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.

Does vitamin D reduces the risk of Covid-19?

Does vitamin D reduces the risk of Covid-19?

Does vitamin D reduces the risk of Covid-19?

Vitamin D plays a crucial role in our body. This fat-soluble nutrient helps in improving the immune system. This has raised the eyebrows as to whether Vitamin D can help in warding off the deadly virus or not. Researchers have found out that there is a deficiency of vitamin D in the individuals of the countries that reported high death rates as compared to the countries where the death rate is low. It can be said that a sufficient amount for vitamin D could increase the chances of survival from the Covid-19.

Read on to discover the effect of vitamin D on our immune system and how this nutrient may prevent respiratory diseases.

How does Vitamin D help in improving Immune health?

Vitamin D is crucial for immunity. It helps in the proper functioning of the immune system that is the shield of the body against the infections and bacteria. It’s a very important nutrient for maintaining the overall health of an individual. Vitamin D has rich anti-inflammatory properties that act as a defense against the infections.

The main source of vitamin D is sunlight. Vitamin D improves the immune cells that keep the body protected against pathogens. The deficiency of vitamin D increases the risk of respiratory diseases and infections. It also affects the functioning of the lungs.

Can vitamin D help in treating Covid 19?

With the rising interest in the Vitamin D since the spread of the virus, many people are curious to know whether Vitamin D nutrient can help in preventing the coronavirus or not.

Growing evidence supports that the intake of vitamin D supplements can help in reducing respiratory infections. A recent study has shown that Vitamin D supplements reduce the risk of acute respiratory diseases by 12%. Vitamin D also improves the “cytokine storm”. It helps in avoiding cytokine system, when the immune system is attacked by the own body cells. Cytokine system is the release of pro-inflammatory cytokins in an uncontrollable manner. It damages tissues and can also cause multiple organ failure.

Research states that vitamin D supplementation reduces the complications associated with cytokine storms. It may also minimize the chances of uncontrollable inflammation in the individuals who have been suffering from the Covid 19.

Although the research and investigations are still going on to know if Vitamin D could help in treating covid 19 or not, but it can be said that just taking Vitamin D supplements alone won’t protect you from the virus.  Moreover, deficiency of vitamin D may make you more vulnerable to the infections and could cause some serious covid-19 complications.

Vitamin D provides a lot of benefits to your health, including boosting the immune system. Taking a good amount of vitamin D may reduce the risk of respiratory infections among individuals. However, it should be remembered that there is no enough evidence to prove that vitamin D helps in reducing the risk of contacting covid-19. Although, its deficiency can cause problems and make you vulnerable to viruses, but it should also be noted that too much vitamin D may cause dehydration, vomiting, and mental confusion.  Hence you should supplement a balanced amount of vitamin D.

Immunity boosting tips during the Covid-19

Immunity boosting tips during the Covid-19

Immunity boosting tips during the Covid-19

A strong immune system is very significant especially during the Covid 19.  It’s because the immune system acts as a shield against the Covid 19 and can help you to stay safe during the pandemic.  The immune system safeguards you against the harmful bacteria that cause infections and viruses. Immune system produces antibodies that kill the pathogens. So it’s important that we focus on strengthening our immune system with supplements, nutritional foods, and by implementing healthy lifestyle changes.

Well, there is no special diet plan that can keep you safe from the Covid 19 apart from following adequate social distancing measures and proper hygiene standards.

How to keep your immune system healthy and strong?

Although wearing masks and sanitizing hands regularly is important but at the same time, its also crucial that we look for different ways to improve our natural immunity. A few of the tips that can help you to improve your immunity to fight the harmful virus are:
  • Get essential nutrients: For a strong immune system, you should focus on eating a healthy diet that comprises of fresh fruits, vegetables, and whole grains.  Eat different types of vegetables, especially green vegetables. Fruits and vegetables consist of essential nutrients like vitamin A and C that act as immunity boosters. Fruits such as ginger, citrus fruits, turmeric, etc. are well known for the immune-boosting properties.
  • Avoid taking stress: While most of the people are facing poor mental health due to the coronavirus, but it’s advisable to manage your stress as it can increase the vulnerability to the covid 19.
  • Do physical exercises: It is important to be physically active. Doing daily exercises can help to fight off the virus. So, you should do exercises that you enjoy doing. Initially, you can start slowly and then gradually you can increase the pace of exercises.
  • Follow a healthy sleeping routine: A healthy immune system is essential for fighting off infections.  An immune system that does not get an adequate amount of sleep won’t function properly. It is generally found that individuals who are deprived of sleep are more likely to catch infections. You should follow a strict sleep and wake up plan.
  • Good hygiene standards: The key to a strong immune system is the good hygiene standards.  You can safeguard yourself as well as others from the infection by following healthy hygiene standards such as regularly sanitizing hands, wearing masks, and avoiding going to crowded areas.

How can good nutrition help in boosting the immune system?

There are various nutrients that help in normal functioning of the immune system. So, having a healthy diet is very crucial for improving the functioning of the immune system. Some of the nutrients that are important for effective immune system are:

  • Copper
  • Iron
  • Zinc
  • Vitamin A, C, and D
  • Zinc

You should prefer eating a variety of foods for a healthy and balanced diet to keep your immune system healthy. It can prevent you from catching infections, bugs, and viruses. Moreover, protecting your immune system will help you to recover from illness in a quick time.  So, you should focus on adopting a healthier lifestyle comprising nutritious foods, daily exercise to make your immune system strong.

 

Healthy Nutrition to improve kidney function

Healthy Nutrition to improve kidney function

Improve Your Immune System

Healthy Nutrition to improve kidney function

The kidney is not the first thing on our list of priorities when it comes to healthy eating. But it turns out that we can improve kidney health with these simple foods in our diets. There are certain foods that will help you improve your kidney health. These are simple and everyday products that are easily available in the household. The inclusion of these products in your diet is a preventative measure to prevent a reduction in kidney failure.

Macrobiotic Health Trainer and Nutrition Specialist Shilpa Arora N.D. suggest consuming as much sodium as possible. “Salt intake should be limited in the diet. Less processed foods should be consumed, as they contain a lot of sodium and trans fats, for example, in the diet, etc. ” In addition, unhealthy kidneys have problems with phosphorus filtration, so a smaller amount of this mineral is recommended for a healthy kidney.

  • Apple

The most healthy snack at any time, that keeps doctors away, apples are also useful for protecting the kidneys. High pectin in apples helps reduce risk factors for kidney damage.

  • Berries

Berries are an excellent source of antioxidants and healthy nutrients. There are a number of berries that can be added to the diet to protect kidney health, such as strawberries, blueberries, cranberries, etc.

  • Citrus

If you want to maintain a healthy kidney, the more vitamin C, the better. Citrus fruits, such as oranges, lemons, contain this vital vitamin in abundance: “It has been shown that daily consumption of diluted lemon juice reduces the rate of stone formation.”

  • Cabbage

Cabbage, naturally, contains little sodium, which makes it an excellent vegetable for the prevention of kidney disease. It also contains a number of beneficial compounds and vitamins for overall well-being. The best way to eat cabbage is to cook it lightly to preserve its beneficial properties.

  • Sweet potato

The amount of vitamins and minerals found in sweet potatoes is great for eating at any time of the day. Their high fiber content breaks down even more slowly, making it ideal for weight loss.

  • Kale

Dark green leafy vegetables should be included in your diet to improve kidney health. Cabbage is one such superfood that is readily available and can be added due to its high content of vitamins and minerals.

  • Cauliflower

Cauliflower is one powerful vegetable that contains vitamin C, folate, and fiber. It can be boiled or even raw for maximum health benefits for the kidneys. Eating foods rich in water can be good for your health. “Celery, cucumber, bottled pumpkin, and watermelon are necessary for the health of the kidneys,” another drink recommended by the expert is coconut water. “Coconut water is extremely beneficial for the kidneys, as it contains a lot of potassium and helps to remove excess sodium.

Which energy nutrition supplements can help improve women’s health?

Which energy nutrition supplements can help improve women’s health?

Improve Your Immune System

Which energy nutrition supplements can help improve women's health?

  • Leafy Green Vegetables:  Enriched with iron content, leafy green vegetables like spinach have a natural source of calcium, which is good for your bone strength. Not only this, but these green leafy vegetables are also loaded with magnesium, vitamin K, vitamin C, and phytonutrients that have a package for bone health.
  • Whole Grains: Include whole grains like brown rice, quinoa, bran flakes, and whole-grain panels to increase the fiber content in your body. Another reason why you should add whole grains to your diet is to improve digestive problems. If your digestive system is clean, it can prevent flatulence, constipation, and even colon cancer.
  • Nuts: This delicious food is known as the inexhaustible source of essential vitamins, minerals, and healthy fats. They are good for your bones and sharpen your memory. Almonds are loaded with bone-building minerals like magnesium and are also a great source of calcium. Walnuts contain excellent sources of omega-3 fats, which result in bone preservation and strengthening. Pistachios are not only delicious, but they are also rich in magnesium, potassium, and vitamin B6. Therefore, eat a handful of walnuts every day and improve your general health.
  • Eggs:  Eggs provide a non-dairy source of calcium. They are enriched with vitamin D, which contributes to overall health.
  • Onions: Onions have incredible bone-strengthening potential, as they contain a certain type of polyphenol that increases bone health. Eating onions once a day or more helps improve your bone mass by 5 percent, according to a study. A study of women over 50 identified those who ate selected onions with a 20 percent lower risk of a hip fracture than those who did not eat specific onions.
  • Blueberries: Do you want to delay your aging process? Then add blueberries to your diet. Blueberries contain a surprising anti-aging property, called anthocyanins. They also prevent memory loss, maintain blood pressure levels, and improve motor skills. High in antioxidants, they fight free radicals and wrinkles.
  • Yogurt: One of the oldest foods to improve health, yogurt should be eaten regularly. The “probiotic bacteria” in yogurt aids digestion, reduces inflammation and develops immunity. Yogurt also has a bone-strengthening component: calcium and helps reduce problems related to irritable bowel syndrome, vaginal infections, inflammatory disorders of the digestive tract, and stomach ulcers.
  • Tofu and soy milk: a highly nutritious food, tofu is enriched with protein and iron. It also contains other minerals like manganese, phosphorus, and selenium that strengthen bones. You can also include soy milk in your diet, as these two foods are an excellent source of non-dairy calcium.
  • Parmesan cheese: Parmesan is a good source of calcium. And if you’re taking care of your weight, add Parmesan cheese to your diet. It does not contain lactose, is easy to digest, and is enriched with phosphate.
  • Oats: Start your day with a bowl of oatmeal. Oatmeal helps maintain your cholesterol level, as they are rich in soluble and insoluble fiber. Losing weight, maintaining cholesterol levels, and improving digestion are some of the benefits of eating oatmeal.
  • Tomatoes: Tomatoes help prevent breast and cervical cancer. They promote heart health and protect against cardiovascular disease.
  • Milk: High in calcium, potassium, vitamin B12, and riboflavin, milk also provides you with healthy, radiant, healthy bones, teeth, and skin. Milk can also reduce the risk of breast and colon cancer.

It is always better to satisfy the need for a healthy and balanced diet. If this is difficult to do, you need to consider using boosters and supplements made from natural energy.

How to control diabetes with healthy nutrition

How to control diabetes with healthy nutrition

Natural Health Boosters

How to control diabetes with healthy nutrition

Finding out which foods are best when you have diabetes can be difficult. The main goal is to keep your blood sugar under control.

However, it is also important to eat foods that help prevent diabetes complications, such as heart disease.

Here are the best foods for diabetics, type 1 & type 2 both.

  • Fatty fish:

Fatty fish is one of the most healthy foods on the planet.

Salmon, sardines, herring, anchovies, and mackerel are excellent sources of omega-3 fatty acids DHA and EPA, which have great benefits for heart health.

It is especially important for diabetics who have an increased risk of heart disease and stroke.

DHA and EPA protect cells that line the blood vessels, reduce markers of inflammation, and improve arterial function after eating.

A number of observational studies show that people who regularly eat oily fish have a lower risk of heart failure and are less likely to die from heart disease.

Studies in older men and women who consumed oily fish 5-7 days a week for 8 weeks showed a significant decrease in triglycerides and inflammatory markers.

Fish is also a great source of high-quality protein that helps you feel full and boosts your metabolic rate.

  • Leafy Greens:

Leafy green vegetables remain nutritious and low in calories.

They also contain little digestible carbohydrates, which increase blood sugar.

Spinach, cabbage and other leafy greens are good sources of several vitamins and minerals, including vitamin C.

In one study, an increase in vitamin C intake led to a decrease in inflammatory markers and fasting blood sugar for people with type 2 diabetes or high blood pressure.

In addition, leafy greens are a good source of lutein and zeaxanthin antioxidants.

These antioxidants protect your eyes from macular degeneration and cataracts, which are common complications of diabetes.

  • Cinnamon:

Cinnamon is a delicious spice with a powerful antioxidant effect.

Several controlled studies have shown that cinnamon can lower blood sugar and improve insulin sensitivity.

Long-term diabetes control is usually determined by measuring hemoglobin A1c, which reflects your average blood sugar in 2-3 months.

In one study, patients with type 2 diabetes who took cinnamon for 90 days had a more than twofold decrease in hemoglobin A1c compared to those who received only standard care.

A recent analysis of 10 studies showed that cinnamon can also lower cholesterol and triglycerides.

However, several studies have failed to show that cinnamon raises blood sugar or cholesterol, including in adolescents with type 1 diabetes.

In addition, you should limit your intake of cassia cinnamon – the type found in most grocery stores – to less than 1 teaspoon per day.

It contains coumarin, which is associated with health problems at higher doses.

On the other hand, Ceylon (“true”) cinnamon is much less coumarin.

  • Eggs:

Eggs provide amazing health benefits. In fact, they are one of the best products to support you for hours. Eating eggs regularly can also reduce the risk of heart disease in several ways. Eggs reduce inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol, and change the size and shape of your “bad” LDL cholesterol. In one study, people with type 2 diabetes who consumed 2 eggs a day on a high protein diet had high cholesterol and blood sugar. In addition, antioxidants that protect the eyes from disease. Just be sure to eat whole eggs. The benefits of eggs are mainly related to the nutrients found in the yolk, not white.

Uncontrolled diabetes increases the risk of a number of serious illnesses. However, eating foods that help control blood sugar, insulin and inflammation can significantly reduce the risk of complications.

How to boost stamina In a natural way during Pandemic

How to boost stamina In a natural way during Pandemic

natural healthy energy boosters

How to boost stamina In a natural way during Pandemic

As we slowly leave our homes and start going to the office, we discover that the stamina to do so is not there. It’s time to rewire: we just have to take small steps to get to where we want to be and do it in a systematic way.

‘COVID-19’ and ‘stay home’ are some of the most popular words for the past three months. The ongoing pandemic has made severe changes to our lifestyle, indirectly affecting our physical and psychological well-being. We go from working from the office to the writers in our house, from dining in restaurants to simply eating at home, from going to the gym every day to do daily housework: our lives are reconnected and our movements are restricted. While there are many who found a way to exercise on a daily basis and follow a healthy eating pattern, but for most of us it was just sitting down, eating all the delicious and decades-long homemade snacks, which we were missing due to the fever of life. daily.

Today, as we slowly leave our homes and start going to the office, we discover that the stamina to doing so is not there. We can easily and feel the need to strain mentally and physically to do what we used to do without putting in the extra effort. But do not worry! It’s time to rewire: we just have to take small steps to get to where we want to be and do it systematically.

Here are simple ways to boost your stamina:

  • Eat at the right time:

This is of great importance to our system. The waiting time is 30 minutes up or down. This means that the energy level remains stable and does not fluctuate from maximum to minimum. This will help your body calm down; This is to balance hormones, keeping you charged.

  • Eat Nutrient-Rich Foods:

One of the best things that happened during the blockage was that we ate fresh, homemade food, mostly from fresh ingredients. We learned how to make pizza and hamburgers at home, but all from fresh and healthy ingredients. Any food closest to its natural form, least processed and seasonal, is the best for your health. You can cheat food only 1-2 times a week. Nutrient-rich foods add health, while processed and refined foods add empty calories, leaving you without energy and feeling depressed. Fermented foods add beneficial bacteria that support intestinal health and the efficient absorption of nutrients.

  • Drink, drink and drink plenty of water:

We are in the thick of the summer and need hydration. Even mild dehydration leaves us exhausted; therefore, you need to take a sufficient amount of liquid, and a simple glass of water is the best option. But if drinking water alone is monotonous, you may have fresh lemon water, coconut water, fresh iced tea, a halger or an aman panna without sugar or with a minimum amount of sugar. Bael Sherbet is another amazing drink you can try. Again, rediscovering the food, I am sure that you must have found many traditional summer drinks that require very little work and are very moisturizing. But keep caffeine to a minimum!

  • Include nuts and seeds in your diet:

You can dunk them if you think that they are “gara” in the summer. You can even add nuts to your summer drinks. Almond tandai is a healthy drink that you can drink even in summer. We just need one ounce of nuts and seeds per day – 15-20 almonds, one walnut and a teaspoon of seeds. Nuts add healthy fats, fiber, protein and, most importantly, antioxidants, which are known to cleanse free radicals from our system. They are great for boosting immunity too.

  • Back to exercises:

Those who took this time to do nothing in the exercise space should restart. Never mind where you were when the lock occurred, you have to start all over again. Do not immediately return to a high level of exercise – go there slowly. And those who maintained an average level of exercise can move on to the next level, but gradually.

This is a test time, and although much has not yet been resolved, minimal social contact. We need to survive and find good habits that were supposed to process food at home, process food, hygiene of hands and body, spend quality time with family and sit still. Each cloud has a silver lining, and the sun shines after every dark night.

Be safe, be healthy and return to the zone!