Vitamins and Minerals

Natural Source of Vitamins and Minerals – Fruits and Vegetables 
As we know in the world of dieting two of the basic rules which keep on repeating every time you read something or hear someone talking about healthy diet are: eat fruits and vegetables and try to eat various types and different colored fruits and vegs.
While there is growing concern of some kinds of fruits – high in sugar, for the rising peaks of blood sugar the can cause, they are still a natural mixture of health promoting nutrients. And there is nothing to be concerned about, because if you exercise regularly there is a perfect time to consume foods rich in sugars – that is in the hour after your workout. In this time frame carbohydrates will be metabolized fully because of the need of the body for quick glycogen replacement in the muscle tissues.
Apart from proteins, carbohydrates and fats the human body needs the full scale of everyday minerals and vitamins in order to function properly. While some of them are more fundamental than others, it is essential for a healthy eating plan to have them all in our every day living. Each and every vitamin or mineral play an important role for internal body processes, organs maintenance and cell construction. Therefore insufficiency in only one of them for too long will eventually lead to some healthcare problems.
Fruits and vegetables are excellent sources of these life vital vitamins and minerals, and different colored fruits and vegs. deliver different types of them.

Vitamins and Minerals

FAT SOLUBLE VITAMINS
Vitamin A	Maintains good vision, resistance to infections, and supports growth and repair of body tissues.
Vitamin D	Important for bone health. Regulates absorption of calcium and phosphorus.
Vitamin E	Antioxidant – takes part in maintaining cell membranes, red blood cell integrity, also protects vitamin A and fatty acids from oxidation.
Vitamin K	Assists in the blood clotting process.
WATER SOLUBLE VITAMINS
Vitamin B1	Regulates energy, growth, hormones, and takes part in the formation of red blood cells.
Vitamin B2	Important for the health of the skin and tongue, helps in managing cholesterol levels.
Vitamin B5	Assists in the process of carbohydrates and fats to be metabolized.
Vitamin B6	Maintains and supports the function of various classes of enzymes.
Vitamin B12	Red blood cell health and development.
Vitamin C	Important for wound healing, bone fractures, and resistance to infections. Strengthens blood vessels.
Folic acid	Essential for blood cell formation, protein metabolism.
MINERALS
Boron	Bone health, prevention of osteoporosis.
Calcium	Necessary for strong bone structure, teeth, muscle tissue.
Chromium	Maintains glucose metabolism.
Copper	Supports healthy bones, muscles, and blood vessels.
Iodine	Essential in the process of regulating tissue growth and cell activity.
Iron	Supports red blood cell health through formation of hemoglobin in blood.
Magnesium	Important for muscle contraction, bone formation, blood pressure control.
Manganese	Takes part in the formation of bone and enzymes involved in amino acid, cholesterol, and carbohydrate metabolism.
Molybdenum	Mobilization of iron from storage for growth and development.
Phosphate	Responsible for bone health.
Potassium	Maintains fluid balance and blood pressure. Reduces the chance of strokes.
Selenium	Important antioxidant, supports immune system, reduces inflammation and helps in protection against cancer.
Zinc	Maintains immune function and wound repair.

Fruit and Vegetable List

Here is a list of the most common fruits and vegs and the variety of vitamins and minerals they contain:

Fruits	Vitamins	Minerals
Apple	moderate in Vitamin C, A and smaller amounts of E	rich in Potassium, Phosphorus and smaller amounts of Calcium, Magnesium, Iron, Sodium, Zinc
Banana	moderate in Vitamin B6, C and smaller amounts of B1, B2, E, A	rich in Potassium, Phosphorus, Magnesium and smaller amounts of Calcium, Sodium, Zinc
Avocado	rich in Vitamin C and smaller amounts of A, E	rich in Potassium, Phosphorus, Magnesium, Calcium and smaller amounts of Sodium, Iron, Zinc, Copper
Grapefruit	rich in Vitamin C, A and smaller amounts of E	rich in Potassium, Calcium and smaller amounts of Phosphorus, Magnesium, Iron, Zinc, Copper
Grapes	moderate in Vitamin C and smaller amounts of A	rich in Potassium, Phosphorus and smaller amounts of Magnesium, Calcium, Sodium, Iron, Copper
Lemon	rich in Vitamin C and smaller amounts of E	rich in Potassium and smaller amounts of Calcium, Phosphorus, Sodium
Orange	rich in Vitamin C, A and smaller amounts of E	rich in Potassium, Calcium and smaller amounts of Phosphorus, Magnesium
Watermelon	rich in Vitamin A, C and smaller amounts of E	rich in Potassium and moderate amounts of Phosphorus, Magnesium, Calcium
Kiwi	rich in Vitamin C and smaller amounts of A, E	rich in Potassium and smaller amounts of Phosphorus, Calcium, Magnesium, Sodium
Vegs	Vitamins	Minerals
Broccoli	rich in Vitamin A, C and smaller amounts of B6, E	rich in Potassium, Phosphorus, Sodium, Calcium and smaller amounts of Magnesium, Iron, Zinc, Manganese, Selenium
Cabbage	rich in Vitamin C and smaller amounts of A, E	rich in Potassium, Phosphorus, Calcium and smaller amounts of Magnesium, Iron, Sodium, Zinc, Manganese
Carrots	rich in Vitamin A and smaller amounts of C, B6, E	rich in Potassium, Calcium, Phosphorus and smaller amounts of Magnesium, Sodium
Cucumber	small amounts of Vitamin C, A	rich in Potassium and smaller amounts Phosphorus, Magnesium, Sodium, Calcium
Green Pepper	rich in Vitamin C and smaller amounts of A, E, B6	rich in Potassium and smaller amounts of Phosphorus, Magnesium, Calcium, Sodium
Tomato	rich in Vitamin A moderate in C and smaller amounts of E	rich in Potassium, Phosphorus, Magnesium, Calcium, Sodium and smaller amounts of Iron, Manganese, Copper, Zinc
Onion	small amounts of Vitamin C	rich in Potassium and smaller amounts of Phosphorus, Calcium, Magnesium, Sodium
Spinach	rich in Vitamin A and smaller amounts of C	rich in Calcium, Sodium, Potassium, Magnesium and smaller amounts of Phosphorus, Iron, Zinc, Manganese, Selenium

Note that citrus fruits are always good source of vitamin C, as well as green peppers. Spinach and other green colored vegetables are rich in antioxidants, Iron, Calcium, Potassium, Magnesium and other minerals, in other words vegs from this group are with very high nutritional value. If you are serious about healthy eating you will try to have a large Green salad every day, of course be careful not to ruined it with inappropriate oils or dressings.

How to Completely Supply Human Body

Some Fruits and Vegetables are more essential than others, but human body needs each and every vitamin and mineral in order to stay healthy and function properly. There is no need to try and consume all vitamins and all minerals once a day. You could plan your meals and spread through the entire scale for a couple of days for example – this meaning different colored fruits and vegs. You can use the above charts to estimate and calculate how you can deliver the full supply for your body. Of course there are exceptions which are the most important vitamins and minerals, meaning that they must present every day in your diet. These are: vitamins C, D, K, B and E; minerals Iron, Calcium, Selenium, Magnesium and Potassium.

Vitamins

Oranges Best Source of Vitamin C
Oranges, in all forms,
from fresh oranges to fresh few drops orange juice, have soon been enjoyed their for their delightful flavor as good as their health profit
as expected, oranges and other citrus fruits are among the most healthy of all foods, and nutritionists often advise a diet sonorous in fruits and vegetables for a healthy body and a long life
In supplement to their most well known ingredient, vitamin C, research has display that oranges include many other important cancer fighting compounds.
Oranges have been found to over include 170 phytochemicals, including over 20 compounds from the carotenoid family.
Carotenoids display have real promise in fighting cancer and other usual illnesses, and oranges are one of the best dietary reference of these important compounds.
In supplement, oranges include compounds known as limonoids. It is these mix that give oranges and other citrus fruits their tangy and slightly sharp flavor.
These limonoids are hope to be highly effective anti-cancer agents.
Vitamin C
It is the high vitamin C satisfy of oranges that has earned them such a solid reputation as a health giving food.
One average sized orange supplies more than 92% of the vitamin C a person necessity every one day, so it is easy to get plenty of vitamin C from a diet rich in oranges and other citrus fruits.
While common people try to make up for a awful diet by consuming high capacity of vitamin C supplements, the best way to get the vitamin C and other nutrients you necessity is through a healthy and balanced diet.
Oranges are so delightful , so inexpensive and so versatile that there is no cause not to enjoy them.

Healthy Dite

Pregnancy Stages and Healthy Dite

Healthy and nutritious foods are look at  the general medicines of people. If people can rely on nutritious healthy food very time, then they necessity not fear about any unhealthy fitness in their life. Unhealthy food put impurities in our blood whereas nutritious and healthy food clean blood to a greater include. An original health basis starts from his embryonic parts. That is why women are advised to take high rank nutritious food during their pregnancy stages. In supplement to healthy food pregnant women should take milk and fruits daily. Milk and fruits are competent to provide basic vitamins and minerals to pregnant women. As far as these pregnant women are worried folic acid is very important. Folic acid is one among the important vitamins and is an inevitable element for the development of embryonic nervous method. Since brain is the 1part which usually grow in a fetus the presence of folic acid in the blood of pregnant women ensures well developed brain and nervous system to the respective fetus. Hence, the presence of folic acid in the diet of pregnant women can avoid the birth of mentally retarded children to a greater extend.
Human body necessity healthy food for the real functioning of hormonal and metabolic activities taking  location. The shortage of basic boosters to the above mentioned body functions, makes hormone deficiencies and poor metabolic growth in the body. account of hormone deficiency and poor metabolism men normally suffer hair falling and infertility. People suffering from hair falling are advised to take egg, milk and fruits to makeup the hormone deficiency. Similarly dry fruits like Dates and almond are advised for people suffering from infertility in supplement to milk and egg. Hence to make people free and frank from various health problems they are advised to take milk and egg in supplement regular/usual nutritious food.

Health And Fitness

The importance ‘Health Fitness’ is too great. In olden times men had to work hard physically to gain their food and other living means. This had provided them enough physical exercises unknowingly. Thus, during that period the health condition of all people were in good condition. This is the reason as to why the men who lived in olden days had no illness or physical uneasiness.  But nowadays the life of men is very easy on account of the development of science and related technologies. If they have money they need not even travel for collecting their food. The currently prevailing conveniences enable men to gain everything by just making a phone call. This lazy life kept men away from the physical exercises required for their health fitness. In addition to this people prefer to eat spicy fast food items which are considered as the examples of malnutrition.   From the above mentioned facts we can understand the importance of health fitness as far as men’s wellbeing is concerned.

Exercise and Fitness

Simple fitness exercises can help to have a fitter and healthy life. Stretching exercises can help in many ways in mainting a fitter body. Weight loss can be achieved by following simple effortless regular exercises. Medical breakthroughs can happen by regular meditation and exercising. Yoga and other workouts which can be performed easily are available in this website to keep you fit and healthy.

Health and Fitness can make all that difference in one's life. Healthy living is all that one needs, and to achieve that we picked up the best of the articles from reliable sources and have presented here in an organized manner. You might not be able to spend your valuable time on complicated medications and diet controls, but, you can find articles to help you have a better living using simple and easy technics.

Ayurveda, a science in vogue practiced since centuries, uses a wide variety of plants, animal origin substances, mineral and metallic substances to rebalance the diseased condition in the sick. A few tips on simple treatment of life style diseases have been carefully picked for the visitors of this website. These tips can help reduce or control diseases like diabetes, cholesterol, blood pressure, etc.

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Some Useful Health Tips

Youngsters of these years prefer to be slim in view to look more young and beautiful. This thought is more on young ladies than young men. Loosing weight and looking slim is really wonderful. This is really a dream of those who are bulky in look. This can be achieved by exercising regularly together with diet control. Those who want to be fit in all respects must get up early in the morning. Eight hours sleep is sufficient for a healthy man. Sleeping more is not good to the body. Hence after eight hours comfortable sleep everybody should get up early in the morning. Morning is the best time for doing daily exercises. During morning hours the environment will be slightly cool even during summer. Hence doing exercises in the morning will not make people to get tired so easily. People can breathe fresh air during morning hours. The process polluting atmospheric air will not have started in the morning. Hence the ideal time for doing exercises is morning.

Apart from exercising, people can choose either walking or swimming. Both for walking and swimming morning are highly desirable. Walking is beneficial in numerous ways comparing to exercising. Walking can be performed by all irrespective age and health conditions where as health should be considered preliminarily while doing exercises. There may be some side effects in the process of doing exercises. For a fresher there may be pain or uneasiness in the body on successive days. The fresher has to experience these difficulties until their body respond to the exercising process. But in walking no such difficulties can be found. For a fresher in walking, minimum distance is sufficient for the first day. Then the distances can be gradually increased in the next coming days. In this way individuals can walk considerable distances daily. If both walking and exercising are continued the people can maintain good health through out in their life.

Seasonal Diet For Better Health

Controlling weight and caring body health should be continuous process in all aspects. Hence body caring must be in full swing in all seasons of the year irrespective of rain winter or summer. If only this can be carried out carefully, better health can be maintained. In order to achieve this successfully people must rely on seasonal healthy foods in addition to regular exercises and walking. These techniques will enable people to gain health skin as well as healthy body. Fruits and vegetables are the various food items available with respect to various seasons. If we can consume these fruits and vegetables with respect to their availability then we will be in sound health through out. Since fruits and vegetables contain minerals and vitamins in abundance, they can be considered as the better alternative for ideal balanced diet. Fruits and vegetables which are available seasonally are capable to keep man in good health all the time. More over, they can be refreshed and rejuvenated all time by taking these foods regularly.

Quit Smoking With Electronic Cigarettes

People are aware of the hazards associated with smoking but it is very tough for many people to quit smoking forever. It has been found that almost 90% of the people feel that smoking is not good for health but still they are not able to give-up this habit. You also want to keep yourself away from it but you are still not able to do. Isn’t it? Therefore this information is very necessary for all those people who smoke.

Electronic cigarettes which are also known as e-cigarettes are one of the newest products available in the market nowadays. The design of this cigarette is such that you feel like a real cigarette however it does not have any tobacco. It also emits artificial smoke however it does not contain any harmful chemical. You can easily see that while inhaling an e-cigarette “flow censor” activation takes place. It discharges water vapor. This water vapor contains propylene glycol and nicotine. It also contains a scent that replicates the zest of tobacco. The basic point is that your body can get your nicotine without consuming any other cancer giving agent. Some of the cancer giving agents is hydrocarbons, tar and glue. These are available in conventional cigarettes and not in an e-cigarette. You can also protect yourself from any legal issue which people face while using conventional cigarettes. These e-cigarettes are free from any legal hassles as it does not contain any tobacco. Moreover it does not harm other people around you. It offers you the same tactile sensation which smokers need. You can free your lungs from harmful smoke as the smoke of these e-cigarettes contains water vapor. These water vapors are not dangerous for your health and it evaporates quickly. Therefore use e-cigarettes if you are not able to give-up the habit of smoking. It is safe for you as well as others. You can get some more details from allelectroniccigarettereviews.com.

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