Living Healthy With Balanced Menu

Whatever we eat affects our bodies. Our eating habits everyday to determine the general condition of body and mind. To keep our bodies healthy and energetic we have to focus on just the right amount of nutrients your body needs. Obviously, a balanced diet will keep you healthy.

A healthy diet contains all the essential components for better health. Carbohydrates, minerals, fats, fiber, vitamins and proteins will make a healthy balanced diet. This component is consumed in the form of fruits, vegetables, cereals, minerals and water. Loss of one component could interfere with your healthy lifestyle.

How this component gives you better health:

Carbohydrates : Carbohydrates provide energy for our bodies. Of course, no one's energy can not work both physically and mentally. Especially if you are short of carbohydrates in the body of the fatigue life will hit you. Your daily diet should contain 50-60 percent carbohydrates.

Minerals : Minerals are necessary for proper functioning of the body. Daily consumption of minerals needed for our body can not manufacture its own minerals.

Protein : Protein plays an important role for the protein allows the body to perform routine functions. The right amount of protein in our body helping to fight some infections.

Fat : This is a big misconception among a limited circle of unhealthy fats. In fact, fat is essential for our body like other components. In addition, fat is also a lifeline to protect our organs such as the liver and kidneys.

Vitamins : Vitamin A deficiency can interfere with any of your health condition. Fruits, green vegetables, dairy, grains, wheat, vegetable oils are the main source of vitamins. In your daily diet, you should consume the right amount of fruits, vegetables, milk and eggs for healthy living.

Fiber : Constipation is one common complaint from all of us. Fiber is a nutrient that helps prevent your body from constipation. Sweet potatoes or yams, carrots and cucumbers are rich in fiber.

Water : Water is the main need of human life and the human body. Without water we can not digest our food. Dull skin, joint pain and other diseases are some of the results from the lack of a body of water we consume. So you need to consume 8-10 glasses of water every day.

A balanced diet is to eat the right foods at the right time and in the right amount. "Health is Wealth", and you do not need to change their anything to keep it safe but need to regularly perform a correct eating habits. Balanced diet is a bonus to live a healthy lifestyle.

Protein Benefits For The Body

One of the most blame when your weight is getting bounced metabolism. However, do we know if the metabolism is it exactly?

Metabolism
In what sense is simply the body's rate of burning calories so that the resulting energy. The body produces energy to survive
life. Remember ... that your body needs energy all the time even when sleeping, so skipping meals is the worst thing in your life. In the diet program, you have to keep the metabolic rate to remain high, skipping meals will make
sluggish metabolism so that calories tend to be stored in the body.

What affects metabolism?
Is the main thing that affects the metabolism? Is day-to-day activities? Is Thyroid function? Does age? Thyroid, activity and age do affect metabolism, but not the main one. The most affected is the muscle metabolic rate. The more muscle you have, the more fat you will burn regardless of how much activity, age, etc.. Muscle tissue is a living tissue that burns fat at any time during the 24 hours non-stop
every day!
Things that affect metabolism, in order of the most affecting:

Network
Muscle: Muscle is a fat-burning machine, the more the muscles that form the burning of calories from fat is also growing. Frequency of eating: Eat in frequency often to avoid reduction in metabolism and keep blood sugar levels stable.
Level of activity: It is also important but it should be combined with proper diet and frequency of eating that often.
Choice of food: Fatty foods are metabolized so hard to make the slower metabolic rate.
Sufficient water: Water helps the body's metabolic processes.
Genetics: Genetic factors make each person's metabolic rate is different, but this is not the main factor. Function of hormones: Thyroid is a hormone regulator of metabolism, which keeps blood sugar stable so as to avoid reduction in metabolic rate. Stress: Excessive stress causes metabolic rate slows further. Why Can Slow Metabolism? Often people who want to lose weight will reduce the amount of food consumed, but by reducing the consumption of foods
day-to-day, your metabolism will be slow. The truth is setting the type of food. Reducing calories suddenly will ruin your metabolism.


Here are two main causes slow metabolism:
Decreased muscle mass due to lack of physical activity decreased activity with age was increasing, not because of the increasing age of the lowered metabolism Lack of food consumption will make the body will take the energy reserves of the muscle because the intake of nutrients that are lacking in the muscle when needed
A diet which is very less or consume foods that ruin your metabolism as high sugar foods, low in protein and high in fat metabolism Improving actually simple, but not easy. Need dedication and knowledge to improve your metabolism.
Begin to adjust your diet with high protein, high in fiber and start lifting weights. Undoubtedly your BB down, well formed muscle and fat will be lost.

The benefits of protein for the body is huge. The content of protein in the human body reaches 1/6 of the weight of the human body. Protein is essential for the development of every cell in the body and also to maintain immunity.

As one of the nutrients that are needed by humans, protein is very important in its infancy. Adequate protein intake can also help in the process of wound healing, cell regeneration to regulate the hormones and enzymes in the body.

    Protein also has a major function in the body to form a network with the amino acid content. Protein deficiency in children can cause growth disturbance. In addition, protein deficiency can also cause diseases such as kwashiorkor and marasmus.

  Some sources of protein such as milk, meat, fish, eggs, corn, potatoes, seed plants. Protein is also divided into two, namely vegetable and animal proteins. Both are equally important for the body.

    Animal protein is a protein derived from animals. Raw foods contain proteins such as meat, eggs, and dairy animals. While the vegetable protein is a protein derived from plants, such as fruits and nuts.

    Although protein is needed for the body, but the intake of other nutrients must keep your attention. Make sure your protein intake is adequate daily protein for maximum benefit.

How Much Fat Should consumed Every Day?

Almost all of the food you eat has a fat content. Fat has many functions in the body, one of which carry vital nutrients to the cells in the body, helps the digestion of food, and provide backup energy for you.

sebabanya plague even while dieting, your body still needs fat. However, if you accumulate too much fat in the body, it will cause problems to your health.

How much fat should you consume?
How much fat should you consume each day depends on several factors such as weight, diet goals, profiles of body fat, activity level, and lifestyle. American Heart Association recommends limiting fat intake up 30% of total calorie needs. But if you are overweight, have high cholesterol, or a history of certain diseases, it is advisable to consume under percentage.

Why You Need Fat?
Fats are needed to support the body's major functions, such as helping the digestion and absorption of nutrients. Calories in a molecule of fat (9 calories per gram) provides more than twice as much energy as carbohydrates and protein (4 calories per gram), so when we started to thin out the source of energy (glycogen in the lower level), then the body will take energy from fat. Fat in food transport fat soluble vitamins into the intestines. This facilitates the absorption of essential nutrients such as A, D, E and K. If you are fat then you are at risk of deficiency lack these vitamins.

Why You Should Limit Fat?
The main reason why you should limit fat is a high cholesterol content. Cholesterol can cause blockage of blood vessels that can cause heart attack, stroke, and death. In addition, if you are overweight, then you need to limit fat intake to avoid excess intake of calories in your body. However, to meet your needs in fat, choose healthy fats are Omega-6 fatty acids or omega-3 in order to stay healthy.

So, the fat would be beneficial for you if consumed as needed and will bring problems for you if consumed in excess. It would be better if you eat healthy fats found in fruits such as avocados, nuts, canola or olive oil. Do not forget to diligently exercise to keep the body healthy and protected from fatty buildup.

Source : duniafitnes

7 Healthy snacks so you do not Lazy Work

Studies have proven that there is a direct relationship between brain chemicals and metabolism. Both of these can not be separated from the nutrition you need everyday to help improve mood and energy of the body during the move.

The work is too heavy for both physical and mind often makes a bad mood and can interfere with work productivity. Well, so you are always in a good mood and stay fit throughout the day, following seven healthy snacks you can consume in your midst.

1. Spinach
One among the best vegetables for relieving fatigue is spinach. Spinach has a high antioxidant content. Help protect your brain cells from damage caused by free radicals, which may also lead to decreased energy levels and worsen liver suasan. Spinach is a source of lutein, a carotenoid known to help protect the eyes against cataracts. Spinach is also rich in vitamin A, which makes it very useful for vision. Suitable consumed for those who work too long at the computer.

2. Banana
Bananas contain carbohydrates, calcium, fiber, iron, vitamin B6 and tryptophan. Tryptophan is absorbed into the brain with the help of carbohydrates. Vitamin B6 will convert tryptophan into serotonin, a substance that can make the mood better. In addition, serotonin can also help you get better sleep quality.

3. Orange
Not only useful for enhancing the immune system with its Vitamin C content, citrus fragrance is also useful as aromatherapy. The smell of citrus essential oils can improve morale and make people feel happier. The aroma is also useful as an antidepressant and sedative effects, especially for those who are experiencing stress.

4. Mint leaves
Besides citrus fruit flavor, mint flavor also known sedative effect and improve a bad mood. Even the mint leaf extracts are made in the form of ointment can relieve muscle tension caused by sitting too long or muscle pain during exercise.

5. Salmon
Salmon is the best source of omega-3 fatty acids DHA and EPA are essential for the growth and development of brain function. Research also shows that people are getting more fatty acid intake has a sharper mind and recorded satisfactory results in testing capabilities. Salmon suitable to be consumed to nourish your brain all day.

6. Peanut butter
Peanut butter is one source of healthy fats and vitamin E best. This vitamin is an antioxidant that may protect nerve cell membranes. Together with thiamin, vitamin E helps the brain and nervous system in use glucose as a source for energy.

7. Oat
Carbohydrate source with a GI (Glycemic Index) is low can improve your mood in a way that is healthier than regular white rice. Oats can provide the energy or fuel for the brain that are necessary for everyday activities. Oats are also enriched with fiber, vitamin E, B, potassium and zinc to keep your brain functioning at its best.

Bring the food on the stock when they go to the office and get used to always 'snacking' low-calorie healthy foods that can keep you from feeling lazy at work.

10 healthy snacks for your body

Snacks that basically serves to provide nutrition and reducing hunger while waiting for the meal, and to keep the blood sugar does not drop. What we need to do is just choose a snack smarter than us. Not only just a tasty snack, but also sehat.Mengkonsumsi snacks not only to block the stomach from hunger. But it should also be considered in terms of health terkadung in it.

Whether you are one who likes to snack? Many say that snacking can make your weight go up, is that right?

Snack or small meal or snack is a popular term, usually eaten to spend leisure time watching television or working, even some that are eating snacks before or sometimes after the main meal.

Healthy snacks you can consume include: Bananas, Carrots, Yogurt, blueberries, ice cream, almond kacan, gelatin, bananas, popcorn, carrots, broccoli, snack will not only satisfy the taste buds of your tongue but also increase the intake of nutrients.

Should consume snacks are low in calories and rich in calcium. Like what?

1. Smoothie Blueberries
Smoothie blueberries = 93 calories. Smoothie into one delicious way to get additional calcium and antioxidants. Blend one-third cup of non-fat yogurt with a two-thirds cup of frozen blueberries and ice. If blueberries are expensive, replace it with strawberries.

This smoothie will slow down your drinking ways. The more time it takes to finish this snack, it would be more enjoyable.

2. Ice cream

Half a cup of low-fat ice cream = 100 calories. Not many people think of ice cream can be a nutritious snack ideas. It must be seen first ice cream to be eaten. We recommend that you choose a low calorie and fat.

3. Yogurt and cheese

Both of these foods are also a good choice for a source of calcium. Frozen yogurt or yogurt can be combined with a variety of fruit or other toppings such as cereals, biscuits that contain minerals such as phosphorus and magnesium, two minerals because they can help better absorption of calcium. Fresh sour taste, combined with various types of toppings, makes us addicted to eat them. No need to worry, because typically yogurt low calories and contain lots of protein, calcium, potassium and probiotics. This probiotic substances not only can boost immunity, but also good for our digestive system. We can check whether it contains probiotic yogurt or not by looking at the label "active cultures" or "live cultures" on the packaging.

4. Almonds
A total of 14 grains of almonds = 98 calories. Almonds are pretty much available in some supermarkets. Should choose almonds that have not added salt.

Better yet, buy raw almonds and baked without salt. Because it feels good, limit the intake of almonds was more than 14 items that are under 100 calories.

5. Biscuit
Biscuits contain a lot of milk and can meet your calcium needs. Choose crackers with a glass of milk dose comparisons (eg, one package of 100 grams is equivalent to one glass of milk).

6. Gelatin

Besides easy to make, gelatin contains fewer calories and be able to withstand hunger long enough. Choose me, plain gelatin which contains only 10 calories. If you like gelatin with fruit or sugar in it, the level is still low calorie anyway, only about 70-80 calories.

7. Banana

This monkey's favorite fruit snacks it could be okay really, you know! It was a sweet, cheap, and not depending on the season. Bananas are also high in nutrients. Not only rich in vitamin B6, vitamin C, bananas are also rich in fiber are good for our digestion. A banana also contains more than 460 milligrams of potassium, which is good for our heart. Bair did not get bored, we can make banana smoothies or mixing into our cereal at breakfast

8. Popcorn

In addition to the right to be friends while watching the movie, it also includes popcorn a healthy snack, you know. A large box of popcorn contains just 93 calories and 1.5 grams of fat. In addition, the popcorn is also mengandungzat important antioxidant, vitamin B, vitamin E, magnesium and fiber. Healthy is that?

9. Broccoli

By eating 1/2 cup of raw broccoli has been cut, you've got half the recommended daily dose of vitamin C (41 milligrams). This nutrient-rich vegetable also offers a number of folate and vitamins. In addition, broccoli also contains an equivalent amount of calcium milk calcium. Therefore, it is suitable for you who suffer from osteoporosis or calcium deficiencies.

 10. Carrots

You can meet the needs of vitamins for the day by eating one medium carrot. One carrot contains 17,158 international units (IU) of vitamin A.

Three times a day to eat a main meal and two small meals or snacks can be a way that we keep the ideal body weight.

Nutritionists dr. Ida Gunawan, MS, Sp.GK recommends that you choose the right kind of snacks you eat. Instead of eating chips, better eating fiber-rich snacks such as fruit, vegetables, or agar-agar. A cavendish bananas for example, contains about 175 calories.

Small red apples around 85 calories. Low-fat yogurt sized 125 ml even have calories less than 100 calories. Staying added sliced ??fresh fruit such as strawberries or oranges, be a healthy snack.

Now that you know some healthy snacks to eat. So, from now select and plan a healthy snack you would eat, do not wait until you're starving.

7 HOW TO FIGHT HATE EATING VEGETABLES

In order intake remains balanced diet, vegetable food is very important to have in your daily menu. But, what happens if it is an important substance tersebt not included in the list of your favorite dishes?
Here are some tips that can be tried to overcome it.

1. Add vegetables to your favorite dishes

Do you love lasagna? Add chopped spinach boiled and stir fried with broccoli or carrots. If you like macaroni and cheese, stir-fry some vegetables such as asparagus, broccoli, mushrooms, and tomatoes with olive oil. Add a dash of oregano or tomato sauce and macaroni and cheese is ready to eat. Enjoy with hearty omelette dish.

2. Insert vegetables in salad

Put all the vegetables that you like in a salad bowl. There are many vegetables that can be used as a delicious salad dishes, including onions, radishes, shredded carrots, cucumbers, cauliflower, and so on. The best way to serve it is with thin slices so that seep into the herbs and easy to enjoy.

3. Combine with other vegetables

Some vegetables can be combined with other vegetables to give a different flavor. So, add the vegetables with tomatoes or other vegetables and add the sauce on top of it so it was evocative.

4. Eating raw vegetables

Raw vegetables taste lighter and more crispy texture. Serve with onion sauce (use a garlic broth and add cream low-fat) or tomato sauce given oregano, salt, pepper and olive oil.

5. Make your evening snack

Enter vegetables in sandwich you make. Add grated cheese and chopped vegetables such as basil, cabbage and tomatoes.

6. Make vegetable juice

If you are reluctant to mix their own juice, just buy canned juice available in supermarkets. Or if you have time, make carrot juice mixed with mango or orange.


7. Make grilled vegetables

Roast some vegetables and add a pinch of your favorite flavor with a sprinkling of salt and pepper. Be sure to add olive oil before grilling. Then give pieces of mushrooms or eggplant and roast until cooked.


Well, that was tips or tricks how to overcome hate eating vegetables. Hopefully a lot of useful.

How to Increase Weight Naturally

Some people are able to get the weight down, and there are many who want to gain weight. Do not be surprised, because that's a fact. Perhaps you are reading this article one of them. As a result of thin body is equally the danger of body fat (obesity), most people experience problems like skinny excessive fatigue, difficulty concentrating, ataupu malnutrition.

Adding weight also for some people is not the easy thing, just like when people want to lose weight is very hard for mercy. Since one of the causes are caused by factors genitik, the person's weight is also influenced by genetic factors (inherited from parents). For the person may be difficult to add weight.

But do not be pessimistic first, for those of you who feel your body less features (thin) because this time we will discuss how to gain weight naturally. Well, consider carefully the following article:

Add Calories
Excess calories is one thing that causes people overweight. Well, for those of you who want to gain weight, eat food banya calories such as white rice, foods with ingredients wheat, meat, and many others. The thing to remember, you also have to stay on top of the food 5 4 perfectly healthy.

Eat Food Items
When you're intending to gain weight, do not think to consume as much food as possible that can not even raise your weight. But choose foods that contain a lot of nutrients, such as milk, nuts, avocados, and many others.

Do not Drink Before Eating
It may be trivial but it has far reaching consequences for those who want to gain weight, drink water before eating will make you feel full. Especially if you consume sugary beverages like milk and coffee, because the sugary food or drink that you will make your stomach feel full. Even if you want to drink coffee or milk, should be done after a meal.

Snacking the Right
Snacking also gives big impact for those who want to gain weight, consume foods that contain lots of protein but not too much fat such as nuts, snacks with dairy ingredients, as this will also make your body more powerful. Remember, avoid snacking by eating instant noodles, because in fact it is very dangerous to your health if consumed continuously.

Eating Before Sleep
Eat one more time before you sleep, try to eat well which contains nutrients. But, do not eat too much of that actually makes your stomach fullness so you can not sleep.


Sport
Some people even consider exercising to lose weight, it's true that exercise burns the most calories too much. Well, for those of you who want to gain weight exercise such as lifting bebab select, push ups, anaerobic exercise such as muscle mass will increase so that the body becomes more dense and contain. You definitely do not want it, if after you weigh up your body actually looks bloated or sebagainnya, and is also useful for women to tighten the skin when your body weight increases.

Sleep is Enough
Maybe you've heard the words of the old "do not stay up all night, or you'll be skinny and sick", perkataaan is indeed true. It has also been proved that most people who stay up all night would be skinny.

Stop Smoking
Most people who smoke have a skinny tubh, is caused by substances in cigarettes suppress your appetite. But that does not mean if you are skinny and want to smoke because smoking is very, very bad for the health.

Attach Target
It is important, even very important to do, because you will be trying to set targets consistently to gain weight. Keep a record of your weight loss progress every week, and specify the target to which. Well, for those of you who can not define these targets, admins also have an article How to Calculate Ideal Body Weight please click here. But remember, do not use instant way because usually instant way will not last long.

So I add weight naturally, hopefully you can reach the target soon. Do not forget to click like and share

Latest Health Tips special for you

Tips general health as widely spread in the media? Yes enggaklah. If this is the case for what is written here again right? It's as if spinning in place just about health tips. And it is very natural for you to find what you feel is best suited for the practice to preventive and curative purposes.
Well if so what could be a reference to get health tips for yourself? If the pass is a leading manufacturer of healthcare products and increasingly in demand in the market then that is the most viable source of information you record and use.

Things That Associated With Health Tips

Is health tips are always associated with nutritional factors alone? Nutrients the human body from foods and beverages consumed per day obviously holds the dominant factor and determines the level of a person's health directly. Ever feel dizziness, bloating, nausea and abdominal pain may be due to a late meal?
What happens if it lasts for a long time in terms of continuous progress without you realizing it? Ria implicated in the fun of the day you may feel okay not to eat at regular intervals. Or all missed it. Health Tips obviously advised to immediately correct such bad habits.

How? I really can not regulate the time just for that. It should be understood there is quite a lot of people who should be in a similar situation, it is not possible to set the time just to meet mealtimes only. Even those that are in such a dense environment with the highest stress levels as well as engaged in the production or service must take place non-stop throughout the day. Tips on health is needed by them in order to maintain their health in everyday situations such extremes.

Various Types of Best Food Sources of Iron

Iron is a mineral that is needed by the body. Its function is to bind and carry oxygen from the lungs throughout the body.

Although it seems trivial, but the role of iron is essential for our body. Distribution of oxygen, immune and red blood cell formation is strongly supported by this mineral. Iron deficiency can impair the immune system, anemia, and make the body sluggish.

Well, here are the best food sources of iron are good consumed to meet the needs of our body iron.

A. Animal sources of Iron

1. Eggs
Eggs are rich in all minerals, including iron, and vitamin B. Ideal eggs consumed at breakfast because it contains a sufficient amount of energy.

2. Beef
Meat is animal foods. As easily processed beef. In 100 grams of beef fillet contains 201 kcal of energy, 14 grams of fat, and 2.8 mg of iron.

3. Fish
One is believed to seafood rich in omega-3 and 6. Baronang fish known to contain as much as 3.8 mg of iron per 100 grams. Selian that sardines also contain 2.5 mg of iron per 100 grams. The salmon fishing is the main source of protein and omega 3 fatty acids.

B. Iron from vegetables sources

Green vegetables such as spinach, caisin, and pokcoy is one kind of green vegetables are easily available. Leaves in green vegetables are rich in iron. In 100 grams of green spinach contains 3.5 mg of iron, 16 kcal of energy. While 100 grams caisin containing 1.9 mg of iron and 20 kcal of energy.

1. Potato
Potato skins, maybe most of us do not eat the skin of the potatoes and peel it for disposal. Apparently studies have found that the skin of the potatoes have iron five times larger than their own flesh potatoes. So now let yah eat potatoes with the skin.

2. Spinach
Spinach, is a vegetable which helps us to bind iron. With spinach we can tie a lot of iron, and the spinach is already known to reduce the symptoms of anemia. So feel free to eat spinach every week. In addition to iron, spinach also contain vitamin A.

3. Corn
Corn is rich in iron and copper. Maize is also a good source of vitamins A and C.

4. Watercress
Watercress is an excellent source of vitamin A and vitamin B and C. Watercress contains high amounts of iron, calcium, and potassium.

5. Chard
Chard is a vegetable that contains vitamin A and iron.

C. Sources of Iron Fruits

1. Apricot Fruit
This fruit contains iron which is perfect for ensuring the body gets iron intake.

2. Fruit Beet greens
Beet greens are a source of vitamins A and B2. Beet greens can also enrich the blood with iron and manganese



3. Citrus fruit
help fight diseases caused by vitamin C deficiency, as citrus fruits contain folic acid

4. Prune fruit
Prune fruit, is a type of fruit that has a lot of iron compared apples and papayas. In the prune juice contained 3mg iron. So try this fruit to smoothen our blood circulation throughout the body.

D. Sources of Iron Nuts

Nuts are often shunned because of the myth that acne can grow more. But you know? Tenryata nuts have a lot of iron. In 100 grams of beans contained 5 mg of iron and 102mg calcium. So for iron, nuts can help us spread the oksegine in the body.

1. Peanuts, green peas and soybeans
Peanuts, green beans and soy beans are processed nuts easy. 100 grams of soybeans contains 381 kcal of energy, and 10 mg of iron. While green beans contains 323 kcal of energy and 7.5 iron per 100 grams.

2. Beans Lentils
Lentils are a small round shape and can be presented to the daily menu. It can be made sweet soup or porridge. In 1 cup of lentils contains 6.6 mg of iron.

3. Brown rice
source of fiber, vitamin E, folic acid, and iron

E. Iron Sources of Processed Foods

1. Oat bread
Bread wheat is an option for dieters to memenuhiisi stomach, but it turns out wheat containing a large iron, besides having the function of preventing heart disease and cancer. So even if not on a diet of bread wheat could be an option for our iron binding.

2. Raisins
Raisins contain iron which is very high. Raisins are also a food that is alkaline and can help the body cope with the acidic conditions.

3.Sereal
The food is often served for breakfast menu is very good for health. � cup of cereal contains 18 mg of iron. While 100 grams of instant oatmeal contains 11 mg of iron.

Dried 4.Buah
Currant fruit, pig, apple, pear, apricot and peach fruit is most often dried. But dried fruits that contain lots of iron is raisin and plum. � cup raisins contained in 1.9 mg of iron, and in 1 cup prunes contained 1 mg of iron.

5. Non-fat yogurt or skim milk
At a minimum you will get one-third of the calcium content in one cup per day. Calcium will build and maintain bone health.

Okay, that was some kind of food source of iron consisting of meat, vegetables, and fruits.

Best Food For Your Skin

Our body, including the skin, requiring healthy foods, such as healthy fats, protein proper, fruits, and vegetables. Here's five of the healthiest foods for your skin:

1. Almon.
Consumption handful of almonds a day can increase the levels of vitamin E, an antioxidant important for healthy skin, it also moisturizes dry skin. It also protects the skin from aging, inflammation, and even skin cancer.

2. Green tea.
Three cups of green tea a day can contribute enough antioxidants to your body, so as to fight premature aging and inflammation. The risk of skin cancer will also be substantially reduced. "

3. Broccoli.
Rich in vitamins A, C, and K. Vitamin A can reduce oil production, vitamin C is a powerful antioxidant, and vitamin K can help prevent bruises on the skin. So eat this wonderfood.

4. Fish.
For example, salmon and cod are rich in omega-3 fatty acids. It is important diasup because our bodies can not produce it. These fatty acids will nourish the skin, moisturize and prevent irritation, it can even improve the skin from chronic diseases such as atopic dermatitis and rosacea. The fish also contain vitamin D which is good for protecting the skin from the sun. For those who do not like fish can replace it with flaxseed, hazelnuts, walnuts.

5. Sunflower oil.
Contains omega-6 fatty acids such as linoleic acid which is important to prevent dry skin and inflamed. Also vital for the formation of prostaglandins, hormones that keep the body's cells to function properly. To get healthy skin, try salmon consumption plus broccoli, then flush with a little sunflower oil.

6. Eggs
Eggs are a source of zinc which makes it the main food for brighter skin. Had your diet insufficient efficacy of zinc, you tend to have skin that is dull and not shining. Zink also acts prevented impression oren skin and acne.

7. Avocado
Avocado fruit disenaraikan well as food for the skin enlightenment. High fat content in the fruit makes the skin moist when vitamins as anti-inflammatory. Add avocado in a salad or hiris lime-juice to your sandwish.

8. Strawberries
Strawberry is rich in anti-oxidants and help repair skin cell membranes. Had you have acne skin, sunburn and redness impression, do not forget to enter the strawberries in your diet. Maybe after this you will be a fan of strawberry shortcake?

9. Spinach
Spinach - vegetables that may make you vomit when you were little, but also can make Popeye becomes very strong - is a vegetable that is loaded with antioxidants and also contain substances that can fight cancer such as sulforaphane, beta carotene, vitamin C and fiber. Spinach has also been investigated by Australian scientists, can improve your memory.

10. Brocoli
Other vegetables rich in antioxidants are brocoli. Brocoli belong to the family of plants that is very helpful in fighting body toxins and cancer. To maintain essential enzymes in broccoli, some nutrition experts recommend eating broccoli in a state still fresh (raw) or at least cooked by steaming.

Brocoli is also a type of plant that is rich in calcium, which is needed calcium to prevent osteoporosis and helps the absorption of vitamin D.

Sources of Vitamin A, and Vitamin A deficiency Functions You Need to Know

Vitamin A is always associated with eye health and carrots. This statement is not wrong, because it's one of the benefits of vitamin A to maintain eye health is by improving the integrity of the retina and the vegetables were carrots also contain pro-vitamin A or beta-carotene in the body which in turn is converted into vitamin A. However, you should know that vitamin A has another function to your body's health.

Lack of vitamin A can cause eyes can not adjust to changes in light from outside. Early symptoms of vitamin deficiency in will cause you to hit the state in which night blindness is caused less clear vision at twilight. Given the function of vitamin A for eye health is so important that meet the needs of this vitamin in your body. Vitamin A is not only found in vegetable carrot, but also found in dark green vegetables such as spinach and orange fruits. In addition, vitamin A can also be derived from animals such as milk, liver, cheese, egg yolks and butter.

In addition to eye health, here are some of the functions of vitamin A is beneficial for your health:

1. Vitamin A helps cells reproduce normally commonly called differentiation. If the body does not do will affect the differentiation of pre-cancerous conditions.
2. The second function of vitamin A that can help maintain healthy tissues. Therefore, this vitamin can help the wound heal.
3. Vitamin A is necessary for growth and development of the embryo and fetus, determine which genes in the formation of organs in embryonic development.
4. Vitamin A can help maintain the health and structure of the skin, hair and teeth.
5. Vitamin A can also help overcome skin diseases such as acne.
6. The last function of vitamin A is vitamin A needed in normal reproduction by affecting the function and the formation of sperm, ovaries and placenta.
7. Maintain eye health.
Vitamin A plays an important role in the formation of the sense of sight. This vitamin will help change the molecular signals from the received light beam or retina to be a projection of the image in our brains.

Various Sources of Vitamin A


1. Cereals
Comes from yellow corn and wheat

2. Tubers
Tubers contain a lot of vitamin A is the sweet yellow, sweet steamed yellow, red sweet potatoes, yams red,

3. Cereals
From seeds or beans are peas and beans

4.Sayuran
Vegetables that contain a lot of vitamin A such as daffodils, spinach, spinach fried chips, bunkil taro leaves, red amaranth, velvetleaf leaf, guava leaf, leaves cashew nuts panjangl leaves and other green leaves, Gandaria, beans, kankung, chinese cabbage , pumpkin, soy pack, princess shy, young ranti, seaweed, mustard, clover, Hintalo eggplant and carrots.

5. Fruits
Examples are apples, country, persimmon, mango, papaya, banana, and breadfruit Sowa.

6. Animal
Animal sources of vitamin A derived from chicken, duck, lamb kidney, beef liver, chicken liver, liver sausage, different types of fish (rabbitfish, skipjack, cork, kawalinya, clams, lehoma, malugis, crab, sardines, coral trout, and tuna Titang ), fish eggs and salted eggs.

7. Processed
In addition there are also vitamin A naturally derived dri processed as head of milk, butter, fish oil, palm oil, fish flour and milk powder.

Foods that contain vitamin A High

liver (beef, pork, chicken, turkey, fish) (6500 mg 722%)
carrots (835 mcg 93%)
broccoli leaf (800 mg 89%)
sweet potatoes (709 mg 79%)
butter (684 mg 76%)
spinach (681 mcg 76%)
spinach (469 mcg 52%)
flask (400 mg 41%)
collard greens (333 mg 37%)
Cheddar cheese (265 mg 29%)
honeydew melon (169 mg 19%)
eggs (140 mg 16%)
apricot (96 mg 11%)
papaya (55 mg 6%)
mango (38 mg 4%)
beans (38 mg 4%)
broccoli (31 mg 3%)
milk (28 mg 3%)

Signs of Vitamin A Deficiency

Ever heard of low birth weight? Must have it. Well, low birth weight babies are going to bring a deficiency of vitamin A. Because infants with low weight, which weight less than 2.5 Kg baby more easily threatened by lack of vitamin A. In the development of the baby's age if not treated immediately get the intake of vitamin A, diseases such as night blindness, corneal xerosis be suffered.

Other diseases such as autoimmune lung disease and ARI (Acute Respiratory Infection). Lung disease is caused by a lack of various vitamins, including vitamin A. Usually autonium disease of the lungs attacks the adults who have the habit of smoking. But it can affect the baby if the lack of intake of vitamin A. Because according to the table of vitamin deficiency, the vitamin A that gives a bigger impact on the body's T cells. T cell immunity is the effect on the body.

Diseases caused by deficiency of Vitamin A

- Hemeralopia that arise due to the decreasing ability of Bacillus cells at twilight
- Bitot spots (damage to the retina)
- Seroftalmia (cornea dries due to disruption of the tear glands)
- Keratomalasi (completely damaged corneas due to reduced oil production meibom)
- Frinoderma (scaly skin of hands and feet due to impaired formation of the skin epithelium)
- Bleeding in the lining of the intestines, kidneys, and lungs because of damage to epithelial organs
- The process stalled growth

Well, it turns out the benefits of vitamin A not only for the eyes just right? Hopefully some of the above it can be helpful to you.