A Guide to Beauty Nutrients

By CutestPrincess October 26 2009 Quazen.com

Dieters need to pay particular attention to their shopping list: everything that you plunk into your grocery cart shop more chock-full of vitamins and minerals to avoid shortchanging yourself nutritionally.

Your local supermarket stocks as many “beauty products” as a department store cosmetics counter. These includes beautifying agents like whole grains, fresh fruits and vegetables, yogurt, lean meat, chicken, fish and other foods listed in the following guide. Certain key nutrients supplied by those foods are indispensable to healthy-looking skin, hair and nails and strong teeth and bones.
In addition to the vitamins and minerals featured here, remember that fiber-the indigestible framework of fruits, vegetables, legumes and whole grains-is considered important to the prevention of varicose veins.
Dieters need to pay particular attention to their shopping list: everything that you plunk into your grocery cart, shop more chock-full of vitamins and minerals to avoid shortchanging yourself nutritionally.

Vitamin A
Beef liver, sweet potatoes, carrots, spinach, cantaloupe and other green, yellow and orange fruits and vegetables

Can help to keep skin soft and supple; prevent dry, flaky skin; build strong bones by fostering reproduction of bone cells.

Iron
Beef liver, lean beef, blackstrap molasses, sunflower seeds, chickpeas, dark mea meat, poultry (best eaten with a rich source of vitamin C to boost iron absorption.)

These foods can help to prevent anemia which leads to brittle nails, hair, lips and skin.

A Guide to Beauty Nutrients
Published on October 26, 2009 by CutestPrincess in Shopping
Dieters need to pay particular attention to their shopping list: everything that you plunk into your grocery cart shop more chock-full of vitamins and minerals to avoid shortchanging yourself nutritionally.

Your local supermarket stocks as many “beauty products” as a department store cosmetics counter. These includes beautifying agents like whole grains, fresh fruits and vegetables, yogurt, lean meat, chicken, fish and other foods listed in the following guide. Certain key nutrients supplied by those foods are indispensable to healthy-looking skin, hair and nails and strong teeth and bones.
In addition to the vitamins and minerals featured here, remember that fiber-the indigestible framework of fruits, vegetables, legumes and whole grains-is considered important to the prevention of varicose veins.
Dieters need to pay particular attention to their shopping list: everything that you plunk into your grocery cart, shop more chock-full of vitamins and minerals to avoid shortchanging yourself nutritionally.



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« Money Boxes Can Very UsefulNikon Digital Camera Coolpix 5700 with New Technology »Vitamin A
Beef liver, sweet potatoes, carrots, spinach, cantaloupe and other green, yellow and orange fruits and vegetables

Can help to keep skin soft and supple; prevent dry, flaky skin; build strong bones by fostering reproduction of bone cells.

Iron
Beef liver, lean beef, blackstrap molasses, sunflower seeds, chickpeas, dark mea meat, poultry (best eaten with a rich source of vitamin C to boost iron absorption.)

These foods can help to prevent anemia which leads to brittle nails, hair, lips and skin.

Vitamin E

Wheat germ and wheat germ oil, sunflower seeds and oil, almonds, pecans, hazelnuts and other nuts.

Can help to heal dry, rough, red skin; protect skin against damaging effects of sunburn; prevent dry hair; slow down cellular aging at all levels. (Shortage of vitamin E may cause yellow nails.)

Vitamin D
Sunshine, vitamin-D fortified milk, fish-liver oil, herring, mackerel, salmon, and tuna.

Vitamin D can help to get strong bones.

B vitamins
Whole grains, poultry, legumes, leafy vegetables, brewer’s yeast

B vitamins can help to provide sufficient folate, which teams up with other nutrients to protect against receding or bleeding gums. (Too little vitamin B12 can cause darkened nails)

Calcium
Skim milk, yogurt, cheese, salmon (with bones), tofu, broccoli, calcium carbonate supplements

Can help to build strong bones; prevent rounded shoulders and ensure straight posture, preserving youthful stride; protect against tooth decay and gum recession.

Protein
Lean meat, chicken, fish, skim milk and cheese, tofu, combination of beans, seeds, nuts and grains

Protein can help to maintain firm, smooth, glowing skin, strong hair and nails.

Vitamin C
Citrus juice, cantaloupe, peppers, strawberries, potatoes and other fresh fruits and vegetables

Vitamin C can keep joints lubricated; guard against infection; build strong bones by facilitating absorption of calcium and iron; keep gums firm and pink; heal cold sores (especially when taken with bioflavonoid, also found in citrus fruits and fresh vegetables).

Zinc
Lean beef, liver (chicken, beef, and calves’), turkey, pumpkin seeds, and various legumes

These can help to maintain healthy hair and scalp; keep complexion clear; strengthen fingernails; fight body odor; aid calcium in the prevention of weak brittle bones and poor posture from osteoporosis.

Maximize Your Health with B Complex Vitamins

By Daisy Peasblossom on July 7th, 2009 HealthMad.com

Once thought to be a single vitamin, the B complex is essential to your well-being.

The B Vitamin complex (or vital amines as they were once known is a group of vitamins commonly found in sources of protein. When you read nutrition articles about “complete proteins” or “complimentary proteins”, this is the group of vitamins the article is talking about.

Most of the B complex vitamins can be found in vegetable sources commonly eaten by everyone, such as bread, beans, and corn. However, B12 is not found in any of these sources. Furthermore, refining tends to destroy the B vitamins, so white flour, bleached meals, etc., may not have the nutrition resources one might expect to find in a particular food or group of foods.

Historically, where one or more B vitamin is missing from the diet, the consumers may be afflicted with deficiency diseases.

Beriberi is caused by a lack of Thiamine, Vitamin B1. Thiamine is found in most meats and in the brown, outer husks of cereal grains such as rice, wheat, and oats. Symptoms include weakness, pain in the limbs, unexplained swelling, irregular heartbeat, loss of memory, and even death in severe cases. It is one of the earliest known deficiency diseases, and was first studied in China in 1884 by Kanehiro Takaki.

Pellagra is caused by a lack of Niacin, or Vitamin B3. Pellagra was a disease common among slaves and the poor in the deep south part of the United States prior to the American Civil war. Corn meal, corn bread and other corn foods were staple foods in their diets. Corn is one of the few grains poor in Niacin, and what little there is, is not accessible to human digestion through normal cooking methods. The native people in Mexico and central America developed a long process of soaking and grinding which unlocked this important nutrient. This process was not available to the people in Southern United States in the mid-1800’s. Pellagra can lead to delusions, mental confusion, scaly skin sores, inflamed mucous membranes, diarrhea and death in severe cases.

Ariboflavinosis is caused by a lack of Riboflavin, or B2. Riboflavins are easier to obtain from common foods than Niacin or Thiamine. It may be found in most grains and cereals, meats, and green vegetables. It is sometimes used in treating neonatal jaundice. Symptoms of a deficiency include cracked lips, swelling of the tongue, dermatitis and anemia.


Pantothenic acid, Vitamin B5: little known till the mid-60’s, lack of this vitamin causes acne and numbness in extremities.

Pyridoxine, B6: Needed to help digest food. May be found in most cereals, meats, organ meats, and fish. Symptoms of deficiency include an upset stomach, headaches, sleepiness, and tingling numbness in hands and feet.

Biotin, B7: Not as well researched as the ones listed above, deficiencies do not commonly occur in adults. A lack of biotin may affect infant growth.

Folic Acid, B9: This vitamin is especially important for pregnant women since it is directly involved in creating new cells in the body. It is very important in the formation of the brain and spine of a fetus. Some studies suggest in may be instrumental in slowing or preventing mental problems connected with aging. It is found in beans, legumes of all kinds, nuts, and leafy green vegetables.

Cobalamin, B12: This is the vitamin that gives vegetarians problems, since it does not commonly occur in vegetable sources.
B12 is found primarily in meat or dairy products; deficiencies may not show up for about two years since the body stores B12. Vegetarians are not the only people at risk, however. As we age, our ability to absorb this vitamin through digestive processes diminishes. People with pernicious anemia, who take medications for ulcers or who have had surgery on their stomach or intestines may also be at risk. Deficiency may cause anemia, depression, dementia and disorders of the nervous system. B12 may be found in some soy products and in certain seaweeds; it is commonly found in eggs, milk and most meat products.

So there you have it. If you wish to think well, have healthy, blemish free skin-tone, energy to accomplish as needed, and to sleep well, pay attention to those B vitamins! It isn’t really all that hard–eat whole grains, dark green leafy vegetables, legumes, and dairy products. If you aren’t sure if your diet is answering your body’s needs, check in with your doctor. He or she can run some tests to determine if your digestion is correctly processing your food, and can recommend a supplement if needed.

To prepare this article I used a list from Wikipedia to make sure I didn’t leave out important vitamins, and checked the information using Medlineplus.gov. The information about pre-Civil war dietary deficiencies comes from a time when I was fascinated with the history of that time period.

Folic Acid Foods to Prevent Deficiency

By Jairlyn on December 2nd, 2009 HealthMad.com

Folic acid, also known as Vitamin B9, is an important vitamin for red blood cells and several other body functions. This supplement use and eating Folic acid rich foods preventing a deficiency is easy.

What is Folic acid
Folic acid is a water soluble vitamin a.k.a. vitamin B9. Folacin is another name for it. In its natural form Folic acid is called Folate. The liver changes the Folic acid into dihydrofolic acid and it is this form that the human body makes us of. The speed at which the liver makes dihydrofolic acid is rather slow so it is important to keep a good level of Folic acid in the body. Vitamin supplements can help in this. Folic acid is vulnerable to break down in ultraviolet light.

Folic acid is key to the body. It aids with the synthesis and repair of DNA. It’s important for cell growth, especially those cells that grow and reproduce rapidly. In children and adults this is primarily red blood cells. In unborn infants it is nearly everything as they grow and mature quite rapidly. An increase and supplementation of Folic acid is very important for pregnant mothers.

Folic acid deficiency issues
There a number of diseases and conditions caused by Folic acid deficiency because it is required in so many body processes. Anemia is a common condition. Anemia comes in multiple varieties but most center around a low red blood cell count. As it is the red blood cells that take oxygen from the lungs to the rest of the body this can add to numerous other problems of most organs. Weakness and fatigue may happen with Anemia from a low oxygen amount in the human body. Fatigue can be common for a multitude of conditions or even just a lack of sleep. This makes it difficult to self diagnose.

Mental issues like depression or confusion can occur. Those that have a Folic acid deficiency will also have a higher risk of stroke and heart disease.

Women that are pregnant and have a Folic acid deficiency also means to a deficiency for the unborn child. If this occurs during the first trimester then a condition called Neural Tube Defects can develop. The end result is a deformation of the spine, skull and brain in the child. Extra vitamin supplements in before this happens after conception are highly encouraged. For both men and women, a Folic acid deficiency can cause sub-fertility rates as vitamin b9 helps with reproductive cells.

Ways to get Folic acid
There are numerous Folic acid foods that can get most of your daily Folic acid requirements. Leafy vegetables such as turnip greens and romaine lettuce are high in Folic acid. Some other vegetables such as asparagus, beets, and broccoli are also good sources of Folic acid. Some legumes like peas and beans have good quantities of Folic acid. Brewer’s yeast is an additional source.

Though perhaps a little controversial, some grains and cereals have Folic acid added into them. Not all governments require or even encourage the increase of Folic acid into foods. In the United States, enriched cereals and breads had Folic acid introduced in 1998. Carefully check the label of any grain product to check if it is or is not fortified with Folic acid.

Vitamin supplements have a higher bioavailability then natural Folic acid in foods. Bioavailability is the how easily a food or nutrient gets absorbed by the body. For this reason, taking vitamin supplements might be the best way to get the recommended daily allowance. Especially in pregnant or seeking to become pregnant women that will need a dramatic increase in their Folic acids levels.

Risk of toxicity is low because it is water soluble and if you do consume more then you absorb the rest can be carried out with urine. The one known side effect of Folic acid o.d. is that it worsens the effects of vitamin B12 deficiency. However if one is taking a multivitamin supplement this will be a lessened concern since both vitamins will be consumed at the same time.

Is popping multivitamins on a daily basis a risk to your health?

By Anthony Stalter (Men’s Fitness.com)

Mom always said to take your vitamins. But she didn't mean overdo it. Thirty-five percent of adults swallow a multivitamin on a regular basis, but several studies warn that an abundance of extra nutrients may not be as good for the body as previously suspected. Just check out the data.

DIABETES: While vitamin K and thiamine appear to help reduce risk factors, scientists warn that selenium in vitamins may increase the risk of type-2 diabetes.

PROSTATE CANCER: Too many multis may increase your risk of developing a form of fatal prostate cancer, according to data from the National Cancer Institute.

LUNG DISEASE: Multivitamins don't protect against lung cancer, say scientists at the University of Washington. (In fact, too much vitamin E may increase the risk.)

LONGEVITIY: Perhaps most alarmingly, vitamin supplements may increase your overall mortality risk. So says a recent Danish review of 67 studies involving more than 200,000 participants. After analyzing the data, researchers found that people taking vitamins were 4% more likely to die during the course of the study than people who weren't taking them. Yikes.

THE BOTTOM LINE: If your diet sucks, a multi may help. But if you already eat well
and buy fortified cereals and breads, you're likely getting all the nutrients you need.

Interesting. Like most Americans who believe that they’re taking an active role in their health, I ingest a multivitamin on a daily basis (and actually, I take them on a nightly basis). But I don’t know if this article is enough to scare me away from taking them every day.

I wish the article had provided more detail as to the appropriate amount of times a week it’s okay to take a multivitamin. Based on that last paragraph, the article would almost lead you to believe that you should take a multivitamin on the days you can’t eat as healthy as you should.

Best Vitamins

What do you eat? If you're like most Americans, it's probably not all that healthy. The concept of frozen dinners and microwaves are certainly not foreign to many of us. However, this is a problem. What we consume can and does have a constant effect on our overall health. Do you want health issues later in life? I know I would prefer to avoid them. It's time to get more nutrition in your daily fuel intake. Regardless of how you dine, you should always take a multiple vitamin. The question is; what are the best vitamins and where are they found?

I started taking a multiple vitamin back in high school. I tried to get psyched about the whole health food thing and wanted to be fit as a fiddle. The first place I thought to look for the best vitamins was none other than GNC. Okay, you have to keep in mind that this was in the 90s and pre-Internet. Back then there wasn't such a grand selection of vitamins and dietary supplements. In fact, everyone I knew that was looking for anything related to health or fitness went to GNC. Fortunately these days there are many more options available. I am definitely glad I don't have to pay that whopping 20 bucks for 100 vitamins anymore. These days we can all find some of the best vitamins on the World-Wide-Web.

Do you take a daily multiple vitamin? Well, the truth of the matter is, if you don't, you should start. The benefits you can get from some of the best vitamins now days are crucial to living well and staying healthy. Many of us simply do not acquire the necessary nutrition from our regular meals and therefore need a multivitamin to give us more. Did you know that taking one of the best vitamins on a regular basis can dramatically reduce your chances of future health problems and disease? Come on, how hard is it to swallow one measly pill each day. I have been doing it for over a decade now. If you are in search of some of the best vitamins available these days, it is imperative to get online. The Internet offers a vast spectrum of multivitamins and dietary supplements to suit anyone. You no longer have to pay the big bucks at the only nutrition store in town. Get the best vitamins today and start living well. Isn't your health worth it?