Foods Archives - Fit & Elegant

Not Losing Weight on a Vegan Diet?Here’s how you do it less than a week!

January 5, 2022September 27, 2020 by Kristin Brown

Not losing weight on a vegan diet is a mystery that needs to resolve. This scenario can be a sign that there is something wrong with your diet. Losing weight is a challenging habit, mostly when you are used to eating animal products.

Not losing weight on a vegan diet simply has to adjust the ingredients of each meal. A vegan diet needs a different approach, and this diet does not need to be pure vegetables. There are reasons behind the mystery, but there are always ways to figure it out.

I tried several vegan diets. But my first try is memorable because I do not know what a vegan diet truly is. Well, there are foods and habits that you should avoid if you want to gain the benefits of going vegan, and lose weight,

In a vegan diet, you cannot associate it with being lean. According to a study, there is a common probable cause of cutting out animal products to lose weight. And perhaps this is one reason why not losing weight on a vegan diet happened most of the time.

What are vegan diets?

Vegan diets can be prepared and eaten in many forms. I tried most of the vegan diets, but the following are my favorites.

A vegan diet based on a wide variety of whole plant foods is what a whole-food vegan diet is about. It includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

Most of the time, I tend to eat raw fruits, vegetables, nuts, seeds, and plant foods. It is not literally raw, but it only cooked lower of the ideal cooking temperature, 118°F (48°C). This vegan diet is called a raw-food vegan diet.

Now you will realize that there are plants that contain a high level of fats. Some of these plant foods are nuts and avocado. Of course, you will have to set away these foods to your diet, and if you do this vegan diet, you probably are preparing and taking a fruitarian diet.

A vegan diet can provide you high-carb foods in the form of potatoes, rice, and corn. These foods contain starch. You can eat this vegan diet instead of having fruits in your meal diet.

I also tried eating before 6 PM. My usual foods are low-fat but high carb since I need energy for my daily activities. But after 6 PM, I limit my foods for easy consumption only.

So a vegan diet is not all about vegetables and fruits. You can add some exciting foods like nuts, cheese, and other foods with low-fat, of course.

Why are you not losing weight on a vegan diet?

For me, not losing weight on a vegan diet depends on the habit of eating obviously. But do not blame only yourself. Maybe other factors need to consider why not losing weight on a vegan diet is happening.

Make sure food portions are enough when serving.

Sometimes when you eat, you need the right portion. Food serving depends on your age, sex, height, body weight, and physical activities. If you are not eating the right amount of food or you exceeded from calorie intake of your body, there is a higher chance of not losing weight on a vegan diet.

Eat an adequate amount of protein.

To maintain muscle mass in our body, we need an adequate amount of protein. Losing weight does not mean that you need to lose your muscle mass as well. If you think you are dropping muscle mass because of your vegan diet, you should think twice and look for alternative forms of a vegan diet with high protein and carbs and less fat. Additional consumption of nuts will increase the protein amount in your body.

Eating on time is essential.

The amount and quality of foods are not only an important thing when you are on a diet. When I was on a vegan diet or any diet that I was taking, I made sure that I was eating at the right time. Meals during breakfast and lunch give me the fuel for my daily activities. With a vegan diet, it should be proportionate, and the right timing is what I need.

What Foods to Eat to Lose Weight While on a Vegan Diet?

Some foods can help you lose weight while on a vegan diet. Vegetables have minerals and vitamins that can give calories and high in fiber. You can get these from a variety of vegetables and fruits.

Grain Bowl

To make it simple, try using brown rice, quinoa, or whole grains for extra fiber. Then add some beans and mix of vegetables sauteed or roasted. You can add red tomatoes for additional lycopene, which is good for the heart. Some berries can be an excellent choice to boost brain functions and sweet potatoes for vitamin A.

Omega 3 Fatty Acids

Okay, let us move to another level of fat source food. If you think you miss omega-3 fatty acids, you will need some food with healthy fats. Foods you can add to your vegan diet are flaxseed, walnuts, canola oil, and soy. Soymilk is good for breakfast because of the fortified DHA.

The combination of fortified products like milk and yogurt and the omega-3 fatty acids, which can be found in fish like salmon and sardines, can give you energy. Its effects can be seen in your skin and muscle mass.

Iron-Source Foods

Enough iron in our body gives us adequate energy to perform daily activities. In a vegan diet, legumes and leafy greens are excellent sources of iron. Of course, you cannot add animal and by-products to your vegan diet.

But the problem with this, protein-based foods have slow absorption compared to animal proteins. For easy absorption, you need to take vitamin C. Foods rich in vitamin C helps to boost absorption and calcium-rich foods. These can inhibit iron absorption. I tried this combination, and I have seen a good result, such as increasing metabolism.

Sharing My Thoughts

For a year now of taking a vegan diet, I make sure to include vitamins and minerals to my diet meal plan. Since a vegan diet includes high carbs and low fat, protein foods should not be missed. Aside from protein, fortified foods are essential for energy and aids brain function. Supplements also help my body to maintain fit and healthy.

9 Nutritious Foods to Boost Immune System!

July 20, 2020 by Kristin Brown

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Foods that boost your immune system are the ideal meals that our body needs at any given time and circumstances. Our immune system requires balance and harmony within our body to function well.

Foods that boost your immune system is like a chart of healthy meals that you need to consume correctly. Adequate amounts of nutrients are required by our body to keep away viruses and bacteria from infiltrating our bodies.

There are significant reasons why our body needs foods that boost your immune system. According to some researchers, the effects of eating healthy meals have outstanding results that can be seen in body weight, mental health, and emotional conditions.

Why is it important?

It is crucial to know the foods that boost your immune system and can help your overall health. A healthy lifestyle is what you need to strengthen your immune system. There is no other way.

At this time, when a novel coronavirus is attacking our body, there are plenty of ways on how to prevent it—proper hygiene, regular exercises, and of course, eating the foods that boost your immune system.

We take our good health for granted. I became aware of my health and good eating habit after talking to my best friend, who is living in New York City with her son. Unfortunately, she has been tested positive for coronavirus after working as a frontline at NYU. I was talking to her via social media while in isolation helps her to ease anxiety about the virus. Imagine the feeling of being departed from your child as well as to the rest of the family members?

It is now time to take care of our health first before we do anything. While conversing with my friend, we came up talking about how she is coping with the disease. She told me that she has been following strict protocols from the World Health Organization on how to prevent the worsening of the virus. Some of which she was doing is getting complete rest, drinking enough water, taking some vitamins and supplements, and eating healthy foods that can build a robust immune system.

Healthy Foods that Boost your Immune System

From the many concepts on how to boost your immune system, there are many practical ways to increase immunity. According to the studies, stimulating the cells of the immune system has no definite good effects recorded contrary to the attempt of many to promote only the cells of the immune system. Remember that immune cells are constantly generating.

What are the healthy foods to eat for your immune system?

Going back to my friend, who was in isolation until she got a negative test result from the novel coronavirus. She listed down all the foods she was eating at that time, with proper medications from her doctors and, of course, eating healthy meals, which include the foods that boost your immune system.

1. Elderberries

From folk medicines, elderberry is a shrub that was used in using syrup and lozenges. Many years ago, this was one of the herb medicines that gave antiviral, anticancer, and anti-inflammatory properties. These are the effects in our body because it contains high in flavonoids.

As plant medicine, people are now considering elderberry syrup for colds and bacterial sinus infections. Therefore, eating it raw can help your immune system.

Warning: Elderberries cannot be taken with other laxative medications, steroids, and other medications that suppress the immune system. Also, those who are undergoing surgery and chemotherapy should avoid taking the elderberry. The same goes for the treatment of diabetes because this berry can lower blood sugar.

2. Mushrooms

Foods that boost your immune system include eating mushrooms. Why mushrooms?

Mushrooms are high in selenium and vitamins B (riboflavin and niacin), which are necessary for keeping the immune system functioning well. It is also a top source of polysaccharides, sugar-like molecules that boost immune function.

Warning: Clean the mushrooms thoroughly and make sure to cook it well before eating.

3. Acai Berry

Antioxidants in acai berry are one of the foods that boost your immune system. Acai berry is a fruit with black-purple color, and you can only find it in Brazil and some parts of South America.

This berry is high with anthocyanins, a very potent antioxidant that our body needs to combat oxidative stress, which later on can cause cancer cells.

So eating acai berry offers more than boosting immunity but also lowering inflammation in the body. There is no warning in

4. Yogurt

When consuming yogurt, look for low-fat yogurt. In a serving of yogurt, it can give you a daily requirement for vitamins B12, B2, and D. Adequate levels of these nutrients are necessary to boost immune function.

Aside from these nutrients, yogurt is rich in probiotics. It will help your immune system to reduce the severity of colds because of proper digestion and detoxification.

5. Spinach

It is one of the foods that boost your immune system with its high content of vitamins and minerals. Folate, vitamins A and C, fiber, magnesium, and iron are nutrients that our body needs to boost immune function. It also provides nutrients for cell division and DNA repair.

To enjoy the highest value of nutrients from spinach, eating it half-cooked should do it.

6. Broccoli

After spinach, you can rely on broccoli for this vegetable can give you a powerhouse of nutrients that will boost your immune system. Believe it or not, a cup of broccoli can provide our body with necessary vitamin C. Aside from it, you can enjoy beta-carotene, potassium, magnesium, zinc, and iron. It is also rich in glutathione that improves antioxidants in our body. Like spinach, there are lots of recipes for broccoli to enjoy.

7. Chicken Soup

A homemade cook food should do the trick when you are sick, especially when you are in isolation to improve your health condition. Now, to make a little twist with the foods that boost your immune system, you can have a bowl of chicken soup.

Based on previous studies, a serving of chicken soup can make a recovery faster than usual. When we have colds or flu, the tissue in our respiratory tract gets infected, and this is the cause of inflammation. This inflammation will move the white blood cells to the area of mucus production.

So what is in the chicken soup? The chicken soup has ingredients that can decrease mucus production related to colds.

8. Pomegranate

Pomegranate is one of the foods that boost your immune system. Studies are showing what are the benefits of pomegranate in our bodies.

The majority, these fruits fight bacteria in our bodies such as salmonella, shigella, listeria, among others, which cause diseases. Including pomegranate in our daily foods that boost your immune system, we can avoid plaque buildup and gingivitis.

Moreover, the pomegranate has antiviral properties that fight flu, herpes, and other viruses. Harmful viruses and bacteria are evidence of what pomegranate promotes, which is an increased function of the immune system.

9. Ginger

If you are asking what could be the best foods that boost your immune system and at the same time give anti-inflammatory, maybe the ginger is your answer. There is a compound in ginger that provides a high anti-inflammatory.

Also, ginger increases antioxidants properties in our body to address arthritis, cancer, and treat neurodegenerative disorders. It is also proven to have antibacterials and antiviral properties.

Sharing My Thoughts

These foods that boost your immune system are included in my friend’s list of essential foods to eat before the novel coronavirus. And this is 100% safe when ingested.

Foods to Avoid Eating when You are Sick: Best Ways to Keep Away Flu!

April 25, 2020March 22, 2020 by Kristin Brown

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Foods to avoid eating when you are sick are essentials to know, so you will know what the foods you should consider when you are feeling unwell are. But how will you know if the meals are good for your health?

Foods to avoid eating when you are sick are among those healthy foods that have healthy benefits depending on what illness you are feeling. Of course, some foods are good sources of vitamins and nutrients that you are deficient in.

Frequent colds and other seasonal illnesses because of change in weather should be addressed with proper medications and self-care. Self-care begins with the food you are eating and the hours of sleep you have daily. Personal hygiene is also one of the factors to strengthen your immune system.

For instance, when you catch the flu virus, you have to make sure that you can stop it from spreading and mutating in your body. You should know how to get some additional remedies aside from OTC medicines.

Despite the foods to avoid eating when you are sick, here are the proper foods that you can eat. From soup to fruits to vegetables, you can pick your choice to alleviate your sickness.

Quick Essential Foods when You are Ill

When you are feeling ill, you can have chicken soup or a broth-based soup that will give you extra energy. It is one of the foods that was considered years ago by physicians who have inflammation problems.

What are the secret ingredients of chicken soup? There are no hidden ingredients in chicken soup. It only contains the amino acid, the cysteine, which helps in thinning mucus in the lungs. According to research, it inhibits neutrophil migration to prevent infection for patients with symptomatic upper respiratory tract infection. The hot and steamy broth that moisten nasal passages prevent dehydration and fight inflammation, especially in the throat. Now you have all the answers to why chicken soup.

Aside from chicken soup, one of your choices is eating citrus fruits. Vitamin C from fruits can reduce the length or the severity of colds. Oranges, lemons, grapefruits, and limes are good sources of vitamin C because of the high dosage it contains. It also helps in the speedy recovery of your body from colds and flu.

You can also add the garlic in your list of healthy foods when you are sick. Garlic is one of the essential ingredients when you are cooking. But others are using garlic for medical purposes. With combinations of other herbs, garlic has therapeutic effects like antibacterial, antiviral and antifungal. It is proven for many centuries, and now you can rely on this method to fight flu and other diseases.

When it comes to the immune system, bananas will give you antioxidants and soluble fiber which can relieve your stomach for any gastrointestinal illnesses.

The combination of chicken soup, garlic and banana can enhance your immune system and increase the chances of your recovery.

Worst Foods to Avoid Eating When You are Sick

When there are healthy foods, there are also foods to avoid when you are sick. Yes, some foods can make you feel ill.

High in Fat

Foods that are high in fat or fatty foods like fries, burgers, and pizzas are challenging to digest. When you are ill, you should stop eating this kind of food, especially when you have the flu. The virus tends to live longer in your body when you eat too many fatty foods.

Dairy and Sweet Foods

How accurate is that dairy foods can thicken the mucus? Though there are no clear studies about dairy on promoting mucus production, the best way to keep on the safe side is to avoid eating dairy foods. Skip the milk and other products just to make sure that your mucus is thinner as it should be.

For sweet foods, it can suppress the immune system and can cause inflammation. Artificial sugar found in some foods like doughnuts, pastries, and cereals, can block the nutrients which may help your body to recover.

So if you are feeling ill or experiencing some flu symptoms, these are the foods to avoid eating when you are sick.

Foods that Cause Gas and Bloating

When feeling ill, like having diarrhea, there are foods that you need to avoid. The upset stomach has many reasons, and it is better to see your doctor if you cannot stop it by eating some healthy foods and first aid remedies. Healthy foods that you should eat are bananas, rice, applesauce, and toast. You can also eat oatmeal, boiled potatoes, and baked chicken.

But the foods to avoid eating when you are sick include sugarless candy or any other food with artificial sweeteners. These foods are indigestible and can trigger diarrhea. You can also add to your list the onions, broccoli, cabbages, and beans. It can aggravate your stomach, especially when eaten with alcohol and caffeine beverages.

Starchy Foods Cause Sore/ Irritation of Throat

When you have a sore throat, some foods can trigger irritation in your throat. To prevent this illness, you should avoid hot liquids and starchy foods such as potato chips, nuts, and granola. You may also skip drinking acidic juices from fresh fruits and vegetables. Orange, grape, and lemonade can trigger the irritation of your throat.

So what are the best foods to eat when you have a sore throat? Sometimes, sore throat is caused by bacterial infection when you have oral problems. And this is the reason why proper hygiene is crucial so you can prevent the occurrence of illnesses.

Now, what are the foods to eat to prevent or cure a sore throat? You can drink peppermint, lukewarm if possible. It has analgesic and anesthetic effects. Also, you can add organic honey for the inflammation that may develop in your throat. Some recipes that are good for your sore throat are cream soups, mashed potatoes, scrambled eggs, and custard.

Too much Alcohol and Caffeine

When you drink too much alcohol or caffeine, you are dehydrating yourself, which is one of the reasons why your body aches. Body aches have many factors, and one of these is not drinking enough fluids. So to prevent body aches, you can opt for healthy foods like magnesium and calcium foods such as bananas, nuts, beans, and leafy greens.

It goes the same when you have headaches. However, other foods to avoid eating when you are sick or have a headache include artificial sweeteners, MSG found in processed foods, chocolate, red wine, and dried foods. These foods can increase blood pressure, which results in headaches.

The best way to cope with headaches is to eat healthy foods and drink more fluids. You can tell if you are just dehydrated after 20 minutes, you drink, and you feel better. Otherwise, you should look for other remedies like ointment or prescribed medicines.

Foods Causing Runny Nose

When you have a runny nose, there are plenty of reasons why you have it. It may be a sign or symptom of a common cold. Do not let it worsen and turn into flu. The best way to fight it is by drinking warm tea that can soothe your nostrils and makes you feel better. Ginger tea can give antioxidants and has anti-inflammatory properties that can help clear up your nose. The foods to avoid eating when you are sick or have a runny nose are spicy foods.

Our Insights

With all the illnesses and diseases, one way to prevent them from getting it is by doing personal hygiene. The virus that causes irritation and inflammation of blood vessels in your nose to make you hard to breathe. Also, maintaining cleanliness around you is one of the factors so you can prevent from having colds or flu. So to stay healthy, foods to avoid eating when you are sick are essentials, but you should know proper hygiene and cleanliness of surroundings.

Foods to Avoid Before Workout are the Keys to Excellent Results

September 23, 2020December 26, 2019 by Kristin Brown

Foods to avoid before workout are usually identified as unhealthy foods. But not all foods to avoid before you hit the gym are those in the red zone. Some of these are the common foods we eat.

Foods to avoid before a workout are those without a portion of nutrition. The common foods we avoid are high in sugar and bad cholesterol. But there are foods that we can keep on eating before a workout.

Eating before a workout is not bad, but choosing what to eat in your meal is what we need to do. If you want to achieve your goal in the time frame you set, you will need to list down the foods to avoid before a workout. Make sure that you opt for fruit as your snack instead of junk foods and flavored drinks. It is essential because if you are eating some foods that make you gain more weight and replace all the calories you burned after exercise, you will not see the progress of your performance.

You will keep on saying that even you workout hard, you are not losing weight. Do not blame your gym instructor or the routine you are making. Maybe you should check the foods you are eating before and after your workout. Also, check how many glasses of water you drink to keep you hydrated as you sweat out the body fats. More veggies mean to improve and maximize your strength in completing your routine.

Therefore, it is crucial to know what foods to avoid, just minutes before a workout because it will have a significant role during your workout. Also, if you are doing your training, your energy should focus on powering your exercises instead of digesting the food you eat before a workout. This will lead to better fuel your blood with nutrients. Morning meal especially breakfast helps you to prevent discomfort for the whole day session.

Here are some of the foods to avoid before a workout.

Too much fiber foods

Eating foods rich in fiber is a healthy way of getting yourself to feel satiety. But too much fiber is not suitable for your body before a workout. One good example of a food that you need to avoid is flaxseeds.

Flaxseeds are the best source of fiber, but too much of it can develop gas in your stomach. So, getting bloated before a workout should be avoided. However, if you are in a diet full of fiber, you should eat 2 hours before and after a workout.

Other foods to avoid before exercising are bran, high-fiber bread and fiber supplements. Instead, eat foods rich in protein and carbohydrates. Just enough to make you feel nearly full so your energy will be used especially when doing sports, not for digesting the food.

Energy Drinks

Energy drinks are one of the misconceptions for food to intake before a workout. Why? Because energy drinks contain more sugar than other beverages, but excluding sodas. Though our body needs sugar as a source of energy, the food we are eating contains sugar, which our bodies stored if we are going to do some exercises.

So refrain from drinking energy drinks instead choose beverages that will keep you hydrated for the whole day.

Carbohydrates that are Hard to Digest

Not all carbohydrates can be digested easily. Some of the foods rich in carbohydrates are not easily digested.

For example, hummus is known as a good source of carbohydrates, but the carbs we get from eating hummus cannot be digested for a short period. The carbs we are getting from hummus can cause bloating, according to scientific research. Therefore, before you go outside to do workouts and exercises, you should avoid eating hummus.

Acidic food

Non-acidic food is vital if you want to get the best result of your workout. We suggest skipping consuming dairy products. Though our body needs calcium, the intake of dairy products before an exercise can result in digestive problems like too much burping or being acidic. You do not want to be exposed to this kind of situation during a workout, so better stay away from dairy products.

Salty Foods

Do not get this wrong because foods that are salty like nuts can boost your mood to workout. But high sodium foods can disrupt the natural flow of fluid in your body. You do not want to experience joints and muscle cramps during your exercise, so make sure you only have enough salty foods.

Unripe Banana

Before a workout, you have to avoid eating a green or unripe banana. If you want to eat bananas before a workout to have enough potassium, which is good for the heart and muscles, you have to opt for ripe bananas.

Green banana should be avoided to eat before a workout because it will make you bloated and uncomfortable. Also, it will take longer to digest because it contains starch. Foods rich in starch are challenging to digest, so you have to avoid these before a workout.

Hard-Boiled Eggs

Avoiding hard-boiled eggs before a workout will save you from carbohydrates and protein that you cannot use. Before exercise, it is essential to have foods that provide a good source of carbohydrates and protein.

However, hard-boiled eggs do not contribute to your workout. Instead, you have to avoid this kind of food so you can get the best results of your exercise.

Spicy Foods

Aside from salty foods, you have to be careful when choosing other variance of foods. For instance, spicy foods like Thai or Mexican should be avoided before a workout. Though you can see the ingredients of these dishes are more on vegetables and fish, and lots of spices, you should know that these spicy foods can make heartburn.

If you are experiencing heartburn before a workout, you should skip your schedule at the gym. Because, when you are in this state, workout and exercises can only worsen your heartburn. So it is better to skip spicy foods before hitting the gym.

Delicacies

Of course, another food source of sugar are delicacies like muffin and protein bars. Do not be conceived when someone told you that treats are free from sugar and low carbohydrates. Sometimes, these labels can be tricky and affect the judgment of your choice.

For instance, muffins have too much butter and oil, which can make your stomach feel empty quickly. So the tendency is you are going to eat something every once in a while.

The protein bars on the hand contain lots of sugar like candies. You should not go after the labels of ‘more protein less sugar’ or ‘ 0% calories’ — these advertisements about foods to avoid before a workout should be watched closely.

Caffeine Drinks

Other beverages have lots of sugar especially juice and smoothie. But also you have to avoid foods rich in caffeine. Lots of sugar and dairy always accompany coffee and other drinks with high caffeine percentage. Milk tea, for instance, is one of the beverages with caffeine and lots of sugar and coffee. A cup of caffeinated drink will make you dehydrated faster than normal people do.

However, you can still consumed the recommended caffeine in a day to get the health benefits. With the right amount of it, you can prevent the feeling of fatigue and do not lose hydration.

Rice Cakes

Asian’s most common foods are rice cakes. When the celebration comes, rice cakes are always present on the table, causing you extra sugar and carbs.

Though you consider as dish or snacks, rice cakes are foods to avoid before a workout. It prevents you to perform and make your routine effective.

But according to studies, the carbohydrates and sugar it contains can replace all the calories you burned after the workout. So take a little amount if you cannot resist the temptation of eating rice cakes. It is that simple and veggie as your option for healthy snacks. Also, try oatmeal to balance carbs and fiber for your diet meal plan. Other alternatives for carbs are cauliflower and wheat.

Avocados

Avocados are known to be high in fat, and we are aware of it. So we are giving you these ultimate tips when eating avocados – Eat avocados two hours before and after your workout. Why? Because healthy fat is what our body needs to aid the digestion of food. So, eat avocado in moderation and avoid taking it right before a workout.

Our Insights

As mentioned above, some foods need to avoid before a workout, but it does not mean that we should not eat these foods at all. Health-conscious people recommend to include the right intensity of fitness training with the number of meals or vice versa. Eating in moderations is the best way to enjoy the food you want to eat and, at the same time, achieving the goal you set for your workout.

Easy Tips on How to Lose Weight Naturally to Enjoy the Holiday Season

April 26, 2020November 19, 2019 by Kristin Brown

Easy tips on how to lose weight naturally can save you from the weight you will gain this coming holiday season. Family gatherings and celebrations will definitely give you a souvenir in your weight. So you will need to have a good exit point to less guilt in you while enjoying all the good times.

Easy tips on how to lose weight are not just a numbers game. It is done sincerely and regularly. When doing a weight loss program, you need to focus and look forward to the results of your exercises and workouts.

To kick start your weight loss program, you can start with the basics. Then with a proper routine, you have to keep up with the schedule. Make sure you are doing it right, and you strictly follow your plan.

20-minute Morning Workout

The ideal exercise for your easy tips on how to lose weight naturally should be done in the morning before you start your schedule for the day. According to studies, the people who performed exercises in the morning are found to be healthier and slimmer compared to activities performed later in the day.

Practice Eating the Right Food

Included in the straightforward tips on how to lose weight naturally is planning your snacks. If you want to control the calories, carbohydrates and fats, you will intake daily; you should limit yourself from eating outside. Make sure that you have your own meal and snacks. In this case, you will be the one in charge of the preparation of your food.

To complete your meal pack, make sure you have small packages of protein sources like nuts, seeds, yogurt, sprouts, dark chocolates or cheese. Also, you can add an apple daily to keep you satiated.

Part of your meal plan is drinking enough fluid, non-caffeinated, of course. And skip drinking soda if you want to lose some weight. Other than water, you can choose to drink green vegetable juices. Fruit juices can also keep your body hydrated. And one study showed that drinking plenty of water, it increases the metabolic rate by 30%.

More Fiber and Protein, Less Salt

Salt has implications that when you eat more than your body needs, it can cause water retention. You should avoid foods, especially chips, high sodium foods like preservative food. It is needed to prevent because conservation of water will make you bloated. Also, unhealthy foods like chips can give you more calories than your body requires.

While eating foods high in fiber and protein, you should eat slowly. By doing so, you will absorb all the food nutrients, and food digestion will be easy.

Protein and fiber, when consumed, can be a good source of energy. And when you have full strength, you can perform your workout and exercises that will help you lose weight quickly.

On fiber, look for high fiber foods or less “energy dense” to have fewer calories. When to eat food with high fiber? As one of the easy tips on how to lose weight naturally, make sure you eat fiber foods in the form of oats or fresh fruits and salad.

Control Your Cravings to Follow Easy Tips on How to Lose Weight Naturally

The most effective and practical way as easy tips on how to lose weight naturally is to keep out of unhealthy food at home. Some foods, like processed and packaged foods, have harmful effects. So keeping it away to your home is an excellent way to stay on easy tips on how to lose weight naturally.

Think about your ideal weight and how you can achieve it. The primary step is to manage the food you will store at home. Visualize what will happen inside your stomach if you eat unhealthy foods. Focus on the foods that can help you lose weight but at the same time will make you feel satiated.

Learn Many Movements

There is no way that you can lose weight when you have regular exercise and daily routine to keep your body sweating. Your muscles need to be a workout, and you should know how to do it properly.

Learn some movements that will keep your body busy. Try to take a walk after your meals. Give yourself a 10-minute walk after every meal, and you will notice the increase in your metabolism.

You can also try to run or do some jogging while you are walking. Jogging in intervals can extend your burning of calories for two hours. It will also tone up your muscles a little bit faster.

Other than walking and running, you can also do some push-ups and squats. If you have enough time, doing push-ups and squats can make your body experience the difference as you compared it with jogging and walking.

Our Best Advice

Save yourself from self-pity, so keep from checking your weight from time to time. Make it a habit to weigh yourself once a week to know if you have lost some weight. Daily checking it will not make you see the improvement.

Make sure that you follow our easy tips on how to lose weight naturally so you will enjoy the rest of the holiday season.

Vitamin E Benefits for Better Health, from Inside and Out.

April 26, 2020October 21, 2019 by Kristin Brown

Vitamin E benefits our body in many ways. Most of it targets our immune system and heart functions. Other benefits focus on vision, reduce risk of cancer, and cell protection. With this, taking vitamin E provides more than singular health benefits.

Vitamin E benefits come in several forms with a fundamental role as an antioxidant to reduce free radicals that can damage cells. Though vitamin E has many compounds, only the alpha-tocopherol is used by our body. What else can it do?

With its many benefits, vitamin E is a fat-soluble vitamin. It ensures that our body will not suffer from a deficiency in vitamin E. The defect is usually a result of a lack of vitamin E rich foods in our body.

Consumption of vitamin E is through a healthy diet. Some foods can provide us with the benefits of vitamin E. Some of it comes from natural food sources, and others are from supplements. Unlike natural food sources, vitamin E supplements should be taken with caution. There are side effects of taking too many supplements like overdosing. It may occur when you have existing medications.

Recommended Dietary Allowance

To avoid deficiency and to overdose, there are recommended dietary allowance for vitamin E. To make it simple, the dosage of vitamin E depends on your age and gender. It goes the same way with other vitamins.

With vitamin E, the recommended dietary allowance (RDA) for children 1 – 3 years old is 6 mg per day or 9 IU and 7 mg per day or 10.4 IU for 4 – 8 years old. For 9 – 13 years old, the RDA is 11 mg per day or 16.4 IU. When it comes to adults, the RDA is 15 mg per day or 22.4 IU for males and females. But there is an exception for pregnant women, which is about 15 mg per day or 22.4 IU and for lactating is 19 mg per day or 28.5 IU.

If you have a deficiency, the maximum dosage of vitamin E for adults is 1,000 mg per day or 1,465 IU. However, you need to seek medical advice first before doing this, especially when you are on blood-thinning medications.

But how does vitamin E deficiency happen in our body? Since we consume vitamin E, malabsorption may occur, which results in vitamin E deficiency. You can know if you have a lack if you have symptoms like anemia, skeletal myopathy, peripheral neuropathy and impairment of the immune response.

What are the food sources?

Vitamin E benefits our body by resolving vitamin E deficiency. Foods like nuts and vegetables are good sources of vitamin E. These foods have vitamin E that is beneficial to your health. You can add this to your diet or even to your regular meals.

Eating healthy foods does not mean you have a deficiency or something is wrong with your health. In some way, vitamin e benefits us if we consider healthy foods for your meal. It will keep your body in good condition. As vitamin E provides our body with the needed antioxidants, we need to consume more healthy foods with Vitamin E.

Nuts

For instance, you can consider almonds as one of the best vitamin E foods. Just an ounce of almonds can provide you about 7.4 mg of vitamin E. You can also have almond milk and almond oil to enjoy the vitamin E benefits.

Other than almonds, you can have hazelnuts. Hazelnuts can provide your body with 20% of vitamin E RDA. Others consume hazelnut milk as an alternative to vitamin E benefits.

You can also have pine nuts to have vitamin E benefits. Others use pine nut oil for additional body benefits.

Some Seeds

Vitamin E benefits our body through the consumption of seeds like sunflower, pumpkin and sesame. Eating a quarter cup of sunflower seeds can give us almost the RDA of vitamin E. This is considered one of the most convenient ways of eating vitamin E foods.

Green Leafy Vegetables

Who would have thought that green leafy vegetables can be a good source of vitamin E? With these vegetables, vitamin E benefits to our body that we need to be healthy.

One of the green leafy vegetables that we consider is the swiss chard. Just a cup of swiss chard green can give us 17% of the daily recommended vitamin E. You can make sure to have your 100% RDA of vitamin E by adding this vegetable to your meal. You can also have the mustard greens. Even it contains 14% of daily requirements, it will be exciting to combine these greens to other vitamin E sources.

Some other green leafy vegetables are broccoli, spinach, turnip greens, and kale. Each of them offers different vitamin E daily requirements. However, it is essential to know other vitamin E sources. The vitamin E benefits our body with these green leafy vegetables. Aside from vitamin E, we can get different vitamins and minerals.

Plant Oils

Plant oil as a source of vitamin E can be from wheat germ oil, sunflower oil, coconut oil, cottonseed oil and other seed oils. The oil with vitamin E benefits us with as much as 100% of the daily requirements. These vitamin-E-rich oils are usually cold-pressed, unrefined and organic, making it still a natural source.

Fruits

Moving on, from nuts to vegetables to seed soils, fruits can provide us with the vitamin E benefits that our body needs. Some of the fruits to be considered are avocado, olives, and papaya. These fruits should be part of your vitamin E sources.

For instance, avocado contains more than 2 mg of vitamin E, while papaya has 17% of the daily requirements. For olives, you can have 20% of your daily recommended allowance.

These fruits are versatile so that you can consume it in many ways. As for avocado, you can make the famous guacamole for salad, sandwiches and other food recipes. Papaya, on the other hand, can be made from smoothies and other healthy snacks. And for olives, the last but not the least in our list, you can add this to your favorite salad as toppings.

Some Spices

Some spices, such as parsley, can also bring to your plate the vitamin E benefits you need. Parsley is one of the best vitamin E sources. You can have it fresh for your salads or dried. But we recommend it fresh for better results.

Best Reasons Why Vitamin E

We are familiar with the daily recommended requirements of vitamin E., And we are aware of the natural food sources to get the full vitamin E benefits. But what good will it bring to our health?

The primary role of vitamin E in our body is to provide antioxidants and address chronic diseases from developing. So, let’s consume and reap the many benefits of healthy vitamin E foods.

Maintain Good Cholesterol

Vitamin E benefits our body with good cholesterol. This good cholesterol is the compound made by the liver, which contributes to the proper functions of cells, nerves and hormones. But when the cholesterol oxidizes, it becomes bad cholesterols. At this point, vitamin E provides antioxidants to fight the oxidation. It is one of the fundamental roles of vitamin E.

The compound in vitamin E that is responsible for preventing bad cholesterols is tocotrienol isomers. These isomers have three double bonds that protect our heart arteries from thickening or what doctors call atherosclerosis. This process is not fully available during the consumption of synthetic vitamin E.

Reduce the progression of cancer cells

Vitamin E benefits come in the form of fighting cancer cells in our bodies. With the right amounts of antioxidants in our body, it can prevent heart diseases and cancers. Since cancer cells or free radicals are formed naturally in our bodies, we need vitamins to counter-attack these damaged cells. Vitamin E benefits our cells by limiting the damage cells. It is how the prevention of more severe problems can be taken care of.

Aside from fighting off free radical cells in our body, antioxidants in vitamin E benefits our cells to naturally age slowly. Also, antioxidants prevent heart diseases and increase our immune system. A robust immune system and a healthy heart can lead us to good health. Common illnesses and medical conditions can be prevented with adequate amounts of vitamin E in our bodies.

Moreover, vitamin E benefits those who are receiving medical treatments such as dialysis and chemotherapy for treating cancers. During these treatments, our immune system becomes weak, and we need more antioxidants to keep our body fighting off the remaining free radicals. The treatment of cancers does not only kill the damaged cells, but it also eradicates the functional cells. It is unavoidable, so what our body needs during the treatment sessions are a support to our immune system. Our body should be prepared to avoid complications and other unwanted side effects.

The isomers of vitamin E can be used for cancer protection, as well. According to a study, vitamin E contributes to the suppression of tumor growth with oral doses of tocotrienols. It works by turning off the genes tied to cancer and inhibiting angiogenesis or the abnormal growth of blood vessels inside a tumor. Some of the cancers that can be prevented by vitamin E compounds are breast, prostate, hepatic and skin cancers.

Promotes Healthy Skin

The vitamin E benefits our skin by providing moisture, elasticity and strengthening of walls of our skin. This vitamin will boost the natural anti-aging nutrients within our bodies. It reduces inflammation to your skin to give you healthier and youthful skin. But what vitamin E benefits our skin is the antioxidants working to keep our skin from sunlight and protecting it against skin cancer.

Other skin diseases such as acne and eczema can be prevented by vitamin E. Also, foods rich in vitamin E benefits our skin by treating sunburn and promoting cell regeneration to lessen scars and wrinkles.

Prevents Hormonal Imbalance

Other vitamin E benefits include balancing our hormones in the endocrine and nervous system. Both of which maintain our weight at healthy levels and keep the menstrual cycle regular. Yes, vitamin E contributes to reducing Pre Menstrual Syndrome symptoms such as cramps, anxiety and cravings. Just take vitamin E supplements a week before your menstrual cycle begins to reduce the PMS symptoms. It also makes your cycle regulated by balancing your hormones.

Healthy Scalp

A healthy scalp is one of vitamin E benefits by providing it with natural moisture. Using vitamin E oil prevents the dryness and flakes on your scalp. It also provides a healthier and fresher hair look. And you can feel the difference immediately after just a few drops of it to your hair.

Address Vision Problems

Moreover, vitamin E benefits our eyesight by decreasing the risk of age-related macular degeneration, which can result in blindness if left untreated. With other vitamins like A and C, it can improve your vision and the healing after eye surgery.

Increase Memory

As we age, we tend to lose memory function. It happens because of the deficiency in vitamins, particularly vitamin E. Vitamin E benefits the brain by providing anti-inflammatory against causing Alzheimer’s disease. Other brain disorders that vitamin E can prevent is dementia. With adequate amounts of vitamin E in our body, it can slow down other brain disorders, while increasing our memory.

What we think of Vitamin E

Indeed, vitamin E benefits our body in many ways. Our body can enjoy the full package of vitamin E with natural food sources and supplements. To complete our diet, adding some vitamin E foods can provide adequate amounts of antioxidants. If you want to take vitamin E supplements, make sure to get a medical prescription before accepting it as self-medication.

Benefits of Vitamin C – Your Antioxidants Shield to fight off Diseases.

June 24, 2021October 11, 2019 by Kristin Brown

The benefits of vitamin C are what make our body resistant from diseases. Vitamin C has powerful antioxidants, which make it the most effective and safest nutrients. An adequate amount of vitamin C in our body is associated with having better health!

The benefits of vitamin C include many biological functions. Vitamin C, like ascorbic acid, provides nutrients that will boost the immune system. It also contributes to the prevention of various diseases like hypertension, asthma, frequent colds and even potential cancer cells.

Vitamin C is a water-soluble vitamin that acts in the synthesis of collagen in our body. With enough collagen, it will strengthen our muscles. It contributes to maintaining the good health of our cartilage, bones and teeth.

On some occasions, the benefits of vitamin C provide treatment and prevention to scurvy disease. Scurvy diseases are a medical condition linked to having vitamin C deficiencies.

Around 1550 B.C., the first symptoms of scurvy observed. The symptoms include detachment of teeth from gums, blood coming out from the nose, thinning of skin and fatigue. Not long enough, scurvy diseases were no longer a threat to the health of people. In the 18^th century, a British Royal Navy, James Lind, found out that eating lemons and oranges lowered the risk of having scurvy. And in the early 20^th century, it has been discovered that foods like lemons and oranges form ascorbic acid when synthesized. Soon, it is called vitamin C.

Vitamin C is essential in our body; however we cannot generate this vitamin. Also, our body can only store a few amounts of vitamin C. Inadequate amounts of vitamin C can result in deficiencies, which is less than 350 mg. It will defeat the benefits of vitamin C foods, which can cause bleeding gums, fatigue and bruise.

What is the deficiency of Ascorbic acid?

What is the reason for vitamin C deficiency? Well, knowing the causes of deficiency gives understanding to the many benefits of vitamin C.

Vitamin C deficiencies can cause the stop of collagen synthesis, which is vital to our skin, blood vessels, and specific tissues. You will know if you have a lack of it if you are quickly getting tired or experience fatigue. Other signs of vitamin C deficiency are bleeding of the gums and slow healing wounds, even when blood sugar is at normal levels. Vitamin C deficiency includes inflammation and oxidative stress and immune deficiencies, among others.

Who are vulnerable to having vitamin C deficiency? Those who are not eating 90% of the required vitamin C have a high risk of developing diseases related to this vitamin deficiency. So, it is essential to consume vitamin C foods regularly and prevent all these.

But when you eat vitamin C high foods regularly and still not getting the benefits of vitamin C, then you might have malabsorption issues. If you have this kind of health condition, you may need to consult your doctor and get some medical advice to counter vitamin C deficiency.

The Recommended Daily Allowance (RDA)

Keep track of your daily consumption of vitamin C to know if you have a deficiency or overdosage. The factors in knowing your RDA are age and gender. It differs from women who are pregnant and breastfeeding. We also have some recommendations for those who smoke or are exposed as a secondhand smoker.

Now, to have the benefits of vitamin C, the recommendation for infants at ages 0 – 6 months is 40 mg per day, while 7 – 12 months is 50 mg per day. Children have some variations in vitamin C RDA, which includes 15 mg per day for 1 – 3 years old. Then, you will need 25 mg per day for 4 – 8 years old and a little bit higher for 9 – 13 years old, which comes as 45 mg per day.

For teens, the recommended vitamin C is 65 mg per day for girls of 14 – 18 years and 75 mg per day for boys of the same age. In early pregnancy at this age, 80 mg per day is needed, then increase the dosage to 115 mg per day on the lactating period.

Adults, on the other hand, need more vitamin C. At ages 19 and above, men will have to take 90 mg per day. On the other hand, women need 75 mg per day. Pregnant women at this age need 85 mg per day and 120 mg per day for breastfeeding women.

Dosage of vitamin C for smokers and secondhand need an extra 35 mg per day.

When it comes to supplements, vitamin C has a different dosage, depending on the package. For instance, some supplements have 1,000 mg per day. But in multivitamins, vitamin C is at 50 – 100 mg per capsule. You will need to opt for vitamin C supplements if you have a deficiency. However, an overdose of vitamin C has no adverse effect on our health. And it has little side effects on our kidneys if consumed without drinking enough water.

Vitamin C foods

There you have the RDA of vitamin C, which gives the benefits to our health. If you are going to consume healthy foods, we have prepared this vitamin C foods list.

The many benefits of vitamin C go beyond the prevention of some diseases. But what makes vitamin C the essential vitamin in our body—is because of cancer prevention and the boost in our immune system.

Our body is incapable of producing vitamin C. Therefore; we must consume foods that provide the health benefits of vitamin C to increase vitamin C absorption to our body.

Berries

You can have many berries as you want, but the highest vitamin C holder among them is the strawberries. Strawberries are also the tastiest berry in the world. It is a package with an abundant amount of fiber and antioxidants, which is useful for reducing oxidative stress and protection of heart from bad cholesterols. One serving of strawberries provides the RDA of vitamin C.

Cherry

Other than berry, you can have a cherry. The acerola cherry is red fruit in bite-sized. But don’t be easily fooled by its looks, because the acerola cherry contains more vitamin C than an orange. It offers 65 times vitamin C compared to other fruits. Therefore, adding it to your salad and Greek yogurt will be beneficial to your health.

Citrus Fruits

Of course, no doubt that you can have vitamin C from citrus fruits like lemon, limes, oranges and grapefruits. The famous orange juice can provide 93 mg of vitamin C while grapefruit offers 70 mg; both served in a small glass.

Papayas

Vitamin C does not always come in sour taste. For instance, papaya offers vitamin C. Not just an ordinary amount, but it gives 100% of your RDA. And a plus factor with papaya—it’s great for smoothies and yogurt.

Black Currant

Like papaya, black currant is unimaginable high source of vitamin C. One serving of black currant provides about 180 mg, with potassium, iron and vitamin B. This fruit may not be famous as a source of vitamin C, but you cannot go wrong with this. So try eating some of it.

Kiwi

Consuming vitamin C at a young age makes our respiratory tract stronger than those who avoid it because of its sour taste. So try eating kiwi, green fruit with the right juiciness so that you won’t taste the acidity. It is tricky but beneficial at the same time.

Cantaloupe

Looking for another juicy fruit with a high amount of vitamin C? Well, look no further because you can have cantaloupe for that. One cup serving will give you approximately 67 mg of vitamin C. Other nutrients that you can get from melons are vitamin A and potassium.

Exotic Fruits

Some fruits are not quite familiar to us, thus exotic fruits. Exotic fruits like guava and Amalaki fruit contains vitamin C, over 250 mg of the RDA.

Aside from vitamin C, guava comes with fiber, folic acid, potassium and other nutrients good for your diet. On the other hand, Amalaki fruit is from India is a nutrient-dense fruit that plays a fundamental role in Ayurvedic pharmacopeia. It is valued for boosting the immune system.

Vegetables

Other than fruits, there are certain vegetables with vitamin C. Bell peppers, brussels sprouts, cauliflower, broccoli, tomatoes and dark leafy greens are good vitamin C sources.

Eating enough of these vegetables can provide us with the health benefits of vitamin C. Some of these are reducing the risk of heart attack, cataracts, and other diseases related to vitamin C deficiency.

With these vegetables in our meal plan, it can provide more than vitamin C. Many nutrients like fiber, vitamins and minerals can be delivered to our body.

Health benefits of vitamin C

Vitamin C sources have many benefits because of its antioxidant properties. Eating the right amount of ascorbic acid food source can give you the health benefits of vitamin C.

Sufficient amounts of vitamin C rich foods can provide adequate amounts of collagen that strengthen connective tissues and bones. This vitamin is famous for the prevention of common cold and cough. It also offers proper absorption of iron, which enhances the body’s resistance to infection. Also, you can have vitamin C to fight viruses.

The benefits of vitamin C go beyond common cold and cough — one of the critical roles of vitamin C in reducing the risk of hypertension. Hypertension develops cardiovascular diseases if not prevented during its early stages.

For health conditions that involve blood vessels like congestive heart failure, atherosclerosis, high cholesterol, among others, it needs adequate amounts of vitamin C rich foods. This vitamin provides proper dilation of blood vessels, making it one of the amazing benefits of vitamin C foods. It also protects our cardiovascular system from following medical conditions brought by an unhealthy lifestyle.

Reversing the effect of lead exposure to children is also one of the benefits of vitamin C rich foods. The toxicity of lead among the children who have been exposed to it over time makes abnormal development and growth. Common symptoms of lead toxicity are behavioral problems, learning disabilities and sometimes low IQ levels.

Lead toxicity also has adverse effects on adults like damage in kidneys and an increase in blood pressure. Therefore, an adequate amount of vitamin C from childhood going to adolescents is significant. It gives protection from lead toxicity. And if unavoidable in urban areas, it can reduce the lead levels in our blood.

One of the benefits of vitamin C is the improvement of mood and functioning of the brain. The mood swings of an individual happen because of the psychological distress that accumulates a lack of neurotransmitters. So, regular intake of vitamin C can prevent extreme moods like depression, anxiety and stress.

Asthma is another medical condition that can be prevented. We can have the benefits of vitamin C by reducing symptoms of asthma. Vitamin C can protect our body from harmful effects of pollution, which results in asthma and other allergies. Getting daily enough amounts from vitamin C sources can prevent us from developing asthma and other common diseases.

The great benefits of vitamin C help repair wounds by reducing blood sugar levels, making it at an average level. According to the study, increasing the consumption of vitamin C is helping our body to process insulin and glucose. One reason for diabetes is low levels of ascorbic acid. Therefore, one of the benefits of vitamin C in preventing the occurrence of diabetes.

The art of having an adequate amount of vitamin C

Indeed, vitamin C has a vital role to play in our body. Keeping us resistant to diseases and viruses is one of the significant benefits of vitamin C high foods to our health. Each vitamin and mineral is the nutrients that our body needs to balance our health. More so, the benefits of vitamin C are the keys to maintain a healthy body and an enjoyable life.

Foods Rich in Vitamin A: Clear Vision, Good Eyesight

June 26, 2021October 4, 2019 by Kristin Brown

Foods rich in vitamin A are what you need to perceive the beauty within you. Who would not love to have a vision of 20-20, which will give confidence without bothering with eyeglasses or contact lenses?

Foods rich in vitamin A are vital to our body. Vitamin A provides nutrients during pregnancy and early childhood. Lack of vitamin A at these times can lead to deficiency.

How can we become vitamin A deficient? Well, nutritional facts about vitamin A are rarely discussed. The single thing that we are familiar with—vitamin A is good for the eyesight. But what is vitamin A?

Vitamin A is fat a soluble nutrient. It is one of the crucial vitamins that pregnant women should have for the proper development of their baby’s vital organs. Also, it is needed by children in the early stages to maintain healthily and balance growth. We can get this nutrient from foods rich in vitamin A.

Adequate intake of foods rich in vitamin A is the natural way to prevent deficiency. Other ways that can help you are to avoid alcoholic beverages, increase good fat consumption and maintain a healthy digestion system for vitamin A absorption. Otherwise, you can have vitamin A deficiency or Xerophthalmia.

So, deficiency in vitamin A can be of many reasons. For instance, inadequate amount—even you have the right proportions of foods rich in vitamin A—is caused by malabsorption of our body. Malabsorption of nutrients from the food we intake is caused by alcoholism, gluten sensitivity, leaky gut syndrome, inflammatory bowel disease, and other internal disorders.

Another reason we can consider it is the limited awareness of people about the fundamental role of vitamin A in our bodies. If people are aware of the health benefits of it, there will be few cases of vitamin A deficiency. One of the health problems caused by vitamin A defect is worsening eyesight that may start at a young age. Symptoms for deficient vitamin A foods sources are dry eyes, hair and mouth, thickening of cornea, skin problems, and a higher chance of fertility problems and complications during pregnancy.

Active forms of vitamin A

One way to increase consumption is the recommendation of foods rich in vitamin A. Foods rich in vitamin A are usually from vegetables where beta carotene comes from. Beta carotene is a vitamin A form that can be found in plants. Therefore you will need to process it to become an active form.

But what are really active forms of vitamin A are retinol, retinal, and retinoic acid. These three forms are different from each other and their oxidation levels, as well.

The first form is also known as vitamin A1 or retinol. Retinol is one of the common supplements, and sometimes a cause of toxicity in high dosage. You can also have this form of vitamin A that converts light into electric impulses to your brain. In short, the form responsible for your vision is retinal. Lastly, retinoic acid is vital in the functional differentiation of young cells in our body.

Foods rich in vitamin A

What foods have vitamin A? Other than beta-carotene, carotenoids are also found in plant foods that can be converted into vitamin A. Another form of vitamin A is already preformed— vitamin A foods sources are liver, meat, fish, and dairy.

Also, foods rich in vitamin A can provide us with the daily recommended value, which is 900μg or 5,000 IU daily. Here is a list of foods rich in vitamin A.

Carrots

You can have carrots in your meal to double the recommended vitamin A in our body for a day. The vitamin A you can get from a single large carrot is 12,028 IU. And since it is vegetable, vitamin A is in the form of beta carotene, which needs to be converted into the active form.

Spinach

Another one on our list as foods rich in vitamin A is spinach. Though it is small as it may seem, you can still enjoy about 2,813 IU daily. The handful of spinach for lunch will give you enough boost of vitamin A in our body.

Apricots

Apricots in dried form are an exciting way to consume foods that are rich in vitamin A. Dried apricots can provide 4,685 IU of vitamin A. Also, it offers our body with some vitamin B6, iron, and magnesium. So, you can never go wrong in choosing dried apricots as one of the foods rich in vitamin A.

Bell Pepper (Red)

Then you can have bell peppers in your meal. You can enjoy it raw or cooked for consumption. Red bell peppers have magnificent vitamin A content of 5,135 IU. It will be enough for our body’s need for vitamin A foods.

Sweet Potato

Having a vitamin A deficiency? Eat one cup of sweet potatoes, which can give you 18,869 IU; it is remarkably high compared to other foods rich in vitamin A. However, make sure you have no malabsorption of foods rich in vitamin A. If that will be the case, then consumption of foods rich in vitamin A will be without use.

Butternut Squash

It goes the same with butternut squash; one of the foods rich in vitamin A. Butternut squash has 14,882 IU of vitamin A in a single cup. If you have a deficiency, you can have butternut squash in your meal often.

Broccoli

You don’t need crazy-high vitamin A in your meals. Foods rich in vitamin A like broccoli will give you just the right amount with fiber and other nutrients. Aside from vitamin A, you can get protein, vitamin C, and calcium. Broccoli is an excellent choice for vitamin A food source.

Muskmelon

On the other hand, fruits can be part of the foods rich in vitamin A. Starting with muskmelon or cantaloupe, in which you can get 3,450 IU of vitamin A from a single large wedge. But an entire small melon can provide you with an amazing 15,000 IU.

Grapefruit

To satisfy your thirst, refreshing grapefruit is what you need. Aside from vitamin C, grapefruit comes with 2,830 IU of vitamin A. You can choose an either pink or red variety for a good vitamin A food source.

Goji Berries

But how about berries? There are lots of berries that you can choose from to have adequate amounts of vitamins. But a half cup of Goji berries, in particular, can bring you 26,822 IU of vitamin A. You can have your oatmeal topped with goji berries for additional nutrients.

Mango

Making your salad dressing with a little juicy and sweetness from Mango juice is an excellent idea. Aside from natural sweetener, you can have vitamin A with a 3,636 IU. It is the average vitamin A that one mango can provide.

Pistachios

For nut lovers, don’t be disappointed because you can still enjoy vitamin A from pistachios. Eating one cup of pistachios can give you 510 IU of vitamin A. This amount of pistachios will be enough if you are experiencing vitamin A overdose.

Vitamin A toxicity will be discussed in this article as you read along. Now, after knowing most of the foods rich in vitamin A, you may be asking about the many vitamins A benefits.

Health benefits of foods rich in vitamin A

Foods rich in vitamin A can provide our body with the needed health benefits such as maintaining healthy bones, gene regulation, clear skin, cell differentiation, and many more.

But what we have here are details of the central role of vitamin A in our body. Vitamin A benefits are significant yet straightforward to our daily functions.

Good eyesight

The crucial role of vitamin A is your eyesight. Life is more beautiful if you can enjoy the scenery around you. So better keep your sight in normal 20-20 vision. If you observed some blurredness and your eyes dry, then you may have vitamin A deficiency.

Foods rich in vitamin A can give you adequate amounts of nutrients for your eyes. It maintains the nerves in your eyes to send proper signals to your brain for good vision. The importance of having vitamin A sufficiency in our body is to avoid future damage in your eyes, such as night blindness or full loss or full blindness.

Regulation of genes for immune support

Another kick of vitamin A in our body is boosting our immune system with the proper management of genes responsible for immunity. Vitamin A develops two cells involved in fighting off infectious diseases. These are the both-helper (Th) cells and B-cells. Also, through beta-carotene, vitamin A acts as a powerful antioxidant and prevents chronic illnesses. More so, taking adequate amounts of vitamin A can lead to a well-supported immune system in our body. Otherwise, deficiency can lead to more severe health problems.

Healthy skin and normal cell growth

According to studies, vitamin A is good for our skin. In many ways, it prevents our skin from dryness, irritation, infections and breakouts. Adequate amounts of vitamin A supports the formation of glycoproteins to maintain the cells that bind together and in the forming of soft tissues.

Contribute to a healthy pregnancy

On the other hand, vitamin A contributes to the fit and proper development of babies during pregnancy. Make sure to have adequate amounts of vitamin A to avoid complications.

Foods rich in vitamin A for pregnant women are those with carotenoids such as green leafy vegetables and fruits with yellow or orange. When it comes to vitamin A food supplements, overdose can lead to toxicity. It is also harmful in the same way as a deficiency.

The art of choosing vitamin A

Indeed vitamin A has a fundamental role in our body. It includes the prevention of cancer, good eyesight, and balancing of the nutrients in our body.

Foods rich in vitamin A are natural ways to maintain vitamin A sufficiency. If you are taking food supplements for vitamin A, make sure to have the proper dosage to avoid getting overdosed. Some of your vitamin A can also come from birth control pills, blood thinners, and acne medicines, among others.

Excess vitamin A can be stored in our liver and fats, making it hard for us to flush out from our body. So, over time, it accumulates in our bodies. Overdose of vitamin A creates symptoms like dry skin, joint pain, vomiting, and headaches.

Vitamin A sufficiency contributes to the decrease in mother and infant mortality rates. If you believe you have a deficiency, you can talk to your doctor and seek medical advice. Self-medication for vitamin A deficiency should not be done without proper prescriptions from your doctors.

To ensure your optimal health, monitor your intake of foods rich in vitamin A. Choose vitamin A foods sources that can only provide good health in natural and healthy ways. So always know what foods have vitamin A that will be best for you.

Foods that are Gluten Free: Best for your Digestion Health

April 27, 2020October 2, 2019 by Kristin Brown

Foods that are gluten-free how essential to our health? What does this diet provides our body as we consume it? Where does it come from?

Foods that are gluten-free come in different forms in our meal. There are naturally gluten-free and processed gluten-free. But before we discussed foods that are gluten-free, let us clear our mind for gluten.

What is gluten? What is the meaning of gluten-free? More so, what are foods with gluten and gluten-free?

The difference between gluten from foods that are gluten-free is in the components. Gluten is protein compounds that give foods its shape, binds it together with its elastic elements. Grains like wheat, rye and barley have gluten. Also, gluten is one of the many ingredients in our daily foods.

On the other side of the coin, foods that are gluten-free are essential for a person with a high risk of celiac disease. Meaning, gluten-free foods can be consumed only in two forms. As mentioned earlier, gluten-free meals can be absorbed naturally and believed to be healthier than those processed. Gluten-free processed foods that have been removed from gluten compounds may still be categorized as high in calorie and low in fiber.

Are processed foods that are gluten-free safe to eat for a person with a high risk of celiac disease?

Before we decide on that, knowing what celiac disease might give us an understanding of foods that are gluten-free as well. Celiac disease is an autoimmune disorder in our digestive system, an inflammation that damages the small intestine with the ingestion of gluten. Because of gluten allergy, symptoms can be observed like bloating, gas, and constipation. Therefore, gluten foods are the trigger point of celiac disease. And people suffering from celiac disease must not eat gluten foods.

What are gluten-free Foods?

As you can see, the foods that are gluten-free will give exceptional nutrients to our digestive system. And giving importance to our digestion is the key to optimal health. So, how can we identify it?

For processed foods that are gluten-free, you can check the label of the product. Also, you can read the ingredients to have a look if there are gluten food sources. Not sure if the elements are actual on what the product contains? Then you can check our top picks gluten-free food list. These are all-natural gluten-free food sources so you will have no worries about other ingredients that may affect your health.

Corn

You can start your gluten-free day with corn. Corn in fresh, frozen or popped is tested to be 100% gluten-free. But there is a catch in corn consumption. Make sure that what you are going to eat are unflavored corns. Those foods like cornflour and other flavored corn recipes may have additives with gluten. To keep it simple, enjoy the serving of plain corn dishes without add-ons for a gluten-free day.

Avocado

And here we are for another purpose of avocado. It is one of the versatile fruits. Aside from low carb fruits, this creamy fruit is high in fiber, fats and potassium. But it doesn’t end well with those nutrients. Avocado is a fruit with high calories but gluten-free.

Brown Rice

Making the debut as one of the gluten-free foods is the brown rice. Aside from being gluten-free, you can have it as one of your weight loss food sources. Brown rice, unlike white rice, contains more fiber because only the husked has been removed from the grain. In this process, the vitamins and minerals are still there. So better watch out for brown rice other than any form of rice.

Quinoa

But there are other alternatives to rice, such as the quinoa. Quinoa contains protein, fiber, vitamins and minerals to keep your muscles and digestion healthy. It is considered one of the foods that are gluten-free because of the texture that is excellent for digestion. So hello gluten-free, goodbye gluten foods!

Buckwheat

Take another step and see it for yourself that buckwheat is not related to wheat. Buckwheat is gluten-free. Like quinoa and rice, it has a nutty flavor which can be a good source of gluten-free flour. When you love pancakes, you have to use buckwheat flour for gluten-free pancakes and Japanese noodles.

Cauliflower

Foods that are gluten-free cannot be only found in any form of rice and wheat. You can also enjoy gluten-free foods with cauliflower on the table. As one of the healthy alternatives to rice, cauliflower has low carb and low-calorie content. You can also make other recipes using cauliflower because of its capability to adapt the taste of anything you cook with it. Just avoid topping it with different additives for sauce, soups and gravy so it will not loosen its gluten-free components.

Potatoes

Like cauliflower, potatoes are one of the gluten-free foods. It has a starchy compound which can be useful as pasta or bread in your meal. Some may experience gluten allergy, so make sure to select gluten-free foods.

Chili Pepper

Spices play a significant role in making foods that are gluten-free used in many recipes and appreciate by people. Like for chili pepper, it is one of the common spices in Indian cuisine. It gives exciting taste when mixed to dishes. Remember that Indian food recipes are one of the gluten-free meals that you can have.

Turmeric

Other than chili pepper, you can try to come up with recipes where you can use turmeric. Turmeric is gluten-free, so it is safe to add some of these to your favorite dishes. As the golden spice, it will give a vibrant color to your dishes. Turmeric can be made into salads or coleslaws as a side dish to your meal. When buying for dried turmeric, look for “gluten-free labels” and check the ingredients for possible gluten add-ons.

Cinnamon

It is one of the favorite spices because of its sweet aroma when sprinkled over your drinks and meals. Other than its fragrance, it is one gluten-free spice in the kitchen which makes you more options for gluten-free recipes. You can use this for more healthy alternatives.

Yogurt

Just serve it plain – and you will have a gluten-free yogurt! If you want more taste, pick almonds and other nuts that are gluten-free or less gluten to keep your track on the right path. How can you be so sure if your yogurt is gluten-free? Well, like other packed foods, check the labels and ingredients of your plain yogurt. See to it that there are no traces of gluten or ingredients with gluten. To make sure, choose Greek yogurt for fewer carbs, fewer sugars and gluten-free.

Eggs

All meats and seafood are gluten-free in natural form. But if you want something accessible and easy to enjoy, you can have eggs. Eggs can be used in many dishes, especially for breakfast. It is a simple and enjoyable meal of the day!

The health benefits

What we have in the list are the gluten-free foods. And for other people, eating this type of food is not as significant as different types of foods. At first, you will not see the effect. But over time, you will see that a gluten-free diet should be carefully weighed.

Cutting gluten-free foods may not directly affect your weight loss. But it can help reduce the side effects of those who have celiac disease. It can also prevent the occurrence of gluten allergy. Further, not all gluten-free labelled foods are entirely correct that they are gluten-free. To make sure that no additional gluten components are added to processed foods, always check its full ingredients that should be gluten-free.

Some of the benefits of gluten-free diets can affect the irritable bowel syndrome. Gluten-free foods have no oligosaccharides content that can be easily fermented by intestinal bacteria. As a result, it will lessen your digestion problems.

If you have gluten sensitivity, then the gluten-free diet is recommended for you. The gluten-free diet meal plan will exclude most grains with gluten. And by doing this, it eliminates unhealthy and processed foods from consumption. Since fruits and vegetables are gluten-free foods, your body will get enough antioxidants, vitamins and minerals. It will reduce the higher risk of heart disease, cancers and diabetes.

Foods that need to avoid

Aside from barley, rye and wheat, there are some gluten foods that we need to avoid. Products that the main ingredient is wheat flour should be avoided as well. Unless these products are labelled with “gluten-free,” you can consume it. Otherwise, avoid these foods with gluten such as beer, bread, candies, cereals, cookies, croutons, and fries made of potato. Also, keep away from your refrigerator the gravies, processed meat, processed seafood, pasta and salad dressings. Snack foods with additives, soup bases and other foods with seasoning should be avoided, especially when you have gluten sensitivity.

The art of choosing gluten-free foods

Gluten-free foods do not directly affect your cause to lose weight. So, assuming it will make you lose weight, think again. But knowing if you have a sensitive reaction for gluten is another thing.

If you have symptoms like diarrhea and nutrients deficiencies, then you are at high risk of celiac diseases. As we defined earlier, celiac disease is an autoimmune disease that affects our gut.

Another digestion problem that you may have is the non-celiac gluten intolerance. The symptoms include bloating, irritable bowel and abdominal pain after eating gluten food. If you have experienced these symptoms, consult your doctor for more medical advice.

When it comes to health problems, especially to your digestion, you need to set aside being self-diagnosed. Knowing what is happening in your body is vital, so the better way is to seek proper medication from medical professionals.

You must consult with your doctor for medicals advice before taking any diet or supplements for your health. Self-medication has no assurance of you getting in good shape. Home remedies might be taken for temporary relief if you are experiencing symptoms of Celiac disease. But over time, you have to go and see your doctor.

To prevent severe further digestion problems, make sure to observe your meal plan daily. Avoid harmful foods with lots of oil and preservatives. Look for natural and organic foods. Make sure to drink plenty of water and have a good rest so that your body will have enough energy for your daily routines.

What are Low Carb Foods Amazing Effect to our Body

May 2, 2020October 1, 2019 by Kristin Brown

What are low carb foods? Low carb foods contain fewer carbohydrates with a higher proportion of fat and protein. What does this offer to our health? How do we know if we are getting the right amount of carbohydrates?

What are low carb foods and why we need them for optimal health? According to dieticians, carbohydrates provide our body with glucose for an energy source that our body needs for physical activity. But there are good and bad carbs. And when you overeat bad carbs, your blood sugar level will be negatively affected.

So it’s best to go through a low carb diet and make a good selection of foods that you will eat. Foods with labels of a low-carb diet are often full of sugar content. So how do we know if these products are safe to eat and complement our high protein low carb diet?

Since carbohydrates provide us energy through glucose or sugar, monitoring the amount of carb food sources is the essential thing to do. Remember that one of the reasons for type 2 diabetes is overeating sugar. By having just the right amount of sugar in our body, it will be prevented. Our blood sugar level will stabilize, and the insulin hormone will normalize. Once blood sugar and insulin hormones are at normal levels, your food cravings will be lessened, and you will feel more satiated.

So, what are low carb foods do to our body then? Aside from an energy source food, we can also get some health benefits from low carb foods. But let us check first the nature of carbohydrates as a food source.

Carbohydrates can be found in most of our favorite foods. But not all foods with carbohydrates are healthy. There are also carbs that we need to avoid.

Well for beginners, it will not be easy to cut carbohydrates, especially when you think that it is the source of your energy. But, a low carb diet proves that cutting down carbohydrates in our body will give us strength and other healthful benefits.

Choosing the food sources of carbohydrates that contain vitamins, minerals, fiber, and some phytonutrients are what we need to stay fit and healthy. You can have these from whole grains, vegetables, fruits and beans. On the other hand, some carbohydrate food sources that you need to avoid are white bread, pastries, soda and processed or refined foods. These foods contain lots of sugar but less fiber which can interfere with weight loss. Or worse, it can promote risks of diabetes and heart problems.

Healthy options for low carb foods

Think smart and wisely choose when it comes to consuming carbohydrates. When we say that it is better to have complex than simple carbohydrates, we are talking about the digestion process it will take and the context of it. Simple carbs are foods that can be digested easily while complex carbs will take too long to absorb by our body.

Why do simple carbs get easily digested? Simple carbs are made of single sugars that usually used in making candy, soda and syrups. It is also commonly used in processed foods. Simple carbs give a spike in our blood sugar because of the quicker rate of absorption in our body. Unlike complex carbs which have a stable energy food source, simple carbs can also lead one to a higher risk of heart diseases and type 2 diabetes.

Therefore, carbohydrates that are easily digested should not be on your top list when it comes to carb food sources. Complex carbohydrates are far healthier than simple carbs. Then you can start including vegetables, whole grains, some dairy products, eggs and meat to your low carb diet.

What are the benefits of low carb foods

Indeed, foods low in carb can do an excellent job when it comes to health benefits. But, what are the impacts of low carb foods to our body anyway? A low carb food diet should not set aside our carbohydrates intake. The diet only limits and cuts the types of carb food sources to ensure the right amount of glucose in our body. As we are all familiar with carbohydrates, it will make things clearer to know what are low carb foods are healthy.

Energy source

Carbohydrates provide energy to our muscles. It keeps our body mass and composition to have maximum oxygen uptake and oxygen uptake at the lactate threshold. It is crucial for athletes.

Protein is also an energy source of our body. But certain carbohydrates enable fat metabolism than protein as an energy source.

Brain function

Little did we know, carbohydrates fuel our brain to do some of its functions like decision-making, memory, and control of our moods. Therefore, what are low carb foods for our brains? According to a study, eating high-carbs breakfast has an excellent effect on decision making compared to high-protein breakfasts. How is this possible? It is because of the increase of dopamine levels during intake of high carbs breakfast. So, carbohydrates are essential for cognitive function as well.

Weight loss

And of course, low carb foods are very famous for many who want to lose weight. A low carb diet is proven to be more effective than most other diets. According to a study, getting into a low carb diet will make your body burn more calories without feeling hungry. It is because of the complex carbohydrates that can sustain energy in your body.

Regular blood sugar and insulin hormone

Sugar is not our enemy in carbohydrates but let’s still consider low carb food for our energy. Then, what are low carb foods for our blood sugar? A low carb diet contains the right amount of sugar, which helps reduce blood sugar up to its average level. It also normalizes insulin hormones which can affect the risk of having type 2 diabetes.

With the low carb diet, sugar cravings will be prevented. Many are struggling with cutting sweet foods in their eating lifestyle. But with a low carb diet, it will lessen your cravings for sugary foods overtime.

Good digestion

Aside from craving sweet foods, what are low carb foods give us? Food that is low carb contains less sugar but the high amount of fibers. In this way, you will have a natural treatment for your indigestion, reflux, and other digestive issues. The changes in your digestion will come forth a few days or over the first week after the starting point of your low carb diet.

Hormones stability

At some point, a low carb diet can affect the hormonal balance of our body. Once our body gets enough to sleep, proper rest, and have more energy, it will keep our hormones in balance.

What are low carbohydrate foods to enjoy?

So what are low carb foods that you can relish? To achieve the health benefits of a diet that is low carb, you will need the foods that can give you optimal health. Here is the list of the low carb foods that you can include in your meal plan. Clean your plate and select from these foods and vegetables right away!

Meat

Grass-fed or pasture-raised beef is considered a good source of high protein low carb foods. If you are in a low carb diet, choose lean beef for vitamins and minerals. Lean, mean meat like beef has all the essential amino acids. Also, it has vitamin B12 as a critical role in energy production and digestion. Bacon, sausage and other foods with preservatives are not considered low carb foods. Chemicals always consist of artificial sugar that is bad for your body.

Seafood

What are low carb foods other than meat? Fish and seafood are a good source of low carb with high protein foods. These foods have less cholesterol and saturated fat but deliver omega-3 fatty acids. These healthy fats are essential for cognitive functions.

Vegetables

Another source of functional low carb foods is vegetables. Fiber, antioxidants and vitamins are the nutrients we can get from eating vegetables. But choose non-starchy plants and keep starchy vegetables away from your plate. Starchy vegetables are rich in carbohydrates like carrots, onions, beets, corn and potatoes.

Instead, choose non-starchy vegetables. Cucumber and celery should be your top picks for non-starchy vegetables. Then you can have chickpeas in hummus which can provide protein and B vitamins. Another choice is cauliflower as low carbohydrates which can be a rice substitute if you love to eat white rice.

Tender pasta should not be your reason for eating the regular pasta dishes. You can have a recipe for zucchini pasta, spaghetti or linguine noodles. Zucchini is a low carb vegetable that can be your alternative to regular pasta.

Fruits

How can you determine fruits that are low in sugar? What are low carb fruits? Low carb fruits are equivalent to foods low in sugar. Fruits like berries, melon, plums and many other fresh fruits contain less sugar. So a low carb diet should include fruits low in sugar.

Of course, fruits are a great source of fiber, antioxidants, vitamins and minerals. For instance, berries have lower sugar content compared to other fruits. It is high in fiber. The most common berries are blackberries, blueberries, strawberries and raspberries. Other fruits, especially when freshly picked, it has low sugar content and high in fiber. Dried or sweetened fruits have rich sugar content and more carbohydrates.

Dairy products

Other than meat, vegetables, fruits and seafood, what are the low carb foods to be on your plate? Well actually, dairy products are not needed to be on your plate. But you can add yogurt and cottage cheese to your meal plan. These are some dairy products that are high in protein and low in carbs. Also, it has calcium content which makes it a good source of probiotics.

Opt for non-flavored yogurts that contain less sugar and carbs. If you want it to be flavored, go for a squeezed lime or toppings of low carb fruits.

Nuts and Seeds

You can also add nuts and seeds to your yogurt. Nuts and seeds are an excellent provider of fiber and protein, making it a low carb foods source. Some nuts like cacao nibs and mixed nuts can be added to your salad for additional sources of energy.

Eggs

High in protein, low in carbs – this is the best description for eggs. A single egg is packed with 70 calories and 6 grams of protein. Egg whites are the source of low carbs, and the egg yolks contain choline which is needed for your brain development. The cholesterol of an egg has no role in increasing the risk of heart diseases. It has important nutrients like vitamin D, lutein and choline.

What are high carbohydrate foods?

Understanding what are the low carb foods in your diet; it will be easier if you are familiar with high carbs foods. High carb foods are those with added sugar or thickeners that may add unhealthy carbohydrates to your body.

Commercial fruits and fruit juices are giving you artificial sugar and sweeteners, which can spike your blood sugar the moment you consume it. Pre-made condiments and mixes are contributing factors to high carb food sources. Then you can add alcoholic beverages and sodas, which are made up of sugar and carbohydrates.

How to get carbs nutrients without gaining weight?

For starters, you will be confused about what are low carb foods you need to consider as healthy carb sources. So here are some tips on how to get healthy carb nutrients without affecting your weight.

Starting the day right is the key. Make your breakfast with good carbs like whole grains, cereals or oatmeal. Breakfast with good sources of carbohydrates will start your day with enough energy. Let us not forget the fiber contents for your breakfast.
Not a fan of rice? Then you can choose whole-grain bread. You can also have pasta made of non-starchy noodles. You can still enjoy bread and pasta as long as it comes in the form of low carb foods and non-starchy noodles.
We understand your thirst so it will be more refreshing to eat fruits than fruit juices. It contains more fiber and less sugar.
Potatoes or beans? To break the habit of eating potatoes is hard to do. It is customary that replacements for carbohydrates are potatoes. But it will not harm you if you choose beans. Beans can give you an excellent source of carbohydrates that can be digested slowly.

The art of choosing low carb foods

Carbohydrates have many forms. There are good and bad carbohydrates like cholesterol. Good carbohydrates are those with little or moderate in calories but high in nutrients. Choose high in natural fiber but low in sodium and refined sugar. Keep away refined grains but proper sources of saturated fat. In this way, you can have a low carb food without restraining your will to eat carbohydrates foods.