Are gummy vitamins good for you? Let us weigh the differences!


Are gummy vitamins good for you, and are they are the right choice for people, especially those who avoid swallowing real vitamins?

Of course, they are the best option, according to medical professionals considering supplying nutrients to those who are not able to take. The texture and taste of gummy vitamins will help for easier digestion and small doses.

Are gummy vitamins right for you, this is the golden question that everyone is asking since regular multivitamins are hard to swallow? Sometimes, it has a foul taste, especially for children who refuse to take vitamins because of the texture and the taste.


Doctors often prescribe chewable vitamins or gummy vitamins for children. The benefits of this kind of vitamins offer the same as regular tablets or syrup.

But the form and texture of gummies are different, and here are what you can find in it.

Benefits of Gummy Vitamins (Chewable Vitamins)

Easy to Swallow

For regular vitamins, swallowing is the main problem, especially for children. So the best way pediatricians think about recommending chewable vitamins is for the child to swallow the vitamins easily. Most gummy vitamins are flavored with fruit, which can be enjoyed by both adults and children.

Easy to Digest

Since most vitamins take time to digest, gummies are a good option for the stomach, especially when you have slow digestion. For instance, when you start chewing gummy vitamins, you are already breaking it down into some pieces before reaching the stomach. Also, for pregnant women with morning sickness, chewable prenatal vitamins are being prescribed to avoid vomiting.

Right Amount of Dosage

Other than vitamins, chewable comes in the form of supplements. There are chewable supplements that need to take in a smaller dosage, and one way to have this is to get the right size. When it comes to supplements, the high dosage is not necessary, so chewable form is proper for you.

Package with All the Nutrients

Same as regular vitamins, the gummies contain several nutrients and are more concentrated. Essentials vitamins and minerals needed for the body can be taken as chewable types. But of course, choosing the right dosage is essential.

Better than Conventional Vitamin Tablets

Are-gummy-vitamins-good-for-you-03Are gummy vitamins right for you rather than taking the conventional tablets? The answer is yes. Do not judge the flavors being used to coat the vitamins. It is made as sugar-coated to make it tastier rather than the regular vitamins. It will help you convince your kids to take vitamins easier than before.

Some Sideways Effects of Gummy Vitamins

However, we would like to balance everything about gummy vitamins. So forget the billion-dollar question that is gummy vitamins good for you. It has several drawbacks, so it is still better to observe dosage.

Not All of It is Healthy

If the dosage is not measured correctly, the consumption of gummy vitamins might have insufficient nutrients. It will make your body function improperly. So to avoid this, make sure that proper dosage is always at your hand, especially when giving to a child.  Young adults need proper vitamins, chewable, or non-chewable. The daily dose of nutrients is essential.

Watch out for the Sugar Coated

Are-gummy-vitamins-good-for-you-004Are gummy vitamins right for you though they tasted sweet? Sugar-coated chewable vitamins can be harmful if you always choose this type of chewable. So for more healthy gummy vitamins, you can select natural coated chewable to enjoy the nutrients. Also, look for gummy vitamins with no artificial food colorings. Food colorings can start allergic reactions, behavioral problems, and may cause the growth of cancer.

Aside from that, artificial sweeteners found in the coat of gummy vitamins can harm your teeth over time. Treated like candies, the sugar found in adhesive can attach to your teeth, which will cause bleeding and slow deterioration of teeth; if not all, it can leave some of it. To prevent this from happening, make sure you brush your teeth and drink plenty of water. It will wash away the glucose syrup, gelatin, or sucrose in your teeth. It will also flush out the sugar in your body.

Too Much of It is Bad for Your Health

Though you can see the improvement with your child taking vitamins or supplements because of gummy vitamins, you should take note of the behavior it can give. It can be addictive, and even young adults are not worried about consuming a higher dosage of chewable vitamins.

Yes, it can be flushed out from your body, but it does not mean that you should take a high dosage of it. Overconsumption of vitamins can be toxic, and who knows not all of it can be flushed out daily. Make sure to follow the recommended amount to avoid toxification and addictions, especially to children.

Our Insights

Indeed, chewable vitamins have their pros and cons. But are gummies good for you? Some may say it helps them in many ways, and the improvement can be seen among their children and young adults. However, since gummy vitamins consist of most sugar or glucose, it can be harmful with your teeth. Especially when you are taking vitamin C, the ascorbic acid formulation, it is not advisable to take it along with gummy vitamins. The combination of sugar and vitamin C can destroy tooth enamel. If this combination cannot be avoided, you should make it a habit to brush your teeth or use floss right after you took it. Do not forget to drink lots of water as well.

Exercises for Belly Fat to Get those Freaking Amazing Abs


Exercises for belly fat are extra workouts that need you to focus on. It is a challenge for many to lose extra pounds in their belly and get those sexy abs for confidence. How about you? What exercises for belly fat you need?

Exercises for belly fat are essential to burn those calories that your body never uses and turn into annoying fat. When looking at the mirror and you see yourself with those fats around your belly, I am sure you think about the things you need to do to get rid of those fats. And some times you also ponder what are the exercises for belly fat, what to eat and avoid to give your belly some six-pack abs?

What exercises truly will benefit you to lose your belly fat? There are lots of workouts for your belly fat out there. But you can try these exercises that will make you lose belly fat faster.

Exercises for Belly Fat 01Exercises for Belly Fat in Intervals and Pilates

We suggest if you want to burn more calories faster, you will need to be creative. Being creative during your workout will make you burn more calories. Phasing in exercise gives your body more rooms to increase the burning of body fat.

Some of the interval exercises for belly fat include running for every 10 minutes. In between, you can do walking for a few minutes. For instance, you can do a full time running for 9 minutes; then, you can do a minute for high intense exercises then back to regular activities.

Another exercise for belly fat is doing Pilates. These exercises target your very core, which means if you are serious about getting rid of your belly fat, Pilates is the key. Pilates focuses on your base and involves a small number of movements, but it focuses on the area of your body.

For Pilates, you will need to get an excellent fitness instructor at the gym. You can also start watching online videos to help you tone up with your tummy. What’s good about doing Pilates is that you can feel the difference before and after your workout.

Are you looking for another option? Hearing all the fuzz about exercises for belly fat, I know you are looking for ab exercises. Some ab exercises for belly fat can be with yoga, hula hoops or those you can adapt in videos online.

The intense and quick exercises for belly fat you perform, the more you need to eat. But what food you need to eat to increase the chances of burning belly fats.

What foods do you need to burn belly fat?

If you need to fuel your body to burn more fats, you will have to ensure that you eat foods that will help you burn more fats. These foods will increase the effects of your exercises for belly fat.

Why these foods if you ask me? These foods increase your metabolism and the right combination with your exercises for belly fat.

Rich Food with Vitamin C

Rich with Vitamin C

Try to add some peppers like chili, jalapenos and cayenne powder if you want to increase the burning of your calories. Hot peppers also consider boosting your vitamin C.

You can also snack some berries to increase metabolism. Aside from vitamin C, it has fiber which is useful in digestion of food. Some berries you can try are blueberries, raspberries, blackberries and cranberries.

Of course, foods rich in vitamin C are in the category of citruses like lemon, lime and orange. Natural source of vitamin C has no sugar, which makes it suitable to control sugar.

Good Source of ProteinGood Source of Protein

If you are in the middle of your workout, you are looking for foods rich in protein. You can add eggs, beans, nuts and seeds as your great source of protein. With a good source of protein, you can lose weight and belly fats.

Enough FiberEnough Fiber

A key to limit your cravings is starting to eat foods with enough fiber. These fibers can control your hunger receptors, and you can have it by eating avocados, broccoli and leafy green vegetables.

Foods you have to Avoid

Being serious in getting back that abs, you will need to get rid of these foods that can cause you to have belly fat. Or in some ways, these foods contribute to gaining some extra weight.

You need to stop eating processed foods, which have many preservatives that fueled terrible fats and more chance for your body to store it.

Another food that keeps you to reduce weight is those with sugar. All sweet foods have single implications for your health, and that is turning to be body fat. Try to have a natural source of sugar like some fruits. It will be a good source after you perform exercises for belly fat. Also, natural sugars can cut your cravings after your workout.

Try to stay away from carbs as much as possible if you want to lose belly fats. Some foods, mainly white bread, pasta, pizza, and rice, are a top food source that gives you more carbs than what your body needs. If you want to eat bread and pizza, you can try whole wheat. It will provide you with more fiber than carbs.

Some factors that pinpoint belly fat sources are alcohol. Irresponsible drinking of alcohol can contribute to being overweight. Most of the drink contains extra calories and carbohydrates that have been hard to burn with a single day of workout. Also, some mix of alcohol contains lots of sugar, which can reverse the effect of your exercise.

Our Insights

The effects of exercises for belly fat can be seen as the difference if you know how to manage your food consumption. Good sets of workout for your body fat and healthy meal plan will have a significant effect on your health. Aside from weight loss, your chance of getting severe health problems will be smaller. Or if you are serious enough, you have zero percent of getting diabetes, cardio diseases and other common issues. Wise enough, you can be healthy by starting with these exercises.

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

Since chayote has many nutrients that we can have, it can also be used as a food substitute in making butternut or spaghetti. Instead of using squash, chayote is the perfect replacement. It has no cholesterol content, but it is high in fiber and water content.

When looking for a healthy meal, using chayote can be significant health. Some recipes include chayote. It can be your breakfast, lunch or dinner recipes. The plant chayote can be eaten only when you cooked it. The entire chayote is edible, so when you want to include it in your meal, you can choose from using the flesh, flower, roots, leaves, and the skin.

If you want to enjoy your breakfast with chayote, you can add chayote with your oats, peanut butter or to your morning smoothies. The meaty texture of chayote is a perfect combination with your usual morning meal. The taste of chayote, which is a little sweet, can be an excellent factor to include as your spread with your sandwich. It gives you a healthier breakfast, after all.

When it comes to the preparation of your lunch, you can add chayote to your salad dressing. You can add chayote in every kind of salad. It can add flavor and depth to the taste of your ordinary salad. So you can have other choices.

How about chayote for snacks? Like your other favorite vegetables, you can also have chayote as your snack. It can be a suitable replacement for honeydew or jicama. It is not a complicated recipe. You will need to replace the honeydew or jicama or the ingredients the same as the characteristics of chayote. Then you can have a version of your snack in chayote.

Other ways to enjoy health benefits of chayoteOther ways to enjoy the health benefits of chayote

Indeed, the health benefits of chayote are unbelievable. You can eat it in many ways, aside from making it as the main dish or side dish.

You can also enjoy chayote by substituting it with your favorite squash and potatoes. Try some recipes with squash or potatoes then replace it with chayote. In this way, you can enjoy chayote, and it will never be the same boring vegetables.

And you will notice the effects of eating chayote. The health benefits of chayote can be countless and experienced in many ways. All you have to do is to be creative and enjoy every bite of chayote to help you feel and look healthy.


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 prevents 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.

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.

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.

Red Meat: The Happy and Sad Facts Behind the Meaty Form


Red meat is identified as a good source of protein, vitamins, and minerals. But how can you be sure that it is safe to eat it over time?

Red meat like beef, lamb and pork can be part of your balanced diet. But if you are relaxed in eating red and processed meat, probably, you want to end up in a red zone.

I mean red zone because if you consume too much red meat, you can have medical findings like cancer, heart disease, diabetes, overweight and stroke. In some cases, when eating red meat has been careless, it can end your life.

But eating red meat in the right amount can give you health benefits. With the right amount of it, while consuming weekly, you can have the following excellent benefits. Otherwise, you can increase the risk of having diseases.

What are the benefits of eating red meat?

Eating red meat has many health benefits. For young and adults, red meat has different effects. First, let us see the goodness in eating red meat.

Increase energy levels

Red meat is an excellent source of iron. Meaning, we can get an adequate amount of hemoglobin from eating it. Hemoglobin is the oxygen-carrying protein found in red blood cells. Young kids need to develop bigger and stronger muscles. Those with lack of iron should start consuming it to prevent shortness of breath, lack of energy and headache.

Improves immune system

The immune system is vital in our daily life. The sound immune system means a healthy lifestyle, which protects our body from cold and flu. What makes our immune system in proper function? One way to ensure we have a working immune system is if we have an adequate intake of zinc. A good source of zinc is red meat. For instance, red meat like beef can give us a plentiful amount of zinc. However, you can also get zinc from other foods, but our body quickly absorbs getting from it. It also provides amino acids that help repair small muscle tears.

Supports Metabolism

Unbelievably, the right consumption amount of it improves metabolism. Proper metabolism means that your body is high with vitamin B12. And one of the food sources of vitamin B12 is red meat. If you have a vitamin B12 deficiency, you can have beef as a great source of it.

Defeating Cognitive Decline

Red meat is an excellent source of omega-3 fatty acids, which contributes to boosting our brain health. According to a study, red meat like beef, pork, lamb, and goat offers almost 50% of omega 3, given that it was organic produce.

What are the sideways of red meat?

Of course, it has adverse effects on our body if we do not consume it the right amount. Some of the impacts that we can have from eating it can be identified as you read along.

Trigger the Risk of Cancer

Some cancers can be triggered when overeating of it. According to research, consuming too much of it can cause cancers especially colorectal cancer up to 30%. Another reason that you should limit the intake of it is to prevent the onset of different cancers like pancreatic, breast and prostate.

Increase Chance of being Diabetic

As always, too much eating of foods can lead to an increase in blood sugar levels. When it comes to red meat, overconsumption of it can lead to type 2 diabetes. According to research, when you have exceeded weekly-recommended servings of it, you are also increased the chance of getting some disease. And it included diabetes.

Higher Chance of Heart Diseases

Red meat contains a more elevated amount of cholesterol and saturated fats compared to other foods. It increases the higher risk of heart diseases and strokes. More so, it also leads you to gain some weight. With more upper body mass index from the normal, it can contribute to high blood pressure and cardiovascular disease. In short, too much consumption of it can harm your heart.

Shortened Life Span

What you eat can give a toll to your health, and this can cause early death. In terms of red meat, too much consumption can cause heart diseases and diabetes, as I mentioned earlier. Also, those who have a higher intake of it should exercise more to prevent having diseases.

Some Tips for Healthy Eating of Red Meat

To prevent the adverse effects of it, here are some health tips to come clean.

First, make sure you have lean cuts of meat and trim off the visible fat before cooking. Then, fill your plate with vegetables more than the serving size of it.

Second, make other alternatives for it. Have servings of fish three times a week like salmon fillets or tuna. You can match fish with legumes like peas, beans, lentils, and chickpeas.

Third, when it comes to chicken, remove the skin before cooking. Then include more vegetables when cooking the chicken.

Overall, make sure to add more vegetables to your dishes of it. Never assume that the meat is your main dish when eating.

Alternatives for Recipes

Other healthy foods can be alternatives for it. You can have apple chopped into bite-size pieces and blended in a bowl with a half cup of cottage cheese. Make sure that the cheese is non-fat and low sodium.

One recipe I tried to make an alternative for it is making the leftover veggies mix with tomato sauce, red beans and cooked whole-wheat pasta and salt-free seasoning. Make sure that everything you add to your leftover veggies is salt-free.

Another recipe I tried is wheat tortilla with beans, veggies, and salsa. First to do is warm the tortilla between moistened paper towels in the microwave for about a minute. Then you can add some beans, veggies and salsa on top. After that, you can fold it.

A good alternative for red mead is using hummus with carrots and jicama sticks. This recipe is called a hummus dip. It is inexpensive, unlike other dips. I prepare the dip by blending the beans, yogurt, lemon juice and gloves. That’s very simple.

What can we say?

There are healthy foods that you can have aside from red meat. Here, we gave you some alternatives if you want other sources of protein, omega, vitamins and minerals that you can get from it.

Before doing a diet like Keto diet, you can also check some alternatives that can convert your fats into energy. In that way, you will not increase your chance of having diabetes, cancers and heart diseases.

Always find alternative foods that can help you to become healthy.


Asparagus Health Benefits and One of the Best Weight Loss Foods


Asparagus health benefits come in many forms like vitamins and minerals. We all know that in general, vegetables are rich in fiber. But, if you are not familiar with asparagus, you may be missing some vegetables that have unique nutritional components.

Asparagus health benefits promote reducing cholesterol levels. Besides, it contains fiber, vitamins, and other nutrients like potassium and folate.

Vegetables are the main choices of people who are in a calorie-restricted diet. Having a low energy density food intake can help you reduce your consumption of calorie. It can be the perfect combination with fruits if you are trying to lose some weight.

The combination of fiber, protein, and low-calorie content can make a difference in your metabolism. It can give you vitamins, and minerals in burning fats to your body. Aside from the advantages to lose weight, vegetable nutrients are very useful in fighting cancers and other diseases.

Vegetables can be the winner in a high-fiber diet. As one main factor in calorie-restricted diet, almost everyone is trying to have this diet. Given this, asparagus calories are only a small percentage of its content. When combined with high fiber content in vegetables, asparagus is one of the best sources of weight loss foods.

Origin of Asparagus

For over many ages, asparagus has been cultivated around the world. At the beginning of time, asparagus originated in some parts of Africa, Asia and Europe. Later on, it spreads widely to become popular in North America, South America, Australia and New Zealand.

The current largest asparagus producing country is China, with almost 7-million metric tons production. The following countries are Mexico and Peru. The asparagus production reaches about 175,000 to 400,000 metric tons. Therefore, asparagus is one of its priority crops.

Varieties of Asparagus

Production of asparagus affects its varieties. The farming methods for asparagus develop two varieties. The green asparagus grows with more exposure to sunlight. On the other hand, white asparagus is covered with soil to hinder sunlight exposure. Different types of asparagus include purple varieties. Purple varieties tagged as one of the healthiest variety of asparagus because of its flavonoid phytonutrients.

You can have the Purple Passion, Sweet Purple, or Pacific Purple. While for green asparagus variety, you can choose from Jersey Giant, Jersey Knight and Mary Washington.

Asparagus Nutrition Facts

Asparagus nutrients come in many forms. It is a good source of vitamin and minerals for digestion and immune system. It also reduces the risk of chronic diseases like heart attack and diabetes.

Vitamins like B1, B2, B3, B9, C, A, and E can be found in asparagus. It has some minerals like manganese, phosphorus, choline, protein, and potassium. Both vitamins and minerals are a good source of dietary nutrients, combined with the fiber in asparagus. Aside from fiber, asparagus contains phytonutrients that have anti-inflammatory components.

Having an adequate amount of these nutrients can increase the overall health of our body. It is essential that we maintain to be fit and healthy. It will prevent our body from infectious diseases and other health problems.

Asparagus Health Benefits

Is asparagus healthy? What are the asparagus health benefits while consuming it daily?

Asparagus offers low calorie but high in protein, and an excellent source of vitamins, minerals and provides 0% fats. It also contains antioxidants and anti-inflammatory component. These nutrients help our body to lower blood pressure as well as weight loss.

One of the most amazing benefits we can get from asparagus is, it slows down the signs of hangovers. According to a study from South Korea, the extract of asparagus leaves have a significant effect on our liver cells by providing anti-oxidants. The asparagus leaves increase healthy cells by up to 70%. These two essential enzymes can excrete alcohol out of your body.

Asparagus may give some side effects to our body, but it has more health benefits. Asparagus health benefits can be determined in different aspects. Like other vegetables, it can target the central functional systems of our body.

Asparagus health benefits contribute to our overall health. Adequate eating and proper cooking of asparagus can lead us to a healthy lifestyle.

Asparagus Protein

The best healthy diet is composed of vegetables, fruits, fish, and dairy products. They are a good source of low purines level. Red meat is a high-purine food source. It can aggravate your uric acid level and symptoms of gout arthritis and kidney stones. Vegetables are a low-purine food source. Therefore, asparagus protein is sufficient to keep our uric acid at a reasonable level.

Asparagus during Pregnancy

Asparagus as pregnancy food has folate. Vitamin B9 or folate is one of the essential factors to prevent some baby neural-tube defects during pregnancy. It helps in the promotion of ovarian hormones. Increase in ovarian hormones level can avoid the risk of congenital child disabilities.

Most common newborn health problems are because of vitamin B9 deficiency. Inadequate intake of folate during pregnancy or early stage of pregnancy can result in several health problems. The complications may occur not only to the baby but also to the mother.

During pregnancy, asparagus plays a significant role because of its vitamin K and vitamin E. These two vitamins are vital for the early stage of pregnancy. It also plays a crucial role before the sperm and egg cells meet.

Asparagus vitamin K helps reduce PMS or Pre-Menstrual Syndrome. Most women are experiencing PMS which are hard to deal with and uncontrollable. Extreme mood swings, severe migraine, and cramps in the lower abdomen of women are some symptoms. It occurs before the monthly menstruation period. Excessive clotting of blood in the reproductive system causes cramps. By eating asparagus, it can prevent excessive blood clotting. Moreover, vitamin K combined with calcium can also address the migraines. It controls mood swings before and after menstruation period.

Vitamin E in asparagus contributes to preparing the uterus lining for the implantation of the sperm and egg cells. Through lipid peroxidation, sperm cells remain to be healthy in the entire early stages of pregnancy.

Reduce Early Signs of Chronic Diseases (Heart attack, Diabetes)

We can reduce the early signs of chronic diseases like heart attack and diabetes by changing our eating lifestyle. We can prevent most of the common ailments if we have a healthy eating lifestyle.

For example, adequate consumption of nutrients like fiber, B vitamins, and anti-inflammatory can reduce early signs of chronic diseases. We can get these nutrients from asparagus, known as one of the best weight loss foods.

Asparagus fiber does not only promote weight loss. It also reduces the risk of getting a heart attack by gradually decreasing the bad cholesterol in our body. The anti-inflammatory component decreases the chances of getting heart diseases as well. Also, asparagus B vitamins keep our blood vessels protected. Healthy blood vessels will prevent the development of other heart diseases.

Meanwhile, vitamin B6 from asparagus regulates blood sugar to its average level. It promotes insulin secretion and production that can affect the blood sugar level in our body. As high fiber foods, asparagus contribute to the proper regulations of blood sugar.

Improves Brain Function

Another significant role aside from reproductive hormones, asparagus vitamin B9, or folate helps in serotonin production. Serotonin is a compound responsible for cognitive and behavioral development. It can prevent Alzheimer and dementia occurrence.

Promotes anti-aging benefits

As we grow old, our body functions are slowly depleting. Our immune system is becoming weaker. It is getting worse if we do not have a healthy lifestyle.

Over time, our body needs to replenish the nutrients to perform on top of everything. There are beauty products that can alter our physical appearance. However, our intake of healthy foods is more important.

Further, asparagus vitamins B9 and B12 can ward off early signs of aging. Also, it is glutathione-rich food, which has antioxidant properties. Moreover, it can elevate our skin moisture. It will delay wrinkle formation and make our skin smoother over time. The antioxidant with niacin in asparagus can deliberately fight off irritation. It reduces redness from acne scars. Acne if not treated early can cause injuries. These scars are painful and hard to remove.

Improves Nutrients Absorption

If we have an adequate amount of fiber in our body, it enhances nutrients absorption from our intake of healthy foods. However, too much consumption can cause digestive problems and discomfort.

A specific dietary fiber can be found in asparagus. According to an academic study, inulin in asparagus is essential in the digestion process. It supports the good bacteria in the large intestines. Because inulin goes to the large intestines directly, it becomes a food source for good bacteria. It helps in our body’s nutrient absorption. As a prebiotic, inulin can reduce the risk of colon cancer over time.

If nutrient absorption is right, we can acquire magnesium from asparagus. Magnesium is a mineral that provides energy and reduces the feeling of fatigue. It is one of the best weight loss foods because it improves metabolism. As a result, it can boost physical performance as well.

Help reduce symptoms of cancer

Adequate daily consumption of asparagus helps reduce symptoms of cancer. Antioxidants and anti-inflammatory properties are what make the asparagus an anti-cancer. Asparagus fights cancers by suppressing cancer cells in our body.

Asparagus saponins involve in the prevention of cancer tumors formations. As phytonutrients, saponins can penetrate through cell membranes. With that, it promotes the immunity response of our body to damage cells. It prevents the symptoms of ailments.

In the prevention of cancer in our body, asparagus has copper to provide oxygen in our blood. It stops any blockage in blood circulation. It improves metabolism and prevents undernourishment.

Risks of eating asparagus

Like other vegetables, overeating of asparagus can lead to health problems. Too much fiber in our digestive system will make us feel bloated. With too much consumption of asparagus, you will notice the change of your urine odor. Some people have an allergy to eating asparagus. Allergy symptoms include runny nose, swelling of mouth and lips and trouble breathing.

Asparagus Recipes

The precise cooking of asparagus is the key to prevent nutrition loss afterwards. Asparagus recipes should avoid the methods of grilling, frying and baking. These cooking methods can create a compound that fuels cancer cells. Besides, improper cooking of asparagus can create carbs that can cause health problems later on.

Before cooking, you will need to wash the asparagus thoroughly to be sure that no foreign compounds like soil and sand will be included in your dish. Use cold water to clean asparagus to maintain its freshness. While peeling of asparagus, you should separate thick stems from the flesh. Thick stems are not edible unlike stems from thin asparagus, which are pleasant and tender in texture.

Ideally, you should cook asparagus in the whole portion. The best way to cook asparagus is to expose in minimal heat, shorten the cooking duration and at least a small amount of oil used in cooking. Too much heat can result in overcooking. It will lose all the nutrients of asparagus. Likewise, too much cooking oil can produce cancer-causing chemicals from asparagus.

An example of cooking asparagus is to sauté. Prepare five tablespoons of broth with your preference of vegetable, chicken, or water and put in a skillet. Heat the broth and wait for the bubbles to begin formation. Once it appears, you can add the whole asparagus and cover for five minutes. After exactly 5 minutes, you can chop the asparagus to complement your vegetable salad. You can also make it a side dish of your favorite salmon.

Other asparagus recipes include as a topping to your favorite pasta with thyme, rosemary, and basil. You can add it to your favorite breakfast egg omelets. As a main dish, asparagus can be combined with mushroom, tofu and chicken as options for your meal plan.

Proper selection and storage of asparagus before cooking

Finding the right quality of asparagus is a little challenging for market goers. You can find three varieties in the shelf at supermarkets. You can choose from green, white, or purple.

The appearance of asparagus is important in choosing the freshest and has the quality to last about two days. You can enjoy the flavor and health benefits of asparagus if you consume it within two days, proving that it is freshly harvested. If you can see the stalks, the shape should be round and not deform. Firmness is next for you to check on. Quality and fresh asparagus usually have thin stems with closed tips. For green and purple variety, the tips should have dark shades of the hues. The end should be half-timber and half-tender. The reason that the end of asparagus has a woody texture is to maintain freshness.

How can we preserve the asparagus nutrients if we plan to cook it a few more days apart from the day we bought it?

One way to preserve asparagus is to refrigerate it while wrapping the ends with a paper towel. However, how long can we store it when wrapped with a paper towel? Like other vegetables, asparagus has no expiration date as long as it is not rotten. The freshness of asparagus depends on how we preserved it in our refrigerator. Nutrients from asparagus will not leave as long as our cooking methods are in minimal form.

Our Insights

Indeed, asparagus is one of the best weight loss foods that we can have in our meal plan daily. The fiber, vitamins, and other minerals are significant which can help us to be fit and healthy. The anti-oxidants are also essential to fight off symptoms of cancer in our body. It heals the damage cells that can trigger cancer cells.

Asparagus, if cooked right, has an intense flavor and have all the vitamins you deserve. From eating asparagus, you can have a good source of vitamin A. It can provide the nutrients for your eyes to prevent retinal problems. Surprisingly, you can have a certain amount of vitamin C from asparagus. On the contrary, do not expect it to be as adequate as the grapefruit. Vitamin C in asparagus provides additional support to our immune system.

One of the best things about asparagus that most of us could not imagine is its cleansing power and making our kidneys on the tract without infections or kidney stones. According to a medical study, asparagus promotes a natural way to excrete oversupply of salt in our body. If you ate salty foods like dried fish, asparagus can normalize your body’s salt content as well as detoxify it. An adequate amount of asparagus per daily consumption can make your blood pressure healthy.

On the contrary, if you have an allergic reaction with asparagus, you can avoid eating it. You can have other alternative healthy foods. Aside from asparagus, there are plenty of healthy foods from fruits and vegetables.

Most importantly, you should always be considering the cooking method to prevent altering the nutrients of asparagus from healthy to ‘asparagus cancer food source.’ Overall, asparagus has many health benefits, and therefore, you should consider it as one of your best weight loss foods.