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How to prevent muscle cramps

Friday, November 29, 2013

The muscle spasms or cramps occur when a muscle contracts or involuntarily, which becomes rigid causing pain and discomfort. Often arise at night during sleep or during and after physical exercise. Its causes can be several, from muscle fatigue, lack of minerals and vitamins in the diet to bad postures. Besides knowing treat them properly, it is important to know some tips that can help prevent muscle cramps.

How to prevent muscle cramps

Leading a sedentary life and not doing any physical activity is one of the main causes for the occurrence of muscle cramps. In fact, people who do not exercise in your daily routine are prone to muscle spasms more frequently. That is why sport or follow a regular routine of exercise will help you prevent and also enjoy better health at all times.

Yet it is also true that muscle cramps occur regularly during or after physical exercise, which may be due to prolonged exercise or muscle overload. In this sense, there are certain practices that we can take to prevent muscle cramps in training sessions:


  • Prepare the muscles of our body doing a good warming before starting the exercise, and perform stretching exercises at the end, will help prevent muscle cramps or spasms.
  • Increase our exercise intensity progressively and gradually. It is also essential not to exercise the body to reach a state of maximum exhaustion. 
  • Avoid physical activity when temperatures are extremely high or low.

Another of the most common causes of muscle cramps is the loss of fluids and minerals from the body. Therefore, it is essential to stay well hydrated throughout the day. Do not forget to consume the recommended daily amount of water (2 liters) and, especially, hydrated with plenty of water and sports drinks to make sport and exercise.

How to prevent muscle crampsWatch your diet is also a key factor in preventing muscle cramps, as its recurrent appearance may be due to a lack of minerals such as potassium, magnesium or sodium in the diet. These minerals are essential to keep our muscles in good shape and regulate the distribution of water in the body.

Try to include in your daily diet foods rich in potassium such as bananas, legumes, green leafy vegetables and nuts, and rich in magnesium such as brown rice, soybeans, dry beans, wheat bran or oat, sunflower seeds, etc. It is also good to consume foods high in vitamins C, D and E.

At bedtime, try not to take bad posture. Remain long with poor posture may involve muscle contractions that lead to the occurrence of nocturnal muscle cramps. This condition also occurs in women who abuse the use of high heels in their day to day.

Finally, a good way to prevent muscle cramps or spasms is by performing massages muscle in those areas of the body in which we usually have. The result will be excellent if we go to a good therapist, but we can also try to make them ourselves if possible.

If we follow the above procedures we will be prevent muscle cramps or spasms problems from our daily life and enjoy a healthy life.

Watercress Benefits & Nutrition Facts

An important benefit of watercress for the health is as an antioxidant, this is due to the high content of vitamin C in watercress. Watercress is known as a medicine for thousands of years. Starting from the ancient Greeks and Romans believed that watercress efficacious as a tonic for the brain and makes the brain to be smart. Meanwhile, the Persian mother always cooked watercress for their children so that they grow up healthy and strong. Watercress is a type of plant that grows floating in the water, often consumed as a vegetable saute and it feels somewhat similar to kale or spinach, so commonly found growing in swamps.



In addition, Watercress contains significant amounts of iron, calcium, folic acid, and vitamin A. Consuming watercress, provides many benefits for our bodies, such as the source of phytochemicals, diuretic, expectorant, helps digestion, and protect the body against lung cancer. Watercress as a medicinal food are able to purify the blood, contains antioxidants free-radical scavengers, reduce fever, prevent thrush, antiseptic, eliminating phlegm and aid digestion.

Watercress benefits are:
  • Contains antioxidants that serve to counteract free radicals and boost the immune system.
  • Boost the body's metabolism and increase stamina.
  • Detoxification of body toxins
  • Reduce the risk of cancer and tumors.
  • Protect the lungs from the dangers of nicotine (smokers active / passive), as an herb for nicotine
  • Protect against lung , mouth and throat cancer.
  • Antidote to inflammation of mucous membranes of the respiratory tract.
  • Cleansing the blood / blood purifying.
  • For beauty can be used as a face mask for acne, spots, or black spots.
  • Helps reduce the risk of heart problems and stroke, also help the healing process for patients who had a stroke and heart problems.
  • Reduce the risk of cataracts and vision impairment
  • Helps reduce the risk of spina bifida (a type of disorder abnormalities of the spine).
  • Assist the work of digestion; as a laxative and launched bowel movements, as well as to maintain the health of the liver.
  • Reducing anemia disorders. 
  • Helps relieve insomnia (sleeplessness) due to nervous tension. 
  • Being able to help the formation of white blood cells and red blood cells in the bone marrow composition.
  • Act to stimulate bile production and assists in detoxification of the liver. 
  • Reduce fever, prevent thrush, antiseptic, increase sexual desire, shed urine (diuretics), eliminates phlegm. 
  • Can cure, asthma, bronchitis, skin diseases, diabetes, eczema, edema, hair loss, headache, infection, kidney stones, obesity, and tuberculosis. 
  • Useful in dealing with ulcers and warts because it is rich in antioxidants and fitiokimia. 
  • Treat patients with chronic metabolic disorders and asthenia (weakness).

Watercress nutrition facts

Nutritional value per 100 g
Energy46 kJ
Carbohydrates1.29 g
Sugars0.2 g
Dietary fiber0.5 g
Fat0.1 g
Protein2.3 g
Vitamin A equiv.160 μg
beta-carotene1914 μg
lutein and zeaxanthin5767 μg
Thiamine0.09 mg
Riboflavin0.12 mg
Pantothenic acid0.31 mg
Vitamin B60.129 mg
Folate9 μg
Vitamin C43 mg
Vitamin E1 mg
Vitamin K250 μg
Calcium120 mg
Iron0.2 mg
Magnesium21 mg
Manganese0.244 mg
Phosphorus60 mg 
Potassium330 mg
Sodium41 mg

Magnificent Benefits Of Garlic Nutrition For Health & Beauty

Thursday, November 28, 2013

Garlic is one of the herbs that have various nutrition and save so many health benefits and beauty. Garlic is widely used as a seasoning base that should not be missed in any cuisine. However, apart from being used as seasoning, garlic is also efficacious as a medicine for various diseases. Highest garlic nutrients content are minerals component such as Copper, Magnesium, Iron, Manganese etc. And for detail nutritional value can be read at table in this post.


In Egypt, workers and slaves who built the ancient pyramids in required to take the garlic to add stamina and energy to work. Meanwhile in Rome, the Olympic athletes told to eat the garlic prior to the game, even the Roman soldiers were also ordered eating garlic before the war. Europeans regard, garlic is beneficial to expel ghosts and demons such as vampires (do you believe that?).

In the 6th century, garlic popularity has reached the region of India and China. There they utilize garlic for therapy. Today garlic has been widely known by all people in the world in terms of health benefits and in terms of seasoning. China, South Korea, India, Spain, and the U.S. is the top country in producing garlic.

Benefits of garlic for health and beauty

15 health benefits of garlic for health
  1. Prevent cancer. Garlic contains antioxidants that are beneficial to prevent cancer.
  2. Boost immune system. The antioxidants in garlic can boost the immune system against viruses and bacteria. In addition, the content of vitamin B6, vitamin C, selenium and manganese minerals also play an important role to boost immunity.
  3. Overcoming the flu. Garlic acts as an expectorant and decongestant which serves to overcome the flu.
  4. Anti-inflammatory. By chewing garlic, can overcome the inflammation in the throat like a sore throat.
  5. Blood circulation. Chewing garlic can also improve blood circulation and launched a blockage in the blood vessels.
  6. Relieve the effects of arsenic poisoning. If you are arsenic or mercury poisoning, you can chew garlic for first aid. Then take it to the hospital for further treatment.
  7. Overcoming interference gastrointestinal infection. If you experience gastrointestinal infections, garlic can be used by mixing it into the salad because garlic is an anti-bacterial.
  8. Antimicrobials. The content of anti-microbial against fungi, bacteria, viruses and parasites in garlic is helpful for treating diseases such as bronchitis, asthma, toothache, inflammation, insect bites and other infections.
  9. Coping with colon cancer. A study shows that garlic can also reduce colon cancer. In addition, it can also prevent the risk of gastric and prostate cancer.
  10. Controlling blood sugar. Garlic can also be used for those who have diabetes, because it can serve to control blood sugar levels.
  11. Weight control. Substance Allicin in garlic, very useful to control and prevent weight gain making it suitable for those who are on a diet.
  12. Pain relief for arthritis sufferers. The pain in the knee or bone, can be overcome by rubbing crushed garlic to the affected part.
  13. Lowering blood pressure. For those who suffer from hypertension or high blood pressure, by eating garlic can lower blood pressure.
  14. Prevent arteriosclerosis. With often eat garlic, will reduce the risk of stroke and heart attack.
  15. Overcoming impotence. Garlic is very good for blood flow throughout the body, so as to overcome impotence.
4 benefits of garlic for beauty
  1. Overcoming premature aging. The antioxidants in garlic, act in anticipation of toxins in the body that lead to premature aging.
  2. Natural acne remedy. Garlic can be used to treat acne, because it contains anti-bacterial and anti-viral that can reduce inflammation in the skin. How to use is also quite easy, simply by crushing garlic cloves to a paste. Apply garlic paste on the acne spot. This is believed to help eliminate red rash and treat inflammation caused by acne.
  3. Smooth skin. Garlic also contains components organosulfur substance called allicin. This substance has the ability to smooth and soften skin texture, as well as able to help eliminate stretch-marks. Try to mix a little garlic paste on your face mask.
  4. Remove blackheads. Use garlic mashed as a facial scrub, it is efficacious to remove blackheads. Apply on the face with a slightly massaged in a circular motion.
Even there are so many benefits of garlic for health and beauty, but for some people or condition, garlic gives side effects that should be aware of. That is why, it is recommended to use it with expert advice.

Garlic nutrition facts

Nutritional value per 100 g based on USDA
Energy623 kJ
Carbohydrates33.06 g
Sugars1 g
Dietary fiber2.1 g
Fat0.5 g
Protein6.36 g
Thiamine0.2 mg
Riboflavin0.11 mg
Niacin0.7 mg
Pantothenic acid0.596 mg
Vitamin B61.235 mg
Folate3 μg
Vitamin C31.2 mg 
Calcium181 mg 
Iron1.7 mg
Magnesium25 mg
Manganese1.672 mg
Phosphorus153 mg
Potassium401 mg
Sodium17 mg
Zinc1.16 mg
Selenium
14.2 μg

How To Increase HDL Cholesterol

Wednesday, November 27, 2013

Most people only concentrate on the level of LDL cholesterol, without thinking about how to increase HDL cholesterol levels. HDL is known as good cholesterol because high protein content. HDL is responsible for carrying excess cholesterol carried by LDL back to the liver for processing and lowered cholesterol levels. With so, HDL plays a major role in preventing the attachment of fats and bad cholesterol in the blood vessel walls. Minimal HDL level the body needs is 60mg/dL (deciliter).



HDL (High Density Lipoprotein) is a high-density lipoprotein cholesterol, so it is heavier than other cholesterol. In contrast to LDL which can be attached to the blood vessels and cause plaque, then HDL is not so. Good cholesterol (HDL) may help reduce the risk of heart disease, because of the good cholesterol (HDL) can reduce LDL levels in the blood by bringing LDL to the liver for reprocessing. Additionally HDL also can maintain the condition of the blood vessels to cleanse the inner lining of blood vessel walls so it does not form plaques. The presence of plaque on blood vessel walls can lead to atherosclerosis and causes heart attacks and strokes.

Recommended HDL levels is more than 60mg/dl, whereas HDL levels less than 40 mg / dL is low and is not good for health. Based from many source, you can do several things below to increase HDL cholesterol  levels.

5 tips to increase HDL cholesterol

  • Aerobic exercises. Light to heavy aerobic exercise can increase HDL from 5% to 10%. Harvard University researchers advised to perform aerobic exercise (brisk walking, running, cycling, swimming, etc.) five times a week, each 30 minutes. 

  • Lose weight. Did you know that every weight loss of 3 kg will increase HDL levels by 1mg/dL? Especially if you choose to eat only healthy foods, the weight will quickly dropped, HDL cholesterol levels will increase.

  • Quitting smoking. If you are a smoker, then stop. Because if you stop smoking the levels of HDL in the blood will increase by 15% to 20%. Of course, quitting smoking is not easy. You can try more than one strategy to quit smoking. Consult with a doctor, the doctor can provide input for your mission to stop smoking reached.

  • Choosing good fats and healthy diet. Fat is one thing that you want to get rid of quickly, because fats can increase bad cholesterol. But the body needs fat and keep you still have to consume fat. Good fats that exist in Olive Oil, Canola, and fish oil, and nuts can reproduce the levels of HDL cholesterol in the blood. For a healthy diet, choose a longer decompose complex carbohydrate like brown rice and wheat than white rice or food from the starchy.

  • Increase consumption of fiber-rich foods. This fiber-rich foods can be obtained from vegetables and fruit. Existing fiber in our diet will remove excess cholesterol in the stool with it. Avocados contain a lot of fat, but good fat, so it does not need to be avoided.

Synmptoms and Causes of Diarrhea

Tuesday, November 26, 2013

Diarrhea is a disease in which the stool or feces turns into mushy or liquid which usually happens at least three times in 24 hours. In developing countries, diarrhea is the most common cause of infant mortality, and also kills more than 2.6 million people annually. Diarrhea is not a disease that comes by itself. Usually there is a trigger, below are some causes of diarrhea:

  • Infection by bacteria, viruses or parasites.     
  • Allergies to certain foods or drugs.     
  • Infection by bacteria or viruses that accompany other diseases such as measles, ear infections, throat infections, malaria, etc..     
  • Artificial sweeteners


Based on meta-analysis in the whole world, every child had diarrhea at least once every year. From the five patients each child who came because of diarrhea, one of them due to rotavirus. Then, of the 60 children who were hospitalized due to diarrhea one of them is also due to rotavirus.

Bacteria and parasites can also cause diarrhea. These organisms interfere with the absorption of food in the small intestine. The impact of food is not digested then immediately go into the large intestine. The food is not digested and not absorbed by the intestine, will draw water from the intestinal wall. 

On the other hand, in this situation the intestinal transit process to be very short so that the water could not be absorbed by the colon. This is what causes watery diarrhea stools.Actually, large intestine not just secrete excessive water but also electrolytes. Fluids and electrolytes lost through diarrhea can cause dehydration. This with life affecting consequences dehydration diarrhea sufferer. 

In addition due to rotavirus diarrhea also can occur as a result of malnutrition, allergies, intolerance to lactose, and so on. Infants and toddlers, many of which have lactose intolerance because the body does not have or have little lactose enzyme that functions to digest lactose contained in cow's milk.

Not so with breastfed babies. The baby will not lactose intolerant because enzymes contained in breast milk lactose. In addition, breastmilk cleanliness assured, because direct drunk without drinking milk containers as the current formula with a bottle. 

Diarrhea can be a side effect of many medications, especially antibiotics. In addition, the artificial sweetener ingredients sorbitol and mannitol are present in chewing gum as well as sugar-free products other cause diarrhea. It occurs in children and young adults who have normal hormone levels and function, normal vitamin levels and has no obvious cause of bone fragility. 

Parents play a major role in determining the causes of child diarrhea. Infants and toddlers who are still breastfeeding exclusively breastfed rarely diarrhea generally not contaminated from the outside. However, formula milk and complementary foods can be contaminated with bacteria and viruses.

Symptoms of Diarrhea

Symptoms of diarrhea is watery stools with a frequency of 4 x or more in a day, which is sometimes accompanied by vomiting, lethargic or weak, high body temperature, no appetite, also blood and mucus in stools. Nausea and vomiting may precede diarrhea caused by viral infections. Infection can suddenly cause diarrhea, vomiting, bloody stools, fever, decreased appetite or lethargy.

Also, it can also experience abdominal pain and stomach cramps, and other symptoms such as a slight fever flu for example, muscle pain or spasms, and headaches. Disruption of bacteria and parasites occasionally cause stool contains blood or high fever.

Diarrhea can lead to loss of fluids and electrolytes (eg sodium and potassium), so the baby becomes fussy or heart rhythm disturbances or brain hemorrhage. Diarrhea is often accompanied by dehydration (lack of fluids). Only mild dehydration causes dry lips. Moderate dehydration, causing wrinkles skin, eye and sunken fontanel (in infants aged less than 18 months). Severe dehydration can be fatal, usually resulting in shock.

18 Sign & Symptoms Of Pregnancy

Monday, November 25, 2013

Missed period is not the only sign of early pregnancy. In fact, when you consider yourself still menstruating though, does not mean that when you're not pregnant. So, what are the early signs of pregnancy specific shows that you really pregnant? Melissa Goist, MD, clinical assistant professor of obstetrics and gynecology at Ohio State University Medical Center, said that soon after conception, your body will produce a number of hormones of pregnancy. These hormones are responsible for some of the changes in your physical condition, even before your pregnancy is detected by the test pack.

The main sign of pregnancy is not menstruating approximately 2-3 weeks after conception. However, the absence of menstruation (amenorrhea) can also be caused by other things. To be sure, the urine test should be done so that the doctor can estimate the approximate day of birth counted since the first day of the last menstrual cycle.In addition to not menstruation (amenorrhea) there are early signs that also need to be considered, such as nausea, vomiting or so-called morning sickness, changes in appetite, changes in the breasts, and fatigue. Below you can read entire symptoms.

Signs & symptoms of pregnancy

  1. Swollen and tender breasts. Pain or tingling in the breast is one of the most common pregnancy symptoms. In early pregnancy, the breasts will fill out and deformed by prepare to produce milk. Breasts can become very tender and sensitive for several months. However, it should be noted, according to the lactation specialist, Teresa Pitman, not all women experience these changes, especially if they have been using birth control pills. In addition to swollen breasts, one other signs are the areola area becomes darker color.
  2. Changes in body shape. Not only enlarged abdomen when a woman pregnant. But some other areas such as the buttocks, thighs, chest and arms will typically experience swelling as well.
  3. Urinating becomes more often. During pregnancy, the fetus grows in the womb will suppress bladder so that the frequency of urination will increase. Bladder filled with urine is also faster and the desire to urinate becomes more frequent.
  4. Easy to feel tired. In early pregnancy, you will feel tired easily. It seems you just want to laze around in bed. This happens because the body is adjusting to the presence of a new creature. The increase in the hormone progesterone is also often associated with this sign. Additionally you can be easily tired because of reduced blood sugar levels and blood pressure.
  5. Nausea (morning sickness). Nausea is the most common pregnancy symptoms. The nausea was due to an increase in the hormone HCG (human chorionic gonadotrophin). Improved HCG hormone is causing grievous effect on the stomach lining, causing nausea. Usually the nausea will go away as you enter the second trimester of pregnancy. In addition to nausea, you also feel more sensitive to certain smells. Some researchers suspect this phenomenon occurs that pregnant women not eat haphazardly so easy to protect baby from harmful toxins.
  6. Late menstruation. One of the most obvious sign of pregnancy is a missed period. However, not all delay is defined as a pregnancy. You could be the late period due to stress, diet or hormonal disorders. In addition, some women may also experience bleeding or spotting (raised blood spots). Immediately consult a doctor about the problem.
  7. Mood changes. Pregnant women have a volatile mood. It could have been at one time you feel very happy, but after a while you are so angry at husbands because a trivial problem. No need to worry about this because the normal change of mood. Mood changes due to hormonal changes in your body drastically. If you notice these things later, it happens because the body is adjusting to the new hormone's presence.
  8. The advent of blood spots or blemishes. The blood spots appear before the menstrual period to come, usually occurs between 8-10 days after ovulation. The blood spots caused by implantation (implantation bleeding) or the attachment of the embryo to the uterine wall. The advent of blood spotting during pregnancy sometimes mistaken for menstruation.
  9. Stomach cramps. In addition, the discharge of blood spots is usually followed by abdominal cramps. Stomach cramps on the condition of pregnancy will occur on a regular basis. And conditions of the stomach cramps, will continue until the second trimester of pregnancy, until the uterus lies at the center position and is supported by the pelvis.
  10. Dizziness and headaches. Dizziness and headache disorder that is often experienced by pregnant women caused by physical factors; fatigue, nausea, hunger and low blood pressure. While that is the cause of the emotional feelings of tension and depression. In addition to the increased supply of blood throughout the body can also cause dizziness when she changed positions.
  11. Constipation. Constipation occurs due to an increase in the hormone progesterone. This hormone in addition to relax the muscles of the uterus, also resulted in the loosening of the muscles of the intestinal wall, causing constipation or difficult bowel movements. But the advantage of this situation is to allow better nutrition absorption during pregnancy. 
  12. Often spit (hypersalivation) This sign of pregnancy, occur due to the influence of estrogen hormonal changes, usually occurs in the first trimester of pregnancy. This condition usually disappears after the second trimester of pregnancy.
  13. The rise in basal body temperature. If pregnancy or ovulation, then mother basal body temperature will rise. These conditions will persist during the pregnancy. This condition will not go down to the condition prior to the occurrence of ovulation. 
  14. Backache. Normally, you do not have problems with back pain. But now, the lower back feel pain. If you're pregnant, this disorder will persist until delivery later.
  15. Want or refuse certain foods. For no apparent reason, suddenly you really want a particular food, which previously may not be your favorite food. Or conversely, you suddenly can not stand the food which have been your favorite. 
  16. Sensitive to smell. You can not stand the smell of all kinds, especially the aroma of certain foods. The odor can make you nausea and vomiting.
  17. Symptoms of PMS. You feel the same PMS symptoms as you do every month. Abdominal bloating, back pain, breast pain, and even an increased appetite. 
  18. Positive pregnancy test. The test results showed a positive sign test pack. Does that mean you really pregnant? Not necessarily! You will only get an accurate answer, after going to the doctor to perform an ultrasound examination.

20 Foods High In Folic Acid

Sunday, November 24, 2013

For pregnant women, folic acid foods consumption is essential to prevent birth defects. Folic acid, also known as folate, folacin, vitamin B9, vitamin BC, pteroyl-L-glutamic acid, L-glutamate-pteroyl, pteroylmonoglutamic acid, is a water soluble vitamin. Vitamin B9 is essential for various body functions ranging from synthesis nukleotid to remetilasi homocysteine​​. This vitamin is essential in cell division and growth period. Children and adults require folic acid to produce red blood cells and prevent anemia. Folate and folic acid gets its name from the Latin word folium (leaf).



Folic acid is very sensitive to light, oxygen and high temperature. Because folic acid is also rapidly dissolves in water, if the foods that contain folic acid washed, it often happens folic acid will be lost to the water. Therefore advised to consume vegetables containing folic acid to be consumed in its raw form as in the salads. In pregnant women, folic acid also serves to help the development of the fetal brain, thus preventing birth defects as mentioned above. Pregnant women need at least 400 mcg - 600 mcg of folic acid every day. Below are daily recommendations for dietary folic acid that was taken from umm.edu.

Pediatric
  • Infants 0 - 6 months: 65 mcg (adequate intake)
  • Infants 7 - 12 months: 80 mcg (adequate intake)
  • Children 1 - 3 years: 150 mcg (RDA)
  • Children 4 - 8 years: 200 mcg (RDA)
  • Children 9 - 13 years: 300 mcg (RDA)
  • Teens 14 - 18 years: 400 mcg (RDA)
Adult
  • 19 years and older: 400 mcg (RDA)
  • Pregnant women: 600 mcg (RDA)
  • Breastfeeding women: 500 mcg (RDA)

High folic acid foods

  1. Avocado. Avocados contain 90 mcg of folic acid in every single cup, equivalent to 22% of the body's needs. Avocados also contain fiber which is needed by the body, vitamin C and fatty acids.
  2. Oranges. Many people know oranges are rich in vitamin C. In fact not only that, oranges also contain folic acid. Apparently, most oranges contain lots of folic acid, which is one oranges contains 50 mcg of folic acid. That way if you consume more than 1 piece, you get more than 50 mcg of folic acid.
  3. Papaya. Papaya also contains vitamin B9 but not as much as oranges. Folic acid in the fruit papaya contain as much as 115 mcg of folic acid.
  4. Strawberries. In 1 cup of strawberries contains 25 mcg of folic acid.
  5. Pomelo. In contrast to the usual types of oranges, pomelo contains 30 mcg of folic acid every 1 fruit. Pomelo is more rare and also have more sweeter taste than regular oranges.
  6. Raspberries. One cup of raspberries contains 14 mcg of folic acid. Despite having low levels of folic acid, raspberry fruit can be used as an alternative compliance requirement of vitamin B9.
  7. Potato. Potatoes originated in South America, but it is quite popular in Europe. In a medium sized potato contains 30 mcg of folic acid. Potatoes too many kinds, but there are also a lot of color
  8. Corn. With one cup of cooked or boiled corn can contain 76 mcg of folic acid. Thus meeting the requirement of vitamin B9 up to 20% of your daily needs. Although many are now in the form of canned corn, but consumption remains in the form of fresh corn.
  9. Spinach. Spinach is a vegetable that is often consumed everyday. In addition to easy and cheap to get, how to cook spinach also do not need any special skills. In one cup of spinach contains as much as 263 mcg of folic acid. With the fulfillment of the daily spinach can also meet the requirement of folic acid.
  10. Asparagus. For the needs of vegetables that contain more folic acid is asparagus. In one cup of asparagus contains at least 262 mcg of folic acid. With so has fulfilled half of your daily requirement of folic acid. In addition asparagus also contain vitamin C, K, and A.
  11. Cauliflower. These vegetables contain a lot of vitamin C but also contains folic acid. At every one cup of boiled cauliflower, can meet at least 55 mcg of folic acid, equivalent to the needs of the body as much as 14%.
  12. Broccoli. Broccoli serves as an excellent anti-detox. In the consumption of one cup of broccoli you are already sufficient at least 24% of the folic acid or vitamin B9 your daily needs.
  13. Celery. Celery is a vegetable that is used to help problems in patients with kidney stones. Therefore, for those who are experiencing difficulty urinating, it is advisable to consume celery. In addition, celery has a lot of folic acid. In one cup of celery, contain as much as 34 mcg of folic acid, equivalent to 8% of your daily requirement of folic acid.
  14. Carrots. Aside from being a source of vitamin A, carrots also contain vitamin B9 or folic acid. With the consumption of one cup of carrots can meet the needs folic acid to 5% of daily needs.
  15. Pumpkin. In every one cup of pumpkin, containing as much as 36 mcg of folic acid.
  16. Bread and cereals. Not all breads and cereals contain folic acid. To determine the content of breads and cereals, first read the nutritional content in its packaging. There is even a cereal manufacturer that adds up to 100% of your daily requirement of folic acid. By eating cereal in the morning can meet your vitamin B9.
  17. Sunflower seeds. By eating sunflower seeds in a quarter cup can meet 82 mcg of folic acid. Additionally, sunflower seeds are also naturally contain natural fibers that are useful for health.
  18. Beef liver. Beef liver contains vitamin B9 which is quite a lot. With 100 grams of cooked beef you have met the requirement of folic acid by 70%. However, it is not advisable to consume beef liver too much, because it contains a lot of cholesterol and fat.
  19. Almonds. Almonds contain vitamin B9 dose by 46 mcg in 1 glass.
  20. Mung beans. In  1 cup of mung beans contains as much as 101 mcg of vitamin B9.



Benefits Of Peanut Butter For Health

Saturday, November 23, 2013

Did you know, it turns out peanut butter has many health benefits, and there is even a study that says that the peanut butter is able to lose weight. In addition to losing weight, peanut butter can also reduce a person's risk of developing diabetes. So what makes this peanut butter proved beneficial to the human body. Peanut butter is also shown to contain many nutrients that are needed by the body.


Peanut butter is a popular food throughout the world, used as a smear of peanut butter bread, peanut-flavored candy, and flavorings in pastries peanut flavor. Peanut butter is very good to eat with fruit jam called jelly. Sandwich with peanut butter and jelly alloy called in the United States as a peanut butter and jelly sandwich. In people who suffer from peanut allergy, peanut butter can trigger acute anaphylactic allergic reactions and death.

In addition to vitamin D, peanut butter also contains antioxidants that can fight some types of diseases that harm the body, such as cancer. Peanut butter also contains a lot of protein and fiber needed by the body. Some people are afraid of the nuts, because a lot of rumors circulating, that the nuts can make a person fat. In fact, peanut butter does not make a person fat. It could even make a person lose weight and become slim. You have to start trying diet with peanut butter.

Health benefits of peanut butter

There are a variety of health benefits for the peanut butter, which can nourish the digestive system, making your stomach feel full longer so that your weight will not increase. This is because peanut butter contains a lot of fiber, protein and monounsaturated fat. The experts believe, if someone who is having a resistance to the hormone insulin, then consuming foods that have a lot of monounsaturated fats, such as peanut butter, will have less flab on her stomach when compared with those who consume foods that contain lots of saturated fat.

Peanut butter also has the ability to neutralize free radicals that will damage the cells and tissues that can lead to cancer because peanut butter also contains polyphenols. Resveratrol is a powerful antioxidant to prevent various diseases such as, degenerative neurological, cardiovascular disease, viruses and fungal infections, as well as brain diseases such as Alzheimer's.

A wide variety of essential nutrients that are needed by the body are found mainly in the peanut butter. At each two tablespoons of peanut butter contains 49 mg of magnesium which serves to build bone, 2 mg of vitamin E as an antioxidant, 0.17 mg of vitamin B6 to boost immunity and 208 mg of potassium is very good for the muscles. Eat peanut butter with whole wheat bread to get the health benefits, while maximizing your diet program. You will get a double benefit with the combination of both these foodstuffs as bread made ​​from wheat has more nutrients and lower in calories than regular bread flour.

6 Steps How to Treating Acne with Lifestyle Changes-p2

Tuesday, November 19, 2013


Eat healthily. 

Foods that are highly processed and contain a heap of oils greatly increase the number of acne on your body. Getting the proper amount of nutrients from whole grains, fruits, vegetables, and protein facilitate your skin to regenerate faster and limit unnecessary oil production. When in the slightest degree possible, avoid foods that are processed or contain a heap of sugar (suppose junk foods).

Get a minimum of eight hours of sleep. 

Sleeping kills 2 birds with one stone, as it helps to relax your body along with
detoxify it. If you aren’t getting enough sleep, chances are your skin hasn’t had the time or ability to renew its skin cells. Regulate your sleep cycle by visiting bed at a regular time every night and sleeping for no less than eight hours.

Drink lots of water. 

Although we tend to’ve all heard to drink eight glasses of water on a daily basis, there isn’t a group quantity on how abundant water you should consume. Water helps to detoxify your body and purify your skin, thus build certain you drink water often throughout the day.

Relax your body and mind. 

High stress levels result in increased oil production, thus do your mind and your skin a favor by giving yourself it slow to relax. Try taking a bath, reading a book, meditating, or practicing yoga and watch your skin rework in response

Wash your fabrics. 

Any fabric that comes into contact together with your skin on a daily basis - garments, towels, pillowcases, and sheets - should be washed at least once every week to get rid of oil and bacteria that build up over time. Use a light cleanser for sensitive skin to help solve your acne drawback.

Use oil-free makeup. 

If you wear makeup, you'll be stuck in a very vicious cycle of covering up acne while simultaneously causing it together with your cowl-up usage. Find acne-fighting oil-free mineral makeup to help forestall worsening your acne whereas merely trying to hide it. When attainable, avoid carrying makeup at all though as it clogs your pores over the course of the day.

3 Steps How to Treating Acne with Lifestyle Changes-p1

Monday, November 18, 2013

Exercise regularly.

Exercising will a range of things to help scale back your acne. It releases endorphins that lower stress levels and therefore scale back oil-production, and conjointly makes you sweat which cleans out dead skin cells. Try exercising each day for at least thirty minutes to help scale back your acne not solely on your face, however also on your chest, shoulders, and back.

Don’t bit your face. 


This is incredibly difficult, as individuals are at risk of touching their faces on a regular basis. Be careful concerning scratching your face, resting your face on your hands, and selecting at pimples. Never pop your zits or squeeze at pesky blackheads, as this solely introduces more bacteria to your skin and will create your acne worse.

Shower often. 

Although you'll wish to keep your water bill down, showering often helps to stay oil production low, kill bacteria, and rinse away dead skin cells. Wash your entire body with a gentle cleanser and use shampoos that limit oil production in your hair. Be sure to continuously shower once exercising to remove the dead skin cells your body has sloughed off through sweating.

High Purine Foods That Should Avoid For Uric Acid

Sunday, November 10, 2013

Uric acid is the result of excessive consumption of purine substances, therefore we must know the purine content of the foods we eat. Purine is processed by the body into uric acid, but if excess uric acid levels, so the kidneys are unable to remove uric acid crystals accumulate in the joints. As a result the joints become painful, swollen and inflamed.



Uric acid is a disease of purine metabolic waste substances from the rest of the food we eat. Purine itself is a substance contained in any food that comes from living bodies. In other words, in the living body there is this purine substances, and because we eat living things, then these purine substances move on to our bodies. A variety of vegetables and fruits also contained purine. Purine also resulted from the destruction of body cells that occurs normally or because certain diseases. Usually uric acid attack in the elderly, because the buildup of purines.

List of foods that high in purine


Click to enlarge
Suggestion for gout sufferers:

  • Consumption of foods containing high potassium such as potatoes, yogurt, and bananas. 
  • Consumption of fruits that contain lots of vitamin C, such as oranges, papaya and strawberries. Examples of fruit and vegetables to treat gout: dragon fruit, starfruit, ginger, pumpkin, mustard greens, chicory, lemon grass and tomato. 
  • Increase consumption of complex carbohydrates such as rice, cassava, bread and potatoes. 
  • Reduce consumption of simple carbohydrates such as fructose type of sugar, candy, cotton candy, taffy and syrup. 
  • Do not take aspirin. 
  • Do not work too hard / fatigue. 
  • In people who are overweight (obese), uric acid levels usually rise but spending a little faster, then you should lose weight with exercise. 
  • Adjust energy intake with the body's needs, based on height and weight.
Dietary restrictions for gout sufferers: 
  • Vegetables: cauliflower, spinach, asparagus, beans, oyster mushrooms, cassava leaves, papaya leaves, kale 
  • Cheese, eggs, cream, ice cream, broth or gravy is thick 
  • Certain fruits such as durian, pineapple and coconut water 
  • Fried foods, containing coconut milk or cooked by using margarine / butter
  • Foods rich in protein and fat 
  • Viscera: kidney, spleen, tripe, intestines, liver, lung and brain 
  • Seafood: shrimp, squid, cuttlefish, clams, mussels, oysters, crabs, anchovies, sardines 
  • Extracts such as shredded meat and jerky 
  • Foods that are canned (example: corned beef, sardines) 
  • Mutton, beef, horse meat 
  • Ducks, geese and turkeys 
  • Legumes: soybeans (including processed products such as tempeh, tauco, oncom, soy milk), peanuts, green beans, bean sprouts, melinjo, chips

Simple Natural Ways For Hair Loss Treatment

Saturday, November 9, 2013

Hair loss problems experienced by many people, in general due to the lack of sufficient nutrients and vitamins to the hair roots. The conclusion is the lack of hair treatment. Inadequate intake of nutrients and vitamins, making the hair roots become brittle and cause hair loss. Whereas if the hair loss occurs in women, it is caused by many things such as overuse of dryers and curling irons, frequent use of chemicals on the hair, a result of free radicals, often tying the hair too strong and other things that can disrupt healthy hair.



Some causes of hair loss:
  • Rarely in shampooing hair
  • Overuse of hair dryers and curling hair faster resulting in damaged
  • Hormone imbalance and hormone changes that lead to hair loss, especially for us who are over 30 years old
  • Too often hair coloring, which means that too often use chemicals on the hair
  • Stress that is too heavy, causing the nerves to force the hair root hair is getting weak and easily fall out.

Few steps to treat hair loss

  1. Do not tie your hair too tight. Avoid tying the hair tightly, hair ties that are too tight can pull the hair roots and weaken it. Avoid using heavy hair accessories. 

  2. Use conditioner. Too frequent shampooing is actually not good for your hair. The resulting natural oils to protect the scalp hair will be eroded by the shampoo. It would be better if you wash it once in 2 days and always use conditioner. Using conditioner purpose is to reduce frizz and eases the process of combing the hair after shampooing.

  3. Wide comb when wet. It would be better if you do not comb wet hair. Wet hair, has a more fragile roots. If you do not want to frizz, use a wide comb to avoid loss. Remember not to rub too hard when drying your hair with a towel. Gently pat the excess water until the hair is reduced.

  4. Use hair serum. Often use vise or hairdryer? So do not ever forget to use a hair serum specifically formulated as a hair protector of various hair styling tools. Use of serum is also necessary to protect hair from pollution and harmful effects of sunlight.

  5. Natural oil treatment. To get the hair strong, not easily broken and fall off, do natural treatments that have been proven from generation to generation. Use olive oil on your hair, coconut oil also has been proven to make hair healthy, strong and shiny. Do this treatment once a week and see the results.

Following tips may also help you.

  • Tips to prevent hair loss with aloe vera. Aloe vera contains vitamins and minerals, which is useful to enrich and thicken hair. To use, you can take aloe vera, cut into two parts to be taken the mucus. Apply on half dry hair while massaged. Let stand for 15 minutes then rinse thoroughly.

  • Overcome hair loss using celery leaves. Celery turned out to have some useful content for the hair including calcium, iron, sodium, vitamins A and B. Celery can stimulate hair growth to be more healthy, strong and shiny. Take a few sticks of celery then clean, and blended with whipped egg. Once all mixed, apply gently on hair while gently massaged. Let stand for 20-30 minutes then rinse.

  • Olive oil and honey. In a container, mix 5 tablespoons olive oil and 2 tablespoons of honey, stir together. Then smear the mixture to the hair. Bandaged head with a shower cap, let stand about 15 minutes, then rinse. Do it at least once a week.

  • Avocado (for dry hair). Avocado is rich in fatty acids and nutrients. The trick, crushed avocado in a bowl, and stir until it becomes a thick paste. Then, wipe the hair from the roots to ends of hair. Then let stand for 20 minutes. After that, wash hair with shampoo, then rinse.

  • Hair loss treatment with green tea. Green tea contains antioxidants that are beneficial to protect hair from pollution exposure. Jasmine tea useful to make hair shiny. Mint tea beneficial for soothing the scalp and remove fat and reduce dandruff and itchy scalp. By brewing tea with hot water, and let stand overnight. Rub the tea water to the scalp, do just before shampooing.

5 Benefits of Fasting For Health

Friday, November 8, 2013

Apparently, fasting provides a myriad of health benefits. Fasting can be therapeutic and prevention of various diseases caused by eating and lifestyle habits that are not healthy. Fasting has been used as a healing, the spiritual, religious, and purification for hundreds of years in Judaism, Christianity, Islam, and Eastern religions. Socrates, Plato, Aristotle, Hippocrates, believed fasting therapy provides health benefits.


The secret behind the healing with fasting is, detoxification of excessive eating and exposure of the body of unwanted chemicals. Detoxification is the process of reducing and eliminating toxins from the body or change it as well as excessive mucus to revitalize the natural functions of the body. The poison can be in the form of nicotine and harmful drugs, air pollution, fat, cholesterol, and free radicals.

Nutrition experts the world defines fasting or starvation, as abstinence consume nutrients either totally or partially in the long term or short term. While the concept of fasting in Islam is substantially refrained from eating, drinking and sex began to dawn until sunset, accompanied by the intention. Therefore, fasting is different than regular starvation.

5 fasting health benefits

  • Lowering cholesterol levels. We all know that weight loss is one of the positive effects of fasting during Ramadan. A team of cardiologists in the United Arab Emirates found that fasting people enjoy the positive effects of the reduction of cholesterol in the blood. Low cholesterol increases heart health, so that one can reduce the risk of heart disease, heart attack, or stroke. What's more, if you follow a healthy diet after Ramadan, cholesterol levels can be lowered with ease.

  • Detoxifies the body. Fasting can detoxify the body of toxins that accumulate. During fasting, you can detoxify the digestive system in a month. When the body starts consuming fat reserves for energy, it will burn any harmful toxins that may be present in the fat deposits in your body.

  • Absorb more nutrients. During fasting, the metabolism will be more efficient, which means the amount of nutrients absorbed from food becomes larger. This is because an increase in a hormone called adiponectin, which is produced by a combination of fasting and dawn, allowing the muscle to absorb more nutrients. 

  • Weight control. Fasting makes it easier to lose weight. We do not need to do an extreme diet to lose a few pounds body weight. We just need to eat in moderation and keep eating healthy foods during fasting.

  • Improve the ability of the brain. Scientists in the U.S. found that fasting can increase derived neurotrophic factor from the brain, which encourages the body to produce more brain cells, so it can improve brain function. Similarly, a decrease in the amount of the hormone cortisol, which is produced by the adrenal glands, making a person can lower stress levels during and after Ramadan.

10 Health Benefits and Nutritional Value of Onion

We often find onions in a variety of dishes, but did you know the benefits and nutritional content of onions? Onions have a characteristic that is rich in thiosulfinat, sulfide, sulfur oxides and other sulfur-smelling mixture. Custeine ​​Sulfur Oxides which was instrumental in the onion flavor and produce substances that make pain in the eyes. Thiosulfinates produce anti-bacterial substance. Onion is effective against many bacteria including: Bacillus subtilis, Salmonella, and E. coli. Onions garlic is not as hard as her sulfur content is approximately a quarter rather than garlic.


Onions have a variety of benefits of treatment. The earliest inhabitants of the Americas, using wild onions to treat colds, coughs, and asthma, and to repel insects. In Chinese medicine, onions have been used to treat sore throats, coughs, bacterial infections and respiratory problems.

The World Health Organization (WHO) supports the use of onions to improve poor appetite and prevent constriction of blood vessels. In addition, onion extracts are recognized by WHO for help treat coughs and colds, asthma and bronchitis. Onions are known to reduce airway spasms. An onion extract is known to reduce shortness of breath due to allergic asthma patients.

Onion nutritional value

Onions are a very rich source of frukto-oligosaccharides. These oligomers stimulate the growth of healthy bacteria bifidobacteria and suppress the growth of harmful bacteria in the large intestine. In addition, they can reduce the risk of tumors developing in the colon. The highest onion nutrition is vitamin C, which reach 12% of our RDA. Onion also contain several other vitamins and minerals that you can read below.

Nutritional value per 100 g based on USDA
Energy
166 kJ
Carbohydrates
9.34 g
Sugars
4.24 g
Dietary fiber
1.7 g
Fat
0.1 g
Protein
1.1 g
Water
89.11 g
Thiamine0.046 mg
Riboflavin0.027 mg
Niacin0.116 mg
Pantothenic acid 0.123 mg
Vitamin B60.12 mg
Folate19 μg
Vitamin C7.4 mg
Calcium23 mg
Iron0.21 mg
Magnesium10 mg
Manganese0.129 mg
Phosphorus29 mg
Potassium146 mg
Zinc0.17 mg
Fluoride
1.1 µg

10 amazing onion health benefits

  1. Against cancer. Onions are rich in sulfide compounds, are efficacious protects body cells against tumor growth.

  2. Controlling blood glucose levels. Eating onions can help reduce blood glucose levels. Onions contain allyl-propyl-disulfide and chromium that helps increase the production of insulin. Insulin is a hormone that helps the body's absorption of glucose by the cells.

  3. Prevent blood clots. Onions contain anti-clotting substance. The content of sulfur in onions efficacious to prevent blood clots.

  4. Helps digestive system. Onions contain dietary fiber that helps digestion. Onions also contain a prebiotic that encourages the growth of beneficial bacteria (probiotics) in the digestive system that helps the digestive function.

  5. Protect against allergies. Onions are rich in quercetin, an antioxidant that is known to have anti-inflammatory and anti-allergic.

  6. Maintain brain health. Onions contain a lot of vitamin B complex such as pantothenic acid, pyridoxine, folate and thiamin which is an important nutrient for the brain and play a role in preventing neurological disorders.

  7. Strengthen bones. Onions contain several important nutrients that maintain bone density in the form of minerals like copper, calcium, magnesium, and phosphorus.

  8. Strengthen network connector. Sulfur contained in onions useful in the formation of connective tissue.

  9. Strengthen immunity. Onions are rich in antioxidants such as vitamin C, quercetin, and manganese minerals are highly efficacious in curing fever and influenza.

  10. Reduce risk of hypertension. Onions contain a substance called allicin, which maintain the flexibility of blood vessels to maintain blood pressure remains normal.

Yogurt Calories, Nutrition And Amazing Benefits For Beauty

Yogurt benefits for beauty is not as popular as the health benefits, but yogurt nutrition also has beauty benefits such as acne treatment, dark circle, dry skin and more. In addition, you should not worry about yogurt calories. Yogurt is low in calories, because calories in every 100 gr of yogurt (mostly) not more than 100 calories (depends on brands).


What is yogurt?

Some of people know what yogurt is, but mostly they never know what is yogurt made from. Yogurt is milk made through bacterial fermentation. Yogurt can be made from any milk, including soy milk. Modern production is currently dominated by dairy cows. Fermentation of the milk sugar (lactose) produces lactic acid that plays a role in milk protein to produce a gel-like texture and a unique flavor to yogurt. Yogurt is available in a wide range of flavors, natural flavors, fruit flavors, vanilla, or chocolate flavors are also popular.

Yogurt calories each types

(calories in yogurt below are in the same weight, 100 gr)
  1. Calories in Chobani 0% No-Fat Plain Greek Yogurt: 59 calories
  2. Calories in Chobani 0% No-Fat Strawberry Greek Yogurt: 82 calories
  3. Calories in Chobani 2% Low-Fat Plain Greek Yogurt: 76 calories
  4. Calories in Chobani 0% No-Fat Vanilla Greek Yogurt: 71 calories
  5. Calories in Chobani 0% No-Fat Blueberry Greek Yogurt: 82 calories
  6. Calories in carob-coated frozen Yogurt: 244.3 calories, 102.3 Calories from fat
  7. Calories in lowfat milk frozen yogurt (chocolate): 113.6 Calories, 17.5 calories from fat

Greek Yogurt (Nonfat) Nutritional Value based on USDA

Nutritional value per 100 g
Energy257 kJ
Carbohydrates4.7 g
- Sugars4.7 g
Fat3.3 g
- saturated2.1 g
- monounsaturated0.9 g
Protein3.5 g
Vitamin A equiv.27 μg
Riboflavin0.14 mg
Calcium121 mg

6 yogurt benefits for beauty

  • To moisturize dry skin: Banana mask has long been used to treat dry skin naturally. In order to obtain optimal results, you can use yogurt and honey as a traditional herb dry skin care. How to make: Blend one banana, then mix with honey and yogurt so that it becomes a pasta. Apply evenly to face and let sit 30 minutes before rinsing with cold water.
  • Clean the dead skin cells naturally: Of course you already know using cucumber facials, and it turns out, the combination of cucumber with yogurt can be used and safe for skin health. Grate the cucumber and mix with yogurt and use as a face mask for 10-30 minutes.
  • Benefits of yogurt for getting rid black spots: Black spots caused by acne or due to aging can certainly disrupt your beautiful appearance. Chamomile oil mixed with yogurt as a natural whitening cream can remove the black spots. Use 2 times a week to keep your skin clean.
  • Prevent wrinkles on the face: Wrinkles on the face is one of the signs of aging. However, you can delay the appearance of wrinkles with a mixture of yogurt and olive oil. Mix 4 tablespoons of yogurt with 1 tablespoon of olive oil. Stir until smooth and use this mixture as a natural mask for 30 minutes.
  • Eliminate dark circles under the eyes: Generally, these problems arise because of lack of sleep due to the high activity that requires you to stay up. By applying yogurt in the black area when going to sleep, it can eliminate the dark circles. Wash your face in the morning and repeat in one week until the dark color is completely gone.
  • Benefits of yogurt to get rid of acne: There are many natural ways to overcome the problem of acne, lemon has bacteria-fighting properties. Combination of lime fruit with yogurt could be a potent remedy acne removal. Combine the two ingredients until a lotion, then apply on the acne facial area.
For another yogurt benefits for health you can read it here.

Foods for Healthy and Strong Bones

Wednesday, November 6, 2013

Having healthy and strong bones is essential at every stage of our life and to achieve this and prevent, to the extent possible, diseases such as osteoporosis, it is important to take care of food and include two essential nutrients, calcium and Vitamin D. Both help to keep the bones in optimum condition and ensure good growth. If you want to know what ingredients you can find, in this article we suggest you through a selection of the best foods for healthy and strong bones.


Foods for Healthy and Strong Bones

The milk and other dairy products like yogurt and cheese are, as we know, one of the main sources of calcium and are essential to healthy and strong bones. Are preferred low-fat dairy products, they are healthier and offer the same or greater calcium intake than the rest. It's recommended daily consumption of 3-4 servings of dairy products, so you can complement or supplement the milk with yogurt and a few ounces of cheese. A highly recommended product today, for lactose intolerant, is soy milk, although it does not contain much calcium, is very rich in vitamin D, essential for the body to absorb calcium and growth bones.

Among the blue fish, find some like salmon, sardines and tuna are excellent for strengthening bones. Its rich content of vitamin D and omega 3 makes it especially good for increasing bone mass, since they increase the absorption of calcium in our body. They are very tasty and healthy food, so do not hesitate to include them in your diet, you can take them in different ways, either grilled, marinated or with salad, pasta, etc.

Another food that helps maintains strong bones are the spinach. In fact, this vegetable dish contributes approximately 25% of the recommended amount of calcium, and also allows us to benefit from their content rich in fiber, iron and vitamin A. Similarly, other vegetables that are good for the care of our bones are broccoli, chard, turnip and cabbage.

Foods for Healthy and Strong BonesNuts such as hazelnuts and almonds are also a rich source of calcium. Besides being great for the strength of our bones, provide an important contribution of vitamin E, iron and protein to our body, so take them without overdoing it a good choice for our health.

The egg yolk contains enough amount of vitamin D and, being one of the more easily incorporate foods in our diet, turns out to be an ingredient that we can use to promote bone density and strengthen bones.

Other ingredients that can be taken daily and that will help us to have healthy and stronger bones are cereals such as oats and wheat. They are ideal to take with milk, yogurt or as a component of salads or other dishes.

Calories In Tomato & Beneficial Nutrition Facts

Monday, November 4, 2013

Tomato rich in nutrient, especially vitamins like vitamin A and C which reach 28% and 21.5% of our RDA. In addition, tomato also low in calories, so for you who on diet, tomatoes are safe to consume. Most of the calories contained in tomatoes, derived from carbohydrates contained therein. In a medium-size tomatoes stored about 7 grams of carbohydrates and 2.2 grams of fiber. Below you can read calories content in each type of tomato, but first lets talk about nutritional value of tomato and short benefits of it.

Tomatoes are known to have a very high content of lycopene, which is an anti-oxidant that very good for the prevention of cancer, especially prostate cancer. Lycopene is also believed to protect the body from cardiovascular disease, diabetes, increase fertility in men, and help your body remain nimble, younger, and healthier.

tomato calories and nutrition facts

However, you are advised to not eat tomatoes in large amounts continuously. In the UK, there was the case of a woman that routinely consume tomato juice up to 2 liters per day. But the woman should instead be treated in a hospital, because in her body has excess lycopene substance. Lycopene substance should be converted into vitamin A, but because there's too much, the body can not change them all at once and finally being harmful toxins.

As we mentioned above, other important vitamins in tomatoes is Vitamin C. Based on research, the content of vitamin C in tomatoes is higher than that contained in oranges. As we know that Vitamin C is an essential substance that is needed by the body because it can increase the immune system, fight infection and is a very powerful antioxidant. Unlike the Lycopene that insoluble in water, Vitamin C is a water-soluble substance that is not going to be a deadly poison to the body because the excess will be discharged with urine.

Tomato calories and complete nutrition facts

  • Calories in fresh tomato per 100 gr is 18 calories
  • Calories in canned tomato sauce per 100 gr is 24 calories
  • Calories in crushed canned tomato per 100 gr is 32 calories
  • Calories in condensed canned tomato soup per 100 gr  is 60 calories
  • Calories in Heinz tomato ketchup per 100 gr is 133 calories
Nutritional value per 100 g based on USDA
Energy74 kJ
Carbohydrates3.9 g
Sugars2.6 g
Dietary fiber1.2 g
Fat0.2 g
Protein0.9 g
Water94.5 g
Vitamin A equiv.42 μg
beta-carotene449 μg
lutein and zeaxanthin123 μg
Thiamine0.037 mg
Niacin0.594 mg
Vitamin B60.08 mg
Vitamin C14 mg
Vitamin E0.54 mg
Vitamin K7.9 μg
Magnesium11 mg
Manganese0.114 mg
Phosphorus24 mg
Potassium237 mg
Lycopene
2573 µg

Carbohydrate content in tomato will not cause a significant increase in blood sugar, it is because tomatoes are known to have a low glycemic index. Consume more foods that have a low glycemic index are known to lower the risk of heart disease and diabetes. While the fiber contained in tomatoes is very good to help lower blood cholesterol levels, stabilize blood sugar, and prevent constipation.

The content of protein and fat in tomatoes practically very little. Therefore, the tomato is not a good source of protein and fat. As is known, the function of the protein in the body is to produce new cells and maintain muscle mass. While the fat, in addition to functioning as a source of energy, fat also helps the absorption of fat-soluble vitamins.

Easiest Ways To Make Natural Laxatives At Home

Sunday, November 3, 2013

If there are few easy ways to make natural laxatives to get rid of constipation, would you try it? Indeed there are few drugs that you can buy to cure it, but too often treat constipation with chemical drugs also have side effects that are not good. In addition, natural laxative has relatively lesser side effects than chemical laxatives.

So, what are laxatives? Laxatives, also known as clyster is a form of medicine, or food compounds that have the ability to induce bowel movements, especially in the case of constipation. They can also be used for the purpose of cleaning the colon cleansing and digestive tract. Some foods that displays laxative properties can also be combined to speed up or improve their effectiveness.


Laxatives can be consumed or available in the form of suppositories (inserted into the body through the rectum). Natural laxative comes in the form of vegetables, fruits and other compounds. They work by loosening dirt and if taken in high doses can also cause diarrhea. 

Below are, few ways to relieve constipation using natural homemade laxatives.
  • Aloe vera: Besides beneficial for the hair and treating wounds, aloe vera also acts as a laxative. Sap of the aloe vera leaf, is a strong intermediate cleaning. However, aloe vera quite strong laxative content that called anthraquinone, can sometimes cause diarrhea and intestinal cramps. That is why, should be used with caution. It is better to consult with a herbalist or naturopathic. In addition, aloe vera is rich with chemical constituents such as aloin, barbaloin, isobarbaloin, aloe-emodin, and aloesin. 
    How to make: Half of aloe vera stems washed thoroughly. Then dispose of the skin. Chopped it, then pour half a cup of hot water. Add a tablespoon of honey. While warm eaten twice a day. Note: The herb is not intended for pregnant women, menstruation, and diarrhea.

  • Saline solution: Salt can be used as a natural alternative to laxatives. In addition to overcoming constipation, laxatives of salt can also be used as a traditional drug for colds and respiratory infections.
    How to make a laxative from saline solution: Boil two liters of water and let stand until cool. Mix two tablespoons of sea salt to the water. Drink a mixture of salt and water. For added flavor, you can add lemon or lemon if needed. Wait a moment until the laxative started working. Make sure you are near a bathroom because salt laxative will begin work shortly after drinking.

  • Noni (Morinda citrifolia L.): Noni (another name Great  orinda, Indian mulberry, beach mulberry, and cheese ruit) is referred to as miracle fruit. Because, many benefits can be gained from the Morinda citrifolia. Noni fruit contains alkaloids triterpenoids. In addition, Noni also contains morindon which is a red dye and efficacious as a laxative.
    How to make it: Two ripe noni fruit washed and shredded. Add a little salt. Stir until blended. Then strain and drink twice a day.

  • Yogurt: Yogurt works as a natural laxative that good for some people. Mixed of yogurt with sugar will increase laxative effect.

  • Carrot juice mixed with tomato juice: Mix ¼ cup of carrot juice with 1 cup of tomato juice and consumed three times a day.

  • Orange juice and olive oil: Mix half a cup of orange juice with half a cup of olive oil and drink this mixture twice a day.

Surprising Benefits Of Peanuts For Health, Especially To Reduce Cancer Risk

Saturday, November 2, 2013

Do not ever underestimate benefits of peanuts for health, because peanuts nutrition has ability to reduce and stabilize cholesterol levels in the blood, lowering the risk of heart disease, Alzheimer's disease, and prevent potential protection from cancer and inhibit tumor growth. There is a myth about peanut that fattening, but after you read this, the myth is just a myth. Research have shown that peanuts can prevent weight gain if consumed regularly every day. So snacking peanuts certainly a smart choice when on a diet!


Nuts are foods that contain high levels of satiety, so as stated in a study published in The Journal of Nutrition and Metabolism. Dr. Richard Mattes, Professor of Nutritional Sciences at Purdue University, said the satiety value of peanuts is not solely a result of fat, fiber, or protein, but the synergy of all the components.

Peanuts rich in fat, which contains high protein, iron, vitamin E and calcium, phosphorus and vitamin B complex, vitamins A and K, lecithin, choline and calcium. Protein content in peanuts is much higher than that of meat, eggs and soya beans. High fiber content in peanuts is very good for the smooth functioning of the intestine. Peanuts can help lower the risk of colon cancer and against the formation of gallstones. Based on nutrient contents on peanuts, below are summaries of the health benefits of peanuts.

11 amazing peanuts health benefits

  1. Reduce risk of heart disease: Numerous studies have shown that consumption of nuts regularly associated with a reduced risk of heart disease. Nuts are rich in heart-friendly monounsaturated fats and antioxidants such as oleic acid. Grabbed a handful of peanuts and other nuts at least four times a week to reduce the risk of cardiovascular and coronary heart disease.

  2. Reduce depression: Peanuts contain a lot of tryptophan, an essential amino acid that is important for the production of serotonin. Serotonin is a chemical involved in mood control. When depression occurs, less serotonin is released from nerve cells. Tryptophan may enhance the antidepressant effects of serotonin in the event of an increase in the amount of serotonin in the blood.

  3. Reduce risk of cancer: Peanuts contain phytosterol called beta-sitosterol which help prevent the growth of tumors. A form of phytosterol called beta-sitoserol (SIT) is found in high concentrations in some plant oils, grains, and legumes, including peanuts. Phytosterols not only protects against heart disease by blocking the absorption of cholesterol, they also protect against cancer by inhibiting tumor growth.

  4. Helps maintain fetus health: Peanuts contain lots of folate, which is known to be very beneficial for the health of the fetus and to prevent birth defects.

  5. Help prevent gallstones: Research conducted over 20 years have shown that eating one ounce of nuts, peanuts or peanut butter a week lowered the risk of developing gallstones by 25%.

  6. Helps control blood glucose: Peanuts contain the mineral manganese, which is known to play a role in the metabolism of carbohydrates and fats, calcium absorption and blood glucose control.

  7. Nourish the brain and prevent Alzheimer's disease: Peanuts contain vitamin B3 or niacin is known to help improve brain memory. Niacin also serves to reduce the risk of Alzheimer's disease.

  8. Help improve fertility: Peanuts contain a good amount of folic acid. Research has shown that women who have a daily intake of 400 micrograms of folic acid before and during early pregnancy reduces the risk of having a baby born with a serious neural tube defects by 70%.

  9. Help build muscle: Peanuts contain useful protein to build muscle especially on those in its infancy. Protein also in metabolism to produce energy.

  10. Strengthen bones and teeth: Peanuts contain calcium which is needed for the formation of bones and teeth healthy and strong.

  11. Prevent anemia: Peanuts contain iron which is very important in the formation of red blood cells. Lack of iron can cause anemia.
So, we hope with short 11 benefits of peanuts above will break the myths that maybe you trust.
 

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