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Health Benefits of Chayote: Essential Nutrients in Your Plate


Health benefits of chayote have been a buzz among the vegetables in the food shelf. There are trivia that chayote has plenty of nutrients, with potent anti-inflammatory ingredients. And most of us are looking out for foods with an anti-inflammatory.

Health benefits of chayote are essential for those with inflammatory diseases like high blood pressure, kidney stones, health condition and digestion problem. Studies show that chayote is also an excellent food for weight loss.

A better understanding of chayote is what we need. So we have here the top health benefits of chayote and why you need it to include in your meal.

health benefits of chayote

Helps indigestion

When it comes to fiber, chayote is on our top list. Why? It is justifiable because chayote contains almost 15% of fiber as a daily requirement. Therefore, when you need to work with your digestion, especially during constipation, just pick a few pieces of chayote in the supermarket, and you can have a good source of fiber.

Lowers cholesterol

One of the right reasons why chayote is essential in our meal plan is because it lowers cholesterol in our body. When bad cholesterol increases in our body, the effects resulted in getting high blood pressure. Thereby, in eating chayote, it improves our cardiovascular system and prevents related diseases.

Controls blood sugar level

An increase in blood sugar level is one of the common health conditions that most of us are unaware of acquiring. From our eating lifestyle nowadays, type-2 diabetes is one of the health problems that we need to avoid. Eating healthy foods like chayote can be a good option for you. From the excellent fiber contents of chayote, it can be your one ticket to control the blood sugar level.

Improves weight loss

Losing weight has been a goal for each of us and reaching our ideal weight can be a struggle. But with chayote, this little problem when it comes to weight loss can be resolved. Chayote contains high water content aside from fiber. It will make you feel fuller, which will prevent you from eating a lot of calories.

Good source of vitamins and minerals

Our body does not only need fiber but also vitamins and minerals are essential. Vitamins like folate and vitamin C are what we get from eating chayote. Then, one of the health benefits of chayote is giving the nutrients that pregnant women need. The folate found in chayote can reduce the risk of congenital disabilities for babies.

While vitamin C is known to be essential in our health, the one we can get from eating chayote gives us antioxidants as well. We can have almost 30 percent of vitamin C from our recommended daily requirement. It is a good source if we aim to increase our immune system.

Other than vitamins, some of the health benefits of chayote are amounts of minerals, which can help our body to stay healthy and active. These minerals, like calcium, potassium, phosphorus and magnesium, are essential in our body to function well. For instance, chayote contains zinc, which heals our wound in healing and responsible for maintaining a proper sense of taste and smell.

Food substitute using the health benefits of chayote

Benefits of Vitamin K are Essential for Overall Health


The benefits of vitamin K have shown significant results from blood clotting to bone health. Vitamin K, like other vitamins, is essential to our overall health. One cannot say to be healthy when there is a deficiency.

The benefits of vitamin K play an essential role in maintaining other vitamins balance like vitamin D. Vitamin K is a fat-soluble vitamin that links to bone mineralization and blood clotting. It also keeps proper cognitive function, healthy metabolism and reduces the risk of cancer. Many people seldom know the benefits of vitamin K, so as a result, it is always taken for granted.

vitamin-kVitamin K, as an essential vitamin, is what our body needs to prevent unnecessary bleedings in our body. The initial letter ‘K’ comes from the German word “koagulation,´ which means ‘blood-clotting vitamin.’

One crucial situation that will prove the importance of vitamin K is in the conditions of newborn babies. Newborn babies have few amounts of vitamin K in their bodies. If the deficiency is not addressed as early as birth, it can lead to more severe bleeding problems. So, the consumption of vitamin K should not be overlooked.

According to researchers, the results of the benefits of vitamin K can be seen with adult men and women. With the help of the food source and following daily recommended allowance, the benefits of vitamin K are achievable.

Recommended Daily Allowance

The recommended daily allowance (RDA) of vitamin K is based on gender and age. There are exceptions for those who are pregnant, lactating and taking medications or treatments.

For infants, the daily requirements for 6 months old and below are 2.0 mcg per day. Then, 2.5 mcg per day is the daily requirement for 7 – 12 months old.

On the other hand, for children 1 – 3 years old, the daily requirement is 30 mcg per day. You can give 55 mcg per day for 4 – 8 years old and, for 9 – 13 years, it is 60 mcg per day.

Further, adult males and females have the same RDA. For ages 14 – 18, you can have 75 mcg per day and 90 mcg per day for 19 and older.

The RDA for vitamin K is the guide you should know if you are deficient or over this vitamin.

Are you deficient or in excess?

How will you know if you are deficient or in excess of vitamin K?

Vitamin K deficiency is a hemorrhagic disease. It is a medical condition in which the body has difficulty in fat absorption or a liver disorder. It usually happens for infants or children who are not yet able to synthesize vitamin K on their own. The bleeding usually occurs in their brains after delivery. The reasons can be due to the lack of vitamin K content in breast milk or intestinal malabsorption.

When it comes to adults, vitamin K deficiency is an uncommon condition because of daily food consumption. Many are eating green leafy vegetables, which are a good source of vitamin K and other vitamins. Also, plenty of good bacteria are present in our intestines, which are responsible for synthesizing vitamin K.

Some treatments for vitamin K deficiency are made through injections or oral medications. If other medicines cause the defect, the solution is to decrease the dosage of these medications and to increase vitamin K consumption.

Where does vitamin K come from?

The last thing we need to do in knowing the benefits of vitamin K is to be familiar with vitamin k sources, aside from supplements. Most vitamin-K-rich foods are offered by green leafy vegetables, some meats and other healthy foods. To start our vitamin k foods list, we will begin with the green leafy vegetables.

Green Leafy Vegetables

To increase the amount of vitamin K in our body, prepare a cup of raw kale to have an astonishing 141% of vitamin K RDA. Also, you might want to try collards. With half a cup of boiled collards, you will be getting 662% of vitamin K daily requirements. Both kale and collards are also a good source of vitamins A and C.

Another fantastic food source of vitamin K is turnip greens. With a half cup of boiled turnips, your body will have 532% of vitamin K daily requirements.

Spinach is also a right choice, in which you can have 181% of vitamin K RDA. There are other vitamins and minerals present in spinach, so considering it in our diet is the right choice.

To satisfy your need for vitamin K foods, mustard greens can offer 524% what our body needs as a daily requirement. You can also have other vitamins and minerals.

Are you looking for the right amount of vitamin K? Well, you can have enough amount of vitamin K RDA by eating iceberg lettuce. A cup of raw iceberg lettuce offers 18% of vitamin K daily requirements. Consuming more than a cup of iceberg lettuce can go along with other healthy foods in your diet.

You can also choose a pumpkin. This vegetable has many health benefits, including vitamin K. Half a cup of pumpkin can give you 25% of the recommended daily allowance of vitamin K.


There are fruits rich in vitamin K. For starters, you can have kiwi; a fruit originated in New Zealand. One cup of kiwi can suffice the needed 89% recommended a daily value of this vitamin K.

Then you can have avocados. One cup of avocado in cubes covers 39% of vitamin K RDA.

Also, you can have pomegranate. Juicing pomegranate and drinking one cup will give you 32% of vitamin K daily requirement, while a cup of grapes can give you 14% of this vitamin RDA. It is high in antioxidants, so eating grapes can provide you with lots of vitamin C.

And you can never go wrong with prunes. Eating one cup of prunes can give you 129% of the RDA of vitamin K.


From fruits to vegetables, and now, some berries. To fulfill your body’s need for vitamin K, you can have blueberries and blackberries. These two berries can provide your daily requirement of vitamin K. Half a cup of blueberries can give you 18%, while one cup of blackberries can offer 36% of vitamin K RDA.


Spices do not limit their purposes with their aroma for cooking. Other spices like parsley can provide you with vitamins and minerals more than enough of your daily requirements. Parsley offers 574% of vitamin K RDA. You can also have other vitamins like A and C, and it is a good source of iron.


The benefits of vitamin K comes from the food we eat. Chicken breast and beef are some of the accessible vitamin K sources. Three ounces serving of chicken breast has 17% of the daily value needed by our body. While, three ounces of beef, broiled, can provide 8% of vitamin K recommended daily allowance.

Other food sources

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


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.


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.


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.

Vitamin D Foods – Best Food Sources for Stronger Bones and Muscles


Vitamin D foods are what our body needs to have an adequate amount of calcium. And building calcium for our bones is essential as strong bones are what comprise our body’s strength!

Vitamin D foods are essential in keeping our bodies to have strong bones. It helps our bones not to be deficient in vitamin D. Deficiency in vitamin D is linked with Rickets disease.

Rickets disease is a condition where bone tissues do not mineralize, making our bones soft. It leads to skeletal deformities. Other health disorders concerning calcium deficiency are bone pain, muscle pain and fatigue.

So, eating vitamin D foods can prevent these health conditions. With vitamin D, the needed calcium is absorbed by our bones. More so, calcium prevents the release of parathyroid hormone. This hormone makes the bone-thin and brittle by incorporating the bone tissue.

Health Benefits

Other than bone strengthening, vitamin D foods can provide our body with many health benefits. One of these is keeping the function of our muscles that supports the bones. Also, it gives power to your immune system, making us resilient to diseases and other infections.

Some research shows that vitamin D can prevent the risk of some cancers like colon, prostate, and breast. Also, it may contribute to the treatment of diabetes and heart-related diseases.

Also, vitamin D high foods can lead to a healthy pregnancy. According to studies, vitamin D gives nutrients to pregnant women and neurodevelopment for babies. It also provides an immune system for both the mother and baby.

One of vitamin D foods tasks is to combat depression, anxiety and stress. Vitamin D believes in countering the negative moods in our bodies. It increases hormones that affect our moods to become more pleasant and positive in many ways.

Moreover, since vitamin D high foods regulate calcium absorption, deficiency of vitamin D is associated with rheumatoid arthritis, according to a study from Oxford University. Therefore, vitamin D foods regulate pro-inflammatory cells, which create balance inflammation in our bodies. As a result, it will heal inflammation and infections to our bodies.

Vitamin D Recommended Intake per Day

With the benefits of vitamin D, it is of great importance to know the recommended daily intake. The amount of vitamin D is based on your age, and as we grow older, the consumption of vitamin D will increase. Support for bone health as we grow older will provide strength and prevent medical conditions related to bones.

The following are the daily recommended vitamin D intake.

Infants from 0 – 12 months will need 400 IU or 10 mcg. For ages 1 to 70 years old, 600 IU or 15 mcg is recommended, while those for 70 years past above will need 800 IU or 20 mcg.

For lactating or pregnant women of ages 14 to 50, 600 IU or 15 mcg will be the recommended daily intake of vitamin D.

What are vitamin D foods?

With that recommended amount of vitamin D in our body, where should we get it? What are the vitamin D foods that can provide us with the needed nutrients for our bones?

Not all healthy foods are an abundant source of vitamin D. Here is the vitamin D food list with promising results to your body.

Fish and Fish oil

One of the best sources of vitamin D is fish. And with regards to fish oil, you can never go wrong with it. One tablespoon of fish oil contains almost triple the daily recommended value of vitamin D in our body. It is suggested that those who have a deficiency in vitamin D.


You can have swordfish as your favorite dish if you want to have an adequate source of vitamin D; Take three ounces of swordfish that you can cook to have the recommended per day of vitamin D. Other than vitamin D, it also comes with vitamin B and other minerals.


Like swordfish, salmon is one of the vitamin D foods that can provide your daily recommended value of this vitamin. Just cook three ounces of salmon, and you will have what you need. Also, some vitamins like niacin and thiamin with omega-3 fatty acids are packed in salmon. Don’t forget selenium and phosphorus, as your much-needed minerals.


Also, Atlantic mackerel is a great vitamin D food source that complements to your daily recommended vitamin D. One fillet of mackerel can cover your needed vitamin D and B vitamins. Other minerals like selenium, phosphorus and magnesium can provide nutrients in your body.

Meat Organs (Liver)

Other than fish, beef liver covers a certain amount of vitamin D. It is suggested that if you eat three ounces of beef liver, you will have the recommended daily value of vitamin D. Aside from vitamin D, it provides B vitamins, which gives you more reason to include this in your vitamins D food list.


Fish and meat are not only vitamin D high foods. You can still have eggs that can substitute for those who have an allergy to fish. And eggs will be a great choice if you are not a fan of meat organs such as the beef liver. Other than vitamin D, eggs are an amazing source of other vitamins and minerals, which give your body more nutrients.


If you have no problem in your digestion like lactose intolerance, you can have one cup of milk for the daily recommended value of vitamin D. You can also get B vitamins, calcium and phosphorus. Make sure you are getting fortified milk.


Yogurt is also one of the vitamin D foods which provide nutrients for better bone development and strength. It is a dairy product that offers other nutrition like B vitamins and minerals. Look for Greek yogurt, no added sugar and additives to maintain a healthy and balanced diet.


Since we cannot have vitamin D from vegetables, you can enjoy its oils in the form of margarine. Margarine is not butter though it tastes like butter. And yes, fortified margarine is what you need to have vitamin D daily recommended value. Other than that, you can have vitamins A and E.


Enriched with vitamin D, fortified cereals are the choice of vegetarian people if they feel like having vitamin D deficient. Since it is packaged foods and processed in a way to include vitamins and minerals from fruits and vegetables, you need to read the labels. Make sure that ingredients can cover your needed nutrients like vitamin D.


Indeed, there are limited vitamin D foods for vegetarian people. And one of the vitamin D foods that they can have is cheddar cheese. A great source of vitamin A and B with other minerals, one cup of diced cheddar cheese, can give your daily value of this vitamin.

Orange Juice

Moreover, make sure you have a natural squeezed orange juice as a vitamin D food source. If you have a limited source of fresh orange, check the orange juice in supermarket shelves. Make sure to have vitamin D as one of its ingredients.

How to avoid vitamin D deficiency?

If you fail the recommended daily intake of vitamin D, over time, you can experience the deficiency symptoms. As we have mentioned earlier in this article, one common disease for vitamin D deficiency is the rickets disease. Well, to avoid more severe complications for vitamin D deficiency, such as osteoporosis, make sure you can do the following tips we prepared.

Include more vitamin D foods in your diet.

Vitamin D foods sources are fish, beef liver, eggs and other products like yogurt and cheese. There are only a limited source of vitamin D foods. So take your chance and include it in your daily meal plans.

Protect your kidneys.

Your kidneys are responsible for the conversion of vitamin D to calcitriol. Calcitriol is the active form of vitamin D, and a lack of calcitriol can lead to deficiency.

Make your digestion in good shape.

Like with other healthy foods, your digestive system is the key to the proper absorption of nutrients from the food we eat. For instance, vitamin D foods need to have an active form so that we can absorb it properly. Malabsorption can only lead to deficiency.

Reduce weight to have less fat.

Healthy body weight is needed to ensure the sufficiency of vitamin D in our body. Otherwise, the increase of fat cells in our blood can lessen the vitamin D in blood circulation.


What happens when you have too much vitamin D? Like other vitamins, if one has surpassed the recommended daily value of vitamins, it can lead to toxicity. If not treated right away, it will cause some irreversible health effects.

How do you know if you have an overdosage of vitamin D? Symptoms of overconsumption are weight loss, anorexia and heart arrhythmias. It can also damage our heart, blood vessels and kidneys if you have too much calcium in your blood.

Usually, what leads to the toxicity of vitamins in our body are the supplements that we are taking without the proper medical prescription. Then, an overdose of vitamin D in our body is not caused by vitamin D rich foods.

The goodness of vitamin D foods

And yes, vitamin D does not only come from what we eat or drink. One great source of vitamin D is sunlight. Our exposure to sunlight can give us vitamin D that our body needs. As the primary source of vitamin D, it increases levels of chemicals in our brain called dopamine and serotonin.

Another thing, when it comes to vitamin D foods, you cannot have an abundant source of naturally high contents of this vitamin. That is why we have vitamin D supplements that can provide additional vitamin D in our body. It is of great value that we have supplements like vitamin D foods. Otherwise, we will have a deficiency, which is not helpful.

However, vitamin D supplements are only recommended if you have a deficiency in this vitamin. Some causes of vitamin D deficiency are from age and medical conditions that affect the absorption of dietary fat. Celiac disease and Crohn’s disease are health conditions that lower the concentration of vitamin D.

But before taking any supplements, always check with your doctor what will be the best vitamin D supplement for you. Since there are two ends in the rope, you must be cautious between deficiency and overdosage, which can lead to toxicity. Make sure that you only have adequate amounts of vitamin D from the quality and healthy food sources of vitamin D. More so, follow the recommendations of your doctor that will determine how many dosages of vitamin D you need.

Self-medication to alleviate the deficiency of vitamin D or any vitamins is not recommended. Proper treatment and medication are still needed to prevent further health problems.

Beer Bath, Your Unique and Out of this World Beauty Spa


Beer bath and other spas alike are making rounds as this form of relaxation is out of ordinary. It has been quite famous, and many are looking at what good in it. Especially beer bath brings curiosity to those who love going to the spa.

Beer Bath, Your Unique and Out of this World Beauty SpaBeer bath is one of the unique forms of relaxation. It has been one of the famous spas in several countries. But the question now is the health benefits it gives to our body. Since beer is considered as alcoholic beverages, does it help our skin?

There are many questions about a beer bath. It has been a surprise for many that this kind of relaxation exists. Now, we will find out what happens to our bodies when we soaked it in beer. As we all know, wine has a different effect, and it has been proven that drinking wine is useful to our heart; beer will give us more than we deserve.

So, looking into some facts about beer, we are shocked that it has many health benefits more than we knew. Beer is related as one cause of fattening because of the calories it has. But the key when drinking is moderation in consumption. Too much drinking of beer and other alcoholic beverages will have some liver damage as well as other health risks also.

Then what makes a beer bath suitable for our health? According to the study, beer has many ingredients that, in ancient times, it is considered as medicine.

What is in a beer bath?

In a beer bath, it has many combinations of ingredients that will make your body, especially your skin healthy. The bath has natural extracts from the beer, yeast, hops and malt.

Hop oils make the pores of the skin open. With vitamin B and active enzymes in brewer’s yeast, it affects skin regeneration. This unique combination of natural ingredients believes in making skin longevity and making the skin immune. It also stimulates metabolism and detoxifies our body to ease fatigue and stress. Therefore, the beer bath is one of the top choices if you want your body and mind to relax.

The Health Benefits

Beer bath is one of the oldest forms of the spa. In ancient times, Egypt and China used this in treating diseases, improving immunity and for personal hygiene. According to records, the beer bath has been discovered and used since 2,000 years ago.

Then using a beer bath is valid and has the most health benefits a thousand years ago. So why hesitate to try a beer bath?

Good source of fiber and vitamins

Since beer has many ingredients that have sound effects in our body, one of them is acting as vitamins. Also, one of the health benefits we have from beer is a good source of fiber.

Then who can say no to it? Other than vitamins, beer is rich to fiber, sugar and starches. And when you happen to try a beer bath, we suggest you also get a mug of beer to stimulate your digestion. Make sure you have a moderation intake of beer.

Since it has the nutrients that our body needs, it contributes to our brain health. Drinking beer makes our brain health stable, keeping Alzheimer’s and dementia at bay. Moderate drinking of beer reduces the risk of mental health because of the silicon content that protects our brain from aluminum effects. These effects are a severe threat to our minds.

Also, when we consume beer, it has an effect on our kidney, which reduces the chance of getting kidney stones. Therefore, it helps our kidneys to work properly and flush the toxins right away.

Since it is rich in fiber, it contributes to lowering the risk of heart disease and stroke. The moderate consumption of beer shows that it gives our heart the anti-clotting effect of blood vessels. It resulted in fighting stroke from happening. Stroke is one of the threats in our bodies. And it occurs when the artery to the brain is blocked. So keeping our blood vessels free and clean will help our arteries to improve the flow of blood to and from our heart.

Other Health Benefits

Drinking beer keeps our bones stronger. Since it has silicon content, it improves the strength of our bones. But, otherwise, it will make our bones weaker because of beer overconsumption. That is why drinking beer or any alcoholic beverages should be in moderation.

Other than that, beer can also lower the risk of having cancer. Cancer is a disease that undetectable in its first few stages. But when you consume beer, which is enough to provide your body with antioxidants, it will lower the risk of having cancer.

Like cancer, diabetes is one of the diseases that beer can prevent. Insulin sensitivity will make our body fights against diabetes.

Beauty Concerns for Beer

Since consumption of beer has many health benefits, it goes the same with the beer bath. Beer bath is one of the favorites to keep our skin healthy. Also, it stimulates hair growth stimulator. The malt and hops in beer can make your hair healthy.

When doing a beer bath, watch out for your hair because you can see that it becomes shinier and no damaged hair as well. But you will need some fragrance oil because your hair will smell like beer.

Of course, since the beer bath directly hits our skin, you may need to expect some rejuvenation effect on your skin. Other than your skin, it has a soothing effect on your hair and muscles. And that is why many want to try a beer spa because of their muscle tension.

bathing in beer can reduce stress and improve blood circulationYour Take Away

For some, beer bathing is very unhealthy or unhygienic because it came from alcoholic beverages. But what people cannot see are the beauty effects of a beer bath.

Like drinking beer, based on experience, bathing in beer can reduce stress and improve blood circulation. The smell and feel of the beer can help our body to remove the harmful substance. It also treats back and joint pain and skin problems like psoriasis, acne and cellulite.

Then, if you enjoy drinking beer, you may experience a beer bath for more obvious health benefits to our skin. Of course, don’t forget to drink in moderation.

The Infamous Miracle Fruit – Pears, and the Amazing Health Benefits


The health benefits of pears are unknown to few. But around the world, pears have been widely used and savored delicious flavor years ago.

Health benefits of pears can be seen in many ways that it has significant effects on our body. While eating pears, we can lose some weight, improve digestion and heart health. Also, it regulates our body fluids that will reduce blood pressure.

For pregnant women and newborn children, the health benefits of pears can prevent congenital disabilities and health problems during pregnancy.

But to know the health benefits of pears, we can look back why many years ago ancient Chinese choose this fruit over others. The health benefits of pears that we can get, we take it for granted.

Why chose eating pears?

As I mentioned, the health benefits of pears are unimaginable. Pears are one of the right sources of fiber and antioxidants. And this is why many prefer to eat pears rather than other fruits.

Because of antioxidants

With the antioxidants in pears, it can save us from free radicals. Antioxidants in pears consist of vitamins and copper, which are useful in fighting damages to our body cells. Aside from fighting free radicals, pears also boost our immune system. It will help us to get better and protected from various diseases.

Since antioxidants came from vitamins, pears can be used to prevent some coronary diseases. It starts with the presence of fiber in our blood that reduces the cholesterol in the body. The daily intake of fiber can reduce factors related to heart diseases. One of which is to lower blood pressure.

According to the study, the health benefits of pear can be seen by including it in your daily meal. It will prevent breast cancer from women primarily after menopause.

The antioxidants found in pears can provide cooling effects which can cure fever quickly. Also, combined with anti-inflammation, pears can reduce the risk of having arthritis, muscle and joint pains.

Including as one of the health benefits of pears, it can reduce the causes of allergic reactions. It can also be given to children to prevent the occurrence of allergies in their bodies.

Good Source of Fiber

In our body, an adequate amount of fiber can get from eating pears. With enough fiber, it can regulate blood sugar levels in our body. Though you might find some sweet taste in pears, this is still healthy, and you should not worry about it. The slightly sweet taste of pears will not spike your blood sugar level.

While we have enough fiber in our body, it means that our digestion will work properly. Because of the insoluble fiber content, it helps our body to clean the passage of our colon. It will prevent us from getting digestion problems and colon cancer over time.

And it is like a domino effect. When we have proper digestion, our body can get enough energy from the food we eat. It is suitable for pregnant women.

Folic Acid in Pears

Yes, pears are versatile fruit when it comes to nutrients. It offers vitamins and minerals, including folic acid. It is the nutrient that can be found in pears, which will help you during pregnancy.

Why pears for skin?

Aside from the health benefits of pears to our body, the effect can be seen to our skin. With the fantastic nutrients we can get from pears, there are many ways on how to make use of pears to our bodies.

If you think you need lotion to make your skin softer and rich in collagen, you might need to consider eating fruits. Primarily, when eating pears, it controls our sugar into the bloodstream, which affects the collagen in our skin. It means low sugar means smooth skin and a plumper look.

Aside from getting dry, one of the many enemies our aging wrinkles. Wrinkled skin can be prevented. But you don’t need to use lotion and anti-aging cream. From anti-oxidants to vitamins, these will keep your skin younger and more toned up. Especially around your eyes and lip areas, skin aging can be seen in these areas more often.

When you have oily skin, you can turn yourself to pears. The health benefits of pears include treating oily skin. You may need to have a pear and smashed it. Get some fresh cream and honey. Then, mix them until paste in texture before applying to your face thrice a week. This home-made face mask can prevent your skin from excreting too much oil.

And it is no joke to maintain your skin smooth over time. Even you use creams, sometimes it failed. But if you have pears at home, you can use it as a scrubbing agent. The natural enzymes present in the fruit will make your dead skin cells wash off. The fruit extract can also be used as a gentle peel to accelerate cell turnover.

Health Benefits of Pears to your Hair

Hair, like our skin, needs to be nourished. Using conditioners and shampoo is not enough sometimes. And to ensure that all the nourishments our hair needs should contain natural sugar alcohol. Luckily, pears have this component called as sorbitol or glucitol. These nutrients from ripen pears provide our hair from roots to tips, including our scalp, to keep moist and healthy.

During summer, your hair gets frizzy and dry. You may wonder why this is happening? Because we lack moisture to our hair and reduce dryness to our hair, pears can act as a natural source of antioxidant to keep our hair conditioned. Imagine your hair with no tangles and no freeze at all. Manageable hair is a good feeling.

Having the hair that shines naturally is the most attractive part of an individual. If you want to try the health benefits of pears to your hair, you can do it easily at home. Get two pieces of pear, fresh and ripe, to prepare. Extract the juice from it and mixed with 2 tablespoons of apple cider vinegar and water. Then you can have a solution to revitalize your hair and restore the lost shine.

If you want to maintain your curly hair and colored locks, you can use pears as one of its health benefits. To prepare, you will need pears. Peel and smash it while adding soybean oil. Spread the paste all over your hair and evenly. Leave it for an hour and wash it with a mild shampoo.

What can we say?

The health benefits of pears are the most amazing thing that fruit can do. From hair to skin and our vital organs, pears can do more than it shows.

Also, we would like to share some recommendations for the pears. For instance, when you are suffering from shortness of breath, you can eat pears. During summer, pears can be your trusted ally to catch up with your breath. Also, it can help you to prevent throat problems when summer strikes. The humid temperature around you can cause dehydration and throat problems.

Indeed, eating pears can provide your body with the benefits you need. And with it, for sure, you can enjoy every moment of eating pears.

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


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!

Benefits of Vitamin C

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 18th century, a British Royal Navy, James Lind, found out that eating lemons and oranges lowered the risk of having scurvy. And in the early 20th 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

VitaminC 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.


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.


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.


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.


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.


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.


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

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.

Keto Diet for Better Days Ahead or Worse?


Keto diet and other diet meal plans can make you go crazy because of its offers to make you fit and healthy. But what makes keto diet to be distinct from the others is the way it makes you lose weight faster than any meal plan. So here are the lists of why the keto diet is a promising diet meal plan.

Keto diet is a meal plan with low carbohydrates but high in fats and protein. According to the study, the keto diet uses our body fats as a source of energy. To get the best results of a keto diet, you will need to prepare the right portions of fat and protein versus carbohydrates.

Otherwise, the keto diet will not be helpful in your health, as you imagined beforehand. The essence of knowing the nutrients you can get from a meal plan is to maintain good health and physically fit. Any meal plan in the wrong preparation can give you the worst health conditions. But, of course, when your meal plan is correct, you will have better days ahead.

Your Keto Diet Health Benefits: The Good One

Keto Diet Health Benefits

Benefits 1: It gives us more energy.

The moment you begin a keto diet, you will have some flu-symptoms like headaches, fatigue, confusion and nausea. It is the cause of the ketosis process in your body, in which the body burns sugar from carbs to become energy that will burn fat. Therefore, you don’t have to worry if you have these symptoms while in the first few weeks of it.

Benefits 2: It counters depression and anxiety.

According to the study, the keto diet protects your brain from absorbing too much sugar and bad cholesterol. When you are in this type of diet, it means that you have a low chance of having anxiety and depression.

Benefits 3: It improves blood sugar levels.

Another health benefit of a keto diet is making our body to have less chance of having type 2 diabetes. Type 2 diabetes is prevalent nowadays because of the eating lifestyle, which intake of carbohydrates more than the recommended daily requirement. With this diet, it uses sugar to absorb energy from fats.

Benefits 4: Fights fatty liver.

When in the keto diet, your liver should be functioning well to avoid damage like fatty liver. High tendencies of fatty liver disease should consider before taking this diet. Over time, this diet produces fats from its process, and those fats that are not in use will store in the liver if not wash out from the body. So before taking the keto diet, look into your liver first. You need to have enough liver enzymes to avoid damage to your liver.

Benefits 5: Minimize inflammation marks.

Some people are susceptible to inflammation marks. This health condition is associated with heart diseases, diabetes, arthritis, and autoimmune conditions. With this diet, there is a bigger chance of reducing inflammation. However, it must be done correctly to improve such a situation.

Benefits 6: It minimizes cravings.

When you are in control of your sugar levels, you can control your cravings. Since the keto diet reduces the absorption of sugar in our body, it also makes our food intake less. Craving is one of the reasons why many are obese, diabetes, and other diseases related to overweight.

Benefits 7: It reduces the risk of heart diseases.

It is a myth that when you are on a keto diet, you will suffer from heart diseases. This diet boosts our heart health. How is this possible? According to the study, if you are in this diet, a reduction in both systolic and diastolic blood pressure can be observed. Though it is only initial reports, this proves that this diet has no harmful effects in our hearts.

What is wrong with a keto diet?

What is wrong with a keto diet?

Every meal plan has two sides of the coin – the good and the bad. So keto diet has also hidden dangers to our health. Though this kind of food is promising, according to experts, it can also have side effects and complications.

Consequence 1: It may cause you flu.

Health conditions like feeling sick or having flu are typical for the first few weeks of the keto diet. You can also feel vomit, GI distress, fatigue and lethargy. The transition of using fats instead of sugar is the cause of having keto flu.

Consequence 2: It causes digestive problem.

Like flu, you can also experience diarrhea at some point. This diet does not contain fiber and low carbs, which can cause an irregular bowel movement. You will also find yourself to look for foods with high sugar because of your diet high in fat but low in carbs.

Consequence 3: Poor performance of an athlete.

Keto diet is not for athletes or individuals that spend more time outdoors. If you are into sport, you need to have a balanced diet of carbs and protein in your body. Otherwise, you will have a problem with your performance. Though you have lost some weight, it also affects your performance in negative ways.

Consequence 4: Gaining weight over time.

According to the study, the keto diet is not for the long term. Naturally, our body needs the recommended amount of carbohydrates. So right after we stop this diet, it will make our body back to normal. Only proper diet and exercise are keys to being fit and healthy.

Consequence 5: It slows down metabolism.

One of the adverse effects of a keto diet is reducing muscle mass, which results in slowing our metabolism. We already know that this diet consists of low fat and low carbs. Continuing this diet can make you lose weight, true. But it also decreases your muscle mass and slows down your metabolism.

Your Take Away

keto diet

Keto diet is useful if the meal plan and portions of servings are correct. This diet will go sideways if you increase the portions which your body cannot digest.

Not only this diet, but other diets can also bring negative and positive effects on our health. If you want to lose weight, you will need to assess what is your trigger food to gain weight. Eventually, even you are into a diet meal plan; you will fail if you are not into exercise too. These two, diet and exercise, should be done together to achieve the best results.

Vitamin B Foods – Your Herald to Good Nutrition for Good Health


Vitamin B foods sources are relevant to other healthy foods to provide nutrition in our body. Proper nutrition is linked to good health. What our body needs are complete vitamin B for optimal health!

Vitamin B foods support our body’s metabolism and contribute to energy production.  There are several types of vitamin B that are essential for nutrition equation and preventive care. We can find vitamin B in green vegetables, whole or enriched grains, dairy and meats.

A deeper meaning for vitamin B is a water-soluble nutrient that plays an essential role in cell metabolism; Each of vitamin B has different functions in our body. It has various food sources and recommended daily dosage intake.

Most vitamins cannot be produced by our body, including vitamin B. Some may be created, but our body cannot make enough of it. Therefore, we are giving you the eight types of vitamin B and what you need to know about each of them.

Your Choices


Thiamin of B1 helps to convert the glucose from the food we eat and turn it into energy. It promotes nerve function of our body.

Where can you find thiamin? Vitamin B1 foods with thiamin are cereal grains, sesame seeds, legumes, wheat germ, nuts, yeast, and pork meat.

It is crucial to have an adequate supply of thiamin. Otherwise, your body will experience confusion, irritability, poor muscle coordination in your arm and legs, fatigue and weak muscles. You may have health disorders like beriberi. It is familiar to those who have thiamin deficiency. It affects your cardiovascular, muscles, digestion and nervous system functions. More so, thiamin deficiency can result in Wernicke-korsakoff syndrome or also known as wet brain syndrome. It is related to an excess of alcohol and diet with poor thiamin. Some symptoms include involuntary movement of the eyeball, paralysis of the eye muscle, staggering and mental confusion.


We now turn to vitamin B2 or riboflavin. Vitamin B2 or riboflavin involve in energy production and helps vision and skin health. Riboflavin is milk, yogurt, cottage cheese, wholegrain bread and cereals, egg white, leafy green vegetables, meat, yeast, and meat (liver and kidney).

Vitamin B2 deficiency includes symptoms like inflamed with cracks and redness in the tongue and corners of the mouth, anxiety, inflamed eyelids and sensitivity to light, hair loss, reddening of the cornea and skin rash. Riboflavin deficiency occurred when too much alcohol and less milk consumption of an individual.


The idea of getting enough vitamin B foods with niacin is essential for the conversion of carbohydrates and fats into an energy source. Enough niacin in our body can make our skin healthy. It also provides support to nervous and digestive systems. What makes niacin a little bit special among the B vitamins is because of its heat resistant. So when cooked, you can still manage to have niacin from vitamin B foods. Some vitamin B foods with niacin come in the form of meat, fish, milk, poultry, nuts, wholegrain bread and cereals and other protein source foods.

However, if you have an inadequate amount of niacin, you may have a pellagra disease. Symptoms like dementia, diarrhea and dermatitis will tell you if you are positive to have pellagra. If not cured, this can lead to death.

Vitamin B5 or Pantothenic

Always remember, proper nutrition is linked to good health. Therefore, pantothenic acid is vital to process carbohydrates, proteins and fats. It is critical to producing red blood cells and steroid hormones. Vitamin B5 is what bodybuilder needs for workouts. The food source of pantothenic can be found in meats, milk, eggs, peanuts and legumes.

Vitamin B6 or pyridoxine

If vitamin B5 is responsible for producing red blood cells and steroid hormones, vitamin B6 or pyridoxine is the key for protein and carbohydrates formation. These are essentials for red blood cells and brain chemicals. Our body needs vitamin B6 to reduce symptoms related to premenstrual syndrome (PMS) and carpal tunnel syndrome. Vitamin B foods with pyridoxine include vegetables, legumes, fish, seafood, meat, poultry and fruit.

Excessive intake of pyridoxine from vitamin B foods can lead to numbness in the hands and feet. The inevitable effect of excessive vitamin B6 is irreversible nerve damage. But if we have deficiency from vitamin B6, thyroid disease will occur. Some symptoms include insomnia, depression, anemia, irritability, convulsions, confusion and dermatitis. So balance consumption of vitamin B6 and other B vitamins is essential.


For instance, vitamin B7 or biotin is important for energy metabolism, synthesis of fats and glycogen and amino acid metabolism. But too much biotin can contribute to increased blood cholesterol levels. So, to balance biotin with other vitamins, you will need vitamin B foods. You can have it from cauliflower, egg yolks, peanut, chicken and mushrooms.

The deficiency of biotin is rare cases because only a small amount of vitamin B7 is needed.

Folic acid (folate)

Carrying oxygen around our body is what folate or vitamin B9 do. It is also responsible for the development of the nervous system, DNA synthesis and cell growth. Before pregnancy, it is recommended to have an adequate amount of folate in our body. Folic acid is the synthetic form of folate. Natural sources of vitamin B foods with folate are green leafy vegetables, legumes, poultry, eggs, cereals and citrus fruits.

The recommended amount of folic acid in our body is about 1,000 mg per day. Though it is non-toxic, an excessive amount of folic acid can result in irritability and intestinal dysfunction.

Folic acid deficiency can lead to an increased risk of neural tube defects during pregnancy. Other deficiency symptoms are weight loss, fatigue and weakness.

Vitamin B12 or Cyanocobalamin

With folate, you can have vitamin B12 to produce myelin surrounding nerve cells and maintain the mental ability. Vitamin B12 is responsible for breaking down some fatty acids and amino acids to produce energy. Vitamin B foods with cyanocobalamin include meat, poultry, and other dairy products. Deficient in vitamin B12 has symptoms of depression, memory loss, vision loss and fatigue.

Health benefits

Achieving the benefits of vitamin B foods will need more time. Some of the many benefits that we can get from vitamin B food consumption are reducing the risk of heart attack or any heart-related diseases.

Since vitamin B have many fundamental roles in our body, one of those is making the passage of blood smoothly run from and to our brains. It will prevent the burst of a blood vessel in the brain. Also, vitamin B foods provide almost over 100 enzymes that help in the digestion of amino acids and building new red blood cells. With this, we can have enough oxygen in our blood.

Also, for you to be confident in having good health and fit body, you will need to stabilize your immune system. And vitamin B foods can provide you with the nutrients you need for keeping your health resistant.

Vitamin B foods are essential for providing energy into our body by breaking down carbohydrates and fats. An adequate amount of vitamin B, especially niacin, can reduce the risk of harmful cholesterol levels in our body.

Moreover, having healthy hormones is one of the benefits we can have from vitamin B foods. By breaking down foods that we eat, vitamin B contributes to making our hormones healthy.

What are vitamin B foods?

Indeed, vitamin B foods can do a lot of things in our health. We can have vitamin B nutrients from whole grains, meat, eggs, legumes, seeds and nuts, dark leafy vegetables and fruits. The most common vitamin B foods are fortified cereals and eggs.

We have discussed at the beginning of these articles, the food sources of each vitamin. But you will still need the right dosage of each vitamin B as recommended for daily consumption.

Thiamine food source

For thiamine, the food sources are black beans, pork, mussels, tuna, fortified cereals and whole grains products. Daily dosages are 1.2 mg for adult men and adult women, 1.1mg. But pregnant and lactating women should have 1.4 mg of thiamine daily.

Riboflavin food source

You can have riboflavin from eggs, organ meat (liver and kidney), lean meats, milk, and green vegetables. You can still enjoy riboflavin from fortified cereals and whole-grain products like with thiamine. Daily dosages of riboflavin for adults are 1.3 mg for men and 1.1 mg for women. But pregnant women should have 1.4 mg. And since lactating women need more vitamin B, she will need to consume 1.6 mg.

Niacin food source

When it comes to niacin, you can have eggs, fish, lean meats, poultry, peanuts, fortified cereals and dairy products.  Then niacin consumptions for adults are 16 mg for men and 14 mg for women.  But pregnant should consume 18 mg of niacin, but not over 35 mg per day to avoid an overdose.

Pantothenic acid food source

On the other hand, vitamin B foods with pantothenic acid come from beef, poultry, seafood, organ meats (liver and kidney), milk, mushrooms, vegetables like potatoes and broccoli, fruits like avocados, sunflower seeds, brown rice, oats and chickpeas. When you have this on your plate, be sure you consume no more than of your recommended daily consumption, which is 5 mg. For pregnant women, you may expend 6 mg, and lactating women should have 7 mg.

Vitamin B6 food source

Of course, you will not go wrong with fruits except for citrus, starchy vegetables, fish and fortified cereals are some of the vitamin B6 foods. This particular kind of vitamin B has a different recommendation based on age. For instance, if you are an adult under 50, you will need 1.3 mg. Otherwise, you will need 1.5 mg. Pregnant women should have 1.9 mg, and lactating women need 2 mg.

Some vitamin B foods like almonds, spinach, and broccoli can be excellent sources of biotin in our bodies. Adults can have 30 mcg while lactating women will have increased up to 36 mcg.

We are all familiar when it comes to folate. And folate comes from food sources like asparagus, Brussels, sprouts, dark green leafy vegetables, fruits and fruit juices. Other vitamin B foods are cereals and enriched flour products. The daily dosage of folic acid to our body is only 400 mcg, but pregnant women can increase about 600 mcg. For lactating women, 500 mcg will be good enough.

Vitamin B12 food source

An exceptional vitamin B foods sources are those with vitamin B12. This type of vitamin B does not come from the plant, but all of it can be found in meat organs, seafood, fish, poultry, eggs and milk. But you can have cereals as long as it is fortified. Your dosage for vitamin B12 is 2.4 mcg. Pregnant women can have a dosage of 2.6 mcg and lactating women about 2.8 mcg.

The art of vitamin B foods for our consumption

Indeed, eating vitamin B foods will take long enough to gain all the B vitamins that we need. So we can have supplements as a substitute for vitamin B foods.

Many vitamin B supplements can provide nutrients to counter the deficiencies of other vitamins. Make sure you are taking only the daily recommended consumption of vitamin B supplements. Because an overdose of vitamin B can lead to aggravating blood sugar levels, damage our liver, cause peptic ulcers and skin rashes.

Well, to avoid this, proper consultation with your doctor is needed to experience the full benefits of vitamin B.

Foods Rich in Vitamin A: Clear Vision, Good Eyesight


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?

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

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.


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.


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 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.


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.


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.


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.


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.


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

Health benefits of 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.