FOODS RICH IN VITAMIN A

                         Vitamin A
Vitamin A is a group of nutritionally unsaturated hydrocarbons, which include retinol, retinal, retinoic acid, and several provitamin A carotenoids, among which beta-carotene is the most important. Vitamin A has multiple functions, it is important for growth and development, for the maintenance of the immune system and good vision.

                         Vitamin A Deficiency Diseases

• Night blindness
• Skin dryness
• Decrease Immunity

                             Foods rich in vitamin A
1)- Sweet Potatoes - Sweet potatoes are well know source of vitamin A . One medium sweet potatoes contains 1096 mg of vitamin A . They are also rich in potassium and fiber . Instead of fried fast food, you should try to eat simple fried potatoes – it’s very good for your eyes.

2)- Carrots - Carrots are one of the richest source of Vitamin A . Carrots are also rich in anti oxidants . Carrots are an excellent food for eyes . You can eat them raw or dink carrot juice. Carrots are also helpful in loosing weight.

3)- Citrus fruits - Citrus fruits such as oranges, grapefruit, lemons are perfect to add to your healthy diet. They are rich in vitamins A and C, which helps prevent nerve damage in eyes.

4)- Cantaloupe - Cantaloupe and other yellow/orange melons are a great source of vitamin A. Cantaloupe provides 3382IU (68% DV) of vitamin A per 100 gram serving. That is 5986IU (120% DV) per cup of mellon balls, or 2334IU (47% DV) in a medium sized wedge. 

5)- Mangoes - Mangoes are sweet, juicy fruits that have a place both in main dishes and on dessert plates. They also make a great addition to a healthy, balanced diet, thanks to the many nutrients and vitamins they supply. One cup of sliced mangoes provides about 36% of the daily recommended amount of Vitamin A.

6)- Goat Cheese - With similar nutrients of human breast milk, goat cheese offers a higher level of vitamin A than cheeses derived from dairy cows. Three and one-half ounces of this soft, mild-flavored cheese provides nearly 1,500 I.U. of vitamin A.

7)- Watermelon - Watermelon is a low-calorie food that provides the human body with potassium, magnesium, calcium, protein, and dietary fiber. Two cups of this sweet fruit yields over 1,600 I.U. of vitamin A. When combined with one cup of passion fruit, watermelon provides nearly half of the daily vitamin A requirement for healthy adults.

BEST WAY TO GET RID OF WHITE HEADS

                       WHITEHEADS

Whiteheads are just like the blackheads. They also found within the skin pores. When dead cells and sebaceous matter accumulate they make bumps under the skin and clog skin pores. It is basically a combination of sebum and keratin within the follicle and it contain bacteria which thrive on the extra secretion of sebaceous glands and dead skin cells which result in blocked skin pores. They are mostly occur in area around the nose and chin. 

                          CAUSES OF WHITEHEADS

• Hormonal changes
• Medications
• Pregnancy
• Dehydration
• Improper hygiene
• Consumption of Junk or oily food
• Use of oil based products 
• Excessive sun exposure
•  Excessive exposure to dirt 
• Excessive consumption of sodas or sweets or sugary items 

   HOME REMEDIES TO GET RID OF WHITEHEADS

• Take 2sp sugar and ½ sp warm water in a bowl. Now mix well to make it thick. Squeeze ½ lemon juice and add in it. Apply this mixture as a mask and leave it until it dries. When it dries like a wax pull it. When you pull this mask it also pulls out the whiteheads.
• Take a handful of rice and soak it in milk for 6-7 hrs. After that grind it in a grinder and put it in a bowl. Now mix 3-4 drops of milk and use it as a scrubber.
• Take 2 tsp of fresh milk in a bowl. Now add 1 tsp lemon juice and 1 tsp cooking salt in it. Mix well. Apply it on your face and rub it on your face for 10 minutes. Then rinse off with water.
• Take 1sp oatmeal powder and 1sp almond powder in a bowl. Now add some rose water in it to make a paste of it. Apply it on your face and rub it for 10-15 minutes and then wash with water.
• Make a powder of dry pomegranate skin and keep it in a air tight bottle. Mix 2sp of pomegranate powder and 1sp lemon juice in a bowl. Apply it on your face and leave it until it dries. Then wash off your face with water. Use it daily for best results.
• Take 2sp of oatmeal in a bowl and mix 3sp of thick yogurt in it. Now add 1sp lemon juice and 1sp olive oil in it. Apply it on your face and leave it for 10 minutes. Then later on wash your face with water.
• Take 3sp cornstarch in a bowl and mix 1sp vinegar in it. Mix well to make a paste of it. Apply this paste on a problem area for 20 minutes and then wash with warm water.
• Take a pulp of tomato in a bowl and mix 1sp lemon juice in it. Now apply it on your face at night and leave it while going to bed. Next morning wash your face with warm water.
• Take a raw potato and blend it in a blender. Now put it in a bowl and mix 1sp honey in it. Apply this paste on your face and leave it for 20-30 minutes. Then wash your face with warm water.
• Take a handful of fenugreek leaves and grind it with water to make a paste of it. Now apply this paste on your face and leave it over night. Next day wash your face with warm water. You can also add 1sp lemon juice and 1sp olive oil in it.

                    USEFUL TIPS

• Drink a lot of water.
• Do not use a pin and prick a hole in the whitehead.
• Eat fresh fruits and vegetables.
• Do not touch your face with hands.
• Use a good face cleanser that contains salicylic acid or alpha hydroxyl acid for your face.
• Scrub you face with a good scrubber twice a week.

TOP 10 VITAMIN C RICH FOODS

Vitamin C is also known as ASCORBIC ACIDS . It is an essential nutrient for humans . It is water soluble vitamin that is necessary for normal growth and development . Vitamin c is helpful in the growth and repair of tissues in all parts of your body. Vitamin C is also helpful in Healing wounds.

   Diseases caused due to deficiency of vitamin c

• Scurvy
• Anemia
• Bruise
• Wound

            Top 10 Vitamin C rich foods

1)-  Kiwifruit- Kiwifruit is one of the richest source of Vitamin C .  One kiwifruit has about 75 mg of vitamin C. It  has considerable antioxidant power, and may help strengthen your immune system, support connective tissues and prevent nasal congestion.

2)- Amla (Indian Gooseberry)-  Amla is the richest source of Vitamin C which is responsible to increase immunity. It is said that 1 Amla contains an amount of Vitamin C equal to 6 oranges. It contains 445 mg of vitamin C per 100 grams.

3)- Pineapple- Fresh pineapple is a good source (24 mg per cup) of vitamin C, which may enhance immunity and wound healing, while also preventing heart disease and serious eye disorders.

4)- Papaya- One medium papaya contains a whopping 182 mg of Vitamin C, which equals to three times more than what an average person needs. You can make a smoothie or just eat it raw for your daily dose of vitamin C. As it is rich in vitamin c it is very good for skin and hairs.

5)- Orange- Oranges are one of the most recognized citrus fruits having a health doze of vitamin C . One medium sized orange contains 70mg of Vitamin C . Apart from Vitamin C oranges are also rich in fiber content which helps in digestion.

6)- Strawberry- Strawberries are also another rich source of Vitamin C . 100 grams of strawberries contains 80mg of Vitamin c. Strawberries are also rich in antioxidant which are very essential for good health . 

7)- Broccoli- Broccoli is also another well known source of vitamin C . 100 grams of Broccoli contains 89 mg of Vitamin C . It also boost the immune system and helps to fight the Caner . Broccoli should only be boiled or steamed , otherwise it can loose a major portion of its beneficial components. `

8)- Guava- Guava contains 228 mg of Vitamin C per 100 grams serving. It is also rich in other essential nutrients like Potassium , Manganese and fiber.

9)- Red Bell Pepper- Red bell pepper is one of the top source of vitamin C . Red bell  pepper contains an amount of 142 mg of vitamin C per 100 grams. It contains double amount of vitamin C as compare to green bell pepper. 

10)- Grapefruit juice- Another rich source of Vitamin C is grape fruit . 3/4 cup of grapefruit juice has 50-70 mg vitamin C and 71-86 calories. It helps in boosting your immune system.

Best way to get rid of Tooth senstivity

                 TOOTH SENSITIVITY

Number of people is affected by the tooth sensitivity. Thinning enamel and dentine exposure causes the pain of sensitive teeth. It becomes very difficult for a person who suffers from sensitivity to eat something hot and cold.
Actually tooth sensitivity is caused when the softer part of our tooth called “Dentine” is exposed. Dentine lies under the tooth enamel.
The dentin contains a large numbers of pores or tubes that run from the outside of the tooth to the nerve in the center. It is filled with fluid. When we eat something hot or cold, it causes change in the movement of fluid and this movement causes the nerve endings to react and causes a pain.

                            CAUSES OF SENSITIVITY

• Sometimes tooth sensitivity comes due to brushing with too much force or improper brushing or with too hard-bristled toothbrush.

• Acidic foods and beverages such as soda, tomato sauce, lemon, grapefruit and pickles can cause dentin exposure.

• Grinding your teeth can also expose the dentin and cause sensitivity.

• A chipped or cracked tooth can also expose the dentin and cause pain.

• Chemicals found in teeth whitening toothpastes and mouthwashes.

• An excessive build-up of plaque on our teeth can expose the dentin and cause sensitivity.

• Due to some kind of gum disease.

     HOME REMEDIES TO CONTROL SENSITIVITY

- Take a bowl and mix 1sp mustard oil and 1sp rock salt. Now apply it on teeth and massage gently. Leave it for few minutes and then rinse off.

-  Take a glass of lukewarm water and add 2sp of salt in it. Mix well and gargle with this 2-3 times twice a day.

- Massage your teeth with a clove oil and leave it for 5-10 minutes. Then rinse your mouth with water.

- Mix 1sp cinnamon oil and a pinch of salt in a small bowl. Apply it on your teeth with a finger and massage it. Leave it for 5 minutes and then gargle with lukewarm water.

- Brush your teeth with desensitized toothpaste.

- Take 4-5 leaves of guava and put it in a glass of water. Now boil the water. When it becomes warm then add 1sp salt in it and gargle with it 2-3 times.

                                        

• Always use a soft bristle tooth brush.
• Brush correctly to prevent recession of the gums.
• Choose toothpaste specially formulated to reduce sensitivity.
• Floss daily after eating.
• Brush twice a day.
• Avoid acidic foods.

BEST FOODS FOR STRONG BONES

Bones are the body's foundation. Having strong dense bones is essential to good posture, strength and balance. Now you can get strong bones by adding these foods to your diet

  THE BEST FOODS FOR STRONG BONES

• Milk - Calcium is the most essential element for strong bones and the best source of calcium is undoubtedly milk. Along with calcium, milk also contain useful nutrients such as potassium, magnesium, riboflavin, phosphorus and Vitamins D, A and B12. All these nutrients are important for healthy bones. A person should drink atleasr 2 glass of milk every day.

• Yogurt - Yogurt contains a good amount of calcium and nutrition specialist say that one cup of yogurt daily is enough to fulfill the calcium requirement of the body. Yogurt also contains Vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein.

• Salmon - This Salmon is naturally high in both calcium and vitamin D. It also contain omega 3 fatty acid which  help to increase the absorption of calcium in the body. Regular consumption of salmon helps to improve bone density and bone accumulation.

• Nuts and Seeds - Nuts and seeds can bolster bone health in several ways. Walnuts and flaxseeds are packed with omega-3 fatty acids. Peanuts and almonds contain potassium, which protects against the loss of calcium in urine. Nuts also contain protein and other nutrients that play a supportive role in building strong bones.

• Cheese - Cheese contains high amount of calcium ,  Vitamins D, A, B12, potassium, magnesium, riboflavin, phosphorus and protein. All these nutrients are essential for  strong bones . 

• Broccoli and Spinach - Both these vegetables are rich in calcium and helpful foods for bones . Broccoli contains calcium along with proteins for the healthy and flexible bones. One cup of turnip greens or chopped broccoli contains 200 mg of calcium. Where as Spinach contains calcium , iron , potassium , vitamin A and vitamin C . 

• Tofu - Tofu is an important food  to promote healthy and strong bones as it contain good amount of calcium . Half cup of tofu contains more than 800 milligrams of calcium. You must add tofu to your regular diet to enjoy strong bones. 

TOP 10 PROTEIN RICH FOODS

As we all know Protein is very essential for the proper growth and function of the human body.  Your body is always breaking down its current protein stores, so restocking your supply regularly is important. Protein also contains crucial amino acids that your body needs to function properly. 

           Top 10 Protein rich Foods 

• EGGS

It is an excellent source of protein. It is perfect to start the day. 
1Large Egg contains 6-7g of protein.

• CHEESE

Cheese is made of milk and is a very good source of proteins. Low fat Mozzarella and Cottage cheese provide the most protein per calorie.  If one is watching the fat intake then low fat partial skim mozzarella is perfect. 1 slice of cheese (28g) contains 9 -10g of protein.

• FISH

Fish is one of the best sources of protein. It contains omega 3 fatty acids and helps in fighting the high cholesterol. Tuna, salmon, halibut, snapper and tilapia are the richest sources of protein. 3 oz fillet (85g) provides 22g of protein. 

• MILK

It is one of the best sources of protein for the vegetarians. You will get whole protein from the milk. You will get 3.3g of protein from a glass of milk (100ml).

• BEANS

They are rich in proteins and fiber. The greater mature the bean, the greater is its protein content. Beans are best eaten with other cereals, corns and vegetables for a good balanced diet. 1 cup of mature soy beans (172g) contains 30g of proteins.

• TOFU

Tofu is an alternative to meat. It can be used for cooking various kinds of dishes. It is also rich in iron and magnesium.  A slice of tofu (140g) contains 11 grams of protein. 

• LENTILS AND PULSES

Lentils and pulses are a very good source of protein. They also provide iron that is essential in the body. They are best added to other dishes. One cup of cooked lentils or dry peas contains about half of the daily fiber recommendation for adults

• LEAN MEAT

Chicken, lamb, pork, turkey, veal and beef are the best sources of protein. 1chop (134g) of pork contains 33g of protein. 1pc of beef (20g) contains 7g of protein.

• NUTS

Nuts include ground nuts, sesame seeds and many others. Apart from having a high protein content, a handful of nuts everyday helps in reducing the heart attacks greatly, hence they are very essential in adding into your diet. 1 ounce of nuts (28g) contains 9-10g of proteins.

• YOGURT

It is also an excellent source of protein. It is also available in market in variant flavors. 1 cup of yogurt (245g) contains 13g of protein.

BEST WAY TO GET RID OF SPLITENDS

                         SPLIT ENDS 
Each strand of hair on your head is composed of three layers. The outermost of the layers is the cuticle, which consists of dead cells that overlaps each other. The middle layer is the cortex. It is composed of proteins which gives strength and texture to the hair. The innermost layer is the medulla which is responsible for giving the color to the hair.  When the cuticle is worn away then the shine of our hair also goes away and it looks dry. Our hair breaks and split ends occur and our hair starts looking unhealthy.
It is caused when our hair is damaged and due to lack of nourishment in hair. It is very common among women especially who have long hair.

                                CAUSES OF SPLIT ENDS

• Exposure to the sun for a long time.
• Washing the hair excessively.
• Brushing or combing wet hair.
• Excessive use of hot styling tools.
• Excessive use of gels, hair sprays or any alcohol based hair products.
• Hair coloring.
• Hair bleaching.
• Due to use of chemical rich products for hair straightening, perming etc.
•   Irregular trimming.
• Use of uncovered plastic rubber bands.
• Use of cheap and bad quality brushes or combs that have plastic bristles.
• Use of metal or plastic clip.
• Due to environmental changes.
• Ocean salt water.
• Unhealthy diet especially low-fat diet.

TOP 5 HOME REMEDIES TO GET RID OF SPLIT ENDS

1)- Take a bowl and whisk 1 egg yolk. Now mix 2sp almond oil in it and mix well. Massage your scalp with this mixture and leave it for half an hour. Then wash your hair with water.

2)- Take a papaya and mashed it in a bowl. Now add half cup of plain yogurt in it and mix well. Apply it on your scalp and leave it for 45 minutes.  Then wash your hair with lukewarm water. 

3)- Take 1sp coconut oil, 1sp castor oil and 1sp olive oil in a bowl. Now heat it for few seconds and massage your hair with it from roots to tip. Cover your hair with shower cap and leave it overnight. Next day wash your hair with water.

4)- Take a half bowl of yogurt in a bowl and mix 2-3 sp of vegetable oil in it. Now massage this mixture on your split ends for 15-20 minutes. Then rinse off your hair with warm water. Repeat it 3-4 times a week.

5)- Take a bowl and beat 1 egg yolk in it. Now mash 1 avocado and mix it with egg yolk. Mix 2sp olive oil and 1sp honey in it. Mix well and massage your hair with it. Wrap your head with shower cap for 30 minutes and then wash your hair with water.

• Use good quality conditioner after shampoo your hair.
• Drink plenty of water.
• Eat a balanced diet.
• Trim your hair regularly after 6 – 8 weeks.
• Avoid combing wet hair.
• Cover your hair with scarf or put a hat while going outside to protect your hair from sunrays and dust.