Quit Sugar or Quit Life? A Wise Choice Needed for a Better Living


Quit sugar while you are young and able. Never wait for the moment that you will regret because when it comes to health, prevention is better than cure.

Quit sugar – this was my Doctor’s first advice when I caught my blood sugar level on the peak line. The high sugar level is not a joke; thankfully, I was lucky to have my annual checkup monitored and ensured that I was fit and healthy. Watching my blood sugar level is essential because, as Doctor says, it would be bad for anyone’s health if he or she crosses the borderline. Meaning, it will not be easy to live an ordinary life, like enjoying eating sugary beverages, high sugar foods, and sweets.


I have what they called sweet teeth that may be the cause of a spike in my sugar level. Well, why should I avoid it – this is what I asked my Doctor though I am familiar with the risk of having high sugar levels.

My Doctor gave me advice. It is plain and simple yet very significant for me to follow and understand.

Getting to the point, here are the benefits that quitting sugar can make our body.

Benefits on Why to Quit Sugar

For a couple of days, it is hard for me to cut sugar, so I almost think that I cannot quit sugar in my daily foods. But then again, I think of the effects it will lead me if I stay on track in eating vegetables.

As I observed the results, it affects my health. It is remarkable, and this proved the adequate proper nutrition that our brain and body need.

My body has high energy levels with a positive effect.

Having high energy does not need to consume dessert. Sugary foods are known to be a source of high energy. But we are wrong with this.

Yes, sugar really gives us an adrenaline rush, but it is not the best source of energy food. The focus on fueling the body with proper nutrients for energy-boosting are healthy foods. You can opt for whole grains, lean meats, leafy green vegetables, and my favorite fruits.

Try these foods in your meal or make a diet replacing your snacks or desserts with healthy foods, and you too will feel the difference.

Losing Weight Easily


Who would not love losing weight quickly? When I heard about this, I totally agreed with my Doctor.

Quit sugar because it only has empty calories that have no nutrition.

Then I switch to healthy foods that can genuinely help me lose weight safely and effectively. The natural sugar found in fruits and vegetables and with the fiber it contains, it helps me to lower blood sugar levels.

To let you know that added sugar in foods can make your body resistant to insulin, which increases fat storage.

Increase Emotion and Mental Health


There are questions about why many are finding it hard to quit sugar. One of the reasons why artificial sweeteners are hard to avoid is the compulsive reaction to feeling better. But this is not helpful when you are trying to reduce weight.

Remember that obesity causes high blood sugar levels, which creates mood imbalance, stress, tiredness, and even poor eating habits. I mentioned this earlier. So when you know you have a sugar addiction, it is high time to make a strict discipline when it comes to your eating habits.

Sugar addiction is a habit that needs to address when you want to quit sugar. I admit it is tough to stop eating sugar and unhealthy foods.

Especially, sugar has such addictive properties that it may have more control over our own choices than we make! Suger is one of the biggest causes of mental health issues. The study shows that increased depression, anxiety, mood swings, and focus loss are common problems because of artificial sweeteners.

Again, I suggest you start eating fish, nuts, leafy greens, and lean meats, making you feel better, way better than sugary foods.

Decrease Levels of Inflammation


Okay, so here it is. If you quit sugar, the essential health benefits you will get is to lessen the inflammation in your body. Inflammation increases when too much artificial sweetener is consumed.

Inflammation leads to different diseases like chronic pain, headache, and allergies. In a recent study, I found out that inflammation can also be linked to Alzheimer’s disease. Imagine with high blood sugar levels can cause you other conditions because of not quitting sugar.

Trust me, all of these can be avoided with combined exercises, diet, and of course, quit sugar. You will be surprised by inflammation problems and other diseases related to artificial sweeteners.

Sharing My Thoughts

Let us see; if there are genuine downgrades if eating sugar foods is about to go beyond control. It is real, and I feel the difference that I learn to quit sugar.

The first improvement I felt was my brain functions were staying sharp. There was less anxiety or loss of focus because I started to quit eating sugar. How about my blood sugar level?

Oh yes, it is slowly decreasing as well as my blood pressure. One common factor of having these diseases is gaining weight over time. Obesity is a consequence of excessive sugar consumptions, which increases the risk of high blood pressure and blood sugar levels. The result of this menace is a heart attack, stroke, kidney damage, and more severe health problems.

Aside from quitting sugar, make sure you do not smoke and keep away from stress. Have some time to exercise to eliminate stress. Please don’t fall into stress eating, which I was guilty of eating. Most of the food that I consumed before was sweeter food, and I did not even skip diet drinks. They were my favorite stress foods. And the result, more catastrophic health problems.


So I decided to quit sugar and start living a healthy lifestyle and also saving money for healthier food options. Besides wasting your money on buying sugary foods, consulting your Doctor is another factor why it is expensive if you are not going to quit sugar. Take it from me, and this is one of the reasons I choose to restart my diet into a healthy meal plate daily.

Filling Foods for a Healthy Tummy and Cravings Satisfaction


Filling foods are not exactly the food that will make you feel full and stuffed. Sometimes you need some food that can give you satisfaction and make you feel complete with just a few bites.

Filling foods can be in many forms, but the number of your intakes is the most important. The foods that can easily fill you up and feel satiety are fiber and protein. Therefore, it should be in your diet plan so you can avoid getting full without satisfaction.

When most people are eating, satisfaction is important, and you list all the healthy meals that you enjoy eating. Knowing what gives you nutrients is crucial, so you know the right meal to include in your diet. Disregard the sugar because it contributes to gaining weight.

Based on the report, some researchers found out that rice and other baked are delicious but consumption of these reduce and slows losing weight. Especially if a bowl was consumed for dinner, the chance suggests overweight.

Meanwhile, in a study over a decade from a university, some foods rich in fiber, water, and protein are the selection of what you should intake. Sometimes, simple meals can be eaten to give you a higher level of fulfillment because of its calorie content. And these simple foods can be eaten with less effort.


Yes, protein is what your body needs to feel filled longer than eating carbohydrates and fat. You can get this nutrient from fruits, vegetables, beans, and whole grains. Proteins are essential in your diet, according to a study. You cannot deny this nutrient will help you feel full and satisfied.

Top Filling Foods for your Diet


Filling Foods beans-0213215Beans are common in different dishes like salads and noodles. So why beans? Well, it simply contains protein and fiber. You can add it to your soup and pasta dish as well if you want foods in your meal.


Broccoli and other cruciferous vegetables are considered to give you a few calories. But do not set this aside because of this reason because you can still add this in your meal so you can get the detoxification properties. Your body needs detoxification to increase the absorption of nutrients. Aside from broccoli, you can also consider cauliflower as a substitute.


If you want to lose weight, try to include fish in your meal. If no fresh tuna is available, you can grab a canned tuna. As long as you cook and place it under heat, it can give you protein, healthy fat and calories. These nutrients provide you with satiety with fats that are good to your heart and brain.

Chia Seeds and Yogurt

If you want a twist with your favorite smoothie and yogurt, you can add Chia seeds to it. Given that yogurt, especially Greek yogurt then you can add chia seeds to slow the digestion of protein and fiber. Therefore, you can have a more prolonged feeling of satiety, and you can avoid eating in small amounts every now and then.

Chicken and Eggs


Forget the red meats and choose egg and white meat such as chicken. Lean proteins can aid in fulfilling your satisfaction and trigger the hormones that control hunger. Aside from protein, chicken meat has a thermal effect. So whatever calories you intake before the chicken, it can be converted into energy that your body needs.

Aside from chicken, you can add some boiled eggs in your salad. Eggs are a great source of protein and healthy fat. Then drizzle it with olive oil for satisfying snacks.



Do you say food but non-gluten? Well, oatmeal is best for you or you can eat wheat bread. But I would rather choose oatmeal for a more satiating effect compared to others.

It is one of the most nutritious meals that you should eat if you want to have soluble fiber. Soluble fiber like to be found in oatmeal can give you slow digestion fiber, which will keep you fuller for longer times and prevent over-eating. Also, it improves your health, such as blood cholesterol and heart health. Make sure to eat oatmeals every morning to fill your stomach the fiber it needs for a day.


It has been considered that eating nuts is an excellent way to give the body calories that you need for the day. Nuts and its processed form, the butter, are good sources of protein and fiber. It is enjoyable because of the texture and creaminess that satisfy your cravings. Aside from bread and other famous peanut butter desserts, you can add some of it to your oatmeal. You will be surprised by the fulfilling taste it can give to you.


Yes, potato is a filling food you can have. So when you are at a restaurant, avoid eating potatoes as appetizers. It can give you satiety, so you will be limited by it if and can prevent your satisfaction. But if you are on a strict diet, you can add potatoes with your meal. Adding some cheese, butter, and bacon bits, it can give you satisfaction, and your stomach is filled.


Cheese-2011151If you have peanut butter, do not forget to add some cheese. Some of the cheese that can fill your stomach quickly is cottage cheese or ricotta. Make sure the cheese you will add contains less fat and high in protein. Avoid cream cheese or bagel because it has less protein and is high in fat. For your snack, ate this with fewer carbs and for breakfast, you need this as a source of sodium.

Our Insights

Indeed, filling food is essential as you watch your diet to avoid unhealthy food that has no direct effect on your health. Managing your wellness and nutrition has a long-term effect on your health. Some diets may lead to a deficiency in some nutrients, causing some serious health issues. So stick with a diet including fruit which helps your appetite and benefits you such as avocado or apple. These fruits have a sweet flavor.

So it is better to know the kind each meal daily. This, it can monitor your health over time.

9 Nutritious Foods to Boost Immune System!


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

rswdasrew8657From 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

mshrgfn8647Foods 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

Foods-that-Boost-your-Immune-System-The-9-002Antioxidants 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

ygrtfdg4756When 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

Foods-that-Boost-your-Immune-System-The-9-004It 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

brcclirdfh754After 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

Foods-that-Boost-your-Immune-System-The-9-003A 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

pmgrabdfgn86Pomegranate 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

gnfggre5354If 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.

Affordable Self Care: Your Luxurious Inexpensive Beauty Secrets

Affordable Selfcare 01

Affordable self-care in forms of eating healthy foods and doing exercises are some of the proper ways to take care of yourself. Of course, no one wants to give themselves the least attention. But who does not want to experience the luxury of self-care?

Affordable self-care does not mean that taking care of yourself comes in the cheapest form. Affordable is different from getting the least of self-care. You need to think of some practical ways to give yourself the most effective yet affordable self-care.

Affordable Self Care 02

The most practical yet effective way to give yourself the best self-care is to doing exercise. The benefits of walking increase oxygen intake and helps in blood circulation. A healthier heart helps in burning calories. Also, it lessens stress and improves mood.

In walking, inhaling and exhaling helps you to feel the environment. Exploring new and clean environments enables you to boost your health, especially respiratory.

Affordable Self Care 03Eating Healthy for Self-care

Aside from your meals daily, you must look into your snacks. If you carefully observe the snacks you have, you will have another option for affordable self-care. Whatever you eat, it directly affects your health.

In between meals, you can help yourself maintaining your healthy eating habits. Nourishing yourself with healthy and delicious snacks can make you worry less about your health.

Keeping Track of the Food You Eat

Keeping a journal of what you eat is a practical way of monitoring your health. You do not need a dietician or nutritionist to take note of what you eat. Also, this is a more natural way to find ways on how to lose weight. Affordable self-care means that before treating other people, you should start keeping yourself healthy. After all, everything starts within ourselves.

Self Meditation

Inner peace is one of the essentials in keeping our life in balance. Many are into meditation to combat stress. It activates our nervous system to keep our bodies calm and stress-free. Anxiety, depression and stress can lead to mental disorders and emotional health conditions. Selfcare does not only focus on physical health, but it helps stabilize your emotional and spiritual health conditions.

Beauty Relaxation

Affordable Self Care 04

Beauty relaxation does not require a spa. You can do self-care at home like masks and other skincare products. There are homemade ingredients that you can use for affordable self-care. It is a practical way to ensure that you are spending wisely with your regimens.

Power Nap

A quick nap helps your mind to focus on tasks at hand. According to the study, before 4:00 pm, a power nap should be in between 20 to 90 minutes. It will increase your cognitive function and reduce stress, which is one of the reasons for gaining weight. 

Reading for Self-care

Reading for Selfcare

To most of us, reading is just a hobby, an escape to the reality we are living in. But we are not aware that reading a book of the genre you like will help your mind to relax. It is one of the affordable self-care that you can do. You can look for book sales or books on a promo that will cost you almost half the original price. Also, you can surely get books from your local library that you like. But we recommend that you should have a book about inspirational. These books can motivate you and empower yourself spiritually, emotionally and mentally.

Selfcare is not all about physical attributes. It also comes from our mind and soul. And a good read comes with a good taste of a cup of coffee. It is the best affordable self-care that I had chosen when too much around me was happening, and believe me, it helps!

Being Optimistic to Affordable Self-care

Affordable self-care from within, as we discussed above in this article. Therefore, it is always beneficial to think positively and think about good things. Thinking of happy thoughts is a way of being optimistic and gratitude for all the things in our life.

You may have experienced the good and the bad in life but, it should not stop yourself from looking forward to good things that will happen in the future. Expecting good things that will come in the following days will motivate and give you a great feeling of happiness and gratitude.

No-Gadget Time

scheduling and making a routine for no-gadget time can help you see things clearer and come up in a decision without distraction

Indeed, technology overpowers our daily routine. We are not aware that gadget is taking most of our time. In a study, a person spends more time in using technology. It is not wrong to use the device, but scheduling and making a routine for no-gadget time can help you see things more apparent and come up in a decision without distraction.

Misuse of the gadget is a form of distraction which creates chaos in our life. If technology was made to our advantage, using it irresponsibly creates disadvantages in our daily activities.

Quality Time with Family

Taking a break from gadget increase more time with family. Spending quality time with your family is the best thing you can do when you want to free your mind from negativity. An increase in negative feelings can lead to chronic diseases.

According to the research, loneliness and depression have significant factors on how we deal with different circumstances in our lives. Dealing it with a family member will be easier for you.

Outdoor Activities as Affordable Selfcare

In a study, feeling nature and enjoying a clean environment boost your mood. It is one of the affordable self-care that you can do easily. You will not need any equipment, but make sure that your environment is clean. It can also relieve your stress. 

Listening to Music

Music defines your soul and your moods. Then listening to music can brighten your spirits. It will increase your positive emotions and help you relax. In research conducted, some individuals with coronary diseases showed improvement after a couple of days listening to a good tune. So pick up your favorite songs and listen to it when you feel distressed.

Enjoy and have fun...Live your life to the fullest - These are some affirmations that you can claim.Our Insights for Affordable Self-care

Enjoy and have fun – Live your life to the fullest – These are some affirmations that you can claim. 

Affordable self-care is essential, and it comes in many forms. But one of the best self-care that you can do is laugh out loud and spend some time to play. Life is not all about serious things. You can enjoy and stay in your goals at the same time. You do not have to pressure yourself to enjoy life. Little things can suffice your need if you know how to appreciate it.

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.

What are Low Carb Foods Amazing Effect to our Body


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.

What are low carbohydrates foods

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?

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!


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.


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.


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.


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.


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?

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.

  1. 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.
  2. 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.
  3. We understand your thirst so it will be more refreshing to eat fruits than fruit juices. It contains more fiber and less sugar.
  4. 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.

High magnesium foods: Everything you Need for Better Healthy Living


Excess intake of magnesium is easily flushed out through urine.weHigh magnesium foods, like other healthy foods, are amazing and beneficial to our health. It should be in our daily meal plan. As the fourth most abundant mineral in our body, we still need to fuel our body with magnesium.

High magnesium foods can create enzymes to promote muscles and nerve function. Magnesium as mineral affects the regulation of blood sugar and blood pressure. Therefore, a decrease in magnesium can create diabetes, hypertension, insulin resistance and other heart diseases.

Even with a healthy diet, you can still experience a deficiency in magnesium. So how will you keep the balance of magnesium in your body?

There are ways to keep magnesium at a reasonable level in your body. One way is eating plenty of high magnesium foods to maintain optimal health at all times.  Another thing is magnesium supplements like citrate and oil. You can also do the transdermal magnesium. This process includes applying to your skin to absorb magnesium mineral into the skin. You can use magnesium chloride or sulfate compound.

But, how can you tell you have enough magnesium in your body? The daily recommended magnesium that each needs based on the age and gender of an individual. For instance, infants need 30 mg, and it increases to 75 mg when reaching to 7 to 12 months. For 1 to 3 years old, daily magnesium recommendation is 80 mg. Add some 50 mg for the age of 4 to 8 to have 130 mg.

For 9 to 13 years, you will need 240 mg of magnesium. At the age of 14 to 18, men will need 410 mg and 360 mg for women. Then for 19-30 of years, 400 mg is the recommended daily magnesium for men and 310 mg for women. The daily recommended for 31 years and above is 420 mg for men and 320 mg for women. For pregnant women, the daily recommended is 350 to 360 mg. Then women breastfeeding is 310-320 mg of magnesium daily.

High Magnesium Foods that You May Need

Magnesium is a mineral that we can find in foods like green leafy vegetables, fruits and legumes. When you eat food with high fiber, it will give your daily recommended magnesium.

Here are some of the high magnesium foods. You can have 320 mg recommended daily magnesium for adult women. In some way, you can add these to your recipes and enjoy the rest of the day.

The single-cup cooked spinach will give you a 157 mg. Same serving for swiss chard will provide you with 150 mg and 120 mg for black beans. For mung beans of the same meal will give you 97 mg of magnesium but almond will offer the same amount of magnesium with a quarter cup of serving.

For one large potato, you will get 85 mg. Then an avocado can give you 39 mg and banana with 37 mg.

The importance of high magnesium foods provides optimal health for DNA synthesis. It contributes to muscle contractions, blood pressure regulation, and protein synthesis. Other benefits that we can get from magnesium are insulin metabolism, nerve transmission and reproduction.

Eating of high magnesium foods will maintain the standard level and reduce risks the side effects of deficiency.

Why is Magnesium beneficial?

Let us get to the point, shall we? Magnesium has many benefits to our health. You can start from these practical benefits of eating high magnesium foods.

Keep your Premenstrual Syndrome at Bay

Premenstrual syndrome symptoms occur in women before menstruation begins. Symptoms include mood swings, weight gain and food cravings. Also, you can experience water retention, fatigue, irritability, sore breasts and digestive issues. According to the study, magnesium and vitamin B6, when combined, are significant to control these symptoms.

Promotes Normal Blood Pressure

High magnesium foods can contribute to the promotion of normal blood pressure. Filling your diet with magnesium-rich foods can reduce both systolic and diastolic blood pressure in adults with high blood pressure. You can combine magnesium and potassium in your diet to excrete sodium through urine. So, limit yourself with sodium intake and opt for more omega-3 fatty acids.

Address Inflammation Health Problems

Inflammation is a healthy immune response designed to help protect the body from infection and injury. But chronic inflammation can contribute to health problems and heart diseases.

According to the study, low magnesium intake and low levels of the mineral in the blood were associated with higher levels of markers of inflammation.

High magnesium foods also contain beneficial antioxidants and phytonutrients that can help keep inflammation at bay.

No More Migraines

Migraines are a type of headache disorder characterized by nausea, sensitivity to light and sound, and a throbbing pain around your head.

Low levels of magnesium may contribute to migraines. Then you can alter your condition, and you can add magnesium supplementation to reduce your migraine.

Regulate Blood Sugar Level

Some studies have found that taking a magnesium supplement benefits your blood sugar.

Insulin is the hormone responsible for transporting sugar from the blood to the tissues to be used as fuel. If you always consume lots of carbs and sugar, you will produce more than insulin as your body tries to keep up with it. Over time, sustaining high levels of insulin can cause resistance. It will decrease the ability to transfer glucose which results in high blood sugar.

According to a study, oral magnesium supplementation improved insulin sensitivity and reduced blood sugar levels.

Setting a Good Mood

Magnesium has potent mood-boosting properties and can help fight against depression. Some studies show that low intake of magnesium could be associated with an increased risk of depression. So, the daily consumption of magnesium significantly improves one’s mood.

Magnesium in Skin

When we are stressed or feel under pressure, our levels of cortisol rise. Over time, elevated cortisol can have a significant effect on the skin. High levels of cortisol can cause inflammation to the skin. It can result in conditions like psoriasis, rosacea and eczema even flare-ups.

Eating foods high in magnesium can give radiant skin. But it can also heal the wound. Topical magnesium can support the healing of the scars. It can be beneficial for those with acne and spots.

Also, it can hydrate our skin in the forms of magnesium chloride. Magnesium chloride acts a humectant, an ingredient that draws moisture towards it.

Your Magnesium Supplements

Magnesium supplements come in many forms. But it differs on how long it will be dissolved and absorbed by your gut. Well, you will be the judge of the types of magnesium supplements.

Magnesium Chelate

It is the type of magnesium that absorbs by the body and those that can be found in foods. It has mineral bound to different amino acids and restored magnesium levels.

Magnesium Citrate

Another type is magnesium combined with citric acid. It has a laxative effect when consumed in high doses. But it improves digestion and prevents constipation.

Magnesium Chloride Oil

We can apply Magnesium type in oil to our skin for our skin’s overall appearance. When you have digestive disorders, magnesium chloride oil gives healthy digestion. It is also used to increase energy and endurance, dull muscle pain and heal wounds or skin irritation.

Magnesium Glycinate

Magnesium glycinate is highly absorbable compared to other supplements. It is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects.

Magnesium Threonate

On the other hand, this type has a high level of absorbability. It can penetrate the mitochondrial membrane. But this is the type is not yet ready.

Magnesium Orotate

For these supplements, it has orotic acid. It is also beneficial to the heart.

What are the side effects of these supplements?

When we intake excess of magnesium, it gets easily flushed out through urine. But overdose of magnesium supplements is another story; Overdoses of magnesium is intake over 600 mg. It will cause irregular digestion, resulting in diarrhea.

Magnesium supplements that include magnesium carbonate, chloride, gluconate and oxide can cause digestive issues. One negative effect of too much magnesium supplements is the laxative effect. It causes diarrhea, nausea and abdominal cramping.

What causes magnesium loss in our body?

The types of diet that we have can cause magnesium depletion in our body. Protein diet can cause this imbalance of minerals in our body.

The fat content in foods with high protein reduces the absorption of magnesium. Therefore, you can choose alternatives like fruits, vegetables and whole grains to balance the nutrients and minerals in our body. Choose lean protein if possible so nothing can block the absorption of magnesium to our body.

To increase the rate of magnesium absorption by our body, you can adapt our suggestion below to your daily meal plan. Avoid choosing dietary fiber over whole grains. It may promote health benefits. But, it lowers the absorption of magnesium. Soda or drinks with phosphoric acid will prevent the absorption of magnesium.

Other minerals and vitamins should consume in ratio with magnesium to balance the nutrients in our body. Too much amount of calcium, vitamin D and Zinc will decrease magnesium absorption.

Calcium versus Magnesium: What is the difference?

Since we need other minerals and vitamins, aside from magnesium, we should check the proper intake of each so no nutrients will leave behind. For instance, when it comes to calcium and magnesium, it is crucial to know how these two can be both significant when it comes to bone health.

Calcium is the most abundant mineral that we can find in the body, and most of it is in our bones. It has one of the essential minerals involved in the treatment and prevention of osteoporosis.

There are many forms of calcium supplements available. Calcium must be adequately absorbed by the body to be effective. Make sure you will choose from calcium citrate, calcium lactate, or calcium gluconate. They are the most natural form for most people to absorb. The recommended amount of calcium intake is 1000 mg to 1500 mg per day.

On the other hand, magnesium contributes to increased bone density; It prevents the onset of osteoporosis. Most people do not get enough magnesium in their diets.

Magnesium works closely with calcium. Then it is vital to have an appropriate ratio of both minerals. The ratio should be 2:1, calcium-to-magnesium.

The Art of Taking High Magnesium Foods in our Lifestyle

Indeed, foods with high in magnesium are essential to our body for promotion muscles and nerve function. Like other nutrients, we need to consume an adequate amount of magnesium. However, for more promising results, we should maintain taking the daily recommended doses.

To remind you, prevention at a young age and to eat nutritious foods over time can lead us to be fit and healthy. We can avoid serious health problems. Also, we can learn some ways to improve your eating lifestyle.

Everyone wants to be physically fit and healthy.  And to be in good shape, eat high magnesium foods.

Vitamin Foods You Need to Do Dynamic Functions And Maintain Optimal Health.


Vitamin foods perform specific and dynamic functions in our body systems. If we want to have optimal health, we have to fuel ourselves with healthy foods with vitamins A to E. So how do we get the optimum health we need?

Vitamin foods are a necessity to our health, so eating it as part of our meal plan will be of great help. There are two different types of vitamins, the fat-soluble and water-soluble. These two vitamins have different properties, and we should know how to consume it properly.

How do we define each type of vitamins? Fat-soluble vitamins and water-soluble vitamins benefits may vary from the effect it will give us.

Fat-soluble vitamins dissolve in fat before they are absorbed in our bloodstream. The fat-soluble vitamins are vitamins A, D, E and K. If you consume too much of these vitamins, it will go in the muscles and liver. Our liver detoxifies our body not only from our intake of unhealthy foods and beverages but also the unnecessary large quantities of fat-soluble vitamins. And our liver can only do so much. So, if we overdose our body with these vitamins, it may eventually damage our liver in the long term.

On the other hand, vitamins that can be easily dissolved in the water is called water-soluble vitamins. These vitamins cannot be stored in the body. The excess in our body is eliminated in urine. This means that our body requires the continuous daily supply of these vitamins in our diet. You can have a vitamin B-complex group and vitamin C for water-soluble vitamins.

Vitamin-rich foods maintain the healthy condition of our body. And can prevent and cure different illnesses, especially those cardiovascular problems. It has unique properties to address various health issues that no other nutrients can resolve. Each function depends on the capability and limitations that a vitamin can do to our body.

Health benefits from vitamin foods

What are the vitamins in our foods? What can you expect from consuming vitamins? How can we benefit from vitamins A to E?

By taking vitamin-rich foods, you can enjoy many health benefits as foods that are rich in each vitamin target specific health problems.

For instance, vitamin A supports treatment to eye and skin disorders. Macular degeneration is one of the common health issues. It also makes our hair healthy with the carotenoid property of vitamin A.

Complete B vitamins provide additional nourishment to our body. The positive results that we can get from these vitamins focus more on brain development and blood circulation. Getting our blood circulation on track gives our body immunity and normal metabolism function. If we maintain our body with enough B vitamins, we can reduce the risk of various diseases. Indigestion, skin disorders, diabetes, and body stress are some of the health issues that we can avoid.

As we mentioned earlier about immunity, vitamin C fights off bacteria and viruses that can harm our health. Make sure that vitamin C is in non-acidic formula or sodium ascorbate to prevent lining in our stomach. Vitamin C is considered as one of the most needed vitamins in our body because of its antioxidants properties.

If we can have antioxidants from vitamin C, vitamin D contributes to the overall health of our bones. It also participates in the maintenance of blood pressure and boosting of immunity.

The health benefits that we can get from vitamin E are relief from symptoms of menopause, dysmenorrhea and eye disorders. Also, we can indulge in the anti-aging properties of vitamin E.

Furthermore, health benefits from vitamin K in terms of prevention of internal bleeding, bone metabolism, improved nerve functions and reduced risk of kidney stones occurrence.

Where do we get vitamins

Where do we get vitamins

Water-soluble and fat-soluble vitamins have different resources. For water-soluble vitamins, we need to intake a small amount most of the time.

B-complex vitamins

One of the water-soluble vitamins is B-complex, and they are 8 B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate or folic acid (B9), and cobalamin (B12). With all of these nutrients in our food, your body can have coenzymes that will help the body get energy from the food.


Some of the food sources of B-complex vitamins are peas, meat, and legumes as a source of thiamin. Other B vitamin sources are whole grains and fortified grain products like cereals.


Not enough, riboflavin? You can have adequate amounts of it from eating liver, eggs, dark green vegetables, legumes whole and enriched grain products and milk.

Like riboflavin, niacin is vital for energy production and normal enzyme function. You can get enough of it from fish, chicken, eggs, meat, peanuts, and whole grains products.

Vitamin B6

To aid our body in protein metabolism and red blood cell formation, you will need vitamin B6 or pyridoxine. Food sources of this vitamin are pork, meats, whole grains and cereals, legumes and leafy vegetables (green).

Folic Acid

Folic acid is present in B-complex vitamins as water-soluble vitamins. With folic acid in our body, it promotes red blood cell. It also reduces the risk of neural tube congenital disabilities during pregnancy. One better thing with folic acid helps minimize the risk of heart diseases. Vitamin foods with folic acid are meat, fish, whole grains, legumes, citrus fruits and leafy vegetables (dark green).

Vitamin B12

Are you familiar with vitamin B12? Vitamin B12 is called cobalamin. It aids in the building of genetic materials and the production of healthy red blood cells. Also, it maintains the nervous system. You can have vitamin B12 in our food like meat, eggs, fish, and milk products.


How about biotin? Biotin is vitamin foods helps our body to release energy from carbohydrates. It helps us metabolize fats proteins and carbs from our diet. This is an essential function in our body to achieve our daily tasks. We can get biotin from meat, egg yolk, milk, vegetables and cereals.

Pantothenic acid

Further, pantothenic acid aids in the formation of hormones and fats processing. It also provides metabolism of fats, proteins and carbs from food. We can get pantothenic acid from meat, eggs, whole grains and legumes.

Vitamin C

What we don’t want to miss out is vitamin C. Vitamin C has many functions in our body. The primary purpose of this vitamin is antioxidants, which can heal wounds and contributes to the formation of bone and tooth. Vitamin C makes our blood vessel walls strong and improves immune system function. It increases absorption and utilization of iron in our body. Another importance of vitamin C in our body is producing collagen. Collagen is a connective tissue that holds muscles, bones, and other tissues together.

As one of the antioxidant properties, vitamin C creates optimum health. This is a crucial role of vitamin C to neutralize free radicals throughout our body. Some of our top choices for C vitamin sources are citrus fruits, grapefruit, mangoes, papayas and kiwi fruits. But you can also get Vitamin C from chili peppers, bell peppers, broccoli, cauliflowers and Brussels sprouts.

Vitamin A

One of the fat-soluble vitamins is A. Vitamin A, or beta-carotene is essential to create vision, healthy skin, bone and tooth growth, and immune system health. Some food sources of vitamin A are fortified dairy products like cheese, cream and butter. You can have eggs and margarine. Beta-carotene nutrients come in dark green vegetables, orange fruits, carrots and sweet potatoes.

Vitamin D

Also, as one of the fat-soluble vitamins is Vitamin D. Vitamin D in our body gives you better absorption of calcium. Calcium is excellent for our bones to become stronger. You can have calcium from egg yolks, fatty fish and milk. Also, with the benefits of vitamin D, it helps our skin to look more radiant through exposure to sunlight.

Vitamin E

On the other hand, we can get vitamin E from soybean, corn, vegetables, whole grain products, egg yolks, nuts and seeds. Vitamin E is important as an antioxidant that protects our cells from free radicals.

Vitamin K

If you have health issues in blood clotting, you will need vitamin K to resolve that. Vitamin K is what you need to keep your blood clotting function regularly.

Vitamins versus Supplements

Vitamins versus Supplements

Vitamins and supplements are different from each other. If you are a little confused about that, let us help you figure it out.

Vitamins, as defined, are natural nutrients that our bodies cannot produce on its own. So we need to have foods with all the vitamins we need. But if we always struggle to complete all the necessary vitamins—water and fat-soluble vitamins—this can really be a problem.

Your sources are not limited to vitamin-rich foods. You can add the lacking vitamins by purchasing over-the-counter vitamins. Purchased vitamins come in the forms of pill, tablet, powder, capsule, and liquid. Complete vitamins in our body can prevent us from getting sick and other complications due to vitamin deficiency.

On the other hand, supplements are not always vitamins. But it consists of several multiple ingredients to form multivitamins.

Supplements are not food replacements, contrary to common beliefs of those who are on a diet. It is just additional nutrients from what we consume. Since there are nutrients that each food has, we need other vitamin sources.

However, before taking supplements, you will need to consult your doctor to avoid side effects. It may also interfere with your medical treatment if consumed unnecessarily. Your doctor can also recommend what type of supplements you will need to be sufficient vitamins.

Your easy vitamin foods recipes

Indeed, vitamins have many varieties. It has many sources, and you can acquire it with the right foods. You can take some of our recipes to ensure that you will have an adequate intake of vitamins.

To enjoy the consumption of vitamins and other nutrients, you can make recipes of different fruits and vegetables. It will be more enjoyable for you rather than buying over-the-counter vitamin supplements.

One of your vitamin foods recipe is the raspberry orange protein smoothie. It is good to consume during breakfasts to kick your day right. Aside from vitamins, you can have protein. What are the ingredients? You need egg whites, raspberries, orange juice. How to prepare? Put all the ingredients in a blender with 2 glass of water.

The art of taking vitamin foods

The art of taking vitamin foods

Indeed, vitamins are essential to our body to boost our immune system and create antioxidants to protect our body from free radicals. Like other nutrients, we need to consume an adequate amount of vitamins, and it should be in moderation for more promising results.

To remind you that prevention at a young age and to eat nutritious foods over time lead us to be fit and healthy. We can avoid serious health problems and learning some ways to improve your eating lifestyle.

Many have great desires to be physically fit and healthy. To be in good shape while indulging mindlessly with junk foods can harm your health eventually. So eat lots of healthy food that are vitamin sources.