Best List Of Zinc Rich Foods Based On US Government

Zinc has an important physiological role for a variety of metabolic processes, that is why we are advised to consume foods rich in zinc. Zinc to form hundreds of different types of the body enzymes and giving vitality. Zinc participates in the process of protein and nucleid acid unification, thus directly affect cell division, cell growth and regeneration. Zinc deficiency will cause several disease such as mouth infection, tongue infection, night blindness, oral cavity ulcers, acne, hair loss, no flavorings maximal function, lack of appetite, menstrual irregularities, weak sperm, decreased sexual desire, hard to heal wounds and so on.

Zinc also encourage our immune system. When we have the flu, the researchers believe that cough medicines containing zinc can help stop viral replication by half. In various other studies have also shown that zinc is used to overcome injuries, prevent diarrhea, and slow down macular degeneration (a condition that causes vision problems). This mineral is so important, in fact we need a daily intake of a certain amount. However, because our body can not produce these minerals naturally, we need to eat lots of foods that rich in zinc, such as oysters, crab, tenderloin, shrimp (steamed or boiled), mushrooms, or spinach. To get detail recommended daily intake of zinc, you can read at table below.

Recommended Dietary Allowances (RDAs) for Zinc

Age	Male	Female	Pregnancy	Lactation
0–6 months	2 mg*	2 mg*
7–12 months	3 mg	3 mg
1–3 years	3 mg	3 mg
4–8 years	5 mg	5 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	9 mg	12 mg	13 mg
19+ years	11 mg	8 mg	11 mg	12 mg

* Adequate Intake (AI)

Zinc rich foods

• Seafood. The oysters are a source of food that contains the highest zinc. Another seafood supply at least 10 percent per three ounces including scallops, lobster, fish, and crab meat. Zinc is often lost during the cooking process, to preserve the content of zinc, cook with water in an amount as little as possible and in the shortest time possible.
• Grains and Nuts. Whole wheat flour is a good source of zinc. Dry cereals that have been fortified usually contains at least 10 percent of the recommended amount of zinc. Pumpkin seeds, almonds, cashews, and sunflower seeds are also good sources of zinc. Although zinc is found in nuts is not as much as is found in meat, nuts still providing sufficient quantities and are a source of zinc which is important especially for vegetarians.
• Dairy Products. Some foods from dairy products are good sources of zinc. Eight ounces of yogurt and 1/2 cup ricotta cheese contains at least 10 percent of the recommended daily amount. Swiss cheese, Gouda cheese, and milk also contains zinc.

Like what we have mentioned above, meats are one of the best source of zinc, to get the right value, you can read at table below based on ods.od.nih.gov article.

Food Sources of Zinc

Food	Milligrams (mg) per serving	Percent DV*
Oysters, cooked, breaded and fried, 3 ounces	74.0	493
Beef chuck roast, braised, 3 ounces	7.0	47
Crab, Alaska king, cooked, 3 ounces	6.5	43
Beef patty, broiled, 3 ounces	5.3	35
Breakfast cereal, fortified with 25% of the DV for zinc, ¾ cup serving	3.8	25
Lobster, cooked, 3 ounces	3.4	23
Pork chop, loin, cooked, 3 ounces	2.9	19
Baked beans, canned, plain or vegetarian, ½ cup	2.9	19
Chicken, dark meat, cooked, 3 ounces	2.4	16
Yogurt, fruit, low fat, 8 ounces	1.7	11
Cashews, dry roasted, 1 ounce	1.6	11
Chickpeas, cooked, ½ cup	1.3	9
Cheese, Swiss, 1 ounce	1.2	8
Oatmeal, instant, plain, prepared with water, 1 packet	1.1	7
Milk, low-fat or non fat, 1 cup	1.0	7
Almonds, dry roasted, 1 ounce	0.9	6
Kidney beans, cooked, ½ cup	0.9	6
Chicken breast, roasted, skin removed, ½ breast	0.9	6
Cheese, cheddar or mozzarella, 1 ounce	0.9	6
Peas, green, frozen, cooked, ½ cup	0.5	3
Flounder or sole, cooked, 3 ounces	0.3	2

* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for zinc is 15 mg for adults and children age 4 and older. Food labels, however, are not required to list zinc content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

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10 Magnificent Benefits Of Broccoli Nutrition For Health

Broccoli is one of vegetable that is most beneficial for health because it contains complete nutrition. Broccoli nutrition such as potassium, has benefits to help keep our nerves system working properly. The biggest broccoli health benefits is to help prevent cancer, even there are still many benefits that we can get from it. By the way, do you know how many calories in broccoli ? Because, broccoli is one of low calories vegetables in the world. In every 100g broccoli contain only 31 calories.

Broccoli contains a variety of beneficial minerals including iron, calcium, and potassium. For people who do not consume milk, broccoli provides about 4 percent of calcium recommended daily requirement. Broccoli also contains vitamins A and C, as we know that Vitamin C helps the immune system to stay strong and healthy. For more information you can read broccoli nutrition facts below.

Research conducted the Royal Pharmaceutical Society in the UK proves that among other vegetables, broccoli has most powerful anti-acetylcholinesterase. The ability of broccoli inhibit brain damage caused by the enzyme acetylcholinesterase is even very similar to the efficacy of drugs given to people with Alzheimer's. With notes, broccoli was not cooked too long, so that the nutrients in it are still intact.

Broccoli Nutrition Facts

The highest broccoli nutrition is vitamin C, that meet 149% from our daily needs in every 100gr. There are also several amounts of minerals such as calcium, copper, iron, magnesium etc. Broccoli also good source of vitamin K, in every 100 gr of fresh broccoli, contain 101.6 µg of vitamin K. This mean, it's meets the daily requirement by 85%. Below you can read broccoli (Brassica oleracea var. italica) nutritional value per 100 gr servings according to USDA Nutrients database.

Energy : 34 Kcal

Carbohydrates : 6.64 g

Protein : 2.82 g

Total Fat : 0.37 g

Cholesterol : 0 mg

Dietary Fiber : 2.60 g
Total sugars : 1.70 g
Water : 89.30 g

Vitamins

• Folates : 63 µg
• Niacin : 0.639 mg
• Riboflavin : 0.117 mg
• Thiamin : 0.071 mg
• Vitamin A : 623 IU
• Vitamin B6 (Pyridoxine) : 0.175 mg
• Vitamin C : 89.2 mg
• Vitamin E (alpha-tocopherol) : 0.78 mg
• Vitamin K : 101.6 µg

Minerals

• Calcium : 47 mg
• Iron : 0.73 mg
• Magnesium : 21 mg
• Potassium : 316 mg
• Phosphorus : 66 mg
• Sodium : 33 mg
• Zinc : 0.41 mg

Phyto-nutrients

• Carotene-ß : 361 µg
• Crypto-xanthin-ß : 1 µg
• Lutein-zeaxanthin : 1403 µg

Lipids

• Saturated fatty acids : 0.039 g
• Monounsaturated fatty acids : 0.011
• Polyunsaturated fatty acids : 0.038 mg
• Cholesterol : 0

10 magnificent broccoli health benefits

1. Helps prevent cancer. One of the biggest broccoli health benefits is the ability to fights disease. Many experts claim that broccoli really able to detoxify the body and is known to have preventive properties against breast, bladder, colon, and ovarian cancer. Because the content of indoles and isothiocyanates, phytochemicals in broccoli.


2. Preventing heart disease. Researchers at the Institute for Food Research in Norwich, England, crossing two different types of broccoli to develop super broccoli glucoraphanin containing up to 2 to 3 times the normal amount. Nutrients are believed to help prevent heart disease.


3. Improving immunity. The author of 'Eat Your Way to Happiness', Elizabeth Somer, RD, says that broccoli contains high levels of vitamin C, which can boost the immune system and help fight infection. In addition, broccoli consists of phytonutrients and phytochemicals, including sulforaphane, which helps remove toxins from the body and strengthen the physical endurance of the flu.


4. Controlling blood pressure. Broccoli may help maintain a healthy nervous system and balance the effects of sodium on blood pressure. In addition, the potassium content can help stabilize blood pressure and nervous system and maintain healthy brain function.


5. Preventing cardiovascular disease. Several studies have shown that vitamin B6 and folate contained in broccoli offer some protection against heart disease and stroke.


6. Improving digestive health. High fiber content in broccoli can prevent constipation by launching the gastrointestinal tract.


7. Helps fight depression. Folate deficiency, are prone to develop depression, fatigue, poor memory, and mental problems like schizophrenia may be more serious. You can fight sadness by increasing the consumption of vegetables such as broccoli.


8. Improve bone health. Broccoli contains calcium and vitamin K, both of which are essential for bone health and to prevent osteoporosis.


9. Making vision sharper and repair skin damage. Broccoli contains lutein and vitamin A is essential for eye health. Research has shown that high levels of lutein may prevent age-related degeneration of the eye such as macular and cataracts. Broccoli also contains glucoraphanin, which can help repair skin damage caused by sun exposure or the aging process.


10. Helps weight loss. Non-carbohydrate vegetables such as broccoli can be a healthy food choice that can support your diet. High fiber content, making the digestive system takes a long time to digest so you will feel full longer.

Tips how to cook broccoli

The best way to cook broccoli is steamed, it is intended that all important vitamins and nutrients is not lost during the cooking process. Boil broccoli will eliminate about 50% of folic acid contained. Therefore, if you want to process broccoli with boiled it, do not be boiled too long, approximately no more than 5 minutes.

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The Best List Of Potassium Rich Foods

Potassium is a mineral that is very beneficial for the health of the body, therefore it is advisable to include potassium rich foods in our daily diet. The health benefits derived from potassium, including to overcome stroke, blood pressure, anxiety, worry and stress, muscle strength, metabolism, heart and kidney disorders problems. This mineral also helps to balance water, electrolyte function, nervous system, and so on.

Potassium deficiency can cause symptoms such as fatigue and muscle weakness. Another indication of potassium deficiency include active reflexes, abnormal heart rhythms, heart palpitations, anemia and severe headaches. People who are deficient in potassium are also experiencing high blood pressure, pain in the gut, swelling in the glands and diabetes as a result of a serious deficiency of potassium in the body.

Below are list of Adequate Intake of potassium based on lpi.oregonstate.edu.

Adequate Intake (AI) for Potassium
Life Stage	Age	Males (mg/day)	Females (mg/day)
Infants	0-6 months	400	400
Infants	7-12 months	700	700
Children	1-3 years	3,000	3,000
Children	4-8 years	3,800	3,800
Children	9-13 years	4,500	4,500
Adolescents	14-18 years	4,700	4,700
Adults	19 years and older	4,700	4,700
Pregnancy	14-50 years	-	4,700
Breast-feeding	14-50 years	-	5,100

To meet the daily requirement of potassium, you can get it from the following list of foods

Potassium Rich Foods

1. Bananas. One medium-sized banana contains 442 milligrams of potassium. Approximately 11 percent of the 4,700 milligrams of bananas must be consumed to get the extra power. 
2. Nuts. Some varieties of nuts are rich in fiber and protein. One cup of white beans rich in potassium at 1,189 milligrams. One cup of peas has 707 milligrams of potassium. One cup of soybeans contains 970 milligrams of potassium.
3. Dates. Each grain a date contains 167 milligrams of potassium. Dried fruit is rich in fiber is able to defeat the potassium in bananas. 
4. Yogurt. 226 grams of low-fat yogurt contains 531 milligrams of potassium. However, beware when eating yogurt with a blend of fruit in it. Make sure the fruit is not rich in sugar.
5. Avocado. One avocado contains more than twice the content of potassium in bananas. That is as much as 975 milligrams. 
6. Tomato sauce. A cup of tomato sauce contains 800 milligrams of potassium. However, the sauce needs to be ascertained without extra sodium and sugar.
7. Halibut and Salmon Fish. Approximately 85 grams of halibut in the packaging, have as much as 449 milligrams of potassium. Good seafood besides halibut, are salmon and scallops. 
8. Dried apricots. Dried apricots rich in potassium content of 257 milligrams per quarter cup serving.
9. Muskmelon. A plate of fresh melon rich in potassium at 358 milligrams.
10. Papaya. This brightly colored fruit contains 264 milligrams of potassium for pieces about 2.5 centimeters.
11. Potato. Medium-sized potato contains about 542 milligrams of potassium

Another foods high in potassium can be read below (taken from umassmed.edu)

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10 Iron Deficiency Signs And Symptoms

Iron deficiency can make the body feel tired and restless. In addition, generally arise dizziness and discomfort in the body which is often known as anemia. Anemia is more common in women, especially arise when menstruating, pregnant or nursing. Symptoms of iron deficiency can occur even before the condition has progressed to iron deficiency anemia.

Anemia is a condition caused by a lack of red blood cells in the body. Anemia causes the blood is not able to supply enough oxygen to the body. Red blood cells contain hemoglobin, are responsible for transporting oxygen from the lungs to other body parts. The lack of red blood cells in the body will automatically reduce the amount of hemoglobin which means the body's tissues will not get enough oxygen supply. In order for the production of red blood cells and hemoglobin remain smooth, bone marrow should be healthy accompanied by sufficient dietary intake of iron and vitamins.

Signs and symptoms of iron deficiency

1. Fatigue and lethargy. Iron deficiency can make the body become tired and lethargic. So if you often feel lethargic despite adequate rest, try to multiply the iron-rich foods. 


2. Changes in mood. Volatile mood or overly sensitive is another sign of the body is deficient in iron. If left unchecked, depression can strike.


3. Shortness of breath. Although only slight activity, but already panting breath. If you notice these things, most likely your body is deficient in iron.


4. Brittle nails. The cause of brittle nails is the use of nail polish continuously. But other than that, brittle nails can also be triggered from the body iron deficiency.


5. Pale skin. The next sign that the body is deficient in iron, is a pale skin. Due to lack of blood supply to make hemoglobin decreased, the skin turns pale. 


6. Hair loss. Hair, just like other important organs, need nutrients such as iron in order to remain strong and healthy. If iron deficiency, then your hair may loss.


7. Early menopause. Women who are entering pre-menopause can hit menopause sooner if not keep the iron intake. Because iron can also affect hormone function in women. 


8. Lack of blood. Heavy bleeding during menstruation or blood donation within a certain time may be regarded as the cause of iron deficiency. So if frequent dizziness during menstruation, perhaps your body is deficient in iron.


9. Legs shaking. What do the symptoms of shaking legs with iron? It turns out that iron deficiency makes blood flow is not smooth, including the toe area so that makes it often stiff and trembling.


10. Snacking. Most body signs of iron deficiency, such as snacking is found in children. In fact not only the food is eaten. Women could also experience similar conditions.

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The Best List Of Foods High In Iron

Iron in the human body has a very important function, that is why we are advised to consume foods high in iron. Iron has the function to transport oxygen from the lungs to the tissues and transports electrons in the process of energy generation in the cell. To transport oxygen, iron must join the protein to form hemoglobin in red blood cells and myoglobin in muscle fiber. When joined with the proteins in the cell to form iron enzymes that play a role in the formation of energy in cells.

Iron deficiency causes inhibition of hemoglobin in the blood supply. Disease due to lack of hemoglobin (red blood cells) is called anemia. The symptoms are characterized by less passionate, tiredness and weakness, pallor and dizziness. To determine the daily requirement of iron, you can read in the following table taken from iom.edu.

Click to enlarge

High iron foods list

Food	Selected Serving Size	Iron Content	% U.S. RDA
Breads, cereals, and other grain products
Bagel, plain	1 medium	1.8-4.3 mg	10-24%
Farina, regular or quick, cooked	2/3 cup	4.5-7.0 mg	25-39%
Muffin, bran	1 medium	1.8-4.3 mg	10-24%
Egg noodles, cooked	1 cup	1.8-4.3 mg	10-24%
Oatmeal, instant, fortified, prepared	2/3 cup	4.5-7.0 mg	25-39%
Pita bread, plain or whole-wheat	1 small	1.8-4.3 mg	10-24%
Pretzel, soft	1	1.8-4.3 mg	10-24%
Ready-to-eat cereals, fortified	1 ounce	4.5-7.0 mg	25-39%
Rice, white, regular or converted, cooked	2/3 cup	1.8-4.3mg	10-24%
Fruits
Apricots, dried, uncooked, unsweetened	1/2 cup	1.8-4.3 mg	10-24%
Vegetables
Beans, lima, cooked	1/2 cup	1.8-4.3 mg	10-24%
Spinach, cooked	1/2 cup	4.5-7.0 mg	25-39%
Meat, poultry, fish, and alternates
Ground beef, extra lean, lean or regular; baked, broiled	1 patty	1.8-4.3 mg	10-24%
Pot roast, braised, lean only	3 ounces	1.8-4.3 mg	10-24%
Roast, rib, roasted, lean only	3 ounces	1.8-4.3 mg	10-24%
Short ribs, braised, lean only	3 ounces	1.8-4.3 mg	10-24%
Steak, baked, broiled or braised, lean only	3 ounces	1.8-4.3 mg	10-24%
Stew meat, simmered, lean only	3 ounces	1.8-4.3 mg	10-24%
Liver, fried beef
Beef	3 ounces	4.5-7.0 mg	25-39%
Calf	3 ounces	1.8-4.3 mg	10-24%
Pork	3 ounces	7.4+ mg	40% or more
Chicken or turkey	1/2 cup diced	4.5-7.0 mg	25-39%
Liverwurst	1 ounce	1.8-4.3 mg	10-24%
Tongue, braised	3 ounces	1.8-4.3 mg	10-24%
Turkey, dark meat, roasted, without skin	3 ounces	1.8-4.3 mg	10-24%
Fish and Seafood
Clams, steamed, boiled, or canned, drained	3 ounces	7.4+ mg	40% or more
Mackerel, canned, drained	3 ounces	1.8-4.3 mg	10-24%
Mussels, steamed, boiled, or poached	3 ounces	1.8-4.3 mg	10-24%
Oysters
Baked, broiled, or steamed	3 ounces	7.4+ mg	40% or more
Canned, undrained	3 ounces	4.5-7.0 mg	25-39%
Shrimp, broiled, steamed, boiled, or canned, drained	3 ounces	1.8-4.3 mg	10-24%
Trout, baked or broiled	3 ounces	1.8-4.3 mg	10-24%
Dry Beans, Peas, and Lentils
Beans, black eyed peas (cowpeas), chickpeas (garbanzo beans), red kidney, or white, cooked	1/2 cup	1.8-4.3 mg	10-24%
Lentils, cooked	1/2 cup	1.8-4.3 mg	10-24%
Soybeans, cooked	1/2 cup	4.5-7.0 mg	25-39%
Nuts and Seeds
Pine nuts (pignolias)	2 tablespoons	1.8-4.3 mg	10-24%
Pumpkin or squash seeds, hulled, roasted	2 tablespoons	1.8-4.3 mg	10-24%
Breads, pasta, and cereals listed are enriched unless otherwise noted. See section on enriched or fortified foods. Remember that meats, poultry, and seafood are the best absorbed sources by the body, only some of the iron content in plant-based foods is absorbed regardless of the amount of iron the food contains. All values are based upon the U.S. RDA for iron, 18 milligrams per day.

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Amazing Benefits Of Peanut Butter & All Nutrition Facts

Apparently, peanut butter nutrition provides many health benefits that you've never thought before. There's even a study that said, peanut butter is able to lose weight. In addition to losing weight, peanut butter can also reduce a person's risk of developing diabetes. Peanut butter is also rich in monounsaturated fats are good for heart health. The researchers say that adults who resistant to insulin, and then they consume foods high in monounsaturated fats, which are known to have less abdominal fat than those who consumed carbohydrate foods and saturated fats.

Peanuts contain high concentrations of antioxidant polyphenols, that may reduce the risk of stomach cancer by reducing the formation of carcinogenic nitrosamines. Peanut are also a major source of resveratrol, an antioxidant that has the function of protection against cancer, heart disease, degenerative nerve disease, Alzheimer's disease, and viral infection / fungal.

Peanut butter nutrition facts

Peanut butter comes with a variety of nutrients. A serving of peanut butter contains 3 mg of vitamin E, 49 mg of magnesium (to strengthen bones), 208 mg of potassium (good for muscle), and 0.17 mg of vitamin B6 (to boost the immune system). Vitamin D is contained in the two tablespoons of peanut butter as much as three milligrams. That means that if you consume more than two tablespoons of peanut butter is also very good for your body.

Peanut butter also contains a lot of protein and fiber needed by the body. Some people are afraid of peanut peanuts because supposedly he can make a person fat. Though peanut butter does not make a person fat. Can even make a person lose weight and become slim. You have to start trying to diet with peanut butter. For complete information, you can read peanut butter nutritional value based USDA, that was taken from wikipedia below.

Peanut butter (smooth style, with salt) nutritional value

Energy : 588 Kcal

Carbohydrates : 19.56 g
Protein : 25.09 g
Total Fat : 50.39 g
Cholesterol : 0 mg
Dietary Fiber : 6.0 g
Total sugars : 9.22 g
Water : 1.81 g

Vitamins:
Folates : 74 µg
Niacin : 13.403 mg
Riboflavin : 0.105 mg
Thiamin : 0.073 mg
Vitamin A : 0
Vitamin B6 (Pyridoxine) : 0.543 mg
Vitamin C : 0
Vitamin E (alpha-tocopherol) : 8.99 mg
Vitamin K : 0.6 µg

Minerals:
Calcium : 43 mg
Iron : 1.87 mg
Magnesium : 154 mg
Potassium : 649 mg
Phosphorus : 358 mg
Sodium : 459 mg
Zinc : 2.91 mg

Phyto-nutrients:
Carotene-ß : 361 µg
Crypto-xanthin-ß : 1 µg
Lutein-zeaxanthin : 1403 µg

Lipids:
Saturated fatty acids : 10.510 g
Monounsaturated fatty acids : 24.216 g
Polyunsaturated fatty acids : 14.161 mg

Benefits of peanut butter for health

• Help you lose weight. Peanut butter turned out to be one of the diet foods. The combination of peanut butter with foods containing fiber (2 grams per serving) and protein (8 grams per serving), making you feel full longer.


• Contain many nutrients. One serving of peanut butter contains 3 milligrams of vitamin E as an antioxidant, 49 milligrams of magnesium for building bones, 208 milligrams of potassium which is good for the muscles, and 0.17 milligrams of vitamin B6 to boost immunity. In addition, from the results of the study showed that consumption of nuts can reduce the risk of heart disease, diabetes, and chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can reduce your risk of diabetes by 30%.


• Good fats. Peanut butter contains a lot of monounsaturated fat. One study found that adults that are dieting and eating nuts have lower abdominal fat than those who consumed carbohydrates or saturated fats.

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Chicken Nutrition Benefits For Health You May Not Know

For a bodybuilder, the benefits of chicken nutrition is very important for their body muscles development. Actually, there are still many health benefits due to chicken nutrition that we can get. In this poultry meat, contained 9 essential amino acids needed by the body. Amino acids that relatively easy to digest is necessary for the growth and replacement of damaged body cells. On all kinds of poultry and birds, also contained a number of amino acid tyrosine, that used by the brain to produce dopamine and noradrenaline. These substances make people easier to concentrate.

Another composition in chicken meat is Haeme iron that also easy to digest when compared with iron derived from vegetable. Haeme iron is needed to maintain the body's iron stores, so we avoid anemia. Chicken meat includes foods that rarely cause allergies. The aroma is not sharp, so loved by all age groups. Most important in the selection of chicken meat is, the freshness, and its processing is done correctly.

Chicken nutrition facts

Based on clinical trials by nutritionists, nutritional content of chicken meat is quite complex. Based on the record, every 100 grams of chicken meat contains as much as 74% water, 22% protein, as much as 13 milligrams of calcium compounds, substances as much as 190 milligrams of phosphorus and iron.

Moreover, it turns out the chicken meat also contains vitamin A, C also E, that very good for the body, especially for small children and the elderly if treated in the right way. Chicken nutritional content considered better when compared with red meat such as mutton and beef because the fat component is quite low and is dominated by unsaturated fats that actually better for the body. 

For another information, below you can read chicken nutritional content based on USDA that was taken from wikipedia.

11 chicken meat health benefits

1. Build muscle. In the nonfat chicken meat, contained more protein. People who want to make her look stumpy, it could take boiled chicken to help increase muscle mass.
2. Chicken meat contains zinc that can maintain a healthy appetite.
3. Phosphorus and calcium content in chicken meat can strengthen bones.
4. Although it contains cholesterol, chicken meat also has niacin that can lower cholesterol levels. Choose nonfat chicken meat and cook without using oil or butter.
5. Chicken is rich in minerals that help boost the immune system. Thus, hot chicken soup is suitable for flu patients.
6. Chickens can help growing children. Because protein amino acids in chicken, stimulating growth and a stronger body.
7. Selenium content in chickens reduces the risk of arthritis. 
8. Chickens have vitamin B5 or pantothenic acid that affects a sense of calm to the nerves. Eating chicken can relieve the stress that you feel.
9. Your heart also healthier to eat chicken. Because the chicken also rich in vitamin B6, which lowers homocysteine cause heart attacks.
10. Eating chicken can relieve stress during menstruation.
11. Men can also increase testosterone by eating chicken meat.

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Signs & Symptoms Of Milk Allergy

Milk allergy cases became so popular after an ad impressions on television showed a child who had cow's milk allergy, then advertisers offer soy milk as a solution. Research in several countries has shown, cow's milk allergy experienced by 2% of infants in the first year of life. Approximately 1-7% of infants suffer from an allergy to the protein found in cow's milk. Babies have immunity system is still immature and vulnerable. Milk allergy usually occurs when the baby's immune system aware (or assume) that the protein content in cow's milk as a hazardous substance. Baby's immune system will fight the protein contained in cow's milk so that the symptoms of an allergic reaction will appear.

Milk allergy, is the most popular food allergy case in children. In addition to cow's milk, goat's milk, sheep, buffalo can also cause allergic reactions. Typically, children begin to experience allergy at the age of 3 years. Milk allergy usually occur a few minutes to a few hours after the child's milk consumption. Milk allergy symptoms vary from mild to severe. Allergy symptoms can include shortness of breath, vomiting, itchy red spots on the skin and digestive problems. In rare cases, milk allergy can cause anaphylaxis-a severe life-threatening reaction.

Milk allergy sign and symptoms in children

Symptoms of cow's milk allergy is similar to other food allergy symptoms. Will usually attack the skin, gastrointestinal tract, and respiratory tract. Acute reaction (short-term) that often occurs is itching of the skin. While chronic reaction (long-term) that occurs is asthma, dermatitis (eczema skin) and gastrointestinal disorders. Milk allergy symptoms vary in each person and occurs within a few minutes up to several hours after ingesting milk. Signs and symptoms of milk allergy that occurs immediately after consuming milk, among others: 

• Red spots with itching of the skin
• Shortness of breath
• Throw up

Signs and symptoms of milk allergy that need more time to appear include:

• Watery feces, which can contain blood 
• Diarrhea 
• Cramps in stomach 
• Cough or shortness of breath 
• Runny nose 
• Watery eyes 
• Itchy skin rash, often around the mouth 
• Colic in babies

There are three clinical patterns of response to milk protein allergy in infants, namely:

1. Fast reaction. Symptoms seen within 45 minutes after the children drink cow's milk. Beware if the red spots appear (such as measles) or itching on the baby's skin. It may also happen tract system disorders, sneezing, itchy nose and eyes, and red eyes. 
2. Medium reaction. Symptoms appear between 45 minutes to 20 hours after baby consuming cow's milk. Symptoms that often arises is vomiting or diarrhea. 
3. Slow reaction. Symptoms begin to look more than 20 hours after the baby is drinking milk. The signs that often arises is diarrhea, constipation (difficult bowel movements) and dermatitis (skin disorders).

Causes of milk allergy

All milk allergy is caused by the body's immune system malfunctions. Your immune system identifies harmless milk protein for your body, triggering the production of immunoglobulin E (IgE) to neutralize the protein (that considered as allergens). Henceforth, if you are in contact with the protein, the IgE antibodies will recognize and sends signals to the body's immune system to release histamine and other chemicals. Histamine and other chemicals cause a variety of signs and symptoms. Take on the role of histamine in many allergic reactions, such as runny nose, itchy eyes, sore throat, rash, rash with itching, nausea, diarrhea, shortness of breath and anaphylaxis.

Prevention of milk allergy

There is no sure way to prevent food allergies occur for the first time. But you can prevent signs and symptoms by avoiding foods that causes your allergy. If you know you or your child is allergic to milk, make sure to avoid dairy products. Find out what you or your kids eat and drink. Read the food labels carefully.Several studies have shown that breastfeeding up to four months of age infants can help prevent allergic to milk. In children who have allergies to milk, breast-feeding and the use of hypoallergenic formula (formula made from milk protein enzymes to destroy) can prevent allergic reactions.

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Health Fame Allergy

Some Of Asthma Causes and Symptoms That You Probably Not Know

Do you know what causes asthma? If you already know what asthma is, maybe you already know the cause. Even so, lot of people with asthma still don't know it. Asthma is a respiratory condition that is narrowed because of hyperactivity to certain stimuli, which cause inflammation. Early symptom of asthma is shortness of breath, coughing, and voice become wheezing. This disease can affect anyone, both children and adults. Asthma is very susceptible to stimuli such as dust, dander, smoke, cold air, and exercise. Asthma experts believe, that asthma is a hereditary disease and the majority of people who suffer from asthma due to allergy to certain allergens. Allergens are factors that come from the environment.

Causes of asthma

The term cause of asthma is not appropriate, because until now the cause of asthma is unknown. There have been many studies conducted by experts in the field of asthma to explain the causes of asthma, but not a single theory or hypothesis that can be accepted or approved by all the experts. Nevertheless, a clear airway of asthmatics have a distinctive nature that is very sensitive to various stimuli (bronchial hyperreactivity). Cigarette smoke, allergens and mental stress in normal people do not cause asthma, but in people with asthma that stimulus can lead to attacks. Below are some possibility that could be the causes:

• Congenital or derivatives If in a family there who suffer from asthma, it is likely that their descendants will be too. And the disease is not contagious, but by descent.


• The cold air. Cold temperatures will result in the onset of asthma. Just as the rainy weather, the use of AC with a high temperature and in the mountainous areas.


• Foods. Foods that contain high levels of MSG and preservatives should be shunned, one of them like nuts, ice or cold drinks, and chocolate.


• Environment factors. Environment full of dust, dirty, and smoke, is the place initially arise asthma. Because it is so disturbing lungs. Therefore we suggest to maintain the health and cleanliness of your environment from dirty and of course maintaining a healthy lifestyle and clean.

Signs and Symptoms of Asthma

The frequency and severity of asthma attacks are varied. Some people more often free of symptoms and only experience shortness of breath attacks are short and mild, which happens at any time. Other patients almost always have cough and wheezing as well as having a great attack after suffering from a viral infection, exercise or after exposure to allergens or irritants. Crying or laughing hard can also cause the onset of symptoms and is also often persistent cough, especially at night or in cold weather.

An asthma attack can occur suddenly, characterized by wheezing, coughing and shortness of breath. Wheezing, particularly audible when the patient breathed. At other times, an asthma attack occurs slowly with symptoms gradually worsened. In both these circumstances, the first time perceived by a person with asthma are shortness of breath, cough or tightness in the chest. Attacks can take place within a few minutes or can last up to several hours, even for a few days.

Early symptoms in children may include itching in the chest or in the neck. Dry cough at night or when the exercise could also be the only symptom. During asthma attacks, shortness of breath can be more severe, causing anxiety. As a reaction to anxiety, patients will also be spending a lot of sweat.

At the very severe attack, the patient became difficult to talk because of shortness of breath very great. Confusion, lethargy (decreased consciousness state, where people like to sleep soundly, but can be aroused briefly and then promptly fell asleep again) and cyanosis (bluish skin looks) is a sign that the oxygen supply is limited and patients need immediate treatment. Although they suffered severe attacks, the patient will usually recover completely.

Sometimes some of the alveoli (air bags in the lungs) can rupture and cause air collects in the pleural cavity or cause air collects around the organs of the chest. This will exacerbate the tightness is felt by the patient.

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Health Fame Asthma, Diseases

Constipation Symptoms & The Cause That You Should Know

If you have identified the cause of constipation, because you can prevent it, then maybe you do not have to know the cause of constipation. Even so, this information may be able to help the people closest to you to recognize it. Every person has varies frequency of bowel movements. Some people defecate up to three times a day, others may just three times a week. It is normal, as long as you feel comfortable and not feel difficulty during defecation.

If your bowel movement less than three times a week, the stomach is bloated and difficult to remove dirt, you've experienced a condition called constipation. Frequency of bowel movements, is not necessarily a reference. You may experience constipation, although bowel movements every day, but your stools is hard and you have to take pains to remove it.

Constipation symptoms may include abdominal pain and bloating. Part of the dirt that may rip mucous membrane of the anus, especially in children, causing bleeding in the rectum. Constipation is a common complaint, an estimated 1 in 10 people often suffer from constipation. Frequency increases with age and became more common in the age group above 60 years. This is because the elderly have a reduction in the power of the intestinal muscles and tend to take drugs that have constipation side effects.

Due to hormonal factors, constipation is also more common in adult women than adult men. Constipation is a fairly common complaint among pregnant women. Constipation is rare in infants. Babies who are breast-feeding, could not defecate during 7 days without causing interference.

Causes of constipation

Constipation is not a disease, but a symptom or condition which has many causes, such as:

• Unhealthy lifestyle. The most common cause, which is usually a combination of a lack of fluid intake, lack of fiber in the diet, lack of movement that stimulates bowel movements.
• Irritable bowel syndrome. People with this syndrome experience alternating constipation and diarrhea.
• Medicines. Constipation can be a side effect of diarrhea drug. Other medicines that can cause constipation are antidepressants, anticholinergics, antacids, psychotropic drugs, codeine and high blood pressure medications.
• Imbalance of electrolytes. Potassium deficiency (hypokalemia) and excess calcium (hypercalcemia).
• Blockage by disease. diverticulitis, colon polyps, fissures and anal abscesses, hemorrhoids, Crohn's disease, colorectal cancer.
• Blockage by neurological disorders, such as diabetes, Parkinson's, multiple sclerosis.
• Hormonal disorders: such as an underactive thyroid (hypothyroidism), pregnancy.

Constipation sign & symptoms

Symptoms and signs will be different between one to another, due to diet, hormones, lifestyle and colon shape every person is different, but usually the symptoms and signs are commonly found in most or sometimes some sufferers are as follows:

1. Stomach fullness, full, and even feels stiff because of the pile of feces (iffeces was piled about 1 week or more, the patient stomach may look like a pregnant). 
2. Stool becomes hard, hot, darker, fewer in number than normal (less than 30 grams), and can even form a small round object when it is severe. 
3. When defecating, fecess difficult to remove or discarded, sometimes have to push or squeeze the stomach first in order to pull out it (even to having hemorrhoids and cold sweats).
4. Anus feels full, and like something is blocked accompanied by pain from rubbing against the heat and hard stools. 
5. Fart frequency increases with foul smell more than usual (and sometimes the patient will have difficulty or not at all able to fart).
6. Decreasing the frequency of bowel movements, and increased bowel transit time (usually 3 bowel movements a day or more).
7. Sometimes experience nausea and even vomiting if it is severe.
8. Back pain when the feces that accumulate quite a lot.
9. Bad breath.

As for the psychological symptoms that can occur in people with constipation include:

• Less confident
• More a loner or keep away from people around.
• Still feel hungry, but when eat, will be full faster (especially when pregnant, it will feel heartburn) because the space in the stomach is reduced.
• Emotion is increasing rapidly.
• Often feels palpitations, so easily lead to emotional stress. Ultimately vulnerable headache or even fever. 
• The body does not fit, uncomfortable, lethargic, tired, and felt heavy so lazy to do something, sometimes even frequent sleepiness. 
• Decreasing the spirit through the activities 
• Impaired daily activities, because the body feels overburdened resulting in decreased work quality and productivity. 
• Can decrease appetite.

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Health Fame Diseases, Signs & Symptoms

Miraculous Benefits of Soy Milk & Nutrition Facts

What you should know about soy milk is amazing benefit and nutritional content. Then what is the difference between soy milk with cow's milk and what are the advantages? One cup of unfortified soy milk contains nearly 7 grams of protein, 4 grams carbohydrates, 4.5 grams of fat, and no cholesterol. While cow's milk, providing carbohydrates, vitamins, minerals, and fats. All cow milk contains 8 grams of protein and 12 grams of carbohydrates per cup. It is also a rich source of other nutrients. But we do not need to worry, because soy milk on the market today are fortified with calcium, vitamin E, B12, D, and other nutrients.

Benefits of soy milk for health

1. Causing no allergy: Apart from being an ideal beverage for lactose-intolerant, and for those who suffer from galactosemia. Soy milk does not cause food allergies because it is free of casein, peanuts, gluten, and MSG. 


2. Soy milk good for heart: Soy milk is very good for heart health because of the amount of saturated fat in soy milk is very little. High in saturated fats will increase the levels of "bad" cholesterol (LDL) and can increase the risk of heart disease. Soy milk contains monounsaturated fats and polyunsaturated fats. In addition, soy milk does not contain cholesterol, so it is safe for you who fear of fat.


3. Prevent premature aging (Anti-Aging): Believed to be one of the most powerful ways that counteract premature aging is to rely Antioxidant derived from food or beverages. Consuming food or beverage source of anti-oxidants is a wise choice, as well as the right choice to combat premature aging. Anti-oxidants are generally derived from a class of vitamins and minerals; including vitamins B, E, C, Beta-Carotene, Chromium, Selenium, Calcium, Copper, Magnesium, and isoflavones.


4. Anti cancer beverages: Soy milk is one of the health beverage as a source of minerals, selenium, Vitamin E, Isoflavones, and Amino Acids triptopan. To cope with exposure to free radicals lead to cancer, needed substances or compounds that act as anti-oxidants. Besides selenium, anti-oxidants on Soy Milk is Vitamin E and Genistein, which is able to block cancer synergistically.


5. Prevent diabetes mellitus: Soy milk contains glycine amino acids and arginine amino acid, is able to maintain the balance of Insulin. In addition, the protein in soy milk is more easily accepted by the kidneys than animal protein. Therefore, soy milk good for diabetics mellitus.


6. Beverages for people with autism: Autism sufferers should not eat foods that contain casein (milk protein) and glutein (protein powder). Because in addition to difficult to digest, foods that contain two types of protein can cause impaired brain function, so that the behavior of people with autism will be more hyperactive. Casein sources derived from animal milk (cow's milk) as well as a wide range of products, such as cheese and cream. For people with Autism, Cow Milk can be replaced with Soy Milk. Thus, people with autism still get the protein, vitamins, and minerals are sufficient. And most importantly, soy milk does not contain casein and glutein.


7. Beverages for vegetarians: For vegetarians, soy milk can be served as a main drink. In addition to delicious and refreshing, nutritional value is not inferior to the cow's milk. Soy milk is a beverage source of vitamins (B1, B2, B6, and provitamin A), source of minerals (Calcium, Magnesium, Selenium, Phosphorus), sources of carbohydrates, protein source and fat source).


8. Prevent migraine: Consuming soy milk on a regular basis can prevent and relieve migraine; mainly caused by nutrient deficiency. This is because the Soy Milk is a source of B-complex vitamins (except B12), minerals (especially potassium), and amino acids (especially lysine) with a fairly high number.


9. Lose weight: A cup of cow milk has about 12 grams of sugar, while soy milk, only 7 grams. This is why the number of calories in one cup of soy milk is much less than cow milk. In addition, monounsaturated fatty acids in soy milk can inhibit the absorption of fat in the intestine. In addition, drinking soy milk will give you full longer effect.


10. Prevent prostate cancer: Soy milk is rich in phytoestrogens, plant hormones that can inhibit the production of testosterone in men. Reduced testosterone levels can significantly reduce the risk of prostate cancer. Research has shown that men who consume soy regularly had lower prostate cancer.

Soy milk nutrition facts

According to wikipedia, soy milk has about the same amount of protein as cow's milk, though the amino acid profile differs. Natural soy milk contains little digestible calcium as it is bound to the bean's pulp, which is indigestible by humans. To counter this, many manufacturers enrich their products with calcium carbonate available to human digestion. Unlike cow's milk, it has little saturated fat and no cholesterol. To get more soy milk nutritional value you can read at table below.

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Health Fame Healthy Foods

Calories In Grapes & Essential Nutrition Facts

In addition to grapes nutrition that gives many health benefits, calories in grapes also not quite high. In every one grape contain only 2-3 calories (below you will know each calories in every grape types). Besides having a sweet taste and fresh, grapes contains many vitamins, minerals, and antioxidants. Grapes can be made as a drink and can also be eaten as a desert. Grape skin contains a phytochemical called resveratrol which is proven to improve heart health, anti-cancer, antibacterial and contains antioxidants.

Certain minerals contained in grapes include selenium, potassium, sodium, calcium, magnesium and manganese. The body needs manganese to help maintain blood sugar stability. In addition, manganese is also necessary for the metabolism of fat and connective tissue and bone formation. Meanwhile, antioxidants in grapes has a function as cells protector from free radicals. Free radicals can cause a variety of diseases such as cancer, heart disease, and premature aging problems. And no less important is the flavonoids, these substances can prevent the oxidation of LDL which is the bad cholesterol in the body. Even the experts believe, flavonoid works much better than vitamin E, which is known as a natural antioxidant.

Calories in grapes types

• Calories in every 100 gr of American Grapes (Slip Skin) is 67 calories
• Calories in every 100 gr of Red or Green Grapes (European type) is 69 calories
• Calories in every 100 gr of Concord Grapes is 67 calories

9 facts about grapes nutrition

1. Grapes has a lot of antioxidants such as anthocyanins, flavonols, geraniol, linalol, nerol and tannins. Antioxidants are the type that most recommended by scientists because it is a substance that is good for the body's defense against many types of diseases.
2. Red grapes contains resveratrol, touted as a substance that can reduce the body's cholesterol and protect the heart. This substance is used for reducing deposits in the blood vessels so that the risk of heart disease can be avoided.
3. In every 1 gram of fresh grapes skins contain 50 to 100 micrograms of resveratrol, depending on the type of grapes. This substance is also capable of eroding free radicals and helps the growth and repair of body tissues.
4. Grapes in one serving contains about 92 international units (IU) of vitamin A that beneficial for eye health, 0.19 milligrams of vitamin E which is good for health skin and ward off free radicals, and 14.6 micrograms of vitamin K that helps maintain and normalize the viscosity / blood stagnation.
5. Types of grapes and other berries that are dried, such as raisins, sultanas and currants also contain enough nutrients. For example, raisins have a lot of content of boron (natural borax), a type of mineral that serves to maintain bone strength.
6. The grapes are very good for disposal system. Grape juice cleanse dirt clods and launched urinating, increased fluid flow from the bile, and shed the remnants of disposal in the digestive tract. Grape juice also can clean the intestines and serves as a mild laxative.
7. In a study also found that consumption of grape juice that does not peel can help eliminate infection of the mouth and throat.
8. Flavonols in grape seeds help cure night blindness, retinal damage, and improving the quality of vision.
9. Combined substances in grapes can help restructure the heart, reducing angina (heart seizure), and can normalize heart pressure.

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Health Fame Fruits, Healthy Foods

9 Powerful Ways To Prevent Acne

Everyone knows that acne is annoying, the best way is not how to get rid of it, but how to prevent it. Possible causes of acne is hormonal changes that stimulate oil glands in the skin. Other hormonal changes that can lead to acne is the menstrual period, pregnancy, use of birth control pills, and stress. There are a lot of causes of acne such as, excessive oil production, dead skin cells, bacteria, cosmetics, medicines, cellphones, stress etc..

There are key factors that must be considered from several causes of acne, which is heredity. If you are a person who does not have hereditary factors, then you should try to live a healthy life to avoid acne. But, for those of you who have hereditary factors, you should be extra careful in treating the face. Some of the following tips may help you.

9 ways how to prevent acne

1. Clean your face at least 2 times a day. The first thing you should do to prevent acne is to wash your face at least 2 times a day. By washing your face 2 times a day, we can directly reduce the oil on the surface of your skin face. If we rarely wash face, then we might as well let the acne-causing bacteria live abundantly in our faces. But you also have to remember, do not over-scrub your face when washing it because it will increase sobaceous oil production which can lead to a variety of skin disorders. When washing your face, be sure to use soap with a soft texture.


2. Adjust beauty products by type or your skin type. If your skin type is oily skin, so be sure to use beauty products that are made specifically for oily skin, and vice versa when your skin is dry skin types. Incompatibility use beauty products will lead to the proliferation of acne on your face, so you have to be more careful when choosing beauty products.


3. As much as possible do not use too oily beauty products. Naturally, every tissue of our skin will produce oil on a regular basis, it remains in effect on dry skin although slightly reduced oil productivity. Because it is better if you choose a facial mole removal products are not too oily because dust and excess oil is a major hotbed for acne bacteria on your face.


4. Dry your skin with a soft towel your face after washing your face or shower. Acne-causing bacteria love warm, moist places, therefore you are advised to immediately dry your wet face after a shower, or wash your face so that no acne bacteria quickly spread.


5. Drink plenty of water. Drink water at least 2 liters or 6-8 glasses a day will make your skin appear more healthy and fit.


6. Use appropriate skin moisturizer. The use of moisturizer on the skin, highly recommended especially if you are the owner of chapped skin types and dry. But you should know, use a moisturizer that is water based.


7. Always make sure your skin is clean before bed Wash your face before going to sleep at night, so that you feel more refreshed in the morning and you will be able to regenerate the skin better. 


8. Consume foods that contain a lot of nutrients. Fruits and vegetables are foods that contain lots of nutrients and vitamins that are very useful to nourish our skin. It is therefore advisable to consume these foods. Especially that contains Vitamin E, because with healthy skin, acne bacteria will not easily develop in our face. 


9. Regular and sufficient sleep. With enough rest on regular basis, then we give a chance to the skin to get rid of harmful toxins and regenerate more perfectly.

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Health Fame Home Remedies

20 Folic Acid Foods That You Should Consume

Vitamin B9 that also known as Folic Acid, is a vitamin that is very important especially for pregnant women. Therefore, pregnant women are advised to consume foods that contain folic acid. In pregnant women, folic acid helps the brain development of the fetus, thus preventing birth defects. Pregnant women need at least 400 mcg - 600 mcg of folic acid every day.

National Institutes of Health Nutritional Requirements (µg per day)

Age	Infants (RDI)	Infants (UL)	Adults (RDI)	Adults (UL)	Pregnant women (RDI)	Pregnant women (UL)	Lactating women (RDI)	Lactating women (UL)
0–6 months	65	None set	–	–	–	–	–	–
7–12 months	80	None set	–	–	–	–	–	–
1–3 years	–	–	150	300	–	–	–	–
4–8 years	–	–	200	400	–	–	–	–
9–13 years	–	–	300	600	–	–	–	–
14–18	–	–	400	800	600	800	500	800
19+	–	–	400	1000	600	1000	500	1000

Folic acid deficiency can cause several health problems such as diarrhea, anemia, thrush to the risk of birth defects. Therefore, we are also advised to meet the daily requirement of folic acid. Here we chose several sources of folic acid ranging from vegetables, fruits and others.

20 foods with folic acid

1. Potatoes. Potatoes for trading commodities can be divided into several classes, such as A, B for the best class, C, D for the bad quality. In a medium sized potato contains 30 mcg of folic acid.


2. Corn. In one cup of cooked or boiled corn contained 76 mcg of folic acid. So as to meet the needs of vitamin B9 you up to 20% of daily needs. Although many are now in the form of canned corn, but it is recommended to keep eating in the form of fresh corn.


3. Spinach. By inserting the spinach into the daily menu can also meet the requirement of folic acid. In one cup of spinach contains as many as 263 mcg of folic acid.


4. Asparagus. Other vegetables containing folic acid is asparagus, asparagus in a cup containing at least 262 mcg of folic acid. In addition, asparagus also contains vitamins C, K, and A.


5. Broccoli. Broccoli acts as an excellent anti detox. In the consumption of one cup of broccoli, you should suffice at least 24% of the folic acid or vitamin B9 daily.


6. Cauliflower. Cauliflower is similar to broccoli, this vegetable contains a lot of vitamin C but also contains folic acid. By consuming one cup of boiled cauliflower, can meet at least 55 mcg of folic acid, equivalent to the needs of the body as much as 14%.


7. Celery. Celery is a vegetable that is used to help problems in patients with kidney stones. Additionally, celery also has a lot of folic acid. In one cup of celery, contain as much as 34 mcg of folic acid, equivalent to 8% of your daily needs.


8. Carrots. Apparently, carrots also contain folic acid. With the consumption of one cup of carrots can meet the needs folic acid to 5% of daily needs. 


9. Pumpkins. Pumpkin also has a lot of folic acid content, in a cup containing a total of 36 mcg of folic acid.


10. Avocado. Avocados contain 90 mcg of folic acid percangkirnya or equal to 22% of the body's needs. Avocados also contain fiber which is needed by the body, vitamin C and fatty acids.


11. Papaya. One of the fruits that contain lots of folic acid is orange, papaya also contains vitamin B9 but not as much as oranges. Folic acid in the papaya as much as 115 mcg of folic acid.


12. Oranges. Famous for its citrus fruits are sour. Many people knew him by his vitamin C content. In fact not only that, citrus fruits also contain folic acid. It turns out that most citrus fruits contain a lot of folic acid is 1 orange contains 50 mcg of folic acid. That way if you consume more than 1 piece, you get more than 50 mcg of folic acid.


13. Pomelo. In contrast to the usual types of oranges, pomelo contains 30 mcg of folic acid in doses of 1 fruit. Pomelo is more rare and more also have a sweet taste than regular oranges.


14. Strawberries. In 1 cup of strawberries contains 25 mcg of folic acid.


15. Raspberries. One cup of raspberries contains 14 mcg of folic acid. Although low levels of folic acid, raspberry fruit can be used as an alternative fulfillment of vitamin B9.


16. Beef liver. Apparently, beef liver contains vitamin B9 which is quite a lot. With 100 grams of cooked beef you have to meet the needs of as many as 70% of folic acid. Certainly not a good idea to consume excessive meat beef liver because it contains cholesterol and fat.


17. Mung beans. In 1 cup of mung beans contains as much as 101 mcg of folic acid. The mung beans also have quite a lot of benefits, such as treating dysentery, hair loss, prickly heat, to increase sexual hormones.


18. Bread and Cereals. Not all breads and cereals contain folic acid, to determine the content of breads and cereals, used in packaging will read the nutritional content. There's even a cereal manufacturer that adds up to 100% of your daily requirement of folic acid. By eating cereal in the morning can meet your daily requirement of vitamin B9.


19. Sunflower Seeds. By eating sunflower seeds in a quarter cup can meet 82 mcg of folic acid. Additionally, sunflower seeds are also naturally contain natural fibers that are useful for health.


20. Almonds. In every 1 cup of almonds contains as much as 46 mcg of folic acid.

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Health Fame Healthy Foods

20 Foods High In Antioxidants

Knowing a variety of foods contain antioxidants, very important for everyone. By knowing this, people can rely on that information to maintain a healthy body from heart attacks and cancer. All the research on antioxidants until now, has shown that antioxidants proven to help maintain a person's health. Specifically vitamin C, E, zinc and beta-carotene may reduce the risk of certain cancers and heart disease.

Antioxidants itself as vitamins, minerals, or other nutrients are may protect and repair cells in the body against damage caused by free radicals. This can happen due to various reasons, including exposure to pollution, cigarette smoke, chemicals, or an unhealthy diet which in the end can damage the health of the body.

20 antioxidants foods

1. Broccoli. Broccoli can boost immunity and cell formation in the body via the folic acid content, known efficacious against cancer, especially breast cancer, cervix (cervical cancer) colon and lung. Broccoli is also rich in chromium are useful to help regulate insulin and blood sugar in the body. In addition, broccoli also can prevent heart disease and osteoporosis as well as able to slow down premature aging.


2. Papaya. With the content of Vitamin C and carotenoids, papaya can maintain your blood pressure under normal conditions. Inside there is a fresh papaya enzymes catalyzing reactions in the body Overdrive. Papaya also helps digest meat and flour to facilitate digestion, also helps keep the immune system and prevent bruising.


3. Garlic. Garlic is believed to kill parasites, bacteria and viruses through Alicin content and Selenium. Eating garlic regularly can prevent a blockage in the arteries, improving the immune system and blood pressure control. In addition to lowering cholesterol levels, garlic also has anti-cancer substances, can cure brain inflammation, reducing joint pain, increase energy, improve appetite and libido.


4. Soybeans. Protein quality in soybeans, almost equivalent to the quality of the meat protein. Soybeans are rich in isoflavonoids are useful to prevent cancer, may increase estrogen levels in women, prevent cancer, strengthen bones, lower cholesterol levels.


5. Tomatoes. The content of lycopene and vitamin C as an antioxidant in tomatoes can minimize the risk of cancer (especially pancreatic cancer) and to prevent inflammation of the appendix. Lycopene in tomatoes is a powerful antioxidant that neutralizes damaging free radicals in skin cells, tomatoes also contain chlorine which is used to stimulate the liver to filter toxic materials and keeping the rest of the liver from inflammation. Tomatoes also prevent heart disease and maintain blood pressure.


6. Watermelon. Water content that reach 90%, very good to replace lost body fluids. Vitamin A and C contained in it also speeds up the healing of wounds, maintain healthy gums, prevent bruising, and improve immunity.
7. Spinach. Spinach is full of lutein and zeaxanthin, antioxidants that protect the retina from macular degeneration that comes with age.


8. Avocado. Researchers from the University of Ohio said, good fats in avocados can improve the body's ability to absorb carotenoids. It is recommended, you consume 43 grams of avocado, to avoid excess calories. If possible, choose avocado butter, because it contains more monounsaturated fat.


9. Carrots. The content of beta-carotene or pro-vitamin A in carrots acts as an antioxidant that protects the body from various chronic diseases, such as heart disease and cancer. Besides vitamin A contained in carrots can also protect your eyes from damage caused by the process of aging.


10. Artichoke. Artichokes contain a lot of vitamin C, which are antioxidants.


11. Plum. Plum either eaten fresh or dried. They contain phytochemicals that act as antioxidants.


12. Eggs. Eggs are nutritionally complete. Eggs contain antioxidants that help eliminate free radicals from your muscles.


13. Raspberries. Antioxidants in raspberries called proanthocyanidins that can prevent cancer and heart disease.


14. Red beans. Among other bean types, red bean is the best. Red beans are rich in antioxidants and fiber.


15. Apples. Red layer on apples, showing rich in vitamin C and antioxidants.


16. Green tea. Green tea is rich in polyphenols as antioxidants. Antioxidants help burn fat and keep skin glowing. 


17. Kale. Dark green leafy vegetables such as kale has many health benefits. Fresh kale contain vitamin K and C as antioxidants. 


18. Oranges. Oranges contain vitamin C which is a natural antioxidant. Orange is the best citrus fruit in terms of antioxidants.


19. Paprika. Red peppers contain a powerful antioxidant called lycopene, are makes the color bright red paprika. Meanwhile, people with cancer are advised to include green paprika in their diet. 


20. Raisins. A bowl of raisins can give you more antioxidants than grapes.

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Health Fame Healthy Foods

16 Amazing Omega 3 Benefits And Function For Our Health

There are so many health products that claim contain omega 3, but do you know the benefits of omega 3? What exactly Omega 3 is? Omega 3 is a type of unsaturated fat needed by the body. Nutrition experts claim that the body needs about 300 mg of Omega 3 per day. Omega 3 are found mainly in fish such as salmon, tuna, trout, mackerel, Hering, mackerel, and sardines. In addition, Omega 3 can also be found in foods derived from plants such as oil from the Raps, nuts Walnuts, Walnuts, Avocado, Spinach, Canola oil, soybean and peanut.

In Omega 3, there are important substance componens for the body such as DHA (Docosahexaenoic acid), EPA (Eicosapentaenoic acid), and LNA (linolenic acid). DHA and EPA are found in fish, while LNA in plants including green vegetables. Each component has different functions in the body. DHA serves as a wrapper neural networks, which play a role in launching nerves commands and deliver nerve stimulation to the brain. EPA works in helping the formation of blood cells and heart, nourish the circulatory system by improving blood circulation. LNA role in generating energy from food consumed and then bring it to the body cells that need it.

Actually, there are many health benefits we can get from Omega 3, especially for adults, children, pregnant women and people who are suffering from the disease. The following are some of the benefits you can get from taking Omega 3:

1. Prevent heart disease. Research shows that Omega 3 can help prevent heart disease and other diseases related to the heart, this is because the Omega 3 increases arterial elasticity. Lowers the risk of arrhythmias (abnormal heart rhythms) and also high blood pressure.


2. Lowering high cholesterol levels. A study says that consumption of fish rich in Omega 3 are regularly shown to increase good cholesterol and lower levels of triglycerides (fats in the blood).


3. Reduce the risk of blood clots. Omega 3 has anticoagulant properties that affect the ability of blood platelets to freeze, so that blood circulation becomes increasingly smooth and also avoid blood clots that cause strokes.


4. Good for our brains. Easily forgotten, difficulty remembering things or dementia is a disease that often affects the elderly. Omega 3 as brain food is essential for the development of cell membranes in the neurological system of the brain and signaling pathways. It has been scientifically proven that Omega 3 helps brain development and memory for children and adults.


5. Help reduce depression. This may be beneficial for people with mild depression. Can improve the effectiveness of treatment because it affects the brain in a different way than antidepressants, so combining Omega 3 with antidepressant medications, will reduce depression in different ways, according to David Mischoulon, MD, a professor of psychiatry at Harvard Medical School.


6. Good for pregnant women. Omega 3 has been shown to be important for the development of physical and mental health of the fetus.


7. Omega 3 can reduce menstrual pain. The study results showed that women are took supplements of Omega 3 experienced reduced pain during menstruation. Both types of Omega 3, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) is believed to reduce levels of prostaglandins. Prostaglandin levels are higher in women during menstruation, making uterine contractions increased and muscle spasms.


8. Omega 3 is very good for eye health and vision in general, because Omega 3 is a major component of the retina.


9. Omega 3 has anti-inflammatory properties and is also beneficial for conditions such as asthma, eczema psoriasis, and arthritis.


10. Omega 3 also plays a role in the rate of fat-soluble vitamins absorption,  such as vitamin A, D, E, and vitamin K. Vitamins are needed by our body to fight infection, maintain healthy eyes and skin, heart circulation, blood clotting and strong bones.


11. Helpful for diabetes. A research study shows Omega 3 to lower triglycerides and apoproteins, and no side effects on glycemic control. 


12. A careful study shows that couples who are planning a baby or are pregnant or nursing are recommended to consume Omega 3 to help the baby's growth more quickly.


13. Research has also shown to help people with inflammatory conditions such as stomach with IBS, colitis and ulcerative colitis.


14. People who suffer from various allergies can also add Omega 3 supplements into their daily diet.


15. Omega 3 is very good for improving child health and overall physical and mental development. It is proven that children are consume Omega 3 as a supplement has the ability to read better. Omega 3 is also beneficial for children are suffer from dyslexia, dyspraxia and ADHD.


16. Omega 3 can also prevent Alzheimer's disease.

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