healthy diet

Everything You Need to Know About Dietary Supplements

In a perfect world scenario, everyone would take the recommended levels of nutrients each day that will satisfy their needs. However, that is not the case with most people, as they simply don’t have the time or money to support a diet of nutrient-rich food each day.

Since it’s rather complicated to do this, people turn their attention towards dietary supplements in order to fill in the gaps. Dietary supplements usually come in the form of pills or capsules, and these are full of vitamins and minerals.

In this article, we are going to tell you everything you need to know about dietary supplements, so stick around and let’s find out.

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1. They Provide a Path to Improved Health

Micronutrient is a fancy name for vitamins and minerals, and they are very important for your body. They can mostly be found in fruits, vegetables, meats, and fish.

It’s important that you always pay attention to what you eat, and by including a variety of healthy foods in your diet you will satisfy your nutritional needs. But as we mentioned, sometimes it can be difficult to satisfy ALL needs, so this is where dietary supplements come into play.

2. When Should You Take Dietary Supplements?

By taking dietary supplements to satisfy your nutritional needs, you are drastically reducing the chance of chronic diseases. According to a study conducted by the Preventive Services Task Force, dietary supplements could prove effective against the following:

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•    Vitamin and Mineral Deficiencies

One of the most common examples where dietary supplements are useful is to battle vitamin and mineral deficiencies. Take a blood test and see if you are lacking certain vitamins or minerals. If so, dietary supplements could provide you with the necessary levels to fill in those gaps.

•    If Your Diet is Limited

Dietary supplements are very common with vegans and vegetarians, where their diet limits the intake of certain vitamins and minerals. You might even have a health condition which forbids you to eat a certain type of food. If so, this is another case where dietary supplements can help you get all the important vitamins and minerals your body requires in order to function properly.

•    Pregnancy

Certain dietary supplements can help prevent birth deficiency with pregnant women, as well as promote the health of the baby. It is always recommended to talk with your gynecologist if you should take any dietary supplements.

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•    Inability to Absorb Certain Vitamins and Minerals

There are certain diseases that affect your body’s ability to absorb certain vitamins and minerals. With dietary supplements, you can prevent deficiencies because of your disability to absorb set vitamins and minerals.

3.    What Are the Most Important Supplements?

There are a couple of supplements that have been researched backed and proven to have greater health benefits if you choose to consume them.

•    Multivitamins

Multivitamins have been found to reduce the risk of cancer in men.

•    Fish Oil

Fish oils are rich with Omega 3 fatty acids which have been found to improve your hearth, cardiovascular system, blood flow, and weight loss.

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•    Vitamin D

According to various scientific researches, Vitamin D is great for keeping your bones healthy by regulates the body’s levels of phosphorus.

•    Vitamin B12

Vitamin B12 deficiencies can increase the risk of heart diseases, dementia, bone loss, and memory.

•    Calcium

Like Vitamin D, Calcium is important for our bones and teeth. By taking calcium supplements, you are preventing bone loss and greatly improving the chance of preventing fractures. What’s more interesting is that calcium has been found to be good for your muscles and nervous system.


How To Cope With Hair Loss

The times we are living in demand that we look and feel our best, but it might not be as easy. Yes, with healthy habits such as regular exercise, balanced and nutritious diet, and positive mindset we have moved a lot out of the way and contributed to our overall health, but there are still certain factors that affect us and that aren’t in our control. First, and foremost stress is something that we can experience on daily basis due to different situations, and experiences. On the other hand, genetics predispose a variety of conditions, and among all hair loss is quite common.

Hair loss is a condition that is mostly experienced by the man and is highly influenced by genetic traits. It is said that more than 50% of man experience it by the age of 50, and some even go through it much earlier (21 and younger). And while it is a process that can’t be stopped that easily, you can apply certain treatments and remedies, and change lifestyle habits that could be affecting its progression. Let’s go ahead and take a look at how you can cope with hair loss!

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Few Tips On How To Handle Hair Loss

1. Let’s start off with certain lifestyle changes. Studies show there is a clear link between the above-mentioned condition and regular smoking (due to the fact that it speeds up the aging process) so your best bet is to throw that pack away! Along with that, you should eat more of high-protein foods such as lean meat and eggs (as protein has an influence in building hair), more iron, and of course eat fish, nuts, and certain oils that are all rich in hair-healthy omega 3 fatty acids. Last but not least you should reduce daily stress and focus more on self-care. Life has its ups and downs, but you have to accept the situation as it is and move on. Do yoga or meditation practice at least 30 minutes every day.

2. On the other hand, you can go and try certain OTC medications that are said to slow down the balding process. The most famous is Minoxidil that is usually in a foam form and is applied daily on your scalp, while Finasteride is in a pill form and has a similar

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3. One of the most popular methods in treating hair loss has to be the hair transplant. And it is indeed effective when properly performed. There are two methods – FUT and FUE. The follicular unit transplantation is performed by removing skin with follicles from the back of your scalp, removing the follicles and transplanting to the bald parts. The follicular unit extraction method includes scalp hair follicles that are directly transplanted to the bald areas (without skin removing). Though pricey, hair transplants can be effective when performed on time and in the right environment.

4. Last but not least are certain natural remedies that are said to have to heal Our favorite is Sehar hair fibers, that fills in the bald spots, and hiding the bald areas. It is 100% natural and contains no artificial or preservatives that could contribute to an already existing problem. And on top of all that it is easy to apply, and you can expect quick and safe results.

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Hair loss is a problem for millions of men out there, and a lot become insecure and use overall confidence due to that fact. The above-mentioned hair loss treatments are just some of the most common ones. We think that with appropriate lifestyle changes and consultation with your doctor, balding is a process that can be stopped and effectively treated!

What Diet Should You Take For A Healthy Pregnancy?

A healthy diet is an essential part of any lifestyle, but it becomes incredibly important if you are pregnant. Maintaining a healthy diet during this time is vital because it is when your body needs vitamins, minerals, and extra nutrients; during the second and third trimester, a woman need an extra 350 to 500 calories per day.

A diet that lacks in the key nutrients affects your baby’s development; all the nutrients that your baby needs for proper and healthy growth reaches the baby’s body via you. For this reason, it is important that you take nutrients essential for the baby’s growth and a healthy diet.

Keep on reading to find out more about the nutrients that must be present in a pregnancy diet.

Pregnancy Diet

To find and create a proper pregnancy diet you must know about the key pregnancy nutrients, what foods to eat and what thing to avoid. Read on below to know the key nutrients and what to intake for the baby’s growth.

  • Key Pregnancy Nutrients

Folic Acid

Folic acid or more commonly known as the nutrient folate is present in many food groups. This is a B vitamin that must be an essential part of a diet for pregnant women. This nutrient helps in preventing any defects in the baby’s spinal cord, brain, and overall growth. This nutrient helps in decreasing the chances of neural tube defects.

The exact amount of folic acid from a diet cannot be recommended. However, it is advised that women take at least 400micro grams of this nutrient at least for a month before pregnancy; during pregnancy, you must increase it to 600 micrograms.

Some food sources for this nutrient are beans, pasta, bread, enriched or fortified cereals, green and leafy vegetables, and even citrus fruit.


This is another mineral needed by a pregnant woman for the building of baby’s teeth and bones. If a pregnant woman does not take enough calcium, then this nutrient will be extracted from her calcium stores present in the bones. This will help in meeting the demands of the baby but will also make the mother weak.

For this reason, experts advise pregnant women of the age of 19 and above to take at least 100milligrams of calcium whereas pregnant teenagers of age 14 to 18 need 1,300mg of calcium.

Food sources for natural calcium include yogurt, milk, cheese, calcium juices, sardines, leafy greens such as bok choy and kale.


Pregnant women require a lot of iron in their body (approximately 27 milligrams). They need double the amount of iron intake as compared to a woman who is not expecting. The extra amount of iron is needed to help make more blood so that the baby gets be supplied with proper oxygen.

Getting low amounts of iron during this crucial period can cause anemia and result in excessive fatigue. To increase iron absorption in your body, you can add a high source of vitamin C when eating iron-rich products. for example, you can drink orange juice with your iron-fortified bread or cereals.

Some common food sources for iron include dried peas, beans, fish, meat, poultry, and iron-fortified cereals.


Protein is another very essential nutrient needed during pregnancy. Protein helps in building the important organs of the baby such as its heart and brain. However, most women do not like taking this nutrient especially during pregnancy; they want to puke with the smell of meat and fish.

For this reason, protein powder for pregnancy can be a great alternative. It does not make you puke and also provides your body with the nutrient they need. Some natural sources for protein except for meat and fish are poultry, dried beans, nuts, peas, eggs, and tofu.

  • Food To Eat

During pregnancy, it is important that you increase the intake of nutritious foods by following the five main food groups. These groups are:

Fruits And Veggies

It is essential that pregnant woman focuses on vegetables and fruits during the third and second trimester. Experts recommend around 5 to 10 tennis ball size servings of fruits and vegetables every day. These food products are low in calories and high in vitamin, minerals, and fiber.

Lean Protein

Pregnant women should have a good protein source present in every meal; this will help in supporting the growth of the baby.

Whole Grains

These grains are another very important source of energy for pregnant woman and must be present in their diet. This food group provides the soon-to-be mother with iron, fiber, and B-vitamins. Also, almost half of carbohydrates needed by a woman comes from whole grains such as pasta, brown rice, bread, and oatmeal.


Experts recommend a pregnant woman to go for 3 to 4 servings of dairy food products per day. These dairy products include yogurt, milk, and cheese; all three of these are also a good source of vitamin D, protein and calcium.

  • Food To Limit And Avoid

Apart from knowing what foods to take and what nutrients to have in your body, it is also good to know what products to avoid. Some products pregnant woman should limit during pregnancy are caffeine, and white tuna fish whereas they must completely avoid are alcohol, unpasteurized food, and fishes that have high levels of mercury in them. These food products can harm the healthy development of your baby so be careful about the food you take.

Seafood such as shark, king mackerel, tilefish, swordfish, and marlin are very high in levels of methyl mercury; this can be harmful to the baby.


Having a healthy pregnancy diet means that you and your baby will get all the essential nutrients that you need. This way you will not only feel energized during pregnancy, but you will also have a healthy baby and a healthy delivery. Make sure that you follow this diet and pay attention to your diet during this critical time.

3 Ways To Keep Your Teenager Healthy

In today’s world filled with toxic ingredients and environments, it can be quite difficult for parents to keep their teenager healthy. But with a little effort and education, parents can ensure that their child gets their life started on the right foot. Here are four important factors to consider when addressing your teens health:
  1. Exercise

While it goes without saying that every child should exercise, unfortunately many are not getting enough. Because so many kids are now spending so much of their time looking at a screen, they are not outside playing as much as they used to be.

Every child needs at least 30 to 45 minutes a day of rigorous exercise. Its important that not only do they break a sweat, but that they also exert themselves to the point of exhaustion. This will help them pump oxygen into the brain which helps to release endorphins while at the same time releasing any pent up energy which can help alleviate stress and anxiety.

  1. Nutrition

One of the biggest challenges parents face is getting their teen to understand the importance of eating a healthy diet. Because so many fast food companies market to teenagers, it can be difficult for parents to get their kids to consume a healthy diet.

However, if you want your teen to be able to think clearly and do well in school, its critical that you get them to eat the right foods. Otherwise, not only can they end up overweight, but their brain may begin to work sluggish effecting their ability to get good grades in their classes.

  1. Habits

A very important lesson you can teach your child is how to develop good habits. Getting a teenager to understand that all the small choices they make on a daily basis is essential if you want them to learn how to become a responsible and healthy young adult.

“Becoming self motivated and learning how to follow through on day to day commitments is critical for every teenager to learn” says Sam Miller, a counselor and teen therapy provider. “Very often I see parents having a hard time with their adult children mostly because they did not teach them how to develop a healthy set of habits. This can cause serious harm because once someone learns bad habits or becomes lazy, it gets harder to fix as they become older once they are set in their ways.”