Nutrition for Nail Growth
Don’t waste good iron for nails or good men for soldiers”. As it is correctly said, nutrition plays an extremely significant role right from the tip of fingers to one’s toe. Nail growth is a good indicator for all possible health related problems which can be linked to intake of daily nutrition.
These problems are associated with multiple factors working together. Lack of proper daily nutrition including proteins is the main cause of improper growth of nails. Deficiency in nutrients can lead to crooked structure, loss of texture, ridged, fragile and yellowing of nails which hamper the growth. One’s body needs adequate amount of all elements for proper development of nails, thus in order to avoid problems one must add certain things in his/her diet. Some of the essential nutrients that affect the nail growth include calcium, vitamin B, Vitamin C or folic acid, protein, fat and iron.on.
Eat plenty of healthy food to get sufficient amount of minerals and vitamins for healthy nails. Let’s take a look on how nutrition plays an important role in growth. Low iron content can cause brittle nails and thus inhibit development. People with iron deficiency generally tend to have spoon shaped nails Hence one should include iron rich product to the diet viz broccoli, shellfish meat, juice, walnut etc. Calcium being the key ingredient for nails should be consumed daily in some form or other. One can get optimum amount of calcium from dairy products.
Nails require proteins and requirements for this can be met by eating lean meat or nuts. Vitamins B and Vitamin C are essential nutrition for nail growth. Hence one should have citrus fruits and other multivitamin supplement along with healthy food. Another component which is essential for growth is Zinc which can be obtained from crabs, breakfast cereals etc. Low level of zincs can cause white spots to occur during growth. Biotin is a vitamin that supports nail growth and the ideal dose recommended in order to eliminate splitting and making nails grow is 2.5mg each day. Besides these elements MSM, methionine and essential fatty acids can significantly assist nail growth. This is the best way to assure oneself of healthy growth.
Milking Chocolate for Healthy Benefits
I’m making a confession. I am one of the stealth chocoholics. That is bad news and good news-the bad news is that like you, it can be tough for me to turn down a sample of the creamy confection. On the good side, chocolate has health benefits.
Now I am not saying you can have all the chocolate you want. I want to share with you how chocolate can help with your goals to include foods that are good for you as ingredients in your diet. Chocolate begins with the cacao beans. It’s the cacao beans that are the key in creating the good-for-you factor. These beans are rich in plant nutrients called flavonoids, which protect the cocoa plant. The primary type of flavonoids found in cocoa and chocolate are flavanols which have antioxidant properties. Research has shown that these flavonals have positive affects on health. Antioxidants, such as vitamins C and E help protect healthy cells from substances called free radicals which can attack health cells. These nutrients are also found in red wine and green tea.
There are several types of chocolate which contain varying amounts of cacao beans and flavanols. Bittersweet or dark chocolate contains the most generous amounts from higher cacao content chocolate. The higher the percentage of cacao in the chocolate, the greater the benefits and nutritional value. For example, an average 65% dark chocolate serving would look something like this (these are estimates, as actual numbers will vary, depending on brand, size, etc.):
Total Fat 15 g, Sat. Fat 9 g, Sugars 16g, Protein 3g.
In comparison, an average 99% dark chocolate serving would look something like this (these are estimates, as actual numbers will vary, depending on brand, size, etc.):
Total Fat 22 g, Sat. Fat 14 g, Sugars 2g, Protein 5g.
As the percentage goes up on the cacao content, the less sugar and more protein you’ll find.
You may also notice the higher fat content -don’t worry, most of it comes from healthy fats. (yes, you can find healthy fats in chocolate!)
Benefits of dark chocolate include:
-High antioxidant content—it is an antioxidant powerhouse.
-It can have positive affects on maintaining heart health
-It can help lower blood pressure
-It can aid in maintaining healthy arteries that are relaxed and flexible, thus increasing blood flow.
-It may reduce insulin insensitivity and lower the risk of diabetes.
-A greater feeling of fullness or satiety which can reduce cravings for sweet and salty foods.
Consumption of chocolate and other flavanol rich foods like red wine and tea can also reduce stress and increase performance on cognitive tests.
This sweet indulgence can also tip your scale toward the heavy side. Choose a dark chocolate with cocoa content of 65 percent or higher. Limit yourself to 2 or 3 ounces (56 to 85 grams) a day, this will add between 300 to 450 calories to your diet. You may want to cut back on calories from some other food or boost your exercise to make sure you can add the chocolate and maintain a healthy weight.
A little chocolate goes a long way and it’s health benefits can soothe your conscience if you’re you are reluctant to fess up to enjoying this guilty pleasure.
TAKE AWAY: It’s a good thing to be able to enjoy foods that give you pleasure. The caveat is to remember too much of a good thing can easily become less enjoyable and that is true of chocolate. It contains calories and overindulgence with pack the pounds on.
[Top]Good Nutrition Can Lower The Risk Of Alzheimer’s Disease
I have recently been told that I am one of the millions of Americans who will be afflicted with Alzheimer’s disease,” Ronald Reagan, former president of the United States, announced in November 1994. “I intend to live the remainder of the years God gives me on this Earth doing the things I have always done,” he declared. “Unfortunately, as Alzheimer’s disease progresses, the family often bears a heavy burden. I only wish there was some way I could spare Nancy from this painful experience.”
In his message, Reagan summed up the tragedy of Alzheimer’s disease (AD). Those suffering from AD face the reality of losing touch with their old lives. Family and friends are forced to watch a loved one slowly fall victim to the dreadful condition.
Scientists aren’t sure exactly what’s behind AD. Some suspect a certain gene – apolipoprotein E 4 allele (Apo E4) – plays a major part in your brain’s decline. Other experts believe years of oxidative stress also are at the root of the problem.
Whatever causes Alzheimer’s disease attacks the part of your brain that controls speech, thoughts, and memory. You gradually lose the power to recall the past and the ability to carry out your daily life. AD usually hits around age 65 and older, and your risk goes up each year after that.
Through this dark cloud, however, there is a ray of hope. According to AD experts like Dr. Grace Petot, a professor at Case Western Reserve University, people can change their lifestyles to lower their risk. Boost your fruit and vegetable intake for a start.
From her research, Petot discovered that many AD sufferers ate fewer fruits and veggies as adults.
Science, she suggests, also points to a connection between heart disease and Alzheimer’s. So eating a heart-healthy diet might protect you, too. That means a lot of high-fiber, low-fat foods. It’s also a good idea to exercise both your mind and your muscles. “Keeping the brain active and the body active,” Petot says, “is beneficial in many ways.”
Nutritional blockbusters that fight AD
Antioxidants.
Thanks to cutting-edge research, experts now hope AD can one day be prevented. Antioxidants, those powerful substances that fend off cancer and heart disease, might also safeguard your brain against free radicals. Antioxidants appear to slow – and even reverse – the memory loss caused by free-radical damage.
Supplements usually only contain one antioxidant, so eat a variety of fruits and vegetables to get the most benefit. Fruits and vegetables are rich in many antioxidants – not just beta carotene or vitamin C, but flavonoids, too. Flavonoids make memory-saving marvels out of snacks like blueberries, strawberries, and spinach.
B vitamins.
You also need foods rich in B vitamins to help protect your brain from AD. At least two studies show Alzheimer’s sufferers have lower levels of folate and B12 than their non-AD peers. Low B-vitamin levels, according to several other studies, appear to lead to lower scores on IQ and memory tests.
Vitamin B 12 helps your body make neurotransmitters, chemicals that help carry messages between your nerves and brain. Another B vitamin, thiamin, helps nerve signals travel from your brain to different parts of your body. These important tasks could be why a lack of B vitamins might affect your brain’s health.
To get more folate into your diet, try dark leafy greens, broccoli, beets, beans, and okra. Meats, eggs, and dairy products are good sources of B12. For older adults, who might have trouble absorbing B12, experts suggest eating fortified breakfast cereals. Wheat germ, nuts, beans, and rice will give you your full day’s supply of thiamin.
Omega-3s.
Look to the sea to find help against Alzheimer’s. Fish are the greatest source of omega-3 fatty acids. These fat molecules protect against heart disease and inflammation and may lead the attack against Alzheimer’s as well. One of AD’S possible causes is beta-amyloid plaque, clumps of protein that build up in the victim’s brain. Experts believe beta amyloid might be connected with inflammation of the brain’s blood vessels. So it makes sense that anti-inflammatory omega-3 fatty acids could help.
It’s a good idea to eat as much fish as you can net. Experts recommend at least two servings of salmon, tuna, mackerel, or other cold-water fish per week. For you landlubbers who think fish are for the birds, get your omega-3 from flaxseed, walnuts, and dark leafy greens. And while you punch up omega-3, limit your intake of omega-6 fatty acids. They compete with omega-3 and can cause inflammation. Foods high in omega-6 include fried and fast foods, salad dressings, and baked goods.
[Top]Honeydew Fun Facts & Nutrition
Honeydew is a variety of muskmelon, considered the sweetest of all melons. They’re also called winter melons because they’re harvested late in the season, peaking during late summer, fall and winter, though honeydew is available almost the whole year round. Most of our U.S. honeydews come from Arizona, Texas or California with imported melons from Mexico taking up the slack during winter months.
Where did Honeydew originally come from?
No one is exactly sure the origin of honeydew but Persia is named the likely humble beginnings for this succulent melon. Columbus carried honeydew seeds to America and now it’s one of our favorite melons behind watermelon and cantaloupe.
How To Pick A Honeydew Melon:
Things you want to look for when picking out a perfectly ripe melon are no bruises, soft areas or cracks. Don’t bother shaking or hitting it, that won’t tell you anything. Sniff the stem end (which should be somewhat smooth): if you can smell it, then it’s ripe. Also, a ripe melon should be somewhat firm, if it’s a little soft that’s ok but if it’s very soft, put it back, it’s overripe.
Honeydew Nutrition:
Like other melons, honeydews contain a large amount of water and are happily quite low in calories. Additionally, they’re fat-free and cholesterol free. They’re also a great source of Vitamin C and potassium.
How To Store Honeydew Melon:
You can refrigerate cut honeydew in a covered container for up to three days. Make sure to keep it covered though, as the smell can mix with other foods thanks to its wonderful aromatic properties.
Want to keep that sweet taste of summer with you all year? No problem, you can easily freeze honeydew. Just slice it up, freeze it on a cookie sheet and place in freezer baggies. You can also add syrup or sugar if you like.
Some Honeydew Serving Suggestions:
Before cutting into it, it’s best to wash your melon with soap and water because honeydew is grown on the ground and can make contact with fertilizer and other contaminants you don’t want to ingest.
Serve it barely chilled. If it’s been stored in the refrigerator, remove it from the fridge 15-20 minutes before serving. You can put it in a fruit salad, whip it up into a frothy cool summer drink or drizzle lemon on top to add tang to the melon’s natural sweetness. A clever serving idea is to use a half-cut melon as a serving bowl, perfect for yogurt, cottage cheese or even ice cream if you’re feeling mildly decadent.
[Top]Common Mistakes In Nutrition For Athletes
Many people think that athletes are examples of health and that it is strictly related to their nutrition plans and a lot of exercise. Well, in some cases it is true, but there are still people who consider themselves as athletes and practice some totally inappropriate diet, what may finally end in serious health problems. The next time you will meet one of them, try to speak about following issues to make sure, that they know what and why they are eating.
Extra proteins will help you to gain more muscles
Professional nutrition plans for athletes prohibit more than 2.5 times higher protein intake than it is shown in RDA. The higher intake can be responsible for dehydration or even severe problems with liver or kidney. Furthermore there is no scientific proof that high-protein diet will effect in gaining extra muscles.
Athlete should intake fluid when he is thirsty
One of the most common problems in athlete’s life is the possibility of dehydration. Even when an athlete is not thirsty, he may need additional fluid to drink, for every lost pound of weight should be replaced with no less than two cups of water.
Nutrition plan for athletes before competition should not contain sugar
We must remember that sugar gives us energy, so small intakes of this carbohydrate will not only bring no harm, but even can be beneficial for the performance of the athlete.
Sport drinks are good only for those athletes who exercise a lot
Again, we speak about the danger of dehydration. While the total water loss due to exercises may wary depending on the type of exercises, conditions of the gym and the health status of the athlete, the possible problems caused by dehydration are so severe that there should be no restriction in drinking sport drinks, even by those who exercise for less than an hour a day.
You can lose weight when you exercise a lot
This is another common myth. Of course when we consider the water loss as loss of the weight, we may still believe in this superstition, thus endangering ourselves to dehydration. A true athlete, however, knows that every water loss must be replaced as soon as possible and the best and the safest way to loose some additional weight is by proper nutrition for athletes.
While we all want to have healthy and good looking bodies we must remember that not everyone can be an athlete. And when we finally become one of them,we should always keep in mind a single fact, only proper nutrition for athletes, free of popular, but false, beliefs and myths can let us not only stay for years in good shape but also win.
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