TYPE OF VITAMIN

VITAMIN A

Has many important in your body.It helps form and maintain healthy teeth, skin and tissue , it produce the pigments in the retina of the eye, and promotoe good vision. The animal sources of vitamin are liver, whole milk, and fortufied foods, and the plant sources include colourful fruits and vegetables.

VITAMIN B3

Is most commonly known as niacin. It has been shown to help turn carbohydrates into energy , assist with the proper functioning of the nervous and digestive system, and help maintain healthy skin. There is also evidence that it can help increase good cholesterol levels.

VITAMIN C

Is mostly known for its ability to help with colds, but it has many important function in your body .Vitamin c is needed for the growth and repair of tissues in all parts of your body. Its helps with the structural part of blood vessels, ligaments, and tendons.

TO AVOID MIGRAINE

SIMPLE STEPS TO HEAD OF THE PAIN OR MIGRAINE

• Turn off the light 
• Try temperature therapy 
• Massage painful areas 
• Drink a caffeinated beverage
• Sleep well
• Minimize distractions
• Eat wisely and don't skip meals

DRINKING WATER

REASON FOR WHY DRINKING WATER


It protects your heart
-->Drinking a large amount of water could help prevent heart attacks.

Gives the brain a boost
-->water provides the brain much needed oxygen to perform at optimum levels.

Helps save money
-->soft drinks are becoming increasingly more expensive at restaurant , drinking water can be a cheap alternative.

Helps you lose weight 
-->Drinking water has the ability to increase your metabolic rate, thus helping your body's ability to burn fat.

keeps your heart
-->dehydration is a huge cause of fatigue drinking water can keep you alert and active during the day.

REGULAR EXERCISE

No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

TOMATO NUTRITION

Health benefits of Tomato

• Tomatoes are one of the low-calorie vegetables containing just 18 calories per 100 g. They are also very low in any fat contents and have zero cholesterol levels. Nonetheless, they are excellent sources of antioxidants, dietary fiber, minerals, and vitamins. Because of their all-round qualities, dieticians and nutritionists often recommend them to be included in cholesterol controlling and weight reduction programs.
• The antioxidants present in tomatoes are scientifically found to be protective of cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumors. Total -ORAC (Oxygen Radical Absorbance Capacity) in this vegetable is 367 µmol TE/100 g.
• Lycopene, a flavonoid antioxidant, is the unique phytochemical present in the tomatoes. Red varieties are especially concentrated in this antioxidant. Together with carotenoids, it can protect cells and other structures in the body from harmful oxygen-free radicals. Studies have shown that lycopene prevents skin damage from ultra-violet (UV) rays and offers protection from skin cancer.
• ZEA-xanthin is another flavonoid compound present abundantly in this vegetable. Zea-xanthin helps protect eyes from "age-related macular related macular disease" (ARMD) in the elderly persons by filtering harmful ultra-violet rays.
• The vegetable contains very good levels of vitamin A, and flavonoid anti-oxidants such as α and ß-carotenes, xanthins and lutein. Altogether, these pigment compounds are found to have antioxidant properties and take part in vision, maintain healthy mucus membranes and skin, and bone health. Consumption of natural vegetables and fruits rich in flavonoids is known to help protect from lung and oral cavity cancers.
• Additionally, they are also good source of antioxidant VITAMIN C (provide 21% of recommended daily levels per 100 g); consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful free radicals.
• Fresh tomato is very rich in potassium. 100 g contain 237 mg of potassium and just 5 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure caused by sodium.

BEANS AND DIET

Bean Good For Diet

Beans are a superb heart healthy food. Eating beans frequently is associated with lower cholesterollevels.Though a diet that is low in cholesterol is not directly associated with low blood cholesterol levels, as there is a wide range of variation in people's responses to dietary cholesterol intake low. 

Cholesterol is only present in animal facts ,which are also saturated fats. Beans, like all plants- derived sources of protein, do not certain any saturated fat, and therefore are also cholesterol free.

Thus, if you limit your saturated fat intake by reducing the amount of meat that you eat and substitute beans and other plant protein sources into your regular diet , you are well on your way to reducing your blood cholesterol levels and omproving your overall health.

Moreover,beans are also a good source of fiber.Fiber in your diet helps to keep LDL levels down, while also helping to raise HDL(The good cholesterol) levels.

Benefits of apple

1)get whiter, healthier teeth
An apple won't replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth,reducing tooth decay by lowering the levels of bacteria.


2)avoid alzheimer's
A new study performed on mice shoes that drinking apple juice could keep Alzheimer's away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels og the neurotransmitter acetylcholine and did better in maze tests than those an a regular diet.


3)Protect against parkinson's
Research has shown that people that who eat fruits and other high-fibre foods gain a certain amount of protection against parkinson's , a desease characterized by a breakdown of the brain's dopamine-producing nerve cells.Scientiest have linked this to the free radical-fighting power of the antioxidant's contained therein.


4)Decrease your risk of diabetes
-Top 20 flat tummy foods
-Our best healthy apple recipes
-6 reason to eat more apples


5)Reduce cholesterol
The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.


6)Get a healthier heart
An extensive body of research has linked high soluble fibre intake with a slower build up of cholesterol rich plaque in your arteries.The pheholic compound found in apples skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. when plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.


7)Prevents gallstones
Gallstones from when there's too much cholesterol in your bile for it to remain as liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.


8)Beat diarrhea and constipation
Wheather you can't go to the bathroom or you can't stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you are backed up, or absorb excess water fron your stool to slow your bowels down.


9)Neutralize irritabless bowel syndrome
Irritable bowel syndrome is characterized by constipation , diarrhea and abdominal pain and bloating. To control these symtoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.


10)Control your weight
Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep aphea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.


11)Boost your immune system
Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost nad fortify your immune systems, especially when you're stressed out.


12)Prevent cataracts
Though past studies have been divided on the issue, recent long- term studies suggest that people who have a diet rich in fruits that contain antioxidants like apple are 10 to 15 per cent less likely to develop cataracts.