The Importance Of Vitamins For Skin Health

How To Keep Skin Healthy

Vitamins are an essential part of health for skin and body. The important role of vitamins has been widely recognized by the cosmetics and skin care.This can be seen in the growing popularity of products containing vitamins.

Good essential vitamins for skin care.
Of the 13 most important vitamins in formulas for skin care are vitamin A, E, C and panthenol.


Vitamin A ( beta carotene )
The body does not produce vitamin A , therefore we must obtain it in our daily diet. Vitamin A increases the activity of enzymes and stimulates  skin cell division of ( regenerating skin ) , improving the skin condition .

Cosmetic products containing Vitamin A improves skin elasticity and regenerate skin prematurely aging , contribute to a more youthful skin with uniform and smooth appearance.

Vitamin A normalizes skin keratinization( cell renewal ) , this is the process that works against dry skin. This makes it very effective to improve conditions such as psoriasis, eczema and acne vulgarities. It also improves collagen production and thus contributes to a firmer skin.


Vitamin E ( tocopherol )
Vitamin E is a key component in the structure of the body´s cellsand and helps to improve the immune system, which prevents cell degeneration. Vitamin E in cosmetic creams increases  skin microcirculation ( blood flowed ) ensuring a better supply of tissue improving elasticity of the skin and reducing wrinkles .


The external application of vitamin E help inhibit inflammation and heal the scars. These anti -inflammatory properties help the skin in its natural regenerative process .It is especially useful to reduce scarring after surgery or in cases of acne. This also provides a natural protection against ultraviolet rays and its negative effects.


Vitamin C (ascorbic acid)
This vitamin plays an important role in collagen sintiización process improves the skin elasticity. External applications of vitamin C will help refine the texture of skin , reducing pigmentation points and significantly improve skin tone . It stimulates collagen production helping to foot firmness .


Vitamin C: Is water soluble and has a limited ability to penetrate the skin. It is also recommended that this vitamin is obtained in a formulation that containing a system for transfer to the skin such as liposomes.


Panthenol
It belongs to the group of vitamin B. In the skin is converted to acid panthenoicc, which is part of each cell and is essential for cellular metabolism. It helps the body use other vitamins and improves the body's resistance to stress.


Creams that containing panthenol help provide calm and heal the skin in case of damage . Panthenol keratización helps accelerate the dermis and increase the moisture level in the skin leaving the skin feeling soft and elastic.

This is very important when skin  resurfaces after exfoliators treatment or laser. It also enhances cell regeneration and has anti -inflammatory properties. Creams for hands and nails with panthenol help strengthen them and feed them.

Olive Oil In alzheimer Cures-2

Alzheimer And Alternative Cures

Oxidative Stress
It was demonstrated that the brain of  person that suffering  Alzheimer is chronically exposed to oxidative stress during the course of this disease.

This oxidative damage is observed in proteins localized in the ( neuronal and non-neuronal ) cells only in brain areas affected by disease and absent in the people´s brains without cognitive impairment, used as a control.


The increase in oxidative stress parameters in patients diagnosed at a stage prior to Alzheimer indicate that the damage caused can be one of the earliest events in the progression of the disease and is recognized as a causative agent of the disease.


The prevalence of the disease is known to be lower in mediterranean countries and in the past this has been attributed to the high concentration of monounsaturated fats in olive oil , which is an important part of the mediterranean diet.

However, more recent studies have suggested that the actual protective agent may be a natural substance in olive oil called oleocanthal that protects nerve cells from  the type of damage that occurs in the disease.


Neuro protective
In addition to the antioxidant effect of polyphenols in olive oil that have been described in recent work, research work has been observed that the presence of oil oleocanthal gives the anti-inflammatory and neuroprotective properties .


Thus, it aims to elucidate the effects and molecular mechanisms that could confer olive oil property preventive against the disease like a natural treatment. It ensures that the preliminary results are very encouraging, given that small doses (equivalent in humans to only two teaspoons daily chronicle) would provide beneficial effects for neurons in the long run.


Conclusions
Olive oil has properties over insulin, protects against breast cancer and degenerative diseases such as Alzheimer's. The reason lies in that the fatty acids carrying the coated oil and defend cell membranes.


Also, studies on nutrition performed have shown that people fed under mediterranean recipes are less prone to obesity  since it is based on low- calorie foods but much volume. And that's not all, also affects mood. Fast food type meals predispose people to suffer from depression , while frugal food and varied  improviand the individual´s character.

Part   |  1  |

Olive Oil In alzheimer Cures-1

Alzheimer And Alternative Cures

According to the National Institutes of Health ( NIH ) in the United States, Alzheimer 's disease is  irreversible progressive disease that eventually destroys even the ability to carry out the simplest tasks.


The NIH predicts that up to 5.1 million Americans may have Alzheimer 's disease.

Probably there is no cure or treatment that works for long. But that does not mean there is no hope of preventing this disease.


Different work teams and researchers worldwide seeking answers to multiple questions that posed  neuronal degenerative disease known as " Alzheimer's disease ".


The researchers analyzed the antioxidant and anti-inflammatory benefits of some of the components present in extra virgin olive oil , including polyphenols.

The study of the preventive effects that these components can even provide on brain protein that involved in cognitive functions is the main objective of this project.


So far, traditional medicine has nothing to work in long term or effectively, but researchers working on natural methods are advancing . Recently they said that consume extra virgin olive oil helps reduce risk of Alzheimer's - and they think they know why. In a new study, they concluded that a component of olive oil helps combat the abnormal proteins related with decline in brain function in Alzheimer 's disease.


Several epidemiological studies were conducted in the last decade in order to identify potential risk factors for Alzheimer 's disease . In this sense, diet and lifestyle, among other things,are linked. to a greater or lesser risk of developing this disease.


It has been found that the extra virgin olive oil oil has a preventive effect and may have beneficial anti-inflammatory agents and antioxidants on certain brain proteins. These proteins are affected by oxidative stress, one of the recognized causes of Alzheimer's, and are involved in cognitive functions such as memory and language .The results obtained at laboratory scale confirm the researchers' hypothesis.


Definitive causes leading to suffer the sporadic form, that is, no genetic, which includes 95% of all cases of Alzheimer not yet have been elucidated. The neuronal oxidative damage is one of the first changes observed when compared with other aspects of the characteristic pathology.

Part   |  2  |

Niacin And Its Multiple Benefits-2

vitamin B3: Niacin Helth Benefits

Reduction of disease risk

Cancer
Some results from a preliminary study indicate that increased consumption of vitamin B3 ( niacin) , along with other micronutrients, may be related to a lower incidence of cancer of the mouth and esophagus.

Diabetes
Some evidence suggests that vitamin B3 (nicotinamide), may help people with type 1 diabetes to delay the onset of the need to take insulin.


Other Applications
Warning: Any dietary or drug treatment with high doses of micronutrients needs medical supervision.
 
High Cholesterol
Vitamin B3 Supplements (nicotinic acid) in high doses have been used successfully to reduce high levels of LDL ( 'bad' ) and fat ( triglyceride ) levels and to increase HDL ( "good" ). However the side effects (eg . , Redness) can be unpleasant and harmful if is used in long term ( liver damage) .


Atherosclerosis
Because large doses of vitamin B3 (nicotinic acid) lowers LDL and triglycerides in the blood, it could help prevent arteries hardening  ( atherosclerosis). However niacin also increases the level of homocysteine in the blood, which is associated with an increased risk of heart disease.


Intake Recommendations
The daily requirement of vitamin B3 (niacin ) will depend on the amount of tryptophan amino acid contained in the diet, which can be converted to niacin in the body : 60 mg of tryptophan converted to 1 mg of niacin are labeled 1 ' niacin equivalent '(EN) .

In most European countries and in the USA ., the recommended intake for adults is about 16 mg of  EN for men and 14 mg for women.


Consumption situation
Most healthy people who eat a balanced diet get enough vitamin B3. However, dietary surveys indicate that between 15 and 25% of older people do not consume enough B3 (niacin ) through diet to meet the recommendations.


Deficiency
In developed countries, where vitamin B3 deficiency is rare, alcohol is the leading cause of deficiency. Symptoms of mild deficiency include indigestion, fatigue, canker sores, vomiting and depression.


Niacin natural sources
The yeast , nuts and legumes are the major contributors of niacin obtained through food. In cereals, eg . , corn, wheat, niacin is connected to certain components of the grain and for this reason are not bioavailable.

Part   |  1  |

Niacin And Its Multiple Benefits-1

Vitamin B3: Niacin Benefits

Vitamin B3, also called niacin, is one of  eight  water-soluble  B vitamins. The term niacin refers to nicotinic acid and nicotinamide, also called niacinamide . Both are used to form the coenzymes.

The health benefits conferred to niacin often are questioned. Why? The simple answer seems to be: for money. Medicines that control cholesterol are dairy cows for the pharmaceutical industry of a billion dollars per year. Niacin is inexpensive without recipes and safe . Drugs are considerably more dangerous and less effective.


Niacin is being attacked because it works. Niacin is one of the B group vitamins and like other vitamins B is required for cellular energy metabolism essential nutrient. Available in a wide variety of food , including whole grains, fresh fruits and vegetables, meat, fish, beans and nuts.


Niacin health benefits
As an inexpensive and safe supplement, niacin is widely used for its effects on raising HDL (good) cholesterol to reduce cardiovascular risk , to avoid the pain and inflammation of arthritis, and to treat a variety of psychological disorders such as anxiety and alcoholism. When is used appropriately, niacin is very safe.


To obtain the benefits of niacin , you can start taking low dose once a day and slowly increase the dose every day. This allows the body to adapt to increasing doses. An appropriate starting dose is 25 mg taken once daily with food.


Using this method, it is possible to achieve a dose of several hundred mg of niacin, taken as divided dose with meals, without side effects. Naturally, you should consult your doctor to discuss suitable forms, precautions, dosage and benefits of niacin.


Health Functions
A sufficient intake of vitamin B3 (niacin ) is important because it helps the body to :


• Convert food into glucose, which is used to produce energy.

• Manufacture macromolecules, including fatty acids and cholesterol.

• DNA repair and respond to stress.


The European Food Safety Authority (EFSA ) , which provides scientific advice to assist policy makers, has confirmed that they have shown clear benefits for the health of  niacin  intake (vitamin B3 ) in the diet, as it contributes to the following :


• Normal operation of metabolism energy producer

• Normal operation of the nervous system

• Maintenance of normal skin and mucous membranes.

Part   |  2  |

Facial mask Single Use Essential In Medicine

Facial Mask

The service offered by some work has the potential to inhale substances that may be harmful to the worker as well as dust, smoke or fumes.

Although the purpose of the mask is in other cases the is reverse , try to keep out potential pathogens that may be transmitted from the worker to the user through the mouth, as is the case of surgeons or dentists, which should maintain almost every inch of their skin away from the patient avoiding unnecessary infections.

The same reasoning would apply to workers engaged in dealing with food , it is well known that they must remain in optimum condition for as long as they are treated.

Disposable masks solve this problem easily, a simple rubber tied around the head with secure grip , depending on the mask then the result will be one or the other.


Surgical masks
Masks of clamshell maintain a rigid shape adapting to the nose and make breathing easier while filtering the air holding the molecules of smoke and dust , they are perfect for the field of cleaning, or for any environment where there is danger of inhaling dust or other harmful substances.


There are also simple paper masks that fulfill their function perfectly in the field of dentistry. And then there are the high risk masks , made of polypropylene, a very strong and light material essential in the field of surgery or treating severe  patients.


How to placethe mask correctly
You need to wash your hands thoroughly with soap and water before
fitting the mask.
The mask should adequately cover the mouth and nose.

• To put it well:

1. Secure cords or elastic bands behind
the head, the nape of the neck and one in the middle
back of the head.

2. Fit flexible band to nose bridge.

3. Accommodate the mask on the face and under the chin.

4. Check that fits snugly.

• To remove medical masks safely:
The outside front of the mask is contaminated. Do not twist. To remove it, hold the bottom first, then the laces or elastic band above and finally removing it.


Important
There are different types of masks . Frequently these are of single use and aredesigned for surgical purposes, dental, medical practice, isolation,dust or the laser. Masks frequently used in non- healthcare settings they can also be made of cloth, paper or similar material. both masks as your name or the rules applied to them differ by country.

Natural Foods That Fight Cellulite-2

Fight Cellulite

Meanwhile, sugar clearly falls in the list of forbidden foods if you want fight against cellulite. For this reason, it is recommended replace it  by natural sweeteners.

Advices
Take lots of oranges, grapefruit , lemon , citrus in general and leave the white part of the skin, which is beneficial to strengthen the walls of capillaries.
You must take fiber-rich foods such as legumes , fruits and vegetables , because they fight constipation.
Eat more often artichokes and beets, as they strengthen the liver.


Avoid wearing tight clothes as they hinder the blood circulation and promote the appearance of cellulite. Avoid sweets. A diet should be low in saturated fats, avoid fats, butter, sausage meat and simple sugars of rapid absorption, cakes, chocolate, sugar, honey.


Vegetables, fruits and foods rich in iron should be the basis of your diet. Take foods rich in iron : lean meat,fish, seafood, vegetables .Iron deficiency favors the appearance of cellulite and much more difficult its removal.


On the other hand, you should try not retain liquids. For this purpose , reduce or avoid the salt. To  your dishes not result bland, season them with lemon juice, parsley and other herbs. Follow diuretic diet rich in potassium endive , eggplant , nuts , mushrooms , bananas, yeast,fruits and making teas to help you remove liquid such as green tea or  red, a great ally for women.


Also takes all kinds of grain products (rice , pasta , cereals ), which absorb and eliminate toxins and also prevent constipation, another enemy for cellulite. We must take milk , preferably skimmed, to ensure the supply of calcium .


How to reduce cellulite with toning exercises
Along with diet you must exercise to stimulate the circulation in your legs. Walking, cycling and jogging are highly recommended activities in addition to tone thighs and hips. Toning exercises and strength training with weights also very effective to reduce cellulite.


Massages are also beneficial against cellulite. As for clothes, you do not use jeans or tight clothes , because prevent good circulation and stimulate fluid retention in thighs.

Part   |  1  |

Natural Foods That Fight Cellulite-1

Fight Cellulite

While it is important maintain a discipline as well as exercises using cellulite creams with gotu kola, the issue of foods that fight cellulite is also a very important aspect we should not neglect.

As you know there are foods for cellulite which  are indispensable consume to combat the accumulation of fat and fluid that causes the hated orange skin known as cellulite.


In turn, one point to remember is to take care the amount of calories consumed per day, which means that you should not be overdo,having regard that are foods to combat cellulite.



How to reduce cellulite
Among the recommended foods are those rich in iron whose lack of this protein causes the appearance of cellulite on the skin.


For this reason, you should ensure that your meals are always abundant in green leafy vegetables such as kale and spinach but you should not forget to consider the fruits. In turn, foods that contain a high iron content are lean meats, legumes , nuts and eggs.


Another issue to consider in addition to the accumulation of fat ,is the water retention . Therefore, to avoid this you need to reduce the amount of salt replacing it with herbs or lemon juice . And also increase the intake of diuretic beverages like fruit juices or teas such as green tea.


Foods that fight cellulite share two attributes: low calorie and excellent diuretic properties. Strawberry is great for constipation and sophisticated weapon against "orange peel". The kiwi and its arsenal of vitamin C relieves stress , also has laxative qualities and potassium content promotes water balance.


The pineapple is unrivaled ; helps digest protein, accelerates tissue repair , eliminates toxins and retained fluids, is anti-inflammatory. Grapefruit works as a cleaner, in half an hour before breakfast fasting ends with the night toxins.


Fennel is super diuretic and contains similar gifts to estrogen that balancing hormone levels.
Celery plant cure stress and anxiety with its calming effect . The carrot officiates as the hand skin for its high in beta carotene . Try to take it scratched raw in salads and between meals.


Another tip that can serve very useful is to dilute each morning 1-2 tablespoons of cider vinegarin to 16 oz of water tablespoons in a glass of water and taken daily . Beyond the taste, will help detox body.

Part  |  2  |

40 Natural Fat Burning Foods

Healthy Fat Burning Foods

We present 40 natural fat burning foods including fruits, vegetables, protein and grains to help you have less fat in your body.Always remember eat foods that help achieve your goals, foods that help burn fat and provide us fiber.

This is why we decided to put together four "top 10" lists separate of healthy foods that burn fat and aid muscle construction at the same time.


Here my goal is to get a variety of different fruits and vegetables as possible during the week and there are lots of substitutions, so you are viewing the complete list of everything included in my daily menu and what is in use the most of the time .

I also note that it is not necessary lower the carbohydrates  to extremes because these are needed. Research has shown that it is effective to perform a low moderate carbs and increase the protein, this is fat loss without affecting our muscles, remember we do not want to see us flabby and unhealthy.


Great benefits entails a less drastic change and controlled metabolism as we will see in the decreased appetite and  automatic  calories control.


Our approach :
How can we build an eating program that we can enjoy at the same time and see the results seeing me more slim and healthy?

How can we build a program that helps us control calories?

How can we build an eating program that improves metabolism and fulfilling our goal?

Answer: eat a variety of foods with high nutrient density , if you have some food with low calorie density to enjoy you can also include it in this list that claims to help burn fat without affecting our muscles.

List of fat burning foods
The following lists the foods taking as the top of the list,for me should never fail; must be present in our daily menu .

My top 10 natural starchy carb and whole grains.
1 - Oat flakes
2 - Yams
3 - Brown Rice
4 - Multigrain grain (barley, oats, rye )
5 - White potatoes
6 - 100 % wholemeal bread
7 - Beans
8 - Cream of rice hot cereal
9 - Whole wheat pasta
10 - Yam .

My top 10 best vegetables
1 - Broccoli
2 - Asparagus
3 - Spinach
4 - Vegetable Salad
5 - Tomatoes
6 - Green Peppers
7 - Onions
8- Fungis
9-  Cucumbers
10- zucchini


My Top 10 Lean proteins
1 - Egg whites ( whole eggs in limited quantities as appropriate)
2 - Whey or Casein protein ( protein powder supplements )
3 - Chicken
4 - Turkey Breast
5 - steak ( grass fed animals seeks not buy packaged meat in supermarkets)
6 - Churrasco ( beef grass-fed )
7 - Ground Meat
8 - Fish
9 - Trout


My top 10 fruits
1 - Apples
2 - kiwi
3 - blueberries
4 - raspberries
5 - Oranges
6 - bananas
7 - peaches
8 - Grapes
9- strawberries
10, pineapple.


Tip:  if you want to include healthy fats as well as walnuts, almonds extra virgin olive oil , flaxseed oil, avocado and some others, you can do it.
Besides dairy consumption in small portions. When I eat dairy products usually take skim milk, low fat cheese and low-fat yogurt.

Last but not least important we must avoid all junk foods juice bottle, are too full of sugar and coloring also prevents soft drinks 100%.


Note that this is a particular list of my food but you can choose foods that you like that are within these same ranges, this in order that you can keep your long-term nutrition and see the objectives, for this reason you are free of  making the changes you like within the appropriate range.

4 Essential Foods In Best Diet For Runners

Proper Diet For Runners

The food in our daily lives is a key factor that determines the health of our body. If you are an athlete, the foods  you consume will affect your athletic and physical performance.

It has often been said that feeding should be adequate in quantity and quality and is totally true, because foods will supply and reset the losses caused by exercises, at the same time favoring the feed and energy to the body and also the progress in performance


There are 4 essential nutrients in the runner diet, they are:
Almonds: Because of its high level of vitamin E with a strong antioxidant action are an excellent choice to counteract the stress of the effort and thus prevent muscle aches.


In addition , its high caloric value and protein with its fiber intake allows that with few units of dried fruit keeps appetite limit during workouts. In addition ,they are more than portables and this will allow you to transfer a handful to accompany training.


Oranges : Vitamin C itself of these fruits act as protector against disease by increasing the body's defenses and this citrus is an essential part of many healthy diets for all athletes. It also has cicatrizants effects which can help the muscles heal in case of injury.


Vitamin C increases the absorption of iron, an essential mineral for proper blood circulation, muscles oxygenation and preventing from famous disease: "anemia riders."


Yams: This vegetable is rich in carbohydrates with high quality energy for no fatigue in races . Also, if consumed roasted or baked , its glycemic index is lower and thus can use its contributions for a long time.


Contains antioxidants and essential minerals such as potassium and magnesium that the runner needs to replenish after the loss by perspiration and also work with proper muscle contraction.


Tuna : The large protein intake makes it an ideal healthy food for meeting the recommendations of proteins. Likewise , its content in omega 3 fatty acids provide healthy diet for your heart and prevent diseases fats.


So far we list four food that alone can not achieve great results. That is, to that in the feed there are no deficiencies, the ideal is a diet that includes variety of foods in proper amounts.


What we must note is the nutrients involved, because with them we can get a balanced diet if complemented with other foods. In the list we find antioxidants, minerals , vitamins, proteins , carbohydrates and quality fat.


If you look carefully ,are all the nutrients we need to live healthy and provide us with nutrition and health , therefore, a varied diet that includes almonds or other nuts , oranges and mixed fruit , tuna and animal products ,yams or another source of carbohydrates, is a key to athletic performance and  health of the runners be optimal.


There are no magic foods, therefore , believe that together with workout, the ideal is to maintain a healthy diet and adequate breaks to boost performance and make the most of each athlete.