vitamin c

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What are superfoods?

What are superfoods?

What are superfoods?

The infographic was shared by Topweightedvest, a blog dedicated to the usage of weighted vests and other useful weighted clothing which you can use in your day to day life to grow your body muscles.

We all love to be healthy. But do you do something to keep yourself healthy?

Superfoods may be your way to go.

Unfortunately, there is no proper legal definition for superfood, but it is essentially a food packed with nutrients.

These may be anything from antioxidants to polyphenols to vitamins to minerals. Superfoods are very important for the healthy body. The more you eat them, the better it is.

These foods will help you prevent chronic diseases and also helps you to prolong your life.

I will speak about few of my favourites and the rest you can read from the infographic.

Eggs

Eggs are considered as a perfect food as it contains all the necessary nutrients that a body requires. Apart from this eggs are a great source of inexpensive protein.

It also has other important nutrients which benefit your eyes.

You can eat three eggs a day without any issues.

Coconut Oil

Coconut oil is considered as the healthiest food on the planet.

There are many other popular oils out there, but nothing beats the nutritional value that coconut oil provides.

Not only does it help increase the “good cholesterol” but decreases the bad ones. It also helps you to tackle diseases like arthritis.

Kale

Kale Chips are one my favourites.

It is one of the most nutritious plant food. It is packed with nutrients and vitamins.

Kale is a great source of Vitamin C. Vitamin C helps in proper functioning of body cells.

Steamed Kale helps in lowering your cholesterol. This way you can prevent heart problems.

Hope you learnt a lot from the infographic. Please comment your favourite superfood below. I would love to know them.

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Pomegranate: superfood or fad?

Pomegranate: superfood or fad?

Pomegranate: superfood or fad?

Pomegranate and its distinctive ruby-red jewel-like seeds have been used for medicinal purposes for thousands of years.

The Middle Eastern fruit is claimed to be effective against heart disease, high blood pressure, inflammation and some cancers, including prostate cancer.

Pomegranate is a good source of fibre. It also contains vitamins A, C and E, iron and other antioxidants (notably tannins).

We’ve teamed up with the British Dietetic Association (BDA) to examine whether the health claims made about the fruit are supported by the evidence.

The evidence on pomegranates

Can pomegranate strengthen bones?

A 2013 study found evidence that pomegranate strengthened bones and helped prevent osteoporosis. The catch was the study involved mice, not humans.

While the biology of mice and humans are surprisingly similar, we can never be sure that these results will be applicable to us.

Does pomegranate juice slow prostate cancer progress?

One small study from 2006 found that drinking a daily 227ml (8oz) glass of pomegranate juice significantly slowed the progress of prostate cancer in men with recurring prostate cancer. This was a well-conducted study, but more are needed to support these findings.

A more recent study from 2013 looked at whether giving men pomegranate extract tablets prior to surgery to remove cancerous tissue from the prostate would reduce the amount of tissue that needed to be removed. The results were not statistically significant, meaning they could have been down to chance.

Can pomegranate reduce carotid artery stenosis?

A good-quality study from 2004 on patients with carotid artery stenosis (narrowed arteries) found that a daily 50ml (1.7oz) glass of pomegranate juice over three years reduced the damage caused by cholesterol in the artery by almost half, and also cut cholesterol build-up. However, these effects are not clearly understood and the study did not say what the results mean for conditions such as stroke.

Is heart disease prevented by pomegranates?

A well-conducted trial from 2005 on 45 patients with coronary heart disease demonstrated that a daily 238ml (8.4oz) glass of pomegranate juice administered over three months resulted in improved blood flow to the heart and a lower risk of heart attack. The study did not say what the results mean for conditions such as heart attacks, and with such a small trial the positive results reported could be down to chance.

The dietitian’s verdict on pomegranates

Alison Hornby, a dietitian and BDA spokesperson, says the evidence around the health benefits of pomegranates are inconclusive.

She says: “Research suggests there may be a benefit, but we’ve not shown it yet. The studies that have found an improvement in existing health conditions were very small and more investigation into the role pomegranate plays in these improvements is needed.

“A 150ml glass of pomegranate juice counts as one of your 5 A Day. Make sure to avoid brands with added sugar. You could also add pomegranate seeds to cold dishes and salads. It’s a healthy and appetising way to increase the nutritional value of your meal.”

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5 Active Ingredients In Skincare That Really Work

One thing about ingredients that benefit the skin is they can sometimes be like pop stars. Latest sensations are often grabbing the headlines for their much-vaunted potential, but only a few precious ones are worthy of the acclaim while others simply vanish into obscurity.

Your thirst for novelty will never disappear, but you need to keep in mind that just because a snail slime or snake venom is the popular flavor of the month, it cannot just replace the age-old ingredients that you have in your arsenal.

Various skin experts feel that people assume whatever is new, is going to be better than what was already used. However, that is not the case. Of course, the older ingredients might not have sexy-sounding names; but it has the proven track record of nontoxicity, efficacy, and non-irritation. Plus, new formulations become more sophisticated and more of their astounding properties are researched. But there are still people sticking to the good old remedies and get better skin.

 

Active Ingredients

 

1) Niacinamide

The below infographic shows how Niacinamide is one of the most important vitamins that helps in making the skin softer and radiant.
14 Potent Vitamins for Younger and Healthier Skin

The relationship between skin and vitamin B3 was recognized right from the early 1900s. Especially after people found that the dietary deficiency of vitamins leads to various skin diseases and even skin irritation. Fast-forward to the current century, after numerous extensive studies, it has come to the conclusion that niacinamide which is a form of vitamin B3 is one of the best and unique anti-ager.

 

Initially, most of the cosmetic companies used the niacinamide for preparing moisturizers. But with the popularity of various clinical studies and their results, this vitamin is found in almost all beauty products as it has built-in enzymes which help in fundamental cell metabolism.

 

2) Vitamin C – The Key To Collagen

Similar to the health benefits that food rich in vitamin C gives, this particular ingredient can make your skin resilient against the harsh environmental entities and even aging. Furthermore, in the infographic 14 Potent Vitamins for Younger and Healthier Skin – Fix Your Skin, it clearly states on how vitamin C helps in fighting off the effects of the existing damages on the skin due to aging or UV rays.

 

Using vitamin C in ascorbic acid form, you can reduce the damages caused by the sun as well as the inflammation of the skin. Furthermore, you can increase the amount of collagen that provides the underlying support structure for the skin.

 

Various studies have displayed that with the proper and adequate usage of vitamin C, you can drastically improve skin wrinkling, especially when used for 12 weeks. Furthermore, several types of research show that with the 5 percent usage of vitamin C cream for 6 months, you can reduce deep furrows and get significant improvement compared to untreated skin. Similar to the vitamin A, vitamin C products are quite unstable. So, it needs to be packed in such a way that it reduces the exposure to air and light.

 

3) Beta And Alpha Hydroxy Acids

AHAs(Alpha Hydroxy Acids) helps in exfoliating the rough and dull outer layer of the skin and keeps your face fresh looking. Sometimes you might be new to the AHAs like glycolic acid. So, it is better if you start with a low percentage like 5%. Another advantage of the AHA is that it is an excellent sunscreen that protects your skin from the harmful UV rays.

 

Just like the alpha hydroxy acid, the beta hydroxy acid (BHA) exfoliates the skin. However, unlike the AHAs, the BHAs will penetrate deep into the pores of your skin. This makes them ideal for treating blemishes and blackheads.  Also, like the salicylic acid, the BHAs are gentler than AHAs and is the smart choice for treatment of sensitive skin.

 

(Alpha Hydroxy Acid)

 

4) Green Tea- Irreplaceable Antioxidant

A huge amount of polyphenols antioxidants is present in green tea leaves. The presence of EGCG which is one of the major polyphenols has shown that this plant is a real powerhouse which protects the skin from sun damage and suppresses the enzymes which breaks down the elastin and collagen. Plus, it helps in reducing inflammation, excessive sebum production, and bacterial growth present in the acne-prone skin.

 

(Green Tea For Skin)

 

Recently, various studies have shown that green tea has more far-reaching effects. Scientists found out that besides having the antioxidant portion of a molecule, it has something which works similar to a pro-oxidant. This tricks the skin cells into thinking that it is under oxidative stress. So, this switches the gene on and it regulates the antioxidant production of the cells, turning the cells into little factories, used for producing protective enzymes.

 

5) Hyaluronic Acid

It is common to think of exfoliation when you hear the word ‘acid’. However, concerning hyaluronic acid, it is different. It is a potential moisturizer having the unique property of holding more than thousand times of its own weight in water.

 

Now as the hyaluronic acid occurs naturally in the body, it has become the popular choice for cosmetic injectables. Also, there are studies which show that it can be a great ingredient for keeping the skin hydrated and plumped. You can even use it as a treatment for counteracting the effects of the radiation therapy among patients.

 

Final Verdict

The skincare treatment that you follow is incomplete without the presence of the active ingredients. These ingredients are the major forces that help in making your skin radiant and glowing. Also, as each people have different skin types, some ingredients might not give the required results or can backfire.

 

In such cases, it is better to play safe and consult a skin specialist before you start using cosmetic products filled with active ingredients.

 

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What are superfoods? This is eye opening


Superfoods

Superfoods

What are superfoods?

We examine the evidence behind the health claims of 10 of the most popular so-called superfoods.

So-called, because there is no official definition of a “superfood” and the EU has banned health claims on packaging unless supported by scientific evidence.

But that hasn’t stopped many food brands from funding academics to research the health benefits of their product.

The superfood trend exploits the fact that healthy lifestyle choices, including diet, can reduce our risk of chronic diseases like heart disease, stroke and cancer.

The food industry wants to persuade us that eating some foods can slow down the ageing process, lift depression, boost our physical ability, and even our intelligence.

Many of us want to believe that eating a single fruit or vegetable containing a certain antioxidant will zap a diseased cell.

The problem is that most research on superfoods tests chemicals and extracts in concentrations not found in the food in its natural state.

Garlic, for example, contains a nutrient alleged to help reduce cholesterol and blood pressure. But you’d have to eat up to 28 cloves a day to match the doses used in the lab – something no researcher has yet been brave enough to try.

Foods that have been elevated to superfood status in recent years include those rich in antioxidants (such as beta-carotene, vitamins A, C, E, flavanoids and selenium) and omega-3 fatty acids.

Antioxidants are chemicals thought to protect against the harmful effects of free radicals, which are chemicals naturally produced in every living cell and known to cause cell damage.

However, evidence about this and other health benefits of antioxidants is inconclusive. In a review of the scientific evidence in 2011 (PDF, 188kb), the European Food Safety Authority (EFSA) found no evidence that the antioxidant action on free radicals observed in the lab was of any benefit to human health.

On the other hand, some research suggests that certain antioxidant supplements may be harmful (PDF, 2.72Mb).

While the concept of a “miracle food” remains a fantasy, it’s pretty well-established that obesity and alcohol are the two most common causes of major long-term illness and increased risk of premature death.

Importance of a balanced diet

Diet plays an important role in our health, but there is concern that too much focus on individual foods may encourage unhealthy eating.

“No food, including those labelled ‘superfoods’, can compensate for unhealthy eating,” explains Alison Hornby, a dietitian and spokesperson for the British Dietetic Association (BDA).

“If people mistakenly believe they can ‘undo’ the damage caused by unhealthy foods by eating a superfood, they may continue making routine choices that are unhealthy and increase their risk of long-term illness.”

Dietitians avoid the term “superfood” and prefer to talk of “super diets”, where the emphasis is on a healthy, balanced diet, rich in fruit and vegetables and wholegrain foods.

There is good evidence that the Mediterranean diet can reduce the risk of some chronic diseases and increase life expectancy.

This diet includes plenty of fruit and vegetables, olive oil and legumes, and less meat and dairy foods than the typical Western diet.

Hornby says: “When it comes to keeping healthy, it’s best not to concentrate on any one food in the hope it will work miracles.

“All unprocessed food from the major food groups could be considered ‘super’. All these foods are useful as part of a balanced diet.

“You should eat a variety of foods, as described by the eatwell plate, to ensure you get enough of the nutrients your body needs. Focusing on getting your five portions of fruit and vegetables a day is a perfect way to start.”

We’ve teamed up with the BDA to look at the best available research to see if the health claims of 10 popular “superfoods” add up. Click on the foods listed below to see the evidence:

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Top tips on how to fight the cravings and maintain a healthy weight

Shona Wilkinson

Shona Wilkinson

Watch our video featuring nutritionist Shona Wilkinson for helpful tips and advice on how you can maintain a healthy weight in 2016

Many of us think that we are taking the right steps in being healthy, which means it can be frustrating when we are not feeling as energetic and happy as we would like. There are many factors that you may not even think about, such as stress, which can lead our bodies to release glucose to the blood stream quickly, which usually gets converted into energy and with many of us living inactive lifestyles the glucose turns to fat. This can often make it difficult to maintain your weight. Therefore, lowering your sugar intake, or replacing sugar in your diet with healthier options can help you feel happier and healthier.

Shona Wilkinson, head nutritionist at NutriCentre  shares her advice on how many different factors can impact your weight and what you can do to make sure 2016 is the year you finally achieve your ideal body.

Below are some helpful tips to help you with your weight management this year.

  1. When you’re trying to be healthy one of the best things you can do is cut out sugary drinks which are full of sugar, sweeteners, additives, colourings and preservatives.  If you are avoiding sugary drinks it can be nice to give yourself something a bit different to just water – as wonderful as water is! You may think water can be boring, but here are a few suggestions that may inspire you to get a bit more creative when it comes to drinking your two litres a day.


  • Water and fruit- Fruit juice is a favourite drink for many people but it contains too much fructose (sugar) when drunk neat. So what about infused water? To add natural flavour to your drinking water you can steep flavoursome and fragrant things in it (for at least two hours), you will be amazed at what a difference it makes.
  1. Sugar makes our food taste great, gives us a quick boost of energy, and makes us feel good, at least temporarily. But it’s also a highly addictive substance and when consumed frequently, can have negative effects on our health.
  2. Make sure your meals contain protein, non-starchy vegetables and unrefined carbohydrates. To avoid the cycle of blood glucose dips and peaks that make you reach for sugar, it is vital to base your meals on foods that have a ‘low glycaemic index rating’, that make you feel full and are digested slowly. Perhaps the most important of these are foods that contain good amounts of protein.
  3. Have breakfast! – As well as ensuring your meals and snacks give a slow release of energy, it is vitally important that one of these meals is a healthy breakfast.
  4. Quitting sugar doesn’t mean you shouldn’t snack- When choosing your between-meal nibbles, remember that they should be based on the same principles as above and contain protein, healthy fats and/or unrefined carbohydrates
  5. Take some exercise – Moderate exercise helps us to feel energised, less sluggish, and healthier. It can help to control stress levels and also support blood sugar control to avoid dips that will induce cravings.
  6. Support your energy with B vitamins, vitamin C and magnesium- B vitamins, vitamin C and the mineral magnesium are particularly important nutrients that are needed to produce energy from the foods that we eat; and we can struggle to get enough of them, even in a healthy diet.

 

So whether you have fallen off the New Year’s Resolution band wagon, are looking for motivation to stay dedicated or simply looking for inspiration to help beat the cravings, watch our video for helpful tips.