7 Foods That Can Help You Avoid Dry Skin

It is common knowledge that maintaining a proper and balanced diet promotes healthier skin. Here are some tasty foods that you should add to your diet to avoid dry skin:

1.   Fish

fish

Image source: Center for Food Safety

Salmon, mackerel and other similar types of fish have monounsaturated and polyunsaturated fats that provide essential fatty acids. These fatty acids serve as natural moisturiser for the skin.  (Source: BBC Good Food) They are loaded with vitamin E, another popular antioxidant.

2.   Avocado

avocado

Image source: Flickr

Avocado is also known as alligator pear or butter fruit. Avocados are loaded with vitamins, minerals and antioxidants such as vitamins A, B, C, E and K. Just like fish, avocados have polyunsaturated and monounsaturated fatty acids that can help to protect your skin against damaged. (Source: Livestrong.com)

3.   Papaya

papaya

Image source: Sky HD Wallpaper

Aside from being an invaluable source of vitamin A (which can help to improve eyesight), papayas also help to protect the skin. They contain vitamin C, vitamin E and carotenoids such as beta-carotene and lycopene. (Source: Superfood Profiles) These vitamins can protect your skin against free radicals which are one of the common causes of skin aging.

4.   Olive Oil

olive oil

Image source: Huffinton Post

Olive oil has more monounsaturated fat compared to other types of plant oils. It is also rich in antioxidants. Research also shows that olive oil can prevent malignant melanoma – a type of skin cancer. (Source: Olive Oil Times)

5.   Nuts & Seeds

nuts & seeds

Image source: Chacha

Nuts and seeds are also loaded with vitamin E. Also packed with omega-3 fats and zinc which are also beneficial to the skin, they help to produce more collagen in the body. Collagen is responsible for protecting the skin against toxins. (Source: One Green Planet)

6.   Berries

berries

Image source: The Atlantic

Different berries have different nutrients that are essential for skin care. For instance, blueberries and raspberries both have carotenoids and vitamin A that are antioxidants. (Source: SFGATE)  Generally, all berries are high in antioxidants.

7.   Eggs

eggs

Image source: Spartan

Eggs are comprised of several nutrients such as choline. Choline is related to vitamin B. It is needed to produce collagen and elastin for healthy-looking skin. Choline can also help skin cells function better. (Source: ShareCare)

These foods will contribute to the health of your skin and will help you to avoid dry skin but you should also consider taking vitamins for skin in conjunction with a healthy diet for better results.

Healthy Foods to Boost your Energy

Those who are taking vitamin supplements to boost their energy levels should also follow a healthy diet to maximise the benefits they can get from taking them. Here are some of the healthy foods that can also help boost your energy:

1. Greek Yogurt

Greek Yogurt

According to a study conducted by the Department of Agriculture’s National Nutrient Database, a 6-ounce pack of ordinary yogurt contains 8.9 grams of protein, while Greek yogurt of the same size contains 17.3 grams of protein. It also has less carbohydrates and lactose. According to the journal “Appetite”, it helps people feel energised for a longer period of time.

2. Leafy Greens

Leafy Greens

Leafy vegetables, like spinach, are a great source of iron. Iron protects us against fatigue, which is one of the most common symptoms of immune iron deficiency. Eating leafy vegetables at any time of the day helps us feel more energetic.

3. Whole Grains

Whole Grains

Whole grains are healthier than processed grains because they require more time for digestion. They contain 45 to 65 percent of carbohydrates that your brain needs as a great source of energy. Carbohydrates with a lower glycemic index, like whole grains, will provide long-lasting energy.

4. Salmon

Salmon

Salmon is a food rich in omega-3 fatty acids, also known as Omega-3s. It belongs to the polyunsaturated fats group, which makes our body flexible and interactive. Omega-3s can effectively raise our mood and avert us from depression.

5. Dark Chocolate

Dark Chocolate

Almost everyone knows that eating chocolate can automatically boost energy levels. However, dark chocolate is recommended because it contains theobromine and it has less sugar. A study shows that the darker the chocolate, the less sugar and the more energy-boosting potential it has.

6. Blueberry

Blueberry

The blueberry has the highest antioxidant capacity of all vegetables and fruits and this earns it the title ‘superfood’. Antioxidants give us energy, mental agility and better cognitive function.

Contact 365 Vitamins on 0800-470-4835 to learn more.

Essential Vitamins and Minerals Your Body Needs

Our bodies need essential vitamins and minerals to remain strong, healthy and working efficiently. To get those vitamins, a balanced and healthy diet is recommended. On the other hand, you may be skipping a few of those essential vitamins and minerals due to poor diet and that’s where vitamin supplements can be the next best thing. So, what vitamins and minerals are really essential and what should you be eating?

Vitamins

Vitamins_bUnknown to some, there are actually two types of vitamins: fat soluble vitamins and water soluble vitamins.

Vitamins A, D, E and K are fat soluble vitamins. Vitamins B complex, C and folic acid are water soluble vitamins. Each of these vitamins has their own specific role in maintaining your body’s health. A deficiency in any of these vitamins will be presented by different symptoms.

FAT SOLUBLE VITAMINS

How it helps

What is it good for

Signs of deficiency

Natural sources

Vitamin A

General growth development

Good eyesight, healthy teeth and healthy skin

Skin problems, high rate of acquiring infections, night blindness

Orange foods like carrots, cantaloupe and sweet potatoes, eggs, fish liver oil

Vitamin D

Strong and healthy bone formation

Strong bones

Skeletal deformities like rickets

Milk and other dairy products, cod liver oil, mushroom, oily fish, eggs

Vitamin E

Antioxidant, improves blood circulation

Protects the body from free radicals, healthy skin,

No signs of deficiency recorded

Nuts like almond, tomatoes, wheat germ oil

Vitamin K

Blood coagulation

Prevents too much bleeding by blood clotting

Poor blood coagulation/clot or excessive bleeding

Meat, eggs, leafy greens like spinach, broccoli, kale, Brussels sprouts

WATER SOLUBLE VITAMINS

How it helps

What is it good for

Signs of deficiency

Natural sources

Vitamins B complex

Immune and nervous function, energy production, iron absorption

B vitamins consist of 10 different vitamins that help the body to produce energy, absorb iron and improve nervous and system functions

Fatigue, pallor, erratic heart-beat, skin disease, hair loss, stress, inflammation

Nuts, whole grain cereals, meat, milk, chili pepper, bananas, molasses, lentils, potatoes

Vitamin C

Antioxidant, iron absorption, collagen formation

Healthy skin, strong immune system, strengthens blood vessels, improves iron absorption

Delayed wound healing, easily susceptible to disease, fatigue, bleeding gums

Oranges and other citrus fruits, kiwi, broccoli, pepper, Brussels sprouts, cantaloupe, fruits

Folic Acid

Vital in RNA and DNA formation

Prevents birth defects, assists cell renewal

Anemia, infertility

Leafy greens like Brussels sprouts, broccoli, asparagus, citrus fruits, beans, nuts and seeds

Minerals

Vitamins_2Unlike fats and vitamins that are soluble in water, minerals are a combination of soil, rocks and metals found inside the body. In fact, the human body is composed of 4 per cent mineral. As the body is unable to produce its own minerals it essential that we ingest them through our diet or supplement intake. Take for example calcium. When your body is deficient of calcium, which is a rock mineral, it takes the calcium it needs from your bones thus weakening your skeletal system.

The three most important minerals in the human body are Calcium, Iron and Zinc.

Calcium is essential to healthy bone and teeth formation and is also vital for optimal brain health. Calcium deficiency often leads to stress, similar nervous problems, bone breakage and stunted growth. The most common source of natural calcium is milk, although several dairy products like yogurt and cheese are also valuable food stuffs. For those who are lactose intolerant, calcium can be ingested through black molasses and/or tofu.

Iron is an important mineral (metal) that plays an important role in the formation of healthy red blood cells and building strong muscles. The most common result of iron deficiency is anaemia which is often characterised by increased heart rates, fatigue and pallor. Natural food sources include organ meats, oysters and greens like spinach, lentils and beans.

Zinc, another metal, is essential for optimum immune function, growth and development and even fertility. You may suffer from hair loss, diarrhoea, sore throat and even skin inflammation due to zinc deficiency. Avoid by eating plenty of leafy greens, whole grains, dairy products like milk and eggs, as well as meat.

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Getting to Know Acai Berry

acai berry

There are a lot of benefits that this wonder fruit can give our bodies. And because we could not have acai berries straight from the trees all the time, acai berry vitamin supplements were born. Written hereunder are the reasons why it is essential for you to have an acai berry health supplement:

1. It boosts your digestion

The fibre that can be found in the skin and pulp of an acai berry can boost one’s digestion and even be an instrument for proper weight management. Consuming acai berries could also help in fighting the negative effects of a high fat meal. Whether you would like to maintain your weight or lose some, an acai berry supplement can help you out.

2. It is an antioxidant

Just like any other berries, acai’s oil helps in detoxification. Experts even suggest that acai oil is a great replacement to other skin care remedies. Even if the acai oil is processed and stored for a long time, its antioxidant level remains. Because it is a good antioxidant, it also reduces stress and it has an anti-ageing effect to our skin.

3. It is good for the heart

            Acai berries have essential fatty acids like those in olive oil that are good for the heart. Acai berries are also high in anthocyanins, a plant that has the ability to lower cholesterol levels in the blood stream. They also contain high amount of plant sterols that help in blood clot prevention, overall blood circulation improvement, and the relaxation of our blood vessels. If you are a person who has a family history of heart problems, avail an acai berry to prevent worse things from happening in the future.

4. It helps improve our Immune System

            Everyone is entitled to have a strong immune system. Acai berries contain Vitamin C and ellagic acid that is the perfect combo for boosting our immune system. They even provide a lot of help in preventing cancer or even lessen the weight of one’s sickness.

5. It improves overall performance

            Acai berries has amino acids that eventually results to increased muscle performance, energy production, strength and endurance. If you are an athlete or someone who exercises often, consider taking an acai berry supplement to keep your stamina and energy level at its best.

6. It is like a multi-vitamin

            Acai berry is like a multi-vitamin because its health benefits are overflowing. Aside from vitamin C, acai berry is also a good source of different kinds of vitamins and minerals such as Vitamins A, B1, B2, B3 and E, magnesium, copper, zinc, and calcium.

            Are you impressed about the qualificiations of an Acai Berry? Avail an Acai Berry supplement at Health First, the family’s number one choice, and keep your health at its best! Have a nice day!

Image Credits: Organic Facts

Healthy Foods Without Breaking Your Budget

Sticky-Brown-Rice-with-Egg-and-Chia

If you’re on a tight budget or trying to be frugal, eating healthy does not need to be expensive or boring. Of course, unhealthy foods are still an option because they’re generally much more inexpensive compared to healthy food; however, they actually cost more in the future in terms of health problems and hospital expenses, so it is often better to have a healthy diet right from the very start or complementing it with some vitamin supplements. Here’s a list of the top healthy foods commonly agreed by everyone that’s good for your body and for your wallet too.

Brown Rice

If you love eating white rice, especially if it’s a staple in your diet, then you should replace them with brown rice instead. Brown rice is packed with more vitamins and minerals, and they have a higher fibre content compared to polished white rice. It’s slightly expensive than white, but they’re worth it in exchange of being healthier and filling.

Eggs

Costing only a few pounds for a pack of dozen, eggs are excellent sources of nutrients and proteins for the body. They’re pretty versatile as well: eggs can be added to several meals, or eaten and cooked on its own in a variety of ways. If you’re the type that hates making waste, you can even consume the eggshell (grind them first!), which is a great source of calcium.

Sweet potatoes

Sweet potatoes are great sources of vitamin A, particularly the orange variants. Like its brother, the potato, they’re pretty great in a variety of dishes or eaten alone instead, especially if you avoid frying and using butter to cook them.

Bananas

Bananas – so healthy, so cheap, and oh so tasty; no wonder our simian friends like it so much. They’re an excellent source of essential nutrients, especially potassium. Athletes love bananas combined with some peanut butter; together, they provide quite a punch in terms of energy and protein, so try them next time before on your next exercise session.

Potatoes

A simple root crop, but don’t let it fool you, it’s chock full of Vitamin B6 and Vitamin C, so they’re still quite good even if compared to sweet potatoes. Potatoes are also great sources of fibre as well if you eat its skin too.

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