People can obtain calcium from a range of foods and drinks.
The following are good sources:
- yogurt
- milk
- fortified dairy alternatives, such as soy milk
- sardines and salmon
- cheese
- tofu
- green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale
- many fortified breakfast cereals
- fortified fruit juices
- nuts and seeds, especially almonds, sesame, and chia
- legumes and grains
- cornmeal and corn tortillas
Some dark green vegetables, such as spinach, contain calcium. However, they also contain high levels of oxalic acid. Oxalic acid reduces the body’s ability to absorb calcium.
2) Do your gums bleed while brushing?
Best food sources of vitamin C
Citrus fruits such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussel sprouts and capsicums are rich, natural sources of vitamin C. Other vitamin C-rich fruits include papaya, cantaloupe and strawberries.
One cup of raw capsicums will provide 117mg of vitamin C, which exceeds the RDA for both men and women. A combination of a kiwi fruit (75mg of vitamin C) and a vegetable will provide all the vitamin C you need in a day.
Why you need vitamin C
It protects your cells from free radical damage
Vitamin C is a powerful antioxidant that protects your cells from being damaged by free radicals produced by cigarette smoke, air pollution, excessive sunlight and normal metabolism. Free radicals are thought to play a role in rapid ageing and diseases such as cancer and heart disease.
It is needed to make collagen
Vitamin C is essential for the synthesis of collagen which is needed to support new tissue growth. It promotes a healthy skin as well as the healing of cuts and wounds. Collagen is also found in the connective tissues of healthy gums, bones, muscles, cartilage, and blood vessels.
It improves iron absorption
Vitamin C increases the absorption of non-heme iron found in vegetables, fruits and nuts.
Potential interactions with vitamin C
Excessive doses of vitamin C from over-supplementation may interfere with certain medications or conditions.
Too much ascorbic acid or vitamin C (2000mg/day) may increase the amount of aluminium absorbed from aluminium compounds. Patients with kidney impairment on long term use of aluminium-containing compounds should avoid high dose of vitamin C supplements.
Concurrent administration of oestrogen and large doses of vitamin C (1g daily) may increase oestrogen levels, so high dose vitamin C supplementation should be avoided. Women on oestrogen therapy should not substantially vary their intake of vitamin C supplements.
Patients with diabetes, kidney stones or kidney dysfunction should avoid prolonged use of high-dose vitamin C supplementation.
You should always talk to your doctor first before taking any high dose vitamin C supplementation on a long-term basis, especially if you have any other underlying medical conditions.
3) Do you suffer from peeling cuticles?
Below are some good dietary sources of biotin.
Liver and other meats
Including liver in the diet can boost a person’s biotin intake.
organ meats, such as kidney, are also good sources.
Different types of meat contain less biotin, but they are still relatively good sources. For example, a 3-ounce pork chop provides nearly 4 mcg, as does a cooked hamburger patty.
A 3-ounce serving of meat is approximately the size of a deck of cards.
Egg yolk is a good source of biotin. A whole, cooked egg provides up to 10 mcg.
To maximize the intake of biotin and for safety reasons, always cook eggs before eating them.
Raw egg white contains a protein called dietary avidin, which binds to biotin and makes it harder for the body to absorb it. Cooking separates the biotin from the avidin, helping the digestive tract to absorb the vitamin east
Yeast
Both brewer’s yeast and nutritional yeast are good sources of biotin. However, the biotin contents can vary by brand.
Brewer’s yeast is an active yeast that people use to make beer and bread. Nutritional yeast is inactive. People use it to add a cheesy or nutty flavor to foods.
According to the manufacturers of a popular brand of nutritional yeast, 1 serving — of 2 heaping tablespoons — provides nearly 21 mcg of biotin. This translates to 7% of an adequate intake.
Nuts and seeds
Nuts and seeds are generally good sources of biotin, although the amount of the vitamin varies. Almonds, peanuts, walnuts, and pecans, for example, all provide biotin.
A quarter-cup of roasted almonds contains 1.5 mcg of biotin. A quarter-cup of roasted sunflower seeds contains 2.6 mcg.
Salmon
A 3-ounce cooked serving of salmon contains 5 mcg of biotin.
Salmon is also rich in omega-3 fats, which may be of interest to people looking to protect hair health. As a supplement, these healthy fats may help prevent hair loss.
Dairy
Milk, cheese, and yogurt all contain biotin in varying amounts.
According to the ODS:
- an ounce of cheddar cheese provides 0.4 mcg of biotin
- a cup of 2% milk has 0.3 mcg
- a cup of plain yogurt contains 0.2 mcg
- Fish, meat, and poultry, such as turkey, chicken, beef, kidneys, and liver
- Eggs
- Dairy products
- Asparagus
- Artichokes
- Avocados
- Cayenne
- Currants
- Fortified cereals
- Kelp
- Lima beans, navy beans, and peas
- Molasses
- Mushrooms
- Nuts
- Parsley
- Pumpkins
- Rosehips
- Sage
- Sweet potatoes
- Cruciferous vegetables, such as broccoli, Brussels sprouts, spinach, dandelion greens, and watercress
- Whole-grain breads, enriched breads, and wheat bran
- Yeast extract
Vitamin B2 is water soluble, so cooking foods can cause it to be lost. About twice as much B2 is lost through boiling as it is through steaming or microwaving.
5) Pale Face
. Deficiency of nutrients- Iron and haemoglobin
. Food use in diet-
Diet
You should eat a diet high in iron-rich foods and vitamin C to prevent low blood-iron levels. Mothers should make sure to feed their babies either breast milk or iron-fortified infant formula. Iron-fortified infant cereals are also available when babies are ready to start eating solid foods.
Diets high in red meat, dark leafy vegetables, dried fruits and nuts, iron-fortified cereals, or bread can help treat or prevent iron deficiency. Foods high in iron include:
- meat, such as lamb, pork, chicken, and beef
- beans, including soybeans
- pumpkin and squash seeds
- leafy greens, such as spinach
- raisins and other dried fruit
- tofu
- eggs
- seafood, such as clams, sardines, shrimp, and oysters
- iron-fortified cereal
0 Comments