Want to boost keratin in your body? Read on for keratin Rich foods

Want to boost keratin in your body? Read on for keratin Rich foods

Want to boost keratin in your body? Read on for keratin Rich foods

Keratin is one of the important proteins that help in strengthening your hairs, nails, and skin.  Although there aren’t any foods that are specifically rich in keratin but there are certain kinds of minerals, vitamins, and proteins that can strengthen the production of Keratin in the body, thus helping in improving the structure of the skin and strengthening the growth of nails and hairs.

Although consuming keratin supplements can help in preventing hair loss, and stimulate the growth of nails and improves skin, but there are several nutritious foods that help in the production and regulation of keratin.

Foods rich in Keratin

There are no specific foods that are good sources of keratin; instead, there are various subgroups that can help in fulfilling the keratin requirements of the body.

Protein-rich foods

Protein comprises of amino acids that are essential for the various body functions, one being the production of keratin.  Eating rich protein foods like Red meat, chicken, eggs, yogurt, milk, etc can boost the keratin. The protein-rich vegetable includes beans, nuts, and nut butters.

Sulfurous foods

Keratin consists of sulfur-rich amino acids; hence intake of protein-rich foods and vegetables such as eggs, beans, meat, onions, cabbage, and Brussels sprouts can stimulate the production of keratin in the body.

Biotin rich foods

Biotin is essential for the metabolism of amino acids and for strengthening the nails and hairs. The rich sources of biotin include nuts, cauliflower, whole grains, and mushrooms.  Boiled eggs yolk is also a good source of biotin.

Vitamin A Rich foods

Vitamin A helps in the synthesis of keratin. So, the foods rich in vitamin A can be a good source of keratin. Fruits such as oranges and vegetables such as sweet potato, raw carrots, pumpkin, and spinach are rich in vitamin A.

Foods rich in vitamin D

Vitamin D is considered to be an important part of increasing keratin production in the body.  The good sources of vitamin D are raw milk, mushroom, eggs, and oatmeal.

Omega 3 fatty acids

Omega 3 fatty acids help in the production of keratin in the body.  So, they can be added to the diet if you wish to fortify keratin. Fish products like salmon, tuna, and trout are high in omega 3.

Foods rich in Zinc

Zinc-rich foods are also considered to be good sources of keratin. It will be beneficial if you include them in your diet.  Rich sources of zinc are pork, turkey, wheat germ, peanut butter, and chickpeas. Zinc also helps in the growth of the hairs and tissues.

In a nutshell, it can be said that adding keratin boosting foods to your diet can help you to keep your hairs and nails strong. Since, keratin is considered to be a building block of hairs and nails, so consuming foods that increase the production of keratin will prove to be beneficial.  Some of the ingredients that can help in boosting hair growth are vitamin B5, Vitamin B6, Vitamin B 12, Minerals, Folic acid, and Biotin.  Hence, eating a variety of foods and vegetables can boost the keratin production in your body.

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Do you want to reduce the risk of heart diseases? Recent research says that consuming plant-based foods can boost your heart health.  The new study states that eating plant-based and protein-rich diet reduces the risks of heart diseases. Pioneering studies show that plant-based diet combined with a healthy lifestyle, and daily exercise can prevent heart and cardiovascular diseases.

 It has been found out that plant-based foods also reduce weight and cholesterol. But it’s not that all the plant-based diet has the same effect when it comes to reducing heart diseases. The diets that have low sulfur amino acids are more effective at minimizing the risk of heart diseases. Sulfur Amino acids play a vital role in metabolism and health. Protein-rich foods such as meat, nuts, soy, and nuts contain a good amount of sulfur amino acids.

The quality of plant foods needs to be focused upon for increased protection. The consumption of plant foods should also be reduced.

What type of plant-based diet you should eat?

The plant-based diets that are related to heart benefits should be given preference. Such food items include whole grains, fruits, vegetables, nuts, and healthy oils. One of the best diets is the Mediterranean diet that is rich in fiber, minerals, and vitamins. It helps in lowering blood pressure and bad cholesterol along with reducing the chances of diabetes and controlling weight.

However, along with the plant-based diet, it’s also important to analyze the sources of these foods as well. For instance, you may feel that it’s good to eat white rice, for the reason that it is a plant-based food. But these foods are devoid of the essential nutrients as they are highly processed. Such foods can lead to overeating as they increase the blood sugar level.

What are the other ways of minimizing the risk of heart diseases?

Apart from consuming a healthy plant-based diet, there are several other ways of reducing the risk of cardiometabolic diseases.

  • Keep a check on your weight: You should keep a regular check on your weight. Try to keep your body mass index according to the recommended level.
  • Do regular workout: It is recommended to do regular moderate-intensity exercise for at least 120 minutes a week.
  • Get a regular check-up:  It’s not essential that if you have obesity or diabetes, there are more chances of heart diseases. Although, you may look healthy but deep inside there might be something amiss. You should get your regular check-up done including your blood sugar level, cholesterol, and blood pressure.

 In a nutshell, it can be said that you don’t have to turn yourself into a vegetarian to get the maximum benefits. Instead, you should focus on consuming the right plants and doing away with unhealthy foodstuff. Initially, you should begin by making small changes in your diet. Focus on minimizing the intake of animal products, potentially minimizing the risks of heart diseases. It’s also a good idea to practice regular exercise, avoid alcohol, and monitor your health on a regular basis.

What should women eat to stay healthy?

What should women eat to stay healthy?

Nutrition Tips for Women

The nutritional requirements vary on the basis of sex, size, age, and activity levels of an individual. The nutritional needs of women are different as compared to that of men. Women need more nutrition than men. However, the increasing pressure to cope up with the demands of family and professional life makes it difficult for them to maintain a healthy diet.  But it’s the right diet and nutrition that can help them to uplift their mood, increase their energy level, and maintain a healthy lifestyle.

Women have different nutritional needs at different stages of life. The nutrition needs continue to evolve as the body goes through different changes.  This makes it all the more important for women to make changes in their diet to meet the changing body needs.

While women need low calories as compared to men but the vitamin and mineral needs in the women are quite high.  Since a lot of hormonal changes take place in women, hence they require a higher amount of natural health boosters like iron, magnesium, calcium, and vitamins.

Why women fail to keep with the nutritional guidelines?

Women tend to neglect their dietary needs.  They may be occupied with household chores or may resort to follow an extreme diet that may result in the shortage of vital nutrients in them. Moreover, their habit of putting family on priority often leads them to neglect their diet. Dietary research also ignores the dietary needs of women.  All these scenarios result in ignorance of the daily nutritional needs of women.

Hence, it’s important for women to build their diet and nutrition plans based on essential nutritional needs. There are certain nutritional tips that you should follow to maximize your energy levels, cope up with the stress issues, and enjoy a healthy life.

What are the nutrient requirements in women?

The nutrient needs in women depend on the different stages of life. The main nutrition needs of the women are:

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  • Calcium

Calcium is required for strong bones and teeth. Calcium ensures proper functioning of the nervous system. Deficiency of calcium may result in anxiety, depression, and mood swings. It may also lead to the weakening of bones which is known as osteoporosis. Hence, it’s essential for women to take enough amount of calcium along with health supplements like magnesium and Vitamin D to keep your bones strong and healthy.

  • Iron

Iron creates hemoglobin and is essential for good health, skin, nails, and hair.  Women need more amount of iron than men due to the blood loss. However, most of the women fail to get enough amount of iron in their diet thus resulting in anaemia. This may reduce your energy level and you may feel weak and exhausted after indulging in minimum physical activity. The deficiency of iron may also lead to irritation and lack of concentration.

  • Vitamin B9

Vitamin B9, also known as folate is another essential nutrient that is required by women. It’s known as folic acid when it is taken as a health supplement.  This nutrient minimizes the chances of defects during pregnancy and reduces the risk of heart diseases and cancer. Folate deficiency may result in fatigue, mood swings and irritability.

Boost Your Immune System
Boost Your Immune System

Nutrition tips for women

Good nutrients are important for maintaining your health.  However, your eating habits may not be appropriate due to hectic and fast paced lifestyle. Here are a few nutrition tips that can help you to maintain a healthy lifestyle:

  • Eat a variety of nutritious food- You cannot get all the essential nutrients by consuming a single variety of food. Thus it’s significant that you choose different varieties of foods such as vegetables, fruits, dairy products, and grains for a balanced diet.
  • Eat plenty of fruits and vegetables- You should include different types of fruits and vegetables in your diet because they provide a good amount of fiber, Vitamin C, and antioxidants.
  • Cereals- Cereals and whole grain products include insoluble fiber, hence it’s better that you eat a lot of cereals comprising of breads, rice, and pasta.
  • Meat and fish- These are good sources of proteins. Intake of fish further reduces the risk of heart diseases and improves brain functioning.
  • Milk, Yogurt and Cheese- You should take an adequate amount of milk, yogurt, and cheese since these are rich in proteins and calcium.

When you should take health boosters?

 Usually, women face deficiency of essential nutrients such as iron, calcium, proteins, etc.  So, in addition to your diet you can also take health supplements to cover up the deficiencies. Nutritional supplements can protect you against the shortfall of the nutrients and help you to improve and maintain your health. Moreover, fulfilling your vitamin and calcium needs through supplements allows you to maintain both your long term and short team health. Also, due to hormonal changes women tend to lose their bone density faster as compared to men, so taking the food supplements can help in preventing osteoporosis. In a nutshell, the nutritional supplements help women to meet their dietary needs.