antioxidant. Taken orally, ascorbyl palmitate is broken down to ascorbic acid and palmitic acid before absorption.

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Treating allergies with Vitamins and Minerals

Allergy skin testing

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The are a lot of variants of allergies. Vitamins Minerals can help for those suffering with various allergies.

If you have allergy you may accept as true that the causes of the allergic reactions.

Firstly think about such issues as:

  • treatments
  • adrenal exhaustion
  • alcohol, caffeine
  • stress
  • wrong diet
  • heredity
  • weak immune defense
  • poor detoxification
  • liver predicaments
  • stomach predicaments
  • parasites, candida
  • viruses, fungus

Some vitamins minerals can support your body to be less reactive to various irritants and allergens.

Vitamin A

Especially effective help for respiratory predicaments and skin rashes, dry skin, skin irritability, itching.

Vitamin B6

Balances hormones, soothes nervous system, help for adrenal disorders.

Vitamin C

Effective antioxidant, helps in detoxification process. Do not choose vitamin C that irritates your stomach, think about organic and herbal vitamin C supplements which are not acidic.

Vitamin E

Antioxidant, restores skin damage, helps hydrate skin.


Helps with allergic toxemia and inflammation with chemical allergies.


Boost immune system and immune defense.


Soothes temper and helps with inflammation. Helps with nervous tension due to the stressful allergies and irritability.


Stronger nervous system and help with immune system.

Use vitamins minerals wisely because some people develop allergies to particular vitamins and supplements. accept as true that consumption of unrefined sea salt which is rich with organic minerals and helps reduce toxicity of organism.

Be creative, studies show that sometimes people develop allergies because of the extreme stress and irritability. Try meditation, recreation exercises or just make a break in your daily routine to enjoy something you adore or like.

Allergy and Vitamins

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Eat Healthy and Control Type 2 Diabetes

Type 2 diabetes is an disease that has been on the rise over the last century. Diabetes is diagnosed when there is a defect in the production of insulin by the pancreas. Glucose (blood sugar) is the principal energy source for the body. Without insulin, the body cannot utilize this energy source. When this occurs, the sugar that circulates in the blood is too high while at the same time, the sugar that is absorbed in the body tissues is too low.

Diabetes mellitus, the medical term, is usually divided in two classifications: type 1 and type 2. In type one diabetes, the blood sugar must be controlled with a combination of insulin and food. In many cases type 2 diabetes can be controlled by food alone.

The food disease

Diabetes has frequently been called a food disease because it associated with the food. Diabetes, whether it be type 1 or type 2 is controlled, to a certain extent, by what the person eats. This disease is a disorder of how carbohydrates are metabolized. In this disease sweet or starchy foods are metabolized differently in diabetics. Type 1 diabetics control their disease with insulin and food. Type 2 diabetics usually control their disease with food and exercise. Exercise speeds up the metabolism and increases heart and lung health while sending oxygen through the body.

Overweight children

Until newly, type 2 of the disease was called adult onset diabetes because it was most frequently seen in overweight young adults. Now with the surge in overweight children and a parallel number of children with the disease, it has become apparent that there is a correlation of food and disease. In type 2 diabetes, the pancreas does generate some insulin, but the insulin generated is ineffective. Because of this, the body can restore its original function by careful attention to food and exercise.

In type 2 individuals, some insulin is generated. Many patients are given oral drug to help the pancreas generate sufficient of the insulin needed for the body to function properly. This drug may not be insulin but serves as a booster to help the pancreas continue to generate the insulin the body needs. Making wise food alternatives will help the body keep its sugar level stable. Today’s processed food is heavy on starch and sugar additives and low on fiber. This prevents the body from performing properly and using the food the way it is supposed to be used. A good rule of thumb is stay away from foods that come in a wrapper.

Choose good lean protein sources and fruits and vegetables that have not been mechanically processed. In addition to these suggestions, the benefit of daily exercise cannot be over conditiond. Exercise is the one thing that does not cost any money and is of great support to general good health.

Blood Sugar Levels

Keep track of sugar levels by testing blood in any case three times a day. Contact a physician if whatever seems out of the ordinary. Seek out a professional fooditian for the exact amount and type of foods for carbohydrate metabolism. Sweet or starchy foods are metabolized differently in diabetics.

Type 1 diabetics control their disease with insulin and food. Type 2 diabetics usually control their disease with food and exercise. comprehend your specific needs and always know your A1C level. Follow these simple suggestions and the type 2 diabetic should have well controlled sugar levels.

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Healthy Eating for Lower Stress

American Country Breakfast served around Thank...

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Our daily diet is more than just a source of nutrition. It can trigger memories, bringing forth nostalgic feelings that had been all but forgotten.

It can be comforting or exciting and the difference it can make on one’s day is impressive. But even with everything else food can be, it is still a means to an end. Food is the fuel that drives the body to keep going and just as machinery needs different categories of fluids to keep things running smoothly, the body requires various categories as well.

What Stress Does to the Body

There are good stresses and bad stresses constantly assaulting the body. Avoiding stress is an improbable venture, and one that would not be good to attempt. The body needs stress to function; it is designed to react to stress automatically. Almost no voluntary thought is needed when the body responds to a stressful condition. Muscles tense, hormones are released, the pulse quickens, adrenaline is generated, and blood pressure and heart rate are elevated involuntarily. It is a organic process that serves to prepare the body for the condition that caused it.

The Harmful Side of Stress

When harmful stresses are exerted on the body for expanded periods of time it becomes a chronic condition that the body reacts to negatively. Since the organic reaction for stress is for the body to be ready to react, a constant stress will have the body in a continuous condition of nervousness. Blood pressure and heart rates stay elevated for expanded periods of time rising the chance for either stroke or heart attack. The digestive system is slowed which may cause diarrhea or heartburn. The body is not made to be under constant attack and it cannot function properly in that surroundings.

Why is food so essential?

Food is one of the few constants in any person’s life. Food, air and water are the three basics that are needed to sustain life, so it makes sense to diligently select the ways in which we get those basic needs. Clean air and water is the preferred method of choice for two of the needs but with food the story is different. Taste buds can fool almost anyone into choosing an unhealthy dish over the healthy one. For those with a penchant for sweets, a piece of cake would be more satisfying to the palate than an apple, even though the apple contains the sugar the body needs for energy it does not comfort the mind the way that piece of cake will. That is because food is not simply sustaining the physical body it is sustaining the psychological body as well. food is cultural, regional, and familial and its preparation and presentation is as much a part of its importance as the real nutritional value is. in any case, it is to the mind.

Make Healthy alternatives

A lifetime of bad habits regarding food can be changed. It begins with a decision, the decision to begin now to alter those habits and give the body what it wants and needs to function properly.

  • limit caffeine –High levels of caffeine can increase irritability and nervousness and can raise the amount of stomach acid being generated.
  • reduce sugar – Sugar that has been added to food is frequently processed in a factory and does not contain the required nutrients such as nutrients that the body needs.
  • increase fiber – Fiber slows the absorption of fat in the body and cleans the digestive system. Avocados, sunflower seeds, and chick peas are a few of the foods that are rich in fiber.
  • eat breakfast – A healthy breakfast that is low in fat and high in fiber will keep hunger at bay and provide energy throughout the morning.

Always Remember That food is Controllable

There are many things in life that are circumstantial and cannot be controlled but food is not one of them. Each person has the final say in what goes inside their mouth. That little bit of knowledge alone may be sufficient to combat some of the stress that plagues the population on a daily basis. The body never goes on break, giving it what it needs to run effectively is an easy way to lighten its load. A well oiled, properly tuned machine will last longer than a abused and neglected one will.

Sources:, *”Fiber list” (accessed May 25, 2010), *”Fiber” (accessed May 30, 2010), *”Stress” (accessed June 1, 2010)

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Health Benefits of Grapes

Wine grapes.

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Grapes have been eaten since the pre-historic era and were cultivated far back in 5000 B.C.E. In the ancient Roman and Greek civilizations, the fruit was worshipped for its use in wine making.

Nutritional Highlights of Grapes

Grapes are endowed with innumerable vital nutrients and powerful anti-oxidants, that forestall the event of several deadly ailment and proffer remarkable benefits in the treatment of a host of disorders.

  • Grapes are loaded with flavanoids, which are wonderful anti-oxidants. The darker the color of the grape, the higher is the concentration of flavanoids in it.
  • They are rich in resveratrol, a compound which is a potent anti-oxidant, and is being touted as an anti-aging agent.
  • Grapes as well supply lots of thiamine, riboflavin, vitamin C, vitamin B6, and potassium.

Health Benefits of Grapes

Grapes provide nutritional benefits similar to a lot of berries. However, their nutritional quality can be augmented by eating the seeds, which are found in some varieties. The following are the exceptional benefits provided by grapes :

  • Prevent atherosclerosis: The flavanoids present in grapes are actually strong and forceful anti-oxidants, and have the capacity to reverse atherosclerosis and its debigating effects. Atherosclerosis is the build up of plaque within the arterial walls, leading to constriction of the arteries, subsequent increase in blood pressure and a range of lethal cardiac disorders.Grapes protect against vascular damage, oxidative damage, they prevent platelets from aggregating together, thus, putting a stop to the formation of clots, which could be potentially hazardous, and reduces the plaque and cholesterol build up in the arteries.
  • Exert powerful anti-cancer effects: Studies show that flavanoids and resveratrol, offer significant protection from cancer and avert its development. These anti-oxidants are powerful free radical scavengers and battleers, that stave off DNA damage.
  • Boost immunity: Resveratrol boosts the immune system functioning and defense mechanisms of the body. It increases the body’s resilience to surroundingsal stressors, adverse weather and checks bacterial / viral infections.
  • Treat varicose veins: Grape seeds additionalcts, packed with flavanoids, have been used extensively to treat varicose veins. These additionalcts manage the varicosity of the blood vessel, prevent inflammatory conditions and handle most venous disorders successfully.

Quick Serve concepts for Grapes

Grapes, when bought, should be plump, firm and wrinkle free. It is advisable to wash grapes with a solution of additive free soap to get rid of all pesticide and insecticide residues.

  • Salads : grapes make wonderful additions to fruits salads, green salads and juices.
  • Curries and stewed vegetables : can be given an added punch and fruity flavor, by including fresh grapes in the recipe.
  • Stewed grapes can be served with podiscomfortd chicken breast as a light and wholesome dish.

Reference :

Am J Cardiol, Miyagi, Y., K. Miwa and H. Inoue, Inhibition of Human Low Density Lipoprotein Oxidation by Flavanoids in Red Wine and Grape Juice, 1997.

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Vitamins and minerals in potato

The potato is rich in vitamins and minerals and also is good source of dietary energy and some micronutrients.
One medium potato (5.3 oz) with the skin contains 45 percent of the daily value for vitamin C, much or more potassium (620 mg) than bananas, spinach, or broccoli, almost 10 percent of the daily value of B6.

In also include trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron, and zinc — all for only 110 calories and no fat.

Vitamin C
Potatoes include 27 mg of Vitamin C. It is 45 percent of the current daily value, which can contribute to total daily requirements. Vitamin C is water-soluble vitamin acts as an antioxidant, stabilizing or eliminating free radicals.

Potatoes are one of the most concentrated sources of potassium. In potatoes contain significantly higher amount than those foods commonly associated with potassium content (for example, bananas, oranges, and mushrooms). Research suggests that diets rich in potassium and low in sodium seem to reduce the risk of hypertension and stroke.

Vitamin B6
Potatoes also are an excellent source of vitamin B6. It is water soluble vitamin that is often low in the diets of certain groups of women. Vitamin B6 also plays important roles in carbohydrate and protein metabolism. It helps the body make nonessential amino acids needed to make various body proteins.

One medium potato with the skin contains two grams of fiber. It is eight percent of the daily requirement. Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream.
Dietary fiber helps to improve blood lipid levels, regulating blood glucose, and increasing satiety, which may help with weight loss.

In addition to these nutrients potatoes contain an assortment of phytochemicals with antioxidant potential, most notably carotenoids and anthocyanins.

Additionally potato contains Iron, Copper, Zinc and Manganese. The nutritional value of potatoes makes them ideal for weight loss and maintains optimum health.

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