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 Zinc provides various health benefits. It is required for over 300 enzyme functions and other crucial body processes. It breaks down food, keeps your immune system strong, and builds and repairs bodily tissues. Restoring zinc daily becomes essential as our body does not store zinc. There is an array of foods that contain zinc and a list is provided below for your reference: 1. Shellfish Shellfish are low-calorie sources of zinc. All varieties of shellfish are excellent sources of zinc but oysters are comparatively higher in zinc. 6 medium oysters contain 33 mg of zinc which is a fairly good amount. 100 grams of Alaska king crab contains 7.62 mg of zinc. Other smaller shellfish like shrimp and mussels contain zinc to the extent of 15% of the DV for men and about 20% of DV for women. Though shellfish is an excellent source of zinc you should exercise caution. It has to be thoroughly cooked to avoid food poisoning, especially when pregnant women consume it. 2. Meat Meat is a top-notch s

 As mentioned above, Vitamin F has an important role to play in the body. The two essential fatty acids are responsible for controlling various body processes. Adequate intake of Vitamin F benefits the body in the following ways: 1. Promotes Brain Health and Improves Cognitive Ability The brain cells are made up of polyunsaturated fatty acids. The fats in the brain cells ensure that the neurons and synapses of the brain develop properly. These are important for the brain and body to function properly. Studies show that Vitamin F helps lower the risk of Alzheimer’s disease, dementia and other cognitive diseases. The essential fatty acids also reduce symptoms of depression and anxiety. 2. Improves Heart Health Both alpha-linolenic acid and linoleic acid are polyunsaturated fatty acids. Unlike saturated fatty acids that increase cholesterol and damage heart health, fats in Vitamin F are heart-healthy. Adequate intake of Vitamin F helps reduce the risk of coronary heart disease and cardiov

 The gut hosts about 100 trillion bacteria. These bacteria regulate the activity of a protein called retinol dehydrogenase 7 (Rdh7) which further activates Vitamin A in the gastrointestinal tract, adjusting the body’s immune system response.  Bacteria of the Clostridia family are known to diminish the expression of Rdh7. They also give a signal to the liver to store vitamin A. Research has unequivocally established that Rdh7 is the sole agent that is efficacious in triggering an appropriate response mechanism to bacteria.  As protein Rdh7 transforms vitamin A to retinoic acid, the more active and usable form of Vitamin A, researchers feel a higher intake of Vitamin A can directly uplift the immune response. Retinoids play a crucial role in every cell of the body. It strengthens the normal barrier function of the intestines. Malfunctioning of the intestinal mucosa affects the permeability of the intestinal epithelium, modifying the production of biochemical factors which in turn interac

 1. You don’t train your legs That, right there, is one of the foolish things a trainee can do. The muscles of the legs (quadriceps, hamstrings, glutes) are one of the biggest and strongest muscles of your body and possess a huge potential for growth. Also, most of the power in sports and general strength activities is generated by legs for the same reason. There isn’t a single martial arts fighter or wrestler with weak legs. So stop curling so much and start squatting at least twice a week. 2. You are partial to a certain type of exercise If you do press exercises in a disproportionately large volume as compared to pull exercises, you will definitely have posture issues and your strength will stall. This also works conversely. Do both, and bring your body up to speed proportionately. 3. You are partial to a certain plane of motion Many people who bench press much more than overhead press generate shoulder issues later on. Also, most people work their upper back more than their lats, c

 How to melt fat? 1. Take control of your diet This is the very first thing you must do. The fat that stays on your tummy is due to overeating or wrong eating habits. So unless you don’t put a full stop on these, even a strenuous exercise regime won’t work. 2. Say goodbye to starchy food White flour, fried food and high-fructose items are a strict no-no. One of the main reasons of accumulating fat on the belly is eating food rich in trans-fat such as French fries, cheese burgers and fizzy drinks. Avoid them completely if you are really serious about losing some weight and flaunting that hourglass shape to your friends. 3. Flush out the fat One of the best ways to get rid of body fat is to flush it out by drinking lots and lots of water. Make sure you drink at least 8-10 glasses to detoxify your system every single day. 4. Welcome carbs back in your life Thinking that a low-carb diet will melt your belly fat? Wrong again! If you really want to burn the calories, you need all your energy

 How to get six pack abs? Do leg raises and crunches for a while - and I'm 101% sure you'll get six pack abs. All you need is to focus on your diet plan and workout strategy The only problem is it won’t show. Why, because more often than not there is a thick layer of abdominal fat hiding your six pack abs. What will show is a curved belly or what we call a one-pack which hides away your true six-pack. Unfortunately, removing that layer of fat is what takes so long for them abs to show. Many people ask me for exercises to reduce abdominal fat. I end up telling that “spot reduction” (reduction of fat from only one part of the body) is a myth. I’ve listened to people say they’re doing crazy doing leg raises and crunches but they can’t get six-pack abs. You would be surprised to know your abdominal muscles are probably the easiest muscles to get in shape. Mostly because more than one exercise requires your core body to work (i.e. your abs) which keeps building your ab muscles in th

 1. Going too heavy This is at number one because everyone thinks the heavier the weights the quicker the gains and it is common lifting mistake beginners make. While this may be technically sound, you’ve just started to experience what resistance training feels like so even moderate weight will do the trick here. Go heavier only when you can easily do 15 reps of a said exercise. 2. Not using proper form This is the second point but it is the most common mistake beginners make. I see numerous seasoned people staying the same year after year but when they bench press or squat, they rarely perform the proper movements. Repeat after me; a full range of motion is necessary to experience true muscle building. Not only that, your joints will also be under tension if you jerk the weights. Always use proper form. That’s the true road to make everlasting gains! 3. Socializing You go to the gym to lift. Not to talk. Simple as that. I’ve so many men chatting upto women and vice versa in the gym.

 Why You Need the Best Multivitamin Supplements The role of supplements in your diet is to prevent any nutritional gaps. That said, one of the most common deficiencies is that of vitamins and minerals. The number of multivitamins that are required for the body makes it difficult to include all multivitamin food in your regular diet. Since there are 21 essential minerals and 13 essential vitamins that the body requires, it is a good idea to choose the best multivitamin to suit your requirements.  Studies show that even with a healthy and balanced diet, people tend to suffer from calcium, potassium, magnesium, Vitamin A, Vitamin E and Vitamin K deficiencies largely. This impacts the body in many ways as the body requires an array of these micronutrients in the critical cell, tissue and organ functions. A good daily multivitamin supports the functions and structures. There are multiple benefits, such as improved immunity, bone strength, eye health, energy and a lot more.  According to the

 The liver is undoubtedly the most hardworking organ in the body, performing approximately 500 functions that keep you healthy. According to Michigan Health, the liver is responsible for holding up to 13% of the body’s blood supply and plays a key function in digestion. The following are some of the most important functions of the liver: Filtering and processing all ingested food, alcohol, and medication, storing nutrients or sending them out into the bloodstream, and getting rid of toxic substances through urine or stool. Regulating energy by removing sugar from the blood and storing it as glycogen, then converting that glycogen to glucose. When blood sugar levels drop down, the liver releases some stored glucose into the bloodstream for the cells to use. Breaking down fats, producing cholesterol, converting excess protein and carbs as well as storing them for later use, and producing bile that helps in digestion of fatty food and absorption of fat-soluble vitamins [ A, D, E, K] It al

 B9 Vitamin B9, also known as folic acid or folate, is a water-soluble vitamin that is essential for many bodily functions. Let’s have a look at the benefits of vitamin B9 in detail: 1. Supports Proper Brain Function Vitamin B9 plays a vital role in maintaining healthy brain function. Studies have shown that folate deficiency may be linked to cognitive impairment, depression, and even Alzheimer’s disease. Adequate levels of folate can help reduce the risk of cognitive decline and memory loss as we age. 2. Reduces the Risk of Birth Defects Vitamin B9 is essential for the healthy development of the foetus during pregnancy. It is recommended that women who are planning to get pregnant take a folic acid supplement to reduce the risk of birth defects in the baby’s brain and spine. Research shows that consumption of folic acid can reduce the risk of neural tube defects by up to 70%. 3. Supports Heart Health Vitamin B9 helps reduce levels of homocysteine, an amino acid that has been linked to

 Minerals for our body can be obtained either from animal and plant based food sources or supplements. Some examples of the sources can be: Nuts and Seeds (walnuts, peanuts, cashews, etc.) Cruciferous vegetables (cauliflower, cabbage, broccoli, etc.) Tropical fruits (mango, bananas, pineapple, etc.) Starchy vegetables (potatoes, parsnips, etc.) Organ meats (liver, heart, tongue, etc.) Leafy green veggies (spinach, lettuce, kale, etc.) Berries Eggs Avocados Beans Cocoa Types of Minerals for Our Body Minerals for our body can be of two types – macrominerals and trace minerals. Macrominerals: As the name suggests, these minerals are needed by our body in large amounts and are some of the important minerals for our body. The six important macrominerals are calcium, magnesium, phosphorus, sodium, potassium, chloride, and sulphur. 1. Calcium As per the popular belief, calcium is good for our bones and teeth. In addition to that, calcium also plays an important role in relaxation and contract

 1. Handle Weights With Care You can lift heavy. But that doesn’t mean you pile up assorted dumbbells, barbells & weights all around you. A big waste of time is looking for weights and not finding the right one. So while you are right there sweating it out, it doesn’t matter to clean up later on. No one is expecting you to sterilize the machine or weight. When you walk into the gym – you expect machines and weights to be sparkling clean. So just extend the same courtesy to others. Carrying a small towel will do the trick & who knows, it might win you favor with the ladies. 2. Get A Spotter We all know that time is costlier than money and that makes us want get the best mileage from our exercise routine. A useful idea is to find a buddy who is working out the same body parts as you are. You can use the machine in an alternate manner – “spotting” each other, ensuring that the form is correct. Having a spotter is great – you have no idea how much a little egging by your spotter

 Myth #1: Eating More Is All You Need To Bulk Fact  Bulking by definition refers to a dietary change in which bodybuilders consume more calories than their bodies require. A lot of beginners mistake this as a free pass to eat whatever they want and end up gaining a lot of unhealthy weight. In order to achieve proper muscle gain, your increased caloric consumption must be combined with resistance workouts. Failing to do so can massively disrupt your fitness journey.  Myth #2: Bulking Boosts Your Weight Loss Fact  Most people assume that body weight and body fat are one and the same thing. Granted that the primary goal of bulking is to lose fat, but one must also remember that it also targets on gaining muscle. When you put on extra muscle, your body fat automatically takes a spike. If you are someone who is looking to lose weight, there are several in-home exercises that can help your goal.  Myth #3: Bulking Is A Fast Way To Gain Muscle Definition Fact  Bulking is only stage one of your

 Wondering What To Eat When You’re PMSing? A good PMS diet can make the whole experience a lot more pleasant. For most people, PMS is only associated with sweets and chocolates. Several other foods can reduce PMS symptoms, keep you feeling fresh, and even improve your menstrual health overall.  Dos and Dont’s of PMS Diet Let us take a look at the dos and don’ts of a good PMS Diet:  Eat foods that are rich in calcium Studies have revealed the women who consume a diet rich in Vitamin D and calcium are less likely to develop severe PMS. Foods like yoghurt, cheese, milk or soy milk are great additions to your diet. You may also consider a recommended calcium supplement to manage your PMS symptoms better. Calcium and Vitamin D are known to reduce anxiety and depression symptoms and other emotional issues related to PMS.  Never skip your meals  This is the number one rule of a good PMS diet. The hormonal changes in the body tend to affect your appetite. In most cases, they tend to cause extr

 There are several symptoms of PMS experienced by women. However, some of them are more common than others. These symptoms usually manifest about 14 days before your periods and may last for up to 7 days after.  Usually, PMS symptoms are attributed to the fluctuating hormonal levels in the body. However, recent studies have shown that the actual mental and physical stress caused by periods are bigger contributing factors to the different symptoms.  Some textbook symptoms of PMS are:  Abdominal bloating Pain in the abdomen  Craving for certain types of foods  Acne  Constipation  Headaches  Soreness of breasts  Diarrhoea  Increased sensitivity to light, smell or sound  Irritability  Change in sleep patterns  Fatigue  Emotional outbursts  Anxiety  Depression  In severe cases, such as PMDD, these symptoms prevent the individual from going about their daily routine. They may even turn into extraordinarily aggressive behaviour and even thoughts of suicide if left undiagnosed. This is why wom

 Nutritional needs can vary as per age, size, sex, and activity levels. A general guide for a long-standing balanced diet are: Snacks and balanced meals with veggies and fruits, whole grains, plant-based and lean proteins, milk and dairy products and healthy fat sources.  A healthy food for women must have three balanced meals daily along with fibre and protein-filled snacks as needed.  Your half-plate should contain veggies, a quarter with a plant-based on lean protein and whole grain and a healthy fat source.  Include a variety and colour to snacks and meals to ensure you get a good amount of all nutrients.  Focus on mindful eating, pay attention to what you are eating, to your hunger and satiety.  The best diet for women is one she can stick to, enjoy and never feel bored of! A balanced diet for women reduces the risk of nutritional deficiency and maintains overall wellness of women. Balanced Diet Essential Macronutrients  Carbohydrates Carbohydrates are the major source of energy f

 Eat when you are hungry and stop it when you are full or choose vegetables and fruits more in your diet are some of the general recommendations, men and women have been stumbled upon so often. But there are some guidelines based on gender differences that will help you to curate the men’s or women’s daily nutritional requirements chart to ensure their health.  Calories Intake: Men and women both need calories to maintain the energy level to perform different levels of physical and mental activities. But calories required per day for a female is very different from the calories required for a man per day that also depends on their age, physical activities, lifestyles, and medical conditions.  2 to 3 years males & females: 1,000 to 1,400 calories depending on their activeness.  4 to 8 years old female: 1,200 to 1,800 calories per day 4 to 8 years old male: 1,400 to 2,000 calories per day 9 to 13 years old female: 1,600 to 2,200 calories per day 9 to 13 years old male: 1,800 to 2,

 Benefits Of Gut Bacteria Our body acts as a host to billions of bacteria cells which are responsible for taking care of gut health and boosting our immunity. These bacteria cells are so large that they actually exceed the number of blood cells in our body. One of the more common forms of bacteria are the essential healthy micro gut bacteria, which has the following benefits: Gut bacteria helps with boosting the functioning of the immune system Maintaining proper gut health is useful in secreting antimicrobial substances that are responsible for limiting the growth of bad bacteria.  Gut bacteria is important for aiding the smooth digestion of food and preventing complications such as constipation. Gut bacteria are responsible for aiding the synthesis and production of essential water-soluble and fat-soluble vitamins such as Vitamin K and Vitamin B12 within our body. Given below are seven essential gut health foods that you can include as a part of your daily diet: #1. Pineapple Next up