The biggest advantage of home made hair masks is they don’t contain any chemicals but still nourish your hair well. So why not making a try? Following are some recipes can leave great effect on your hair.
For the shiny, moisturized hair
Mix 8 strawberries with 1 tablespoon of mayonnaise, blend until smooth and apply on your hair, then massage gently. Leave it for 10 minutes, rinse with water and finally wash with shampoo as usual, hair will become shiny.
Or you can use the mixture of an egg yolk, 1 tablespoon olive oil and few drops of white wine, beat well until smooth, and apply to hair. This mask stimulates hair grow long, healthy.
For hair recovery
Use egg whites mixed with the flesh of ripe avocado and olive oil to form a compound then apply on hair. Wait about 30 minutes before shampoo thoroughly as usual.
Blend a banana with three tablespoons of olive oil and mix this compound with your hair conditioner, apply on hair and leave for 1 hour then rinse well.
For normal and oily hair
Mix 1/2 cup honey with 2 tablespoons of olive oil. Rub this mixture cover the hair from root to its end, use a shower hat to cover it for about 30 minutes. Your body heat will help the oil to penetrate. Wash hair with mild shampoo and let it dry naturally.
For dry, damaged hair
Separate an egg and blend the white into pure water and use this liquid washing your hair while gently massaging thoroughly your head. After shampooing, mix egg yolks into 1 liter of vinegar and rub this mixture on your dry hair, cover it with a plastic wrap or your towel and leave about 1 hour, wash again with clean water carefully.
Another effective recipe: Mash a ripe banana and add a few drops of almond oil. Mix well and massage into your hair. Leave for 15 – 30 minutes and finally shampoo well.
For straightened hair
Mix the flesh of one ripe avocado with two tablespoons of honey until creamy, rub on hair for 20 minutes. Then, wash out with the gentle shampoo.
For curly and colored hair
Apply on your hair a thick layer of yogurt, wait for 1 hour then rinse with shampoo as usual. You could also replace with the mixture of pear and soybean oil. Put a peeled pear into a blender with a cup of soybean oil, blend until you have a smooth compound. Apply this mixture on hair for 1 hour.
For thin hair
Mix an egg with 4 tablespoons of natural yogurt. Apply this mask on hair after shampooing and massaging gently. Leave for 5 minutes then rinse with warm water.
For hair dandruff
Grind a branch of ginger, squeeze to get the water then mix with sesame oil. Use this mixture to massage your scalp.
Soak a handful of fenugreek seeds overnight in just enough water to cover them. In the morning, grind the seeds in the water to make a paste. Apply to your hair and leave it on for 15 to 20 minutes. Wash it out using a mild shampoo.
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Girls love chocolate, its sweet taste, its attractive smell, but they are afraid that eating chocolate can result in pimples, obesity. In fact, chocolate has the great effect on your health and beauty, also it is a mood enhancer, but you may not know yet.
1. Chocolate and skin
In fact, chocolate does not harm your skin. Dark chocolate contains powerful anti-oxidant properties and a lot of unsaturated fatty acids, which help promote metabolism process of skin cells and prevent the free radicals from causing damage to the skin’s elastin, other protein and collagen. Chocolate also has skin softening properties due to its cocoa butter content. If eaten reasonably, chocolate is a perfect food to nourish your skin.
2. Chocolate and weight
Many people believe that chocolate has high calories, leading to obesity. Actually, a fat content of milk chocolate, not dark chocolate, is high. Dark chocolate is rich in cocoa butter which contains plenty of fiber. Fiber helps block some fat absorption as well as a feeling of fullness so it is helpful in decreasing your weight. Many researches have shown that those who consume dark chocolate and cocoa-based foods usually tend to lose weight and increase energy faster.
3. Chocolate and teeth
Eat sweets can cause cavities, but this seems not true for chocolate – It helps thwart mouth bacteria and stop dental decay. Pure chocolate contains lots of tannin, calcium fluoride, not only does not result in tooth decay, but also protects the teeth, making teeth stronger… in addition, the cocoa bean husk in chocolate has an anti-bacterial effect on the mouth and can fight effectively against dental plaque and other damaging agents.
4. Chocolate and health
Chocolate can benefit for your health in many ways. Dark chocolate helps relax blood pressure through the production of nitric oxide, balance certain hormones in the body and also reduce cholesterol level by up to 10 percent. Just a little bar of dark chocolate every day can keep your heart running well.
Additionally, chocolate joins blueberries, garlic, soy, and teas as ingredients can starve cancer while feeding bodies.
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1. Dish up a zesty pud. Crush 250g/90z digestive biscuits into crumbs and mix with 100g/3 ½ oz melted butter. Press into a lined 23cm/9in springform tin. Place 2x300g cartons soft cheese, 100g/3 ½ oz icing sugar, ½ tbsp vanilla extract, juice 1 clementines in large bowl, and beat together still smooth. Add 200ml/7fl oz double cream and whisk for a few mins till thick. Spoon over biscuit base, smooth, and set in fridge overnight. To decorate, peel 2 clementines and slice – arrange over cheesecake and dust with icing sugar.
2. Spice up some sprouts. Trim and halve 500g/1lb 2oz sprouts. In a large pan with a lid, heat 1tbsp olive oil and a knob of butter till bubbling. Add sprouts, ½ tsp chilli flakes, ½ tsp dried thymeand juice 1 orange. Stir together, turn down heat, put on lid and cook, stirring occasionally, for 15 mins, or till sprouts are cooked through. Season and serve.
3. Mix up a mousse in a pan, heat 300ml/10fl oz double cream, 150ml/5fl oz milk, zest and juice 1 orange, and 4 crushed cardamom pods till almost boilling. Remove from heat and infuse for 10 minutes. In a bowl, whisk together 4 egg yolks and 50g/2oz caster sugar till thick and pale. Strain cream mixture, whisk into eggs, then add 200g/70z melted plain chocolate. Mix well and divide between 8 glasses. Chill overnight to set.
4. Give carrots some zing. Place 750g/1lb 11oz Chantenay carrots in a roasting tin. Toss with 2tbsp olive oil and 2tsp cumin seeds. Roast in oven heat to gas mark 4/180C (160C in an fan oven) for 20-30 mins. Remove from oven and toss with zest and juice 1 orange, then return to oven for another 30-30 mins to finish.
5. Serve a sweet spicy sauce. In a pan, heat 1tbsp sesame oil, then add 1 crushed clove garlic, 1 chopped red chili, 2tbs grated ginger and cook for a couple of seconds before stirring in ½ tsp Chinese 5 spice, 6tbsp (or a 227 jar) cranberry jelly, and juice and zest 1 orange. Heat and stir till jelly is dissolved then bring to boil and cook for a few mins. Season and stir in 2tsp soy sauce and lemon juice to taste, before serving with roast duck or pork.
6. Shake a Clementine cocktail in a cocktail shaker, mix 50ml/2fl oz clememtine juice, 100ml/4fl oz vodka and 2tbsp Cointreau with ice. Shake and strain into 2 glasses and serve.
7. Give jelly a boozy boost. Slice top fron 4 oranges and scoop out flesh into a sieve, squeezing out juice. Place cubes of 1x135g packet of orange jelly into a jug and make up to 300ml/10fl oz with boiling water. Stir in 4tbsp orange liqueur, and make up to 550ml/19fl oz with reserved orange juice, plus extra if needed. Pour into orange shells and set overnight in fridge.
8. Make a fruity salad. Make a dressing with 1tbsp olive oil, 1tbsp white wine vinegar and 1tsp Dijon mustard. Peel, segment and chop 4 clementines. Mix with 2 thinly sliced bulbs fennel, 1 sliced head chicory, 100g/ 3 ½ oz rocket and 200g/7oz cubed blue cheese. Toss with dressing and season to serve.
9. Toss into a tasty couscous. Add zest 1 orange to 250g/9oz couscous and prepare as pack instructions. Stir in 1 segmented and chopped orange, 200g/7oz cooked shredded chicken, handful chopped mint and parsley, 100g/3 ½ oz cubed feta cheese and 1 small chopped red onion. Season and dress with juice 1 orange and 1tbsp each olive oil and lemon juice.
10. Slice a sweet dessert. Peel and remove pith from 4 oranges and 4 clementines, then slice and arrange on a serving platter. Scatter over 50g/20z chopped pecan nuts, 2tbsp maple syrup and 1tsp cinnamon. Serve with Greek yoghurt.
Here are some extra guidelines before your take action:
- Read through each warmup description carefully; note the correct technique as demonstrated by the trainer in the photographs.
- Go at a comfortable spaces; these moves are not designed to be aerobic.
- Have fun with your warmup; consider performing it to music.
- Never skimp on your warmup; it is the time well spent, and your body will love you for it.
For a full-body warmup, stand with your feet about shoulder-width apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with your left foot, and bring your right foot to meet it. Repeat this sequence, picking up the pace. Keep your movements fluid, rhythmic, and controlled. Continue this step-touch motion for a full minute.
To warm up your upper body, stand with your feet about shoulder-width apart. Hold your arms out in front of your shoulders and bend your elbows so that your hands are just at head level. Pushh your arms straight upward, and back down to the starting position. Repeat this sequence, picking up the pace. Continue this motion for a full minute.
You don’t need an actual jump rope for this warmup; just pretend you have one. With your arms at your sides, rotate your wrists as if you were throwing the jump rope over your head. Jump over the imaginary rope with both feet simultaneously, using small jumping steps. When jumping, hold your body erect, and jump upward no more that an inch of the ground. Bend your knees just slightly upon impact. Continue this motion for a full minute. For a lower-impact version, keep your toes on the ground while raising your heels.
Stand with your feet a comfortable distance apart. Keep your arms at your sides. Roll your shoulders forward in a circle for 10 to 15 seconds. Then roll your shoulders backward in a circle for another 10 to 15 seconds. This is a good exercise to try throughout the day, particularly if you sit in front of a computer for hours at a time.
Stand with your feet a comfortable distance apart. Keep your arms at your sides or on your hips. Drop your head slowly forward, bringing your chin toward your chest. Lift your head and tilt your neck to the right toward your shoulders, then toward the left. Next, tilt your head back, then forward. Repeat this sequence for 30 seconds.
Walking or marching in place is a great way to warm up your entire body. Simply stand with your feet together. Begin lifting your knees high, in alternating fashion. Combine marching in place with Arm Raises, for an even more comprehensive warmup. March in place for up to 5 minutes prior to starting your workout
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How our skin and hair look is important to many of us. At the same time, your skin and hair are organs that do special jobs that support life. Skin protects your inside organs from injury, bacteria, and viruses. Your skin, hair and sweat glands help control body temperature. Body hair also alerts you to heat and touch. You can take steps to keep your skin and hair healthy. You can also look to your skin and hair for clues to your overall health. And, as a bonus, good skin and hair care will help you to feel your best, too.
Caring for your skin and hair
Good skin and hair care involves:
- Eating a variety of health foods rich in vitamins and nutrients
- Keeping physically active
- Managing stress
- Practicing sun safety
- Limiting alcohol
- Not using tobacco and other recreational drugs
- Drinking plenty of water
Unhealthy behaviors can take a tool on skin and hair. For instance, habits like smoking and sunbathing dry out sin and cause wrinkles.
Caring for your skin
Follow this simple skin care routine to keep your skin healthy and radiant:
- Bathe in warm – not hot – water using mild cleansers that don’t irritate. Wash gently – don’t scrub.
- Keep skin from drying out by drinking plenty of water and using gently moisturizers, lotions, or creams.
- Practice sun safety to prevent skin cancer. Sun exposure puts you at greater risk of skin cancer, whatever your skin color or ethnicity. To protect your skin:
Limit exposure to the midday sun (10AM – 4PM)
Wear protective clothing, such as wide-brimmed hats and long sleeves.
Use sunscreen with a sun protection factor (SPF) of 15 or higher and with both UVA and UVB protection.
Avoid sunlamps and tanning booths.
- Check your skin for sun damage. Tell your doctor about changes on the skin such as a new growth, a score that doesn’t heal, or change in an old growth. Ask your doctor how often you should have a clinical skin exam to check for signs of skin cancer.
- Ask your doctor if the medicines you are taking can affect your skin. For instance, blood thinners and aspirin can cause you to bruise more easily. Some antibiotics and vitamins make skin sunburn more easily. Some antibiotics and vitamins make skin sunburn more easily.
Skin and hair: Clues to overall health
Healthy skin and hair are signs of good overall health. Some skin and hair changes can signal a health problem. For instance, a “butterfly” rash on your face can be a sign of lupus. Distinct rashes appear with some viruses, such as the measles and chicken pox. An allergic reaction can cause hives, redness, and itching. Diabetes and thyroid disease can cause hair loss. Knowing how your skin and hair normally look and feel will help you notice changes to ask your doctor about.
Years of sun exposure can cause flat, brown spots called “liver or age spots to appear on your face, hands, arms, back, and feet. They are not harmful. But if the look of age spots bothers you, ask yoru doctor about skin-lightening creams, laser therapy, and cryotherapy (freezing). Use sunscreen to prevent more age spots.
Fed up with tiny portion? Then read on to find out how you can eat more and shift those pounds!
When you’re on a diet, weighing out minuscule portions of rice, pasta or cheese can be a chore. The result? You feel hungry and unhappy, and end up ditching the diet. Thankfully, a new concept called Volumetrics is a good news for people like to eat.
The idea behind Volumetrics is that feeling satisfied after eating is derectly related to the amount of food we eat, regardless of its calorie or fat content. Bridget Benelam, senior nutrition scientist at the British Nutrition Foundation, agrees. “By manipulating the energy density of the diet, you can eat much more food for fewer calories,” she says. The beauty is that because you’re eating more, you feel satisfied, which makes dieting much easier!
4 Easy Ways To Eat More But Weigh Less:
- Add extra fluid to meals – either as a drink or by incorporating it into meals.
- Add lots of vegetables to meals.
- Start your main meals with a bowl of low-fat soup.
- Cut out foods that contain loads of calories in a small quantity, like butter and pastry.
SWAP: 50g muesli with 100ml full-fat milk and a 150ml glass of orange juice (300g, 525 als)
FOR: 160g porridge made with skimmed milk, 80g blueberries, 1 orange and a mug of tea made with skimmed milk (650g, 233cals)
GAIN 350G food, LOSE 292cals
SWAP: A bacon sandwich made with 2 slices white bread, butter, ketchup and 2 rashers fried bacon (155g, 556 cals)
FOR: A bacon and tomato sandwich made with 2 slices wholemeal bread, 1 tomato and 2 rashers of grilled bacon, plus 1 bowl fruit salad (355g, 262cals)
GAIN 190g food, LOSE 194cals
SWAP: 1 large sausage roll and a can of cola (475g, 711cals)
FOR: Salad, 1 small can tuna in water, 1 boiled egg, 3tbs fat-free dressing and 1 pitta, plus 1 orange and 1 glass of water (950g, 495cals)
GAIN 475g food, LOSE 216cals
SWAP: Club sandwich, 35g packet of crisps and 1 satsuma (380g, 762cals)
FOR: Bowl of vegetable soup, sandwich mad from 2 slices wholemeal bread with low-fat spread, 1 slice ham and 1 tomato, plus 1 apple and 100g grapes (610g, 456cals)
GAIN 230G food, LOSE 306 cals
SWAP: 2 fried sausages with 165 fried chips and ketchup and 1 pot chocolate mousse (325g, 808cals)
FOR: 2 grilled low-fat sausages with 200g mashed potato and 3tbsp peas, plus 1 bowl fruit salad and a 20g pot fat-free fruit yogurt (710g, 560cals)
GAIN 385G food, LOSE 240cals
SWAP: Portion of meat lasagna (420g, 802cals)
FOR: Portion of veggie lasagna with salad and 3 tbsp fat-free dressing, plus 100g grapes (790g, 537cals)
GAIN 370G food, LOSE 265cals
Diet Dilemma, Margarine or Butter?
Regular margarine contains a similar amount of calories and fat to butter and so has no advantage if you’re trying to lose weight. Only low-fat or reduced-fat spreads contain less fat and fewer calories. Most manufactures have now removed hydrogenated vegetable oils from marge, which is good news for our hearts as these produce artery-clogging trans fats. However, if you like butter, there’s no reason not to include it as part of a healthy diet. Whichever you choose, use sparingly as they’re all high in fat and calories.
Healthy Fast Food: Canned Fruit
It has imagined of being less healthy than fresh fruit, but health experts agree that it still counts towards your five-a-day. It can also ad variety to your diet – for example, you can enjoy peaches, mandarins, apricots, blackcurrants, mango and rhubarb when they’re not in season. Canned fruit usually contains a little less fibre and vitamin C than fresh fruit, but opt for fruit in juice rather than syrup, and and you won’t get any added sugar. Plus, it’s great for making smoothies or adding to sugar-free jelly.
SWAP: Small packet of salted peanuts (50g, 301cals)
FOR: 1 carrot, 1 tomato and ½ green pepper cut into crudités with 100g tzatziki (345g, 120cals)
GAIN 295g food, LOSE 181cals
SWAP: 3tbsp raisins (90g 245cals)
FOR: 1 apple, 1 satsuma and 6 strawberries (240g, 92 cals)
GAIN 150g food, LOSE 153cals
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Sleep is very important for health. Deep sleep help you relax. However, sleeping too much also causes negative effects. A person with an excessive sleep disorder sleeps much more than the average person. Sleeping too much can disrupt quality of life, increase the risk of accidents or cause health problems. Excessive sleep disorders include hypersomnia, long sleeping and Kleine-Levin syndrome.
So how much sleep is considered “too much”? The answer is more than nine hours a day. Results from a recent study has shown that people who regularly sleep too much might suffer from diseases such as neurasthenia, easy to get angry, depressed, pessimistic about life and about the people around.
Additionally, more than 50% of those who sleep too much is usually attacked by dangerous diseases such as stroke, heart disease, or increase the risk of diabetes than those who only sleep about 6 to 8 hours at night.
Many people sleep too much during daytime. It can be considered a sleep disorder, which makes you very difficult to completely feel healthy. Who sleep too much can become lazy, weak, fatigue, stress, and can not focus on work and study. Also, excessive sleep can lead to some dangerous diseases:
Cerebral anemia and diabetes
Cerebral anemia is an insufficient amount of blood circulating in the capillaries. In the elderly, sleep too much easily increases the the risk of cerebral anemia and lead to diseases related to the brain.
Another study showed that if not enough sleep, the risk of diabetes is twice compared to those who have enough sleep. But excessive sleep can cause the risk of diabetes to three times higher. Particularly those who slept less than four hours per day or more than ten hours per day, whether male or female, have higher mortality rates.
Diseases of respiratory system, digestive system and heart
The air in the bedroom after a log night is often not fresh. Whether you open the window, the air in your room still contains large amounts of bacteria, viruses, CO2. Those can badly affect the resistance of respiratory system.
When your body is at rest, heart rate and blood circulation all decrease. Sleeping too much will destroy the habits of movement and resting of your heart and easily lead to other dangerous heart diseases.
Besides, sleeping too much will make you not eat on time, leave bad affect on gastric juice producing process, disrupting the function of the digestive organs.
So, how much time should we spend on sleep is reasonable? People vary in their need for sleep, but experts agree that for most adults the amount needed to feel one’s best is somewhere between seven and nine hours per night, and teens usually need about nine hours of sleep per night.
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Many researches have shown that eating fish or fish oil helps prevent arrhythmia and sudden death. When eating fish, the level of DHA in myocardial membrane increases, which helps prevent ventricular fibrillation caused by ischemia, while boosting the blood supply to the heart muscle. A recent study also showed that fish oil helps stabilize the heart muscle cells.
Here are some other health benefits of eating fish:
Provides protein, vitamins and minerals essential for health: Meat contains a lot of protein, but excess taken is not good for your health as it can cause obesity, diabetes … Conversely, you can eat fish as much as you can without having to worry about anything.
The protein in fish is very easily absorbed, good for the digestive system and heart. Fish also contains plenty of essential vitamins and minerals such as vitamin A, D, phosphorus, magnesium, zinc, calcium and iodine … Especially certain fish such as salmon also contributes to the healthy bones.
Contributes to the development of children
DHA in fish oil is the reason to create this health beneficial effect. DHA helps children develop excellently and become smart, and also perfect the process of developing brain functions. When pregnant women absorb more omega – 3 acid, the kids will be healthier than usual. Many researches by scientists from many countries around the world have demonstrated.
Anti-thrombosis: The Omega-3 fatty acids found in fish promote the production of anti-platelet aggregation (prostacyclin I3), while reducing the production of compounds which promote platelet aggregation (Trien lenko B4). Thus, the risk of blood clots decreases.
Lower cholesterol: Many studies have demonstrated, DHA and EPA in fish significantly reduce the level of triglycerides in the blood, thereby reduce the risk of myocardial infarction. A study on postmenopausal women found that taking supplements of Omega-3 helps reduce triglyceride levels in blood by 26%.
Improve endothelial function: Many researches showed that eating fish may improve endothelial function by increasing the vasodilatation caused by nitric oxide.
Reduce and reverse the atherosclerosis creating process: The Omega-3 may inhibit proliferation of smooth muscle cells, thereby reducing the development of atherosclerosis. In a recent study, researchers gave 223 patients being suffered from atherosclerosis take fish oil frequently and a result is the gradual degeneration of fibrous plaque.
Is an ideal food for your diet: Eating fish helps significantly reduce the amount of the hormone leptin – which is related to obesity. Usually in women, the amount of this hormone is higher than men. Therefore, fish is an excellent food for women who want to lose weight.
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Eat more meals a day: You should divide your diet into 5-6 small meals a day, it will reduce your appetite when come to main meals and you won’t eat too much. Remember not to have dinner too late, before 7p.m is best.
Do not skip breakfast: If you do not provide adequate nutrition for the body after a long sleep. Skipping breakfast won’t bring you a desire slim waist but it even has the opposite effect. Your stomach will become fatter when the metabolism slows down in an effort to save energy and burn fewer calories. Besides, lacking of energy will result in cannot doing exercises to get rid of fat.
Carefully select ingredients: If you wan your belly fat disappear, eat a diet that cuts down on the calorie intake of your body. Try to eat more foods effective in braking fat production, such as grain, vegetables, fruits, skim milk, poultry, seafood and eggs. Stay away from foods such as pizza, fried foods, sugar products … although they may be things that you most enjoy eating. Additionally, low fat dairy products such as plain yogurt, cottage cheese, skim milk should be consumed more.
Don’t rush: Try to create a habit of eating slowly and chewing carefully. It will make you feel full longer after eating less food than if you ate quickly
Perform exercise correctly: Tips for those who want to reduce belly fat effectively: do exercises such as walking, aerobics daily. And the best time to perform these exercises is before breakfast. The more active the body is the stronger the metabolism becomes, physical activities are very beneficial for an abdominal fat loss plan. You can also do sit-ups whenever your are free.
Drink as much water as you can: Start a new day with a glass of water and drink lots of water throughout the day. It has an inhibitory effect on high fat content foods that you put into your body. Eliminate all kind of soft drinks. They’re not good for your weight at all.
Sleep well: If you do not get enough sleep, the body will not have enough energy. Scientific studies have shown that people often in a state of fatigue, lack of vitality will suffer from low metabolism so as to reduce the belly fat firstly you have to ensure your adequate sleep.
Limit the amount of alcohol intake: Alcohol is very harmful for your health, especially the liver; it slows down the process of burning fat naturally of your body.
Stay away from stress: Stress is the main cause makes your weight in excess. When suffering from stress, your body pumps stress hormones into your system which causes the fat in your waist area to have a major increase. Meditation, soothing music, and taking deep breaths all contribute to eliminating belly fat effectively.
Reduce salt intake: Salt absorbs the water in your body, that’s the reason you can not stop your belly fat increase. Limit salty foods to achieve most beautiful slim waist.
Eat the better fats: Experts suggest that a diet with a higher ratio of monounsaturated fats like avocados, nuts, seeds, soybeans, chocolate can help you prevent the accumulation of belly fat.
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In order to nourish and protect our eyes well enough, it’s good to consume the following nutrients regularly:
The vitamin A deficiency may lead to weak eyesight, cataracts or dry eye disease. Vitamin A helps protect the surface of the eye so it is necessary for good vision. Best sources for vitamin A are liver, milk, egg yolk, cod liver oil, carrots, sweet potatoes, dark leafy greens, butternut squash, dried herb, lettuce, dried apricots, cantaloupe…
Beta carotene rich in vegetables such as broccoli, white wealth, spinach, canola, peas, pumpkin, tomatoes, carrots, apples, sweet potatoes, pumpkin, papaya… After being consumed, carotene is metabolized into Vitamin A.
Vitamin B1 and Niacin
Vitamin B1 deficiency causes inflammation of the nerve, especially optic nerve, retinal hemorrhage, weak vision… Lack of niacin might shock the eyeball and weaken eyesight… Vitamin B1 is found plenty in whole-grain cereals, bread, red meat, egg yolks, green leafy vegetables, legumes, sweet corn, brown rice, berries, and yeast. Niacin is found in protein-rich foods such as meats, fish, brewer’s yeast, milk, eggs, legumes, potatoes and peanuts.
Vitamin B2 guarantee for retina and cornea health. The lack of this substance will cause light-sensitive eyes, red eyes, blepharitis or cataracts. Vitamin B2 is found in whole-grain products, milk, eggs, cheese, peas, lean meat, beans and green leafy vegetables …
Vitamin C which helps prevent cataract and strengthen vision is found plenty in lemons, oranges, tangerines, grapefruit, strawberries, tomatoes, spinach, cauliflower, onion, guava, papaya, apple, grape, pineapple…
Vitamin E is an antioxidant which helps reduce the risk of cataracts. You can easily take vitamin E supplement by eating soybean oil, sunflower oil, sesame oil, peanut oil, wheat germ, bean sprouts, seeds (sunflower, pumpkin, melon seeds …) nuts, asparagus, fish fat, milk, meat, liver…
Chromium deficiency may result in near-sighted eyes. Food sources of chromium are corn on the cob, sweet potatoes, apples, tomatoes, broccoli, animal liver, beef, brown rice, red sugar, grape juice, mushrooms…
Lack in calcium also easily leads to near-sighted eyes. Foods rich in calcium are shrimp, crab, seaweed, soy sauce, sesame, soybean, butter, egg yolk and fish…
Selenium is very good for our eye health. Studies have showed that a reasonable amount of selenium consume daily will reduce risk of myopia and other eye diseases. Foods rich in selenium include fish, shrimp, shellfish, mussels, wheat, brown rice, soybean, sesame, chilli, garlic, onions, mushrooms, carrots…
Phosphorus plays an important role in maintaining the good eyesight. Best food sources for phosphorus are cereal grains, fish, shrimp, shellfish, milk, red apples, seaweed…
Lutein brings good retinal eye protection. Corn, eggs, spinach, kale… are good source for this compound.
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