Best Sources of Zinc

 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 source of zinc. Red meat is particularly a good source. However, all types of meat, like beef, lamb, and hog, contain ample zinc.

A 100-gram serving of raw ground beef contains 4.79 mg of zinc which constitutes 43.5% of DV for men and 59.9% of DV for women. A diet with meat will also have other nutrients like protein and fat in addition to a good calorie count.

But it would help if you kept in mind that consuming a large quantity of red meat, more importantly, red meat, poses a risk of cardiovascular diseases though it is nutrient-dense.

You can minimise the quantity of processed red meat and plan a diet with unprocessed meat and other zinc foods like vegetables and fruits.

3. Seeds

Seeds provide you with the required intake of zinc. Most seeds like pumpkin, hemp, squash, and sesame are a healthy addition to your diet and are considered good zinc foods as they provide a considerable amount of zinc. Of the lot, hemp seeds are the best. A 30-gram serving of hemp seeds will provide 27% of DV for men and 30% of DV for women.

Furthermore, seeds contain fibre, healthy fats, vitamins, and other minerals, making them a nutritious addition to your diet. Making seeds a part of your diet will help manage your cholesterol and blood pressure levels.

You can make the consumption of seeds interesting by topping your salads and soups with them.

4. Nuts

You can increase your intake of zinc by eating nuts like almonds, cashews, and pine nuts. Another good source is peanuts, which are technically a legume. Nuts also provide other essential vitamins and minerals in addition to fibre and healthy fats. If you’re looking for a nut that has a lot of zinc, cashews are a fantastic option. 14.9% of DV for men and 20.5% of DV for women both present a 28 to 35-gram serving.

For a speedy snack, nuts are the best option. Consuming nuts reduces the risk of various diseases like cancer and heart disease. This is a perk you get by including nuts in your diet.

5. Legumes

Legumes including lentils, beans, and chickpeas, all have significant zinc content. A 100-gram serving of cooked lentils contains 15.9% of the DV for women and 11.5% of the DV for males. But phytates that inhibit the bioavailability of zinc and other elements are also present in legumes.

Despite this, for those who eat a vegan or vegetarian diet, beans can be a significant source of zinc. They are a great source of fibre and protein that you can incorporate into salads, soups, and stews. You can, however, increase the bioavailability of zinc by sprouting, fermenting, cooking or soaking legumes. The same applies to other plant-based sources of zinc as well.

6. Dairy Products

Zinc is one of many minerals found in dairy products. The two significant sources are milk and cheese. They are rich in bioavailable zinc, meaning most of it can be absorbed by the body.

For instance, 9.5% of the DV for men and 13.1% of the DV for women are both present in 28 grams of strong cheddar cheese. Whole milk contains 9.1% of the male DV and 12.5% of the female DV in just one cup, i.e., 244 ml. Protein, calcium, and vitamin D, the elements crucial for bone health, are found in dairy products.

7. Eggs

A considerable amount of zinc is included in eggs, which can help you reach your daily goal. One large egg, for instance, has 6.6% of DV for women and 4.8% of DV for men. In addition, a large egg has 77.5 calories, 6.3 grams of protein, 5.3 grams of good fats, and a variety of additional vitamins and minerals, such as selenium and B vitamins. Choline, a vitamin that most people don’t get enough of, is another crucial component in whole eggs.

8. Whole Grains

Some grains like wheat, quinoa, rice, and oats are zinc rich foods. Grain products, like legumes, contain phytates that bind to zinc and inhibit its absorption. In comparison to refined grains, whole grains have a higher phytate content and probably supply less zinc. They are, nevertheless, much healthier for your health. You will have the additional benefit of serving various other essential nutrients like fibre, vitamin B, magnesium, iron, phosphorus, manganese, and selenium by including whole grains in your diet.

Consuming whole grains is associated with a higher life expectancy and a number of positive health effects, such as a decreased risk of type 2 diabetes, heart disease, and obesity.

9. Dark Chocolate

Dark chocolate has a reasonable zinc content. A 100-gram bar of 70 to 75% dark chocolate contains 3.31 mg of zinc, or 30.1% of the DV for men and 41.4% of the DV for women. But 100 grams of dark chocolate also contains loads of sugar and calories i.e, 24 grams of sugar and 598 calories which is not a good idea if you are watching your sugar and calorie intake, especially, if you have a weight loss goal.

Even while you might gain some extra nutrients from this delicacy, including this as a zinc food in your diet is not the best option.

10. Vegetables

Generally speaking, fruits and vegetables are not the best foods that contain zinc. If you don’t consume meat, some veggies can help you meet your daily needs because they contain reasonable protein levels. A large normal potato, for instance, has 1.08 mg, or 9.8% of the DV for males and 13.5% for women. Other zinc rich vegetables, such as kale and green beans, each contain about 2.5% of the DV for males and over 3.5% of the DV for women in 100 grams of each.

Despite not being a considerably good source of zinc, vegetables are nutritious additions to a balanced diet as they provide various health benefits.

Conclusion

Consuming adequate amounts of zinc is crucial for sustaining robust health. Eating a diversified diet that includes dietary sources of zinc such as meat, fish, legumes, seeds, nuts, and dairy is the best approach to be sure you’re receiving enough. You may easily and delectably include these meals into your diet.

Yet, if you are concerned about not getting the required zinc level from your diet, consuming zinc supplements is the other best option. There are various premium brands providing zinc supplements. However, it is recommended to consult a physician or a health provider before taking a supplement.

Vitamin F Benefits

 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 cardiovascular mortality. 

3. Promotes Skin Quality

The linoleic acid of Vitamin F forms the outermost layer of the skin. The layer acts as a barrier for the skin and protects it from external factors like pathogens, bacteria, germs, and harmful UV radiation. The topical application of Vitamin F in the form of oils and skin creams further improves skin quality and health. Vitamin F also has anti-inflammatory properties that protect the skin from several skin diseases.

4. Provides Relief from Rheumatoid Arthritis

Rheumatoid arthritis is an autoimmune disease marked by chronic inflammation in the joints of the hands and feet. Vitamin F possesses great anti-inflammatory properties which cut down on inflammation, providing relief from painful swelling.

5. Helps Improve Diabetes

Consisting of polyunsaturated fats, Vitamin F helps in better blood sugar control and management. Research shows that a high intake of polyunsaturated fats helps reduce the risk of diabetes as compared to consuming saturated fats.

6. Promotes Hydration

The omega-6 fatty acids in Vitamin F have great hydrating properties. They help maintain healthy moisture levels in the body, reducing the risk of dehydration. Optimum hydration levels keep the body organs healthy and lend a healthy glow to the skin. It also protects the skin from premature ageing.

7. Promotes Eye Health

The polyunsaturated fats in Vitamin F are crucial for the development of the retina and its proper functioning. The hydrating property of Vitamin F provides relief from symptoms of dry eye. Good health of the retina improves vision and lowers the risk of age-related macular degeneration.

8. Aids in Foetal Development

The compound in Vitamin F benefits the growth of the developing foetus. Pregnant women are therefore advised adequate amounts of Omega-3 and Omega-6 fatty acids. 

Recommended Dose of Vitamin F

To ensure good and healthy functioning of the brain and mind, a healthy intake of Vitamin F is recommended. 

Researchers feel an ideal ratio of Omega-6: Omega-3 fatty acids must be 4:1 or lower. Therefore, adults must consume 1.1–1.6 gm of alpha-linolenic acid or Omega-3 fatty acids and 11–16 gm of linoleic acid or Omega-6 fatty acids per day to reap the maximum Vitamin F benefits.

Vitamin F in Diet

Vitamin F cannot be produced in the body. It must therefore be sourced through a diet rich in vitamin F. The main Vitamin F foods are:

Foods Rich in Alpha-Linolenic Acid (ALA)

The plant-based alpha-linolenic acid sources are:

Every 15 ml of flaxseed oil contains 7 gm of ALA 

Every 28 gm serving of flax seeds confers 6.5 gm of ALA 

Every 28 gm of chia seeds contains 5 gm of ALA 

Every 28 gm serving of hemp seeds contains 3 gm of ALA 

Every 28 gm of walnuts contains 2.5 gm of ALA 

Every 44 gm of brussels sprouts contains 44 gm of ALA

Every 15 ml serving of perilla oil contains 9 gm of ALA

Foods Rich in Linolenic Acid (LA)

The common sources of Linolenic Acid are:

Every 15 ml serving of soybean oil contains 7 gm of LA 

Every 15 ml serving of olive oil contains 10 gm of LA

Every 15 ml serving of corn oil contains 7 gm of LA 

Every 15 ml serving of avocado oil contains 1.7 gm of LA

Every 28 gm serving of sunflower seeds contains 11 gm of LA

Every 28 gm serving of pecans contains 6 gm of LA

Every 28 gm serving of almonds contains 3.5 gm of LA 

Every 15 ml serving of safflower oil contains 1.7 gm of LA

Every 100 gm serving of Tofu contains 5 gm of LA

Every 100 gm serving of peanut butter contains 12 gm of LA

Fish like salmon, tuna and sardines are a rich source of both ALA and LA. Green leafy vegetables like spinach, and broccoli are also healthy sources of vitamin F.

Vitamin F Supplements

In addition to the naturally available foods, some foods like infant formula, juices and dairy products are also fortified with Vitamin F. Furthermore, there are over-the-counter available Vitamin F supplements that can be added to a daily diet. However, Vitamin F supplements can cause unwanted interaction with ongoing medication.

The possible side-effects of Vitamin F supplements include:

Unpleasant taste in the mouth

Bad breath 

Foul smelling sweat

Persistent nausea and headache

Heartburning

Pain in the stomach

Diarrhoea

Conclusion

Despite its name, Vitamin F is not a vitamin. Vitamin F is a combination of two essential fatty acids – alpha-linolenic acid and linoleic acid from the family of Omega-3 and Omega-6 fats, respectively. Both alpha-linolenic acid and linoleic acid are polyunsaturated fatty acids that make up the brain cells. Vitamin F also plays a crucial role in regulating body processes like controlling immune system response, blood pressure and blood sugar management, blood clotting, and growth and development of the body. 

As the body cannot produce Vitamin F, it is to be sourced through Vitamin Ffoods. Oils, nuts and seeds are the best sources of Vitamin F in food. One can also take Vitamin F supplements but should be wary of the side effects. Furthermore, as Vitamin F constitutes fats, excessive intake of Vitamin F can have negative effects on health. Also, every 1 gram of Vitamin F in food confers nine calories which can interfere with the weight loss diet. Therefore, maintaining an ideal ratio of 4:1 of linoleic acid: alpha-linolenic acid can help reap maximum Vitamin F benefits.

Vitamin A and Gut Health

 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 interact with gut microbes. Thus, research suggests that optimum intake of Vitamin A may impact gut health by bringing about changes in the intestinal mucosal barrier.

Vitamin A and Immune Function

Vitamin A is a fat-soluble vitamin that exists in three essential forms – retinol, retinal and retinoic acid. Retinol and retinal are the forms in which the body stores Vitamin A. While Retinal is crucial for vision, retinoic acid is the one that functions like a hormone and binds two distinct families of nuclear receptors (RAR and RXR) together. This is important for enhancing the function of all mucosal surfaces which boosts the body’s immune health.

Foods with Vitamin A

As per the recommended dietary allowance (RDA), the daily Vitamin A requirement is:

900 mcg for men

700 mcg for women

300-600 mcg for children

Here are the best foods that can help you meet this requirement:

1. Cod Liver Oil

Fish livers are a rich source of Vitamin A. 1 tbsp of cod liver oil provides around 4080 mcg of Vitamin A. Fish oils are also the richest source of Omega-3 fatty acids that combats inflammation and protects the heart.

2. Sweet Potatoes

One of the richest plant-based foods that have vitamin A is the sweet potato. The root vegetable contains Vitamin A in the form of beta-carotene, a carotenoid found in plants. The body breaks down beta-carotene to convert it into Vitamin A. A single sweet potato weighing around 100 gm provides around 1400 mcg of Vitamin A. 

3. Carrots

Carrots too are a rich source of beta carotenes. Carrots are a low-calorie, high-fibre food that helps promote gut health. A half-cup serving of fresh carrot contains around 460 mcg of Vitamin A. This makes up around 50% of the RDA value.

4. Black-Eyed Peas

Beans are a rich source of plant-based protein, dietary fibre and Vitamin A along with other vitamins and minerals. Each cup of boiled black-eyed peas provides around 66 mcg of Vitamin A. Black-eyed peas are also a rich source of iron and play a crucial role in promoting heart health. 

5. Spinach

Spinach is a green leafy vegetable that contains ample amounts of nutrients and vitamins. It is one of the healthiest foods that have Vitamin A. Each half-cup serving of cooked spinach provides 573 mcg of Vitamin A. It is also one of the healthiest sources of iron and magnesium.

6. Broccoli

Broccoli, a vegetable of the cruciferous family, is another healthy source of Vitamin A. A half-cup serving of broccoli provides 60 mcg of Vitamin A along with rich amounts of Vitamins K and C, together making up the immunity vitamins. Broccoli also contains high amounts of antioxidants and anti-inflammatory compounds.

7. Bell Pepper 

Bell pepper, especially red bell pepper, provides adequate Vitamin A to the body to promote gut health. A half-cup serving of red bell pepper contains 117 mcg of Vitamin A. Bell peppers are also a rich source of capsanthin, antioxidants that neutralise the effect of free radicals. It also contains good amounts of quercetin, an anti-inflammatory compound.

8. Mango

When it comes to fruits, mango contains high amounts of Vitamin A. Its high antioxidant count, natural sugars and dietary fibre contribute significantly to gut health. One medium-sized mango contains 180 mcg of Vitamin A.

9. Cantaloupe

A member of the melon family, the cantaloupe is a refreshing summer fruit. Besides containing high amounts of water, cantaloupe is also a great source of Vitamins A and C. Together they make up the best immunity vitamins. A half-cup serving of cantaloupe provides 135 mcg of Vitamin A.

10. Apricots

Apricots are a rich source of Vitamin A and beta-carotene. Every 100 gm serving of apricots contains around 96 mcg of Vitamin A. Its dried version, the dried apricot packs the same nutritional value. 10 dried apricots contain around 60 mcg of Vitamin A with a high amount of fibre and antioxidants.

11. Watermelon

Watermelon is one of the best foods to enjoy in hot summers. Around 92% of the watermelon by weight is water. But it contains some essential minerals and vitamins including Vitamin A and C. Every 100 gm serving of watermelon provides 28 mcg of Vitamin A.

12. Papaya

Papaya is a good source of Vitamin A. It also contains other immunity vitamins that support healthy immune system functioning. Lycopene is a natural pigment found in foods that are red or orange, protects the body from sun damage and protects the body from several cancers.

13. Tomato Juice

Tomatoes are a rich source of Vitamin C and lycopene, which work as antioxidants in the body. Its unique plant compounds and high amounts of Vitamin A make it extremely healthy for the gut. Around 180 ml serving of tomato juice contains 42 mcg of Vitamin A.

14. Guava

Guava packs the highest amounts of Vitamin C. Furthermore, the fruit also contains good amounts of Vitamin A. Every 100 gm serving of guava contains 31 mcg of Vitamin A which makes up for 3% of the daily recommended requirement of Vitamin A.

15. Passion Fruit

Passion fruit is a beneficial fruit with a healthy nutrition profile. It packs high amounts of vitamin A that improves eyes, skin, gut and immunity. Every 100 gm serving of passion fruit contains 64 mcg of Vitamin A.

Other Functions of Vitamin A

In addition to promoting gut health and boosting immune response, other function of Vitamin A includes:

Supports reproduction

Aids in healthy vision

Ensures proper functioning of important body organs like the heart, lungs, and kidneys

Promotes skin health

Improves growth and development, aids bone remodelling.

Conclusion

Vitamin A is activated by the gut bacteria in the gastrointestinal tract which in turn improves the immune function in the body. The role of vitamin A in gut health is profound. Foods that have vitamin A, therefore, go a long way in up keeping gut health and immune function. The best way to ensure maximum intake of Vitamin A is to include healthy amounts of foods with vitamin A.

Here are a few mistakes you are most likely to make:

 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, causing a higher probability of spinal problems. The key is to bring a workable balance in doing both.

4. You try to isolate your muscles too much

Trainees who emphasize on leg extensions and leg curls instead of just plain old heavy squatting end up becoming quad or glute dominant. Compound exercises are your best bet in bringing your muscles up to optimal strength together.

As you can see, it is vital to keep the strength levels of complementary muscles in mind in building a strong, good-looking body.

Until next time, train hard and stay strong!

Are you tired of living with a midriff that jiggles like jelly each time you move your body? If you’ve been there and done that with all kinds of age-old methods, then this story is for you. Once you kill that belly fat, you’ll be able to get back your curvaceous body and hopefully wont shy away from that fitted dress.

 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 to exercise. Carbohydrates and proteins are very important for you, so make sure you include them in your diet to get the energy you need for that run in the evening. Once the body gets energy, it will start breaking up carbohydrates and other accumulated fat for it. And while doing this, proteins will boost your metabolism. This does not mean that you put anything that is in front of you into your mouth. Make a diet chart of the best food items that can give you energy yet help you lose weight and stick to it. No cheating!

5. Include raw veggies

Raw and uncooked food takes time to digest and the body will source energy from within by breaking down the unwanted fat, thus leaving you with a trimmer waistline.

6. Avoid alcohol

Alcohol makes it difficult for the body to burn fats. If you must have it, stick to a glass of wine and tell yourself you can have no more.

7. Start having low-fat dairy products

Two to three helpings every day in the form of cottage cheese (made with reduced fat milk), low-fat yogurt and skimmed milk will help your body get rid of the excess weight.

8. Add protein to your diet

Vegetables like hot peppers and beans are high in protein and help in increasing metabolism of the body. Have a generous helping every day and see the results for yourself.

9. Don’t forget fibre

Multi-grain bread and whole grain cereals are rich in roughage which helps in flushing the waste from the body.

Adopt these simple tips in your daily life and watch that belly fat melt away!

How To Get Six Pack Abs

 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 the process. The hard part is making your body so lean that your muscle definition actually shows. That’s where dear ab-seekers, fat loss comes into play.

Now there have been books written on fat loss, fat burner available in market, fat burner pills, fat burner capsules, fat burner medicine online, lives dedicated to this godly concept, papers published and one thousand supplements developed to do the trick for you. But today I’m going to share a shortcut technique on how to get six pack abs faster. Sounds exciting? Keep reading.

Now if I keep writing about fat loss, this article would go on and on so I’m going to give you few well known six pack abs diet strategies and few secrets which aren’t that popular but works like magic. Here you’ll just have to take them with a pinch of salt as I’m not going to explain the reason why what I’m saying makes sense. I’m just going to give you the hard facts with very brief explanation, the to-do list, spoon-feed you if you are willing to follow.

I learned these tricks from a lot of research, study, discussion and of course personal experience. The first time I had a breakthrough loss – I lost 4″ off my waist in 3 months – (Yes that’s a very good speed and I made a note of my measurements every three days) – I was thrilled as if I had discovered that secret portion, the panacea. Now I can comfortably reduce my body fat anytime I want and the secrets go like this:

1. Exercise is 25% important, Diet is 75% important

If you are a lazy fellow like me, who likes to put in the minimum effort for the minimum result, this is a good news for you. Six pack abs diet includes – low fat, low calorie foods; drink a lot of water, avoid sugar & there can be weight loss supplements as per your requirement. Exercise is important, but the amount of effort you will need to get the same result by exercise is vastly different than if you control your diet along with your best exercise. You might run 10 miles every day and you end up burning 300-500 calories. You can avoid stocking up on those calories by not eating a chocolate ice cream – as simple.

Related Post: Omega 3 Tablet for Skin

2. Protein Protein Protein

Love protein. Go crazy after protein. When looking for six pack abs, protein intake needs to be high. Not only for building muscle, but also for losing weight. There is no better nutrient than protein. Eat all protein rich foods and shun all fried and fatty foods. Try having protein shakes to replace meals – that is the best form of nutrition ever. (Protein blends work best here). This is also important because when you’re trying to cut fat, you inevitably lose muscle as the body breaks down protein. To keep muscle intact and to lose fat, high-protein, low-fat is what one should consider as the diet for six pack abs.

3. Metabolism is the key

Your metabolism (the basic processes that go in your body) requires energy. For that purpose, the body keeps using stored fat, glycogen and sometimes even muscle. You’d want to keep metabolic rate be high so that your body keeps burning fat even while you’re not working; even when you’re sleeping. To increase your metabolic rate, many fat loss supplements are available which will help you lose fat much faster than you could otherwise. Weight training keeps your metabolism high for a longer time than cardio exercises- so do muscle training as frequently as possible. Increasing muscle size also leads to higher metabolism- so if you have bigger muscles, you’ll lose fat faster.

4. Quality over quantity

When it comes to six pack abs workout program slower you move, farther you go. Give yourself at least four count per rep on your abs along with added weight for your twelve reps. It will yield much deeper cuts than doing hundred sit ups. Anyways your metabolic rate and calories combustion are all related, so it’s better to work on volume of your six pack abs workout. So instead of multiplying your abs exercise hundred times a day, it’s better to slow down and focus on getting the most out of each rep.

Related Post: Uses of Vitamin D Capsule

5. Myths about “dieting” and the hidden secret

Million of fat-loss diets will be available on the internet or from nutrition specialists. But what most people forget is the effect dieting or a low-calorie diet has on metabolism- it slows metabolism down. Your body is smart and highly evolved. As soon as it detects that sufficient calories are not supplied, it starts to slow down its processes and thus uses lesser energy, making your fat loss process slower. So how do you fool your body?

Diet plan for six pack abs – Rememeber the 3-day-1-day rule? For 3 days, be on a very strict low-fat, low-carbohydrate, high-protein diet. By low-carbohydrate, I mean to avoid sugar (or sweets), starchy foods(e.g. potatoes, bread, rice). The next day- let yourself loose a bit. Have a higher amount of carbohydrates. Eat normal food – have bread, root some sugar. The morning after this day, you will notice serious reductions. Don’t believe me? Try it and see for yourself.

The benefit of this scheme is two fold. Firstly, that one day of ample carbohydrates brings up metabolic rate to a normal. This way you fool your body for a small amount of time. It’s much easier to follow this routine because you’ll have a break from dieting every 4th day.

There are 50 other things that should be taken care of that could be mentioned but this will help you from sure like it helped me. So try to add this to your routine for a while and you will see the difference.

The first day at the gym. Your first encounter with the weights and the first time you actually felt a pump running through you. Pretty amazing day wasn't it? Read the most lifting mistakes beginners make in gym!

 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. Some are even using two hours to talk! If you wanted some place to talk to strangers, use the internet! Do not think you’re going to achieve your physique by talking to that fit girl on the treadmill! There are some gym rules you must follow. Headphones in, world off, beastmode on. That’s the rule to go by!

4. Relying too much on supplements

What are supplements? Protein or Vitamin Supplements by definition supplement, or add on, to your diet. Just like there are no shortcuts, there are no magical pills that will help you achieve your fat loss and muscle building goals! However supplements will surely give you the edge on to workout harder, faster and recover better. Relying on something is however just foolish.

5. Not keeping cardio and weight training in a balance

Interestingly, here the guys and girls differ. Girls immediately end up doing a lot of cardio because they fear that weight training will make them bulky, which is utter nonsense, and guys are guys so they only want to be big. Listen up. You will not get ripped until you do proper cardio. Balance the two and your results will surely astound everyone!

6. Not tracking your workouts

You can force yourself to grow, through the concept of progressive overload. What is progressive overload? It is slowly increasing the weights for each exercise and in order to do this you must track how much you lift on a particular exercise. Do remember that these increases are incremental, meaning we are looking at a 0.5kg increase every week or two weeks. For eg: if I squat 80kg and three months later I’m still squatting 80kg, I have made zero improvement. Tracking your workout will get those numbers up, which in essence will make your muscle mass go through the roof!

7. Missing workouts/ Overtraining

Again one of the common lifting mistake is either doing too much or too little. Although these are differing concepts the underlying idea is the same. There are people who miss workouts regularly. Don’t be that guy/girl. Because your body doesn’t realize if it’s Saturday, or it’s your birthday or it’s a festival. It just knows resistance and being sedantry. DO NOT miss workouts. Likewise don’t do too much because your body isn’t used to too many sets and reps. Beginners should use a full body routine and not go up of 5 sets in any exercise.

8. Using a professional bodybuilder or celebrities workout

For the love of god! Do not use a professional bodybuilder’s or celebrities workout. Most likely they have been training for decades more than you! This means their recovery rates, training knowledge and body building exceed you in massive quantities. Yes, there are idols that everyone must admire and goals that one can tend towards but 26 sets of curls for a beginner will harm rather than benefit.

9. Not training legs

This is by far the most irritating and biggest mistake beginners make. They want a big chest, broad shoulders, a big back and solid abs but no legs. Focus on muscle proportion and aesthetics are very important and trust me guys, no woman fancies a top-heavy, chicken legged man! Legs are especially important for beginners because exercises like squats build and circulate the most amount of natural testosterone. You can’t spell LEGENDARY without LEG DAY!

10. Forgetting about nutrition

Last but surely not least and dear to my heart is that mostly everyone in the gym forgets about their nutrition. Trust me, I’m guilty as well! But the simple facts are the gym is only 30% of the whole picture. 70% is diet and for beginners it’s vital that your body receives proper amounts of protein, carbohydrates and fats. All these macronutrients are vital for your body and without them you can kiss your gains goodbye.

Choose The Best Multivitamin

 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 Academy of Nutrition and Dietetics, it is especially important that you include multivitamins in your diet if:

The daily calorie consumption is less than 1600 calories. 

You have food restrictions as a result of a medical condition or allergies. 

You are vegetarian or vegan or have made dietary restrictions voluntarily. 

You have a physically demanding lifestyle. 

There are other vitamin and mineral requirements based on age, lifestyle, gender and more. For example, older adults are at a higher risk of vitamin D deficiency, while women are at a higher risk of iron deficiency. 

Features of the Best Multivitamin Supplements

Understanding what to look for in the best multivitamin is the first step. Here are the most important features that make up a good quality multivitamin supplement: 

Complete array of nutrients: Check the label for the list of nutrients included in the supplement. It should contain all the vitamins and all the essential minerals, including zinc, potassium, calcium, magnesium and iron and others that are commonly overlooked like selenium, iodine, molybdenum, manganese and chromium. If it contains trace elements such as silica and boron, it is an added bonus. 

Opt for supplements with active forms of nutrients: Minerals and vitamins in their active form are better absorbed by the body. For example, instead of synthetic B Vitamins, it is better to choose methylated B vitamins. Similarly, chelated minerals are easily absorbed by the body. 

Avoid products with additives: Whatever form of multivitamin you choose to include in your diet, the best multivitamin is one which does not contain any artificial sweeteners, flavours, fillers, and unwanted ingredients. 

The product should be certified: Always choose a product that contains a GMP or Good Manufacturing Practices. This means that the product complies with the current quality and safety standards when manufacturing products. It is even better if the product that you choose is third-party tested. Some examples of third-party verification companies are ConsumerLab.com and NSF International. 

Choose well-known brands: It is a good idea to ask for recommendations when choosing a daily multivitamin for the first time. Brands that have been in the market and have been used by consumers for a long time are the most reliable ones. 

Customised Nutrition with Multivitamin Supplements 

Multivitamins for kids differ from those required for women or men. When it comes to multivitamins, there is no one size fits all. For optimal health, you need close to 30 vitamins and minerals each day. However, the quantity of each nutrient varies according to lifestyle, gender, age, health history and other factors. Here are some categories that you can look out for when looking for the best multivitamin.  

Multivitamins for Women 

Men and women have different hormones, physiologies and metabolic processes. Therefore, the nutritional requirements also vary significantly. A multivitamin for women also varies according to the stage of life that she is in. For instance, the requirement of a woman during pregnancy is drastically different from the requirement during menopause. 

Overall, for women, some of the important nutrients to look for when choosing a daily multivitamin are Vitamin B12, Folic acid, Vitamin D, Iron and Calcium. It is a good idea to purchase multivitamins that are specifically labelled for women as they consist of the right nutrients in the required quantity per day. However, if you are pregnant, breastfeeding or menopausal, it is important to check with your doctor before adding any supplement to your diet. 

Multivitamins for Men

The nutritional requirements of men are quite different. The factors that tend to affect the health and lifestyle of men are stress, a sedentary lifestyle, and lack of sleep, among many others. Men also are at risk of health issues like prostate cancer. So, when looking for a multivitamin for men, make sure that it is rich in nutrients that support good health based on these external factors and prevent specific health issues. 

One of the most important nutrients to look for in the best multivitamin for men is Vitamin E as it helps improve prostate health. Multivitamin for men also contains antioxidants like Vitamin C and Vitamin E and minerals like zinc and selenium. While a lot of attention is paid to women’s bone health, men must be equally cautious. Therefore, choosing a supplement with vitamin D and calcium is important as these are among the major causes of deficiencies in men, too. 

Some supplements contain additional ingredients like carotenoids that help prevent macular degeneration. B vitamins are essential for men as it plays an important role in energy production, processing protein and maintaining the structure of the muscles. 

Prenatal Multivitamins

There are specially formulated multivitamins for women who are planning to get pregnant. The nutrients in these supplements are important for both the mother and the foetus. According to the Centre for Disease Control and Prevention, women should consume at least 400mg of folic acid each day in their childbearing years. 

When you are planning a pregnancy, avoiding excessive Vitamin A is important as it can lead to birth defects in the baby. So, consulting your doctor about the right dosage is recommended. During pregnancy, only use the supplements that your doctor prescribes as they take into account various health factors affecting you and your baby. 

Multivitamins for the Elderly 

As you age, the metabolism slows down. As a result, nutritional requirements also change. Another major change that occurs when you are older is a reduction in appetite. So, getting all the nutrients that you need is harder. This is why using a multivitamin is highly recommended, especially after you are 50 years old.

The most important nutrients to take when you are above 50 are vitamin D and calcium. Bone-related injuries are higher when you are older, and it is important to maintain strong bones and prevent them. Vitamin B12 is vital to stay energetic and support several metabolic functions when you are older. 

The best multivitamin for older individuals is one that contains a good dosage of potassium. This reduces the risk of hypertension, especially when combined with a healthy diet. 

Multivitamins for Kids

There are several reasons why a daily multivitamin may become necessary for children. First, there could be underlying nutritional deficiencies that cause developmental issues. Second, children tend to be fussy eaters. This leaves parents with limited food choices, which makes it harder to get all the nutrients that children require in their growing years. Lastly, children who are active or athletic need a higher quantity of nutrients to support their higher levels of physical activity. 

The best multivitamin for children is based on their specific age group. This ensures that there is no risk of overconsumption, which can also have detrimental effects on health. Choose a supplement that is made with natural ingredients and free from artificial colours and flavours. 

When choosing children’s multivitamins, special attention must be given to calcium and vitamin D as it helps in the formation of strong bones. The next most important nutrient is zinc, as it supports the immune system and helps in proper development. Vitamin A deficiency is extremely common in children. Look for a supplement that contains Vitamin A, as it helps in eye health and also keeps the skin and hair healthy. Immunity-boosting vitamins like Vitamin C and Vitamin E are also powerful antioxidants that your child needs every day in an adequate amount. 

Conclusion 

Whenever you are choosing a supplement for the first time, make sure that you consult an expert. The best multivitamin is one that supports your health and provides nutrients in the right amount and not more or less than the recommended daily allowance. 

Role of the Liver

 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 also stores vitamins and minerals to prevent their shortage. It also aids in the release of plasma proteins such as albumin and clotting factors which are necessary for blood to clot.

Because liver injury and disease can have a significant impact on overall health, maintaining your liver in good shape is essential. A few vitamin deficits have been linked to liver illnesses, while their precise roles aren’t well understood.

Vitamins for Liver Health

Vitamin deficiencies can trigger a lot of problems, so it’s vital to eat a well-balanced diet to promote healthy liver function. However, there’s presently no solid scientific evidence that the vitamins for liver play a specific role in disease prevention or treatment.

Make sure you have enough important vitamins for liver in your diet to help your liver work properly. If your diet isn’t providing enough, you may want to think about taking supplements. Some of the pivotal vitamins for liver health have been listed below:

Vitamin A and Iron

According to a study published in the 2000 issue of Nutrition, vitamin A and iron deficits are amongst the most frequent dietary deficiencies worldwide. Vitamin A deficiency can lower iron levels that may cause anemia, whereas low iron can cause vitamin A levels in the liver to drop. Iron deficiency anemia is better treated with vitamin A in combination with iron than with either of them alone.

Although vitamin A is one of the best vitamins for liver repair, large doses can be harmful to the liver. Iron may encourage the production of scar tissue in the liver. Those with chronic liver disease, particularly cirrhosis, should avoid iron-fortified multivitamins unless their doctor confirms that they are deficient in iron.

Vitamin D

Vitamin D is considered one of the most essential vitamins for liver health. According to experts from the University of Tennessee in Memphis, vitamin D deficiency affects more than 90% of people with chronic liver disease. Cirrhosis, an advanced version of liver disease that can progress to liver cancer, was shown to have a higher rate of severe vitamin D insufficiency, according to the researchers.

In addition, vitamin D insufficiency has been related to pathogenesis of liver disease caused by hepatitis B (HBV), a virus that damages the liver, according to a 2013 study. Excessive vitamin D, which is mainly caused by taking too many supplements, can lead to a loss of appetite, nausea, and vomiting as well as increased calcium levels in the blood and stunted growth.

Vitamin E

Because of oxidative stress, people with NAFLD and NASH (non-alcoholic steatohepatitis, a form of NAFLD) have low amounts of vitamin E in their blood. When you don’t have enough antioxidants to neutralize other molecules called free radicals, you get oxidative stress, which causes harmful imbalance in the body. Cells are harmed by this, which might be caused by alcohol, drugs, or other reasons.

A potent antioxidant, vitamin E for fatty liver supports the balance of antioxidants and free radicals. Furthermore, a 2014 study found that individuals who got vitamin E for fatty liver over the period of 96 weeks had lower inflammation and fat content in their livers, as well as less liver cell death.

Similarly, vitamin E provides numerous benefits for people with liver disorders, but too much of it can be dangerous. Vitamin E in excess of 1,200 IU per day might thin the blood and induce bleeding.

Vitamin B12

According to the University of Maryland Medical Center, vitamin B12 is the only B-complex and water-soluble vitamin that is stored in the liver for years. Water-soluble vitamins for liver, on the other hand, are rarely stored and must be ingested on a regular basis to maintain enough levels for good health.

A healthy diet and supplementation of vitamins for liver detox can help you in keeping your liver healthy. Those with chronic liver illness, on the other hand, should be conscious of the amount of vitamin E, vitamin A, and iron in their diet. Treating chronic liver disease will be made easier by learning what to look for and selecting a suitable multivitamin.

Vitamin C 

Vitamin C is also an antioxidant that aids in the neutralization of other molecules known as free radicals. When there aren’t enough antioxidants in the body, it causes oxidative stress, which can injure cells and lead to liver disease. Vitamin C also aids in the prevention of fat buildup in the liver, which can contribute to fatty liver disease.

Conclusion

Now you know how critical it is to add these vitamins for liver health in your diet. Deficiency can result in not only liver damage and diseases but a slew of other health issues as well. In general, a well-balanced diet rich in fresh fruits and vegetables, lean meats, low-fat dairy, whole grains, and healthy fats can offer all the vitamins for liver that your body needs. Take this World Liver Day as a reminder to create a healthy lifestyle in order to ensure utmost care towards one of the most important organs of your body

Benefits of Vitamin B9

 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 an increased risk of heart disease. High levels of homocysteine can damage the lining of the blood vessels, leading to the formation of plaque and increasing the risk of heart attack and stroke. Adequate levels of folic acid can help reduce the risk of heart disease by reducing homocysteine levels.

4. Supports the Immune System

Vitamin B9 plays an essential role in maintaining a healthy immune system. It helps produce and maintain white blood cells, which are crucial for fighting off infections and diseases. Low levels of folate have been associated with a weakened immune system and an increased risk of infections.

5. Supports Red Blood Cell Formation

Red blood cells carry oxygen throughout the body. A deficiency in vitamin B9 can lead to a type of anemia called megaloblastic anemia as Vitamin B9 is needed for production of red blood cells.

6. May Help Reduce the Risk of Cancer

Studies have shown that adequate levels of vitamin B9 may help reduce the risk of certain types of cancer, including colorectal cancer, breast cancer, and pancreatic cancer. Folate helps repair damaged DNA, which can prevent cells from becoming cancerous. It also plays a role in cell division and growth, which can help prevent abnormal cell growth.

7. May Help Improve Mood

Research suggests that vitamin B9 may help improve mood and reduce the symptoms of depression. Folate plays a crucial role in the production of neurotransmitters such as serotonin and dopamine, which are essential for regulating mood and emotions.

Sources of Vitamin B9

Listed below are some of the best sources of Vitamin B9 that you must include in your diet:

1. Leafy Greens

Leafy greens such as spinach, kale, collard greens, and broccoli are excellent sources of vitamin B9. One cup of cooked spinach contains approximately 263 mcg of vitamin B9, which is about 66% of the recommended daily intake. Other leafy greens also contain high amounts of vitamin B9, with one cup of cooked kale containing approximately 177 mcg of vitamin B9, one cup of cooked collard greens containing approximately 177 mcg of vitamin B9, and one cup of cooked broccoli containing approximately 104 mcg of vitamin B9.

2. Legumes

Lentils, chickpeas, and black beans are good sources of vitamin B9. One cup of cooked lentils contains approximately 358 mcg of vitamin B9, which is about 90% of the recommended daily intake. One cup of cooked chickpeas contains approximately 282 mcg of vitamin B9, and one cup of cooked black beans contains approximately 256 mcg of vitamin B9.

3. Citrus Fruits

Citrus fruits such as oranges, lemons, and grapefruits are excellent sources of vitamin B9. One medium-sized orange contains approximately 40 mcg of vitamin B9, which is about 10% of the recommended daily intake. Citrus fruits also contain high amounts of vitamin C, which can help boost the immune system and support the body’s natural defenses.

4. Grains

Many grains, such as bread, cereal, and pasta, are fortified with folic acid, which is a synthetic form of vitamin B9. One slice of bread can contain up to 40 mcg of folic acid, and one cup of fortified cereal can contain up to 400 mcg of folic acid. However, it is important to note that natural sources of vitamin B9, such as leafy greens and legumes, are more beneficial for the body than synthetic forms of the nutrient.

5. Liver and Organ Meats

Liver and organ meats such as beef liver and chicken liver are excellent sources of vitamin B9. One 3-ounce serving of beef liver contains approximately 215 mcg of vitamin B9, which is about 54% of the recommended daily intake. One 3-ounce serving of chicken liver contains approximately 147 mcg of vitamin B9.

6. Eggs

Eggs are also a good source of vitamin B9. One large egg contains approximately 22 mcg of vitamin B9, which is about 6% of the recommended daily intake. Eggs also contain high amounts of protein and healthy fats, which can help support muscle growth and heart health.

7. Asparagus

Asparagus is a nutritious vegetable that is rich in vitamins and minerals, including vitamin B9. One cup of cooked asparagus contains approximately 262 mcg of vitamin B9, which is about 66% of the recommended daily intake.

Fruits Containing Vitamin B9

If you want to add more fruits in your diet and also get enough Vitamin B9 then incorporating the below mentioned fruits into your diet might be helpful.

1. Citrus Fruits

Citrus fruits such as oranges, lemons, and grapefruits are excellent sources of vitamin B9. Citrus fruits also contain high amounts of vitamin C, which can help boost the immune system and support the body’s natural defenses.

2. Avocado

Avocado is a nutrient-dense fruit that is rich in vitamins and minerals, including vitamin B9. One medium-sized avocado contains approximately 163 mcg of vitamin B9, which is about 40% of the recommended daily intake.

3. Papaya

Papaya is a tropical fruit that is rich in vitamins and minerals, including vitamin B9. One medium-sized papaya contains approximately 115 mcg of vitamin B9, which is about 30% of the recommended daily intake. Papaya also helps support immune function, skin health, and electrolyte balance.

4. Kiwi

Kiwi is a small, nutrient-dense fruit that is rich in vitamins and minerals, including vitamin B9. Kiwi also contains high amounts of vitamin C, vitamin K, and fiber, which can help support immune function, blood clotting, and digestion.

5. Strawberries

One cup of strawberries contains approximately 40 mcg of vitamin B9, which is about 10% of the recommended daily intake. Strawberries also contain high amounts of vitamin C, antioxidants, and fiber, which can help support immune function, reduce inflammation, and improve digestion.

6. Raspberries

Raspberries are a small, sweet fruit that is rich in vitamins and minerals, including vitamin B9. Raspberries also contain high amounts of vitamin C, antioxidants, and fiber, which can help support immune function, reduce inflammation, and improve digestion.

7. Blackberries

Blackberries are a sweet and juicy fruit that is rich in vitamins and minerals, including vitamin B9. One cup of blackberries contains approximately 36 mcg of vitamin B9, which is about 9% of the recommended daily intake.

Conclusion

Incorporating vitamin B9 into your diet is essential for maintaining overall health and wellbeing. It plays a crucial role in red blood cell formation, DNA synthesis, and cell growth and repair. While supplements are an option, it’s always best to obtain nutrients from natural food sources. By including folate-rich foods such as leafy greens, legumes, and fortified grains in your diet, you can easily meet your daily folate requirements.

What are Some Common Sources of Minerals?

 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 contraction of blood vessels and muscle function, releasing hormones and enzymes, producing energy, aiding blood clotting, and providing immunity to the body against diseases.

Food Sources: Leafy green vegetables, dairy products

Ideal Daily Intake: 1000-1200 milligrams for adults

2. Magnesium

Magnesium is either naturally present in food items or can be added to some food products. It is also used in the composition of certain medicines. It helps our body to regulate muscle and nerve functions and aids certain biological processes. It also helps control blood sugar levels as well as blood pressure. Magnesium also supports the synthesis of biomolecules.

Food Sources: whole grains, green leafy vegetables, legumes, dark chocolate, nuts and seeds, fish like mackerel, and other sources

Ideal Daily Intake: 400-420 milligrams for men; 310-320 milligrams for women

3. Phosphorus 

Phosphorus is present in every single cell of our body and amounts to 1% of our total body weight. It is found in bones and teeth and plays a key role in their formation. This macromineral aids the absorption and utilisation of carbohydrates and fats as well as development of protein essential for cells and tissues. It also helps maintain kidney function, muscle contractions, and enhance nerve signalling.

Food Sources: Milk and dairy product, meat, eggs, poultry, fish, baked goods, and so on

Ideal Daily Intake: 1250 milligrams for individuals between 9 and 18 years of age; 700 milligrams for individuals older than 18 years

4. Potassium

Potassium aids nerve function, muscle contraction and is also good for the heart. This nutrient is essential to maintain fluid and electrolyte balance in the body. Potassium is among the most important minerals for our body that also support muscle building by utilising energy released during metabolism of carbohydrates.

Food Sources: Meat, vegetables, fruits rich in citrus, milk and dairy products, seafood, and others

Ideal Daily Intake: 3500-4500 milligrams for adults

5. Chloride and Sodium

The molecules of the minerals sodium and chloride are generally combined as salt (Sodium Chloride or NaCl). These minerals are the most important electrolytes to maintain fluid balance in the body. No supplements are required for Sodium Chloride. Sodium regulates nerve impulses and helps in muscle contraction. It can also be added to food separately by the manufacturer. Chloride is a key part of digestive juices present in the stomach.

Food Sources: Table salt

Ideal Daily Intake: 1.5 and 3.8 grams of sodium chloride

6. Sulphur 

Methionine and Cysteine are sulphur-containing amino acids that are used to make protein. Sulphur is one of the important minerals for our body, that play an important role in DNA repair and has rich antibacterial properties that are beneficial for the skin since they fight the bacteria that cause acne. It is also beneficial for arthritis and muscle pain.

7. Chromium

Chromium aids the processing of macronutrients (fats, carbohydrates, and proteins) in our body, and stimulates the synthesis of fatty acids and cholesterol. It also helps control blood sugar levels and enables insulin action. Hence it is considered to be one of the rather unknown yet important minerals for our body.

Food Sources: Meats, leafy and green vegetables, grains, fruits and juices, and so on

Ideal Daily Intake: 35 mcg for males between 19 and 50 years and 30 mcg for those who are 51 years or older; 25 mcg for females between 19 and 50 years of age and 20 mcg for those over 51 years.

8. Cobalt

Cobalt plays a role in the production of blood cells and helps maintain functioning of the nervous system. It is an essential part of foods rich in vitamin B12.

Food Sources: Dried fruits, leafy green vegetables, organ meats, seafood, dairy products, and other sources

Ideal Daily Intake: 5 to 8 mcg

9. Copper

Copper helps create red blood cells. It also helps maintain healthy bones, blood vessels, nerves, and immune system, and facilitates better iron absorption. Even though there are numerous important minerals for our body but an overload of minerals including copper may be dangerous for the body.

Food Sources: Seafood (specifically shellfish and oysters), whole grains, nuts, potatoes, beans, and so on

Ideal Daily Intake: 890 mcg for teens (11-18 years) and 900 mcg for adults (19 years and older)

10. Fluoride

Fluoride helps harden the enamel on tooth and maintains bone health.

Food Sources: Tea, fruit juices, and fish consumed with bones

Ideal Daily Intake: 1.4 to 3.4 mg in areas with fluoridated water, and 0.3 to 1 mg in areas without fluoridated water

11. Iodine

Iodine is one of the very important minerals for our body. It helps regulate thyroid hormones, sustains metabolism, and is essential for brain and bone health. It may also reduce the risk of chronic diseases and illnesses like breast cancer, eye disease, diabetes, heart disease, and stroke.

Food Sources: Dairy products, seafood, poultry, eggs, and grains

Ideal Daily Intake: 150 mcg for individuals of ages 14 years and older

12. Iron

This is one of the most important minerals for our body. It acts as a mode of transport for oxygen in red blood cells and is an important component of haemoglobin. It boosts metabolism and plays a crucial role in neurological development and growth.

Conclusion

Consuming more than the recommended doses of minerals for our body may end up being even more harmful than a deficiency of any of the minerals mentioned above. Therefore, it is recommended that you consult a doctor for the appropriate amount of mineral diet or mineral supplements to be consumed.

We have all heard about Gym Etiquette and some of us feel strongly about it. Read on to find out why you should embrace gym etiquette & how it can enhance your workouts for good!

 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 will impact your workout.

A Word About Cardio – we are all too familiar with cardio machines not being available and people using one for like half an hour. Don’t let this bother you at all – you can get a killer warm up doing squats or jumping jacks and the like. The gym is not about the machines – it’s about doing the right set of exercises and improvising for the best outcomes.

3. Don’t Roar!

Unnecessary loud noise tends to deteriorate peace and makes the work out more chaotic. If you focus on conversation, then you’re definitely not focusing on your reps. Also, if you’re growling or grunting – it’s ok, as long as you are at the end of your strength. Voicing a roar on every rep isn’t a good idea. Yes, the gym is about strength & manliness – but it’s also about focus.

4. Don’t Dish Out Unwanted Advice

It feels great when you get to guide newbies. However, it’s not why you’re in the gym. A better idea is to lead by example. Also, people have different goals, issues and paths. Some prefer strength training while others are nuts about pilates. That’s why good gyms have different instructors. Leave training the noobs to the trainers – they are suited to the job. Also, you go to the gym to train yourself – not someone else. However, if you see someone doing incorrect exercises – it’s a good idea to speak to that person & show him the correct form. Better still, ask an instructor to show him how it’s done. The right person is the gym instructor who will guide them in the right direction. Don’t forget that your critique might actually harm someone’s motivation.

5. Don’t Stare

That gorgeous gal might be the most wanted babe in the gym. Chances are you might want to hit on her. However if your advance are towards the machine next to hers will only signal pushy behavior and definitely unwelcoming. Ogling at them would only make things uncomfortable for you and her. Moreover it’s not even decent to stare at women while they are working it out. It tells them that you’re a pervert – not the best message at all.

6. Ringer Off Please!

You want to be updated with the latest information about your office circuit or close friend’s whereabouts. Of course, the world is moving fast – but it’s not something that you will not be able to catch up with once you’re done with your work out. Remember that you’re in the gym for a limited 50 to 70 minutes. Don’t text, don’t call, don’t play games. Work out. You owe that much to yourself.

7. Dress Right

While it is critical to choose the right fitness machine to tone your body it is all the more important to choose the right gear to sweat it out. So while lose clothing tend to hamper your workout speed, tight ones tend to hamper your circulation making it tough to breathe. Choose the right workout gear to sweat it out. Sure it feels good to wear something that shows off your hot bod – but nothing feels better like feeling 100% healthy. It’s a critical choice, so make the right one.

8. Don’t Show off

You might tend to catch upon certain Mr. India in the gym grunting and panting their weight to catch other’s attention. While he may not know it, people usually are put down by such behaviors and address them as show-offs merely to grab attention of other gym members. Don’t get into the narcissistic mode – there isn’t much to gain from it & you’ll end up alienating some gym buddies.

9. Feeling Fresh

It might not be important for some men to lather roll-on over their bodies but this small effort only makes the pleasure of sweating it out more enjoyable and less smelly. A little deodorant is preferable. Also, it’s more hygienic and well advised. You want to amass strength & health – not stink.

10. Respect Thy Neighbour

Foul language tends to turn off people who are in gym. Being decent and talking less always acquires respect from other gym members. Like any other place, you are sharing your space with others. So be considerate to make sure that you don’t use language that can potentially hurt others.

some myths and facts about bulking.

 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 bodybuilding process to gain your ideal body. While it may help you gain significant muscle mass, it does absolutely nothing for your definition. Proper muscle definition is achieved in stage two, i.e cutting. 

Cutting involves gradually restricting your calorie intake while continuing your resistance workout regime to the point that your muscles begin to tone themselves. Since most bodybuilders begin to bulk right about six months before their competitions or shoots, there is not enough time for gaining muscle definition via cutting, effectively proving that bulking is not likely to give muscle definition in the short term. This is applicable to all ectomorph, mesomorph, and endomorph body types.

Myth #4: Meeting Your Caloric Requirements Is Enough

Fact

While upping your calorie intake does seem to be the one stop solution for your bulking requirements, it is important that you are mindful of what you are putting into your body. While calories may have the same values on paper, various foods have different calories. 

For example, hIghly processed foods, while being a rich source of calories, are also rich in refined carbs and saturated fats. Consuming these foods on a daily basis can give rise to a plethora of health related problems such as cardiovascular diseases and cancer, even if you are working it off at the gym. It has also been proven that consuming these processed foods can make it significantly harder for your body to build muscle composition and lose fat. 

Myth #5: Bulking Should Majorly Be Derived From Protein Intake

Fact

Several bodybuilders who are new to bulking have a tendency to assume that their additional caloric intake during this stage must comprise purely of proteins. While it is true that consuming protein is beneficial for muscle building, it is not enough to sustain the various changes that your body goes through during this process. 

Always remember to consume foods that are rich in protein as well as essential nutrients such as fat and carbohydrates in order to build muscle. These nutrients are beneficial for aiding your body with recovery after exercise.

Myth #6: You Must Eat Frequently In Order To Bulk

Fact

While there are several ways to ensure your minimum calorie consumption during the bulking stage of your journey, it is important that you remember to cut down your time at the dining table. 

A more efficient and time saving alternative to preparing various meals that suit your nutrition requirements is to consume protein drinks and nutritional supplements which help fill in the calorific gaps and to build muscle.

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 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 extreme hunger pangs that can lead to unhealthy snacking or eating habits. In order to avoid that, make sure that you eat all your meals through the day. Skipping meals also reduce the blood sugar levels that increase the depressive symptoms of PMS 

Include fresh fruits and vegetables, lean proteins and whole grains in your diet

Constipation or digestive issues are common PMS symptoms. Eating foods that are rich in fibre can reduce these symptoms. It is a good idea to include various fruits and vegetables to your diet, along with whole grains like rye bread, oatmeal or brown rice. 

Lean protein sources are usually rich in B vitamins. Riboflavin and thiamine, two types of B vitamins are known to reduce the risk of developing PMS. Studies showed that it is more beneficial to get your B vitamins from natural food sources instead of supplements. 

Say No to Sugar 

Right there, the biggest myth of PMS is busted. Although sweet foods are comforting when you experience PMS, they must be avoided as much as possible. During PMS, it is common to crave for sweet foods because progesterone and estrogen levels in the body are shifting. This also reduces the serotonin levels in the body. An imbalance in this neurotransmitter is known to trigger PMS symptoms and can even cause these sugar cravings. 

The best way to deal with these cravings is to increase your calorie intake. Instead of loading on sugar to make up for the calorie intake, try other sources. Foods that like whole grains are a recommended calorie source for women to manage the cravings caused by PMS. 

Pay attention to the fluids you are consuming 

Several studies show increased consumption of alcohol or caffeine-rich beverage during PMS. This is particularly true for women who suffer from Premenstrual Dysphoric Disorder. It is an attempt to manage the emotional symptoms that are predominant in these cases. Although there is not much evidence to support the fact that these drinks have a negative impact on PMS symptoms, it is a good idea to avoid them. Consuming water is known to reduce bloating. While this seems counterintuitive, most of the water retention during PMS is the result of excessive salt consumption. 

Avoid processed foods 

As mentioned above, salts are the primary cause of bloating. Most processed foods contain salt in one form or another. Therefore, a PMS diet must consist of fresh food rich in fruits, vegetables, proteins and carbohydrates. In case you are unable to cut back on these processed foods, drink as much water as possible to get rid of excessive sodium. 

Use Supplements 

Complete your PMS diet with vital supplements. For instance, a multivitamin gives you all the nutrients that you need to reduce symptoms like stress, emotional distress, and even abdominal pain and cramping. Make sure you consult your doctor before consuming any supplement. 

In addition to a healthy PMS Diet, a healthy diet with a fair amount of exercise is most effective in easing PMS symptoms and ensuring a healthy menstrual cycle. 

The Textbook Symptoms of PMS

 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 women need to be vigilant of PMS symptoms’ effects on their daily routine. 

Who is at Risk of Developing PMS Symptoms

Although it is widely believed that women always experience PMS symptoms when they have their periods, it is a misconception. Some women experience very mild symptoms that have almost no negative impact on their lives. 

However, it is a known fact that certain genetic and lifestyle factors put you at a higher risk of developing these PMS symptoms. Some of them include: 

A family history of mental health issues like depression and anxiety 

Family history of PMS 

Any physical trauma 

Emotional trauma 

Abuse 

Substance abuse 

Mental health issues like anxiety, depressive disorder or seasonal affective disorder 

Dealing with PMS Symptoms 

Unless the PMS Symptoms are severe, there are some measures that you can take to control them: 

Make sure that you drink plenty of fluids and stay hydrated. 

Consuming a balanced diet helps keep your overall energy levels up. 

Supplements like Vitamin D, Vitamin B-6, Folic Acid, or Magnesium can reduce abdominal cramps and emotional distress issues. 

Ensure that you get at least 8 hours of sleep every night to reduce fatigue

Exercise if you can as it keeps the levels of your happy hormones high, reducing emotional distress which is a prevalent PMS symptom. 

Reduce stress as much as possible. 

In the case of bloating or water retention, consuming a diuretic is known to help. 

A hot bag or a warm bath is one of the best remedies for abdominal pain and cramps. 

When Should You See the Doctor

When PMS symptoms are persistent and interfere with your life, you must go to a doctor. This includes any physical pain or emotional symptoms that do not let you function normally. It is not only important to reduce the symptoms but is also crucial to rule out any underlying health issues like: 

Endometriosis 

Anaemia 

Thyroid disease 

Chronic fatigue syndrome 

Irritable bowel syndrome 

Connective tissue diseases 

Rheumatologic diseases 

The doctor may also look into your family history of any persistent mental health issues. Following the diagnosis, your doctor may recommend medication to control PMS Symptoms or treat underlying health issues, if any. 

Many experts recommend that you maintain a log of PMS symptoms to determine if you are only experiencing a few symptoms or have pre-Menstrual Syndrome, a medically diagnosed health issue. 

Nutrition Tips

 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 for your body. All women should include complex carbohydrates in their meals to maintain a healthy body. Some of the best carbohydrates sources are millets, whole grains, cereals, seeds, brown rice, legumes, and nuts. Along with carbohydrates, make sure to include dietary fibre to maintain a healthy digestive system. 

Proteins 

Protein is one of the main macronutrients that is required for body structure and function. Protein is known to help with muscle synthesis, which can help with weight loss, gives you lean body mass, and boosts metabolism. Protein also keeps your feeling full for longer which easily reduces the risk of eating high calorie food, and controls caloric intake. Some of the best sources of proteins are milk, pulses, meat, eggs, and sprouts.

Fats

Fats help in supplying energy for the entire day of work and stress. A balanced diet consists of 20% of fats. There are three kinds of fats which include omega 3 fatty acids, monounsaturated, and polyunsaturated. Some of the best sources of healthy fats are olive oil, soybean oil, sesame oil, groundnut oil, and mustard oil. 

Folate 

Folate is the main nutrient of a balanced diet for pregnant women, essential to support fetal development in health and prevent neural tube defects. This vitamin is essential for amino acid synthesis. Some of the best sources of folate are chickpeas, lentils, dark green veggies, and beans. 

Calcium 

Calcium plays an essential role in heart and bone health and also helps with the functions related to muscle contractions and nerve impulses. Women must consume 1000 mg of calcium in a day. Some of the best sources of calcium are yogurt, cheese, milk, and other dairy products. If you are lactose intolerant, you can opt for almond milk, collard greens and soybeans. 

Iron

Women need more iron than men to compensate for menstrual cycles and during pregnancy. Women should increase their iron intake during menstruation and pregnancy. Some of the best iron sources are soybeans, seaweed, pumpkin seeds, kidney beans, and lentils. 

Fluids 

Water is the main fluid source and is vital for critical processes in the body, including oxygen and nutrients transfer throughout the body, digestion of food, lubrication of joints, excretion of waste material and maintaining body temperature. So, make sure to have enough water throughout the day.

Do not compromise on your daily needs, and don’t restrict your desire to eat certain foods. Remember that control your portion size, eat healthy, maintain a healthy lifestyle, this will definitely pay you in the long run. Whether you want a customized diet for weight loss for females, want to know more about the female hormone balancing foods, weight gain diet plans for women, healthy diet plan for women, or diet plan for weight loss for girls you can consult a nutritionist to know what exactly your body needs. 

Dietary Guidelines For Women and Men:

 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 2,600 calories per day

14 to 18 years old female: 1,800 to 2,400 calories per day

14 to 18 years old male: 2,200 to 3,200 calories per day

19 to 30 years old female: 2,000 to 2,400 calories per day

19 to 30 years old male: 2,400 to 3,000 calories per day

31 to 50 years old female: 1,800 to 2,200 calories per day

31 to 50 years old male: 2,200 to 3,000 calories per day

51+ years old female: 1,600 to 2,200 calories per day

51+ years old male: 2, 000 to 2,800 calories per day

Ensure these calories intake while curating a healthy diet for women or men. 

Protein Intake: Whether you are curating a fat loss diet plan for a female or a fat loss diet plan for male, protein can’t be ignored. Also plays a significant role in various other fitness goals but protein intake varies gender wise as well. Here are recommended dietary allowances of protein. 

Upto 5 months: 13 grams

5 months to 1 year: 14 grams

1 to 3 years: 16 grams

4 to 6 years: 24 grams

7 to 10 years: 28 grams

11 to 14 years old male: 45 grams

11 to 14 years old female: 46 grams

15 to 18 years old male: 59 grams

15 to 18 years old female: 44 grams

19 to 24 years old male: 58 grams

19 to 24 years old female: 46 grams

25 + years old male: 63 grams

25 + years old female: 50 grams

Pregnant female: 60 grams

Upto 6 month Lactating female: 65 grams

Second 6 months Lactating female: 62 grams

Follow any women fitness tips, you will find there are the protein intake guidelines. So, take the protein seriously in your diet plan. 

Vitamins & minerals: Though vitamins & minerals are very important for both males and females, daily recommendation varies as per age, gender, and medical conditions. These help in weight management so include them in the diet plan for weight loss for a female via natural sources or supplements. If you are underweight, you can use them in your diet plan for weight gain for a female as well as male. But daily recommendations vary. 

Calcium: Usually people take care of the daily calorie intake for men or women and miss incorporating minerals like calcium in their diet. 

4 to 18 : 1,300 mg per day

women 18 to 50: 1,000 mg per day

women over 50 to 70: 1,200 mg per day

pregnant women : 1,000 mg per day

Vitamin D: While curating the best diet plan for men or women, include vitamin D for sure. 

14 to 18 years old female: 15 mcg per day

14 to 18 years old male: 15 mcg per day

19 to 70 years old female / male: 15 mcg per day

70 years old female / male: 20 mcg per day

Folic acid: In any healthy tips for women, folic acid it included. Though it benefits men, there are several benefits to women especially in their pregnancy or lactation. 

Upto 6 months Female/ male: 65 mcg DFE

7 to 12 months Female/ male: 80 mcg DFE

 1 to 3 years Female/ male: 150 mcg DFE

4 to 8 years Female/ male: 200 mcg DFE

9 to 13 years Female/ male: 300 mcg DFE

14 years+ female/ male: 400 mcg DFE

Pregnant women: 600 mcg DFE

Breastfeeding women: 500 mcg DFE

A healthy diet for men or women has to go through many other checklists. It would be always better to think about their nourishment differently. Respect the differences and enjoy healthy living.

Best Foods To Promote Healthy Gut Bacteria

 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 on the list of gut health foods is pineapple. This fruit is rich in an enzyme called bromelain which is rich in digestive properties that are aimed at the proper breakdown of food into smaller molecules known as peptides. Peptides is also good for your skin. This helps in reducing the secretion of cytokines which can be detrimental to improving gut health. Additionally, pineapples are also a rich source of dietary fiber, which is useful for cleaning the gut and preventing constipation.

#2. Onion

Onion is one of the most potent good digestive foods as it contains quercetin, a strong form of oxidant that are useful for eliminating the presence of free radicals within the body. It also contains active compounds such as chromium which is responsible for boosting the production of insulin. Additionally, onion also contains vitamin c which helps in increasing the good bacteria in stomach and improving the immune system response. Additionally, vitamin c also helps with improving the function of our kidneys and promoting the elimination of toxic substances within the body which is essential for improving gut health. 

#3. Garlic

Next up on the list of good digestive foods is raw garlic. Not only is it useful for boosting the growth of good bacteria in stomach, it also contains a rich reserve of prebiotics, which is useful for boosting insulin levels and regulating our energy throughout the day. Garlic is also rich in other essential nutrients such as Vitamin C, Vitamin B6, manganese, and other active components such as allicin which are responsible for cleaning the gut and improving gut health. 

#4. Bone Broth

One of the most important good digestive foods is bone broth. It is a mixture of several essential types of meat and vegetables which are rich in nutrients and compounds such as collagen, amino acids, glutamine, and arginine which is important for cleaning the gut, enhancing the function of the immune system, reducing permeability, and improving the body’s response to inflammatory agents. Since it is rich in so many nutrients, gut health is actually a viable replacement for meals such as lunch and can be sipped throughout the day as well.

#5. Apple Cider Vinegar

Next up one the list of gut healing foods is apple cider vinegar. This ingredient is responsible for stimulating the production of stomach acid and increasing the amount of digestive juices in the stomach. It also has antimicrobial and antibacterial properties which help in stopping the spread of bad bacteria in our gut. Apart from boosting the growth of gut bacteria, apple cider vinegar also plays a huge role in improving the immune response of the body as well. 

#6. Ginger

Ginger is a rich source of essential nutrients such as magnesium, potassium, copper, manganese, and Vitamin C which are responsible for carrying out functions such as enhancing the immune system and cleaning the gut. Additionally, consuming ginger is also useful for preventing bloating and ensuring the smooth passage of food through the digestive tract, making it one of the most useful gut healing foods.

#7. Asparagus

Prebiotics are one of the major components of maintaining gut health. Asparagus is one of the richest gut health foods as it contains indigestible fiber insulin, as well as good bacteria in the stomach such as bifidobacteria and lactobacilli. Additionally, gut health foods such as asparagus are also rich in essential nutrients such as the B class of vitamins and antioxidant properties which are useful for eliminating the growth of free radicals within the body. 

Probiotic Supplements

One of the most essential nutrients required to maintain the proper functioning of gut health and ensure smooth digestion is probiotics. You can try adding probiotic supplements that are infused with multivitamins to your daily diet as a way of improving gut health. 

However, you must also make sure to consult with a medical health practitioner before supplementing your diet with any kind of nutritional supplement. 

Conclusion:

While consuming these foods is essential to improving the number of gut bacteria present in our body, we must also make sure that we are rounding off our nutrition properly by involving other food groups such as healthy fats, lean proteins, and complex carbohydrates. A good rule of thumb to follow would be to consume these gut health foods as a part of a healthy eating plate. You can also meet the recommended daily allowance of several essential vitamins by consuming nutritional supplements such as multivitamins.