9 Nutrition for Healthy Skin

Healthy skin, not only requires care from the outside but also need the intake of nutrients from food. Here are some foods and nutrients that can help you get healthier and brighter skin.

1. Water

Water keeping the root of skin stay moist, reduce fine lines and wrinkles, helps cells absorb nutrients and remove toxins. In addition, water is also improving blood flow, keep skin glowing.

2. Selenium

Selenium is a mineral that helps protect skin cells from free radicals. In addition, these minerals also function to prevent cancer. You can get selenium from foods such as brazil nuts, button mushrooms, shrimp, lamb, cod, tuna, salmon, beef, scallops, sardines, crab, and whole-wheat pasta.

3. CoQ10:

Coenzyme Q10. CoQ10 is a powerful antioxidant that is naturally produced in the body. Antioxidants protect the skin and the body's cells from free radical damage. In addition, CoQ10 is also involved in energy production and immune system function. You can get antioxidants from oily fish such as salmon and tuna, organ meats such as liver, and whole grains.

4. Antioxidants for healthy cells

Antioxidants prevent or slow the cellular damage caused by free radicals. This damage will cause the signs of aging, such as wrinkles and dry skin. Antioxidants can be found in all kinds of food, especially colorful fruits and vegetables such as berries, tomatoes, apricots, beets, pumpkin, spinach, sweet potatoes, peppers, soybeans and orange.

5. Vitamin A for skin repair.

Wanna have a bright and smooth skin? Add intake of oranges, carrots or cantaloupe. Fruits and vegetables are rich in vitamin A, which helps maintain the skin layer moisture. In addition, you can also get vitamin A from green leafy vegetables, eggs, and low fat dairy products such as cheese and milk.

6. Vitamin C protect from the sun.

Vitamin C helps protect skin from the sun. In addition, vitamin C also repair damage caused by free radicals. Free radicals are generally damaging skin fibers such as collagen and elastin. This vitamin can be obtained from red peppers, citrus fruits, papaya, kiwi, broccoli, and green vegetables.

7. Vitamin E: improve skin health.

Vitamin E is another antioxidant that can prevent skin damage from the sun. Vitamins also act as anti-inflammatory and strengthens the immune system. This vitamin can be obtained from vegetable oils, nuts, seeds, olives, spinach, asparagus, and green vegetables.

8. Essential fatty acids.

Essential fatty acids like omega-3 and omega-6 oils help produce the skin's natural protective layer and prevent the appearance of acne. You can get these essential fats from olive oil and canola oil, flaxseed, walnuts, and other types of fish such as salmon, sardines and mackerel.

9. Healthy oils.

Some types of oils rich in essential fatty acids more than other oils. Virgin olive oil, for example, more rich in fatty acids than other types of commercial oil. These oils help moisturize the skin and keep the skin looking and feeling healthy.

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Tips How To Get Healthy Skin Naturally

Every woman wants healthy skin, soft and fresh. Not a few women complain of dull skin, rough, and not shiny. Many factors can damage skin care, ranging from ultraviolet to the dust and pollution. What are treatment that required for healthy skin?. Here are some tips or ways to have a healthy skin, soft, clean and fresh.

1. It has long been drinking enough water can help rejuvenate human skin. It is recommended to drink 6-8 glasses of water every day. When the weather is hot or after exercise is recommended to drink more. The skin will retain moisture and drinking enough water also helps rid the body of harmful toxins.

2. Eat foods that have more fiber, such as fruits, vegetables, etc.. Because fiber foods can aid digestion and absorption are more optimal. In addition, to improve the cleaning dirt from our bodies.

3. Besides fiber eat foods that contain antioxidants. Antioxidants may slow the aging of human skin cells. These substances are found mainly in fruits and vegetables.

4. Eat a variety of foods. Foods that contain protein and carbohydrates from different sources can prevent fermentation in the large intestine. So it can enhance the absorption of nutrients in the blood.

5. Essential fatty acids (good fats) can maintain the health of our skin. Essential fatty acids can be obtained from green leafy vegetables, vegetable oils (pumpkin, sunflower, sesame), beans, nuts ass, whole grains, fish, mackerel, sardines, salmon.

6. When you wake up in the morning, drink a glass of warm water, followed by drinking nettle tea or warm water with lemon juice. This can help cleanup dirt in our body. And help refresh your body after a long sleep.

7. Avoid very spicy foods and foods that contain lots of salt. Because foods that contain lots of sodium can lead to swelling of the skin.

8. Avoid smoking, drinking alcoholic beverages, and caffeine in large quantities. Because it can make our skin dry and dull.

9. Avoid foods that contain a lot of oil or fat is bad, like fried, coconut milk, etc.

10. Regular exercise to maintain a healthy and toned skin. Exercise can also reduce the fats in our body.

11. Protect your skin from the sun directly. Use a moisturizer that helps the skin stay moist and protects the skin from the sun. Protect skin by using a jacket or other protective when extremely hot weather is also important.

12. Use cosmetic products are safe for the skin. There are many people who are allergic to a particular substance. In the event of damage or symptoms that are not right after using cosmetics, immediately consult a trusted dermatologist.

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5 Foods For Healthy Lungs

There are some healthy and nutritious foods that are beneficial for maintaining healthy lungs, respiratory system ensuring functioning properly, and also to help reduce the risk of lung disease. Food for healthy lungs are actually not hard to find and very cheap price, here are some healthy foods for lungs:

1. Apples and tomatoes

Apples and tomatoes have the greatest potential to protect your lungs from tobacco smoke pollutants and other air toxics. Both of these foods contain antioxidants and other nutrients that are beneficial for improving lung function, reduced wheezing, and help people with asthma to breathe easier. In addition, you should also consume fruits and vegetables rich in nutrients at least five servings a day. This will help you get lung health specifically and health in general.

2. Orange fruit

Vitamin C found in the fruit may help prevent free radical damage that triggers pneumonia. Fruits such as oranges, lemons and limes are naturally anti-inflammatory that can reduce tissue swelling of the lungs such as asthma. Vitamin C also acts to improve lung health, and may reduce the risk of chronic obstructive pulmonary disease in smokers.

3. Berry fruit

Types of berries such as blackcurrant, blueberry and strawberry contains powerful phytochemical resveratrol, which naturally has anti-inflammatory, anti-clotting, enhance memory, improve fat metabolism and may inhibit oxidative stress-induced cancer of the lungs. According to Paul Gross PhD, his role in "Super Fruits", consuming this fruit regularly can reduce the risk of heart disease by 20%. Berries are also high in anthocyanins which may help reduce lung cancer and gastrointestinal tract.

4. Cereals and grains

Cereals, grains, bread, and other products that are high in fiber could potentially have the ability to maintain healthy lungs.

5. Fatty Fish

Fish rich in omega-3 fatty acids. Fatty fish, such as salmon, albacore tuna,  sardines and mackerel, provide rich amounts of omega-3 fatty acids, healthy fats the body must obtain from food. According to research published in the Journal of the American College of Nutrition in 2002, omega-3 fats derived from fish oil may have a positive impact on lung health in children with asthma. In some cases, omega-3 fat intake has allowed individuals faced with chronic lung inflammation to require smaller amounts of anti-inflammatory medication.

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4 Healthy Cereal For Healthy Breakfast

Cereal is the most practical breakfast menu. It was crispy-crunchy tasty and more delicious added to milk. This breakfast was able to give nutrients intake and make the body healthy. Cereal is a food with high carbohydrate content, protein, vitamins, minerals, fiber, and low in sugar. Cereal is perfect for those who want to lose weight without feeling a sense of weakness. Additional fresh milk is also an important option to increase intake of calcium in the body.

It is better to eat cereal every morning in order to body more energy throughout the day. This is because the high fiber cereal made ​​with whole grains are perfect. Best cereal are whole-grain cereals that made ​​with oats, shredded wheat, or brown rice.

Here are 4 healthy cereal for breakfast:

1. Whole-grain cereals

whole-grain cereals is a good source of vitamin E and fiber. It can make you healthy and stay active throughout the day. When compared to other cereals, whole grain cereals have a low fat, cholesterol, and easy to digest. So, if you're on a diet, you can eat whole grain cereal to lose weight and clean the toxins from the body.

2. Oat cereal

Haver known as oat, Cereal growing in subtropical and temperate climates. Oat cereals contain a lot of vitamins and folic acid. You can mix it with honey and sliced ​​fresh fruit.

3. Barley cereal

Barley is a cereal similar to animal feed, malt producer, and as a health food. Barley itself is included in the tribe of grains. Patients with diabetes shall eat cereal barley. Barley to control blood sugar and high in fiber, amino acids, anti-oxidants and zinc.

4. Cereals from seeds or nuts

This is a healthy cereal made ​​from whole seed and nuts. One serving of this cereal has 7gram fiber, 6 grams of protein, and 4 grams of sugar. Cereals This type contains a lot of vitamin D, folic acid, and fiber.

For added flavor, you can mix the cereal with sliced ​​fruit, honey, or milk. Do not miss a healthy breakfast, so the body can fit all day.

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Why is It Important To Eat Healthy? This is the Answer

Why is it important to eat healthy? Eat healthy means we eat a variety of foods that provide the nutrients we need each day to maintain a healthy body, by healthy eating we will feel better, and have energy.

In order to the body function optimally, then you should be able to provide sufficient vitamins and minerals. Provide nutritionally balanced from all food groups. Our inability to sort out and eating healthy foods lead us vulnerable to disease. The body can not optimally perform healing (self healing). This is the reason why the current modern society is so fragile and vulnerable to a variety of diseases.

Healthy food menu consists of a combination of a balanced diet consisting of fruits, vegetables, low-fat milk, high-fiber carbohydrates, or protein sources come from animals or plants.

Benefits of Eat Healthy Every Day:

Eating a healthy food menu every day can bring many benefits. Here are some of the benefits of eat healthy:

1. Controlling Body Weight, Avoid Obesity

By eating healthy you can manage your weight. Uses weight management is to avoid obesity. Obesity can cause a wide range of dangerous diseases such as stroke. Eat healthy can prevent obesity by some way. One, healthy food menu consisting of foods low in calories. Two, in healthy food menu usually contains a lot of fiber which can make full longer. Third, eating healthy foods boost metabolism. High metabolism can help you burn more calories each day.

2. Get Healthier Heart

Healthy food can replace foods containing bad cholesterol, by good cholesterol as such as olive oil. Bad cholesterol is the cause of heart disease from our bodies.

3. Low Blood Sugar Levels

Healthy food is usually lower sugar content so it can avoid having high blood sugar which can lead to diabetes.

4. Disease Prevention

Eat healthy can help you avoid disease. Healthy food, especially vegetables, usually have high levels of phytochemicals. Phytochemicals are substances that can increase endurance. Eating healthy foods each day can prevent heart disease, diabetes, stroke and even Alzheimer's.

Live a better life by eat healthy every day. Eating a healthy food menu every day is a habit that has nothing to lose, by build this habit you can get many benefits. For those who feel tight pants, can start by adjusting the diet healthy eating patterns and forget eating unhealthy food. Balance eat healthy with regular exercise every day for a healthy life.

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Healthy Calorie Intake Per Day

What is the standard healthy calorie intake per day? The general standard of calories a person needs is different. Factors that influence such as gender, age, weight, physical activity, physiological conditions (eg pregnant women), and others.

What is a calorie?

Calories are the unit used to express the amount of energy. In general calories for the amount of energy contained in food. Calories can be obtained from the intake of nutrients that contain nutrients, such as carbohydrates, fats, proteins.

What is important to know the calories?

The number of calories in the diet is necessary to calculate energy balance. If the number of calories consumed is less than calories used, the weight will be reduced because the energy from the fat reserves will be used. Conversely, if the number of calories in is greater than calories used, the weight will increase. Excess energy will be stored as fat. The excess fat can increase the risk of hypertension, obesity, heart disease, stroke, and diabetes1. Therefore, calorie intake needs to be controlled to maintain weight and prevent metabolic diseases.

How much intake of calories needed in a day?

In general, men need 2,500 calories per day, while women need about 2,200 calories per day, the benchmark is balanced nutrition. Balanced diet includes diversity food, between carbohydrates, proteinmelalui side dishes, and other regulating substances through the vegetable and animal can buah.Protein such as meat, fish, or eggs, or vegetable protein, such as tofu, tempeh, and beans.

For women, for example if you need 2200 calories per day, calories can be divided into about 20 percent eat breakfast, lunch and dinner 30 percent, and the rest is snack. Snack can be two times, morning and afternoon, respectively 10 percent. The man, the same divisions just needs more caloriesthat is 2,500 calories,

Source Of  Calorie

There are three main sources of calories that can be obtained from foods, such as carbohydrates, fats, and proteins.

a. Carbohydrate

• One gram of carbohydrates is equivalent to 4 calories.
• Carbohydrates are the main energy source for the body.
• Figures Daily Nutritional Needs for carbohydrates is 300 grams. The fiber needs should be met as much as 25 grams per hari3.
• There are several things to consider in choosing a source of carbohydrates, the Glycemic Index. Glycemic index is a number that indicates the potential of a food to raise blood glucose levels. The higher the Glycemic Index value, the faster these foods increase blood sugar levels darah4.
• Examples of foods that have a glycemic index (GI) among other high-sugar, glucose, and sugary drinks. While foods with a low GI are brown rice, pasta, and whole wheat bread. As for foods with low GI provide satiety longer so as to prevent excessive calorie intake. In addition, foods with a low GI will not increase blood sugar levels drastically making it suitable for people with diabetes5.
• Consumption of carbohydrates should not done to excess because glucose levels are too high in the blood can lead to diabetes. In addition, excess carbohydrate is converted and stored as fat in the body.

b. Protein

• One gram of protein is equivalent to 4 calories.
• Protein plays an important role in metabolism and the formation of the human body. Protein is the substance of cells and plays a role in repairing damaged body parts. Protein is an essential nutrient for muscle building as well as supporting role in the body's metabolism and immune system in addition to acting as an energy source.
• Daily Nutritional Requirement Numbers for protein is 60 grams.
• Protein source is divided into two, namely animal and vegetable sources.
• Animal: beef, chicken, fish, eggs, and milk
• Vegetable: beans, tempeh, tofu

c. Fat

• One gram of fat is equivalent to 9 calories.
• Fats serve as energy reserves and protective organs.
• Excess calories from food intake is stored as energy reserves. Therefore, the consumption of carbohydrates or proteins that your body converts excess fat.
• Daily Nutrient Requirements Numbers for fat by 62 grams. The consumption of dietary cholesterol be limited so as not to exceed 300 mg per day.
• Daily fat intake should be considered. Because excess fat intake resulted in the accumulation of fat that lead to obesity and elevated cholesterol. High cholesterol levels can lead to coronary heart disease resulting in death.
• There are two sources of fat, which is fat source of "good" fats and "bad". Expand resource consumption of good fats and reduce the consumption of bad fats because bad fats can lead to the risk of a fatal disease.
• Sources of good fats: fish, vegetable sources like beans, soy, olive
• Bad fat sources: organ meats, fried foods, butter, trans-fat in margarine, fat in meat

Set the calorie intake, it's important. Set the a good balance of calories can help you maintain a healthy lifestyle, a healthy weight and prevent metabolic diseases later in life.

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Source of Healthy Fats that You Can Get From Food

The key to getting healthy fats actually focusing on good fats (monounsaturated and polyunsaturated) and avoid bad fat (trans fat and saturated fat. Fat is essential for maintaining body temperature and keep skin healthy. Consumption of fat as an energy source are still required.

The type of fat in foods such as trans fats, hydrogenated oils, saturated fat and some tropical oils, can cause imbalances, chronic inflammation and disease. This is the type of fat that should be avoided. While olive oil, nuts, grains and oilseeds, vegetable oils unprocessed and non-hydrogenated oils are the best choice of fat you should consume each day.

Here is the source of healthy fats that you can get from food:

1. Avocado

Avocado is a fruit that has a high content of fat. But not to worry, the avocado has good fat (HDL). The content of lutein in avocados believed to help improve the quality of eye health and their chlorophyll content is a source of antioxidants.

2. Virgin coconut oil

Coconut oil can be the best choice as a healthy dessert menu. Although the use of coconut oil continues to be studied, but the benefits have been recognized As with potent anti-bacterial, rich in vitamin C and E and iron. Some research even indicates, coconut oil can aid weight management, because it reduces the stress on the endocrine system.

3. Fish

Some types of fish contain fat that is very good for health. Salmon, sardines, herring, mackerel and tuna is a species of fish that contain omega-3 fatty acids. Fats in fish are needed to help the growth, development of brain function, and reduce the risk of cardiovascular disease.

Omega-3 fatty acids can also be found in marine plants such as krill, algae, plants and some peanut oil. Omega-3 fatty acids can help reduce bad cholesterol (LDL), increase the good cholesterol (HDL), reduce inflammation and reduce the risk of heart disease, cancer and diabetes.

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) is a type of omega-3 fatty acids which are found in fish oil to reduce the risk of abnormal heart rhythms that lead to sudden death and heart disease, according to a study at the University of Maryland Medical Center.

4. Nuts or legumes

Nuts are a source of nutrients that protect your health. People who eat nuts regularly lower risk of dying from heart attacks and strokes than those who eat less, according to a study at the Harvard School of Public Health. Agency for Food and Drug Administration, USA (FDA) even claimed, "eating food that includes one ounce of nuts per day can reduce the risk of heart disease."

Most types of nuts mengandungan levels of bad cholesterol (LDL) is low and can increase good cholesterol. Walnuts, for example, contains omega-3 fatty acids that protect you from the deadly abnormal heart rhythm and blood clotting. Some examples of types of nuts that contain omega 3 are peanuts, lentils, almonds and walnuts.

5. Eggs

Eggs are a cheap source of nutrition and protein. People often think egg whites are healthier than whole eggs because they contain less fat. While it is true that egg yolks contain fat, but with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturated fat. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms of choline), an important B vitamin that helps regulate the brain, nervous system and cardiovascular system.

6. Olive oil

Olive oil is commonly used in the Mediterranean diet, one of the most recommended type of diet for a healthy lifestyle. We also have heard that olive oil reduces the risk of heart disease, blood pressure, and certain types of cancer. However, once again moderation is important if you pay attention to your weight. A recent study published in the journal Neurology found that by cooking with olive oil may reduce the risk of stroke.

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