The Fruits That Have More Vitamin C Than Oranges

When we hear people talking about Vitamin C, probably the first time we have in mind is orange. Yes, orange is very synonymous with vitamin C. Lots of processed beverage products that offer a high content of vitamin C with orange as its icon. Vitamin C is  really needed by our body. Vitamin C has many benefits, but the most popular usefulness is its use as the antioxidant and plays a role in the recovery process.

However, we need to know is that vitamin C is not only contained in orange only. In fact there are many other types of fruit, which contains more vitamin C than oranges. Every 100 grams of orange has about 48 mg of vitamin C. And the daily intake of vitamin C is recommended by 65 mg for ages 14-18 years, 90 mg for adult men and 75 mg for adult women. Here are some references of fruit with the same dose (100 grams), which contains more vitamin C than oranges :

Pineapple

This fruit contains vitamin C as much as 56 mg. Pineapples are from Brazil and Paraguay. With a blend of sweet and slightly sour, it makes sense to be so fresh fruit. The content of natural acids in the pineapple serves soothe and refresh the skin. However, this fruit should not be consumed by pregnant women, because it contains Bromelin, which has a role as a proteins breaker, and it could actually damage their fetus.

Strawberries

This fruit contains 59 mg of vitamin C. In the Roman world, strawberries used as a medicinal plant because it has a lot of vitamin C, potassium, and folic acid. Even in ancient Greece, this fruit is used as a symbol of love because color, flavor, and the benefits provided by strawberries.

Pomelo

Pomelo contains 61 mg of vitamin C. The fruit is native to South Asia and Southeast Asia. Actually, in my country, Indonesia, the fruit is classified in citrus fruits. But this time, we are used to mention the name "Pomelo".

Papaya

Papaya has the amount of vitamin C that is almost equivalent to the pomelo, which is about 62 mg. Maybe we did not expect, that turns papaya contains more vitamin C than oranges. 100 grams of papaya has nutrients vitamin C were 62 mg. Fruit native to Mexico and the northern part of South America is often consumed as is known to prevent constipation and it has a very sweet taste.

Persimmon

The content of vitamin C is about 66 mg. Yes, the typical fruit taste sweet and fresh, maybe not you think it has a lot of vitamin C. The native fruit of China now has been difficult to be found and even if there is only consumed alone. The fruit can also be used in the treatment of facial skin.

Lychees

I also rarely encountered this fruit, but sometimes I still can find lychee fruit in the supermarket. Though lychees from China, Taiwan, and Southeast Asia including Indonesia. The fruit has a fragrant aroma, has a sweet and sour taste. The fruit is also loaded with vitamin C up to 71 mg / 100 grams of fruit or almost 1.5 times more than oranges.

Longan

Tropical fruit native of Southeast Asia and South Asia has been declared threatened endangered species by the International Union for Conservation of Nature (IUCN), the agency inventory of the conservation status of the world's most credible biological species. Fortunately in my Country, longan tree is still preserved, and the fruit is easy I buy and enjoy, when the season arrives. 100 grams of longan contains of 84 mg vitamin C, or 1.75 times more than oranges.

Kiwi Fruit

Kiwi fruit or Chinese gooseberry is the kind of fruit are expensive and rare. But now New Zealand has become the country exporting kiwi, and the fruit is sold freely. There are generally two types of kiwi being sold, the yellow and the green. Golden kiwifruit or the yellow kiwi nutritious higher than the green one. 100 grams of kiwi contains 93 mg of vitamin C, or nearly 2-fold compared to oranges.

Guava

This fruit is one of my favorite fruits to be made juice. Fruits are also originally came from Brazil has a content of up to 228 mg of vitamin C per 100 grams, or almost 5 times more than oranges. You don't have to worry about constipation because of eating guava. 100 grams of guava fruit has the same size as one medium-sized guava, and that was sufficient daily requirement of vitamin C as much as 2.5 times. Therefore, it is not uncommon dengue patients are encouraged to eat this fruit, because its vitamin C content is high it is suitable to aid recovery and maintain endurance.

Cashew Fruit

I was really surprised when i found about this information, that cashew fruit contains vitamin C which is quite high, even much higher than oranges. Yes, who would have thought a tropical fruit originally from Northeast Brazil has a super vitamin C content as high as 265 mg per 100 grams, or 5 times more than oranges. Of course, the part intended was in the flesh part, not in the cashews part. Therefore not surprising that it's tastes very sour.

Acerola

I myself had never directly encountered this fruit. Because this fruit is indeed the original fruit found in South America, southern Mexico, and Central America. The fruit is extraordinary, because it contains vitamin C 35 times more than oranges. It's very much, isn't it? Yes, the amount of vitamin C per 100 grams it reached 1677 mg. Acerola is still the highest in vitamin C than any fruit.

So in addition to oranges, there are also many types of fruit that can meet the needs of vitamin C, right? To avoid boredom, you can change the type of fruit as you want, because now you have to know the information above. Meet the needs of your vitamin C is one of the outset to live healthier.

Keep healthy everyone.

This Unique Fruit is Called Kiwi Fruit

It's quite a long time I didn't eat kiwi fruit. Please don't mock me, because the last time I ate this fruit was about 6 years ago. Yesterday my aunt gave me a gift bag of kiwi fruit. There is no reason for me to refuse it. Because in my country, kiwi fruit be the one of fruit that is quite expensive. Not all the fruit merchants selling this fruit. So long i didn't eat this fruit, even I almost forgot how to eat this fruit (hehehe, do I really embarrassing?).

The uniqueness of kiwi fruit

The fruit that comes from China is also known as the "Chinese Gooseberry". I think that kiwifruit similar to sapodilla fruit. But it has more rounded shape than sapodilla, and on the outside there are fine hairs (fuzzy skin). I really like the green color of flesh that is fresh, and there are black small seeds surrounding it. So, there are many people who make kiwi fruit slices as garnish on top of their cake. I think the most unique of the kiwi fruit is the flavor. Why did I say unique, because when we ate kiwi fruit, first it will be very sweet, but then it could turn into a fresh sour taste. The soft texture and the distinctive aroma, add to the uniqueness of this fruit.

The benefits

In addition to the uniqueness of the flavor, kiwi fruit is also rich in health benefits. Since kiwi fruit also contain vitamins and minerals like fruits generally. Kiwi fruit contains a lot of  vitamin C, vitamin E, vitamin K, vitamin B6, folate, and calcium. Even levels of vitamin C in the kiwi fruit 17 times more than apples, and 2 times more than oranges. The content of vitamin C that causes the kiwi fruit has a pretty sour taste. Levels of vitamin E in kiwi fruit is also equivalent to the avocado. We know that vitamin C and vitamin E are antioxidants, which function in skin care because it prevents premature aging and prevent cancer. Other antioxidants contained in kiwi fruit are carotenoids, lutein, xantofil, and flavonoids. The amount of antioxidants contained in kiwi fruit ranks third after the oranges and grapes.

Useful addition to skin care, kiwi fruit is also widely consumed by pregnant women. Because of kiwi fruit contains folate which is good for the development of the fetus. In addition, kiwi fruit also has a fairly low glycemic index, making it safe for diabetics to consume it.

For those of you who are running a low-calorie diet program, kiwi fruit may also be consumed because it has a fairly small amount of energy, which is about 61 calories per 100 grams. Even this number is smaller than the amount of energy in oranges, grapes, and bananas. But slightly higher than the strawberry, lemon, and papaya.

The another uniqueness of kiwi fruit is contain of enzyme actinidin. This enzyme is an enzyme whose function is to digest proteins to be more easily digested by the body. Of course, all of us want the protein we eat well absorbed, In order to fix the cells of our bodies as well. Actinidin enzyme can also be used to tenderize meat. Yes, because many proteins contained in meat. Kiwifruit also contains the amino acid arginine and glutamate. Arginine is useful for lowering blood pressure and improving blood flow. And in fact, the arginine can also be used as a cure for impotence symptoms.

Choosing a good kiwi fruit

According to Hazleton Laboratories America, here are tips on choosing a good kiwi fruit :

• Choose kiwi fruit with a moist and plump look.
• Choose kiwi fruit that gives slightly to firm, broad pressure from the flat of the palm or extended fingers.
• Choose kiwi fruit that is free of wrinkles. Wrinkles are an indication that water has been lost and, with it, both quality and good nutrition have been affected.
• Choose kiwi fruit that are free of soft spots, cuts and bruises. Water spots or marks on the skin's surface have no significance.

Here is a table of kiwi fruit nutrition per 100 grams (3.5 oz) :

Nutrient	Amount
Energy	61 kcal (260 kJ)
Carbohydrates	14.66 g
Sugars	8.99 g
Dietary fiber	3.0 g
Fat	0.52 g
Protein	1.14 g
Thiamine (vit. B 1 )	0.027 mg (2%)
Riboflavin (vit. B 2 )	0.025 mg (2%)
Niacin (vit. B 3 )	0.341 mg (2%)
Vitamin B 6	0.063 mg (5%)
Folate (vit. B 9 )	25 µg (6%)
Vitamin C	92.7 mg (112%)
Vitamin E	1.5 mg (10%)
Vitamin K	40.3 µg (38%)
Calcium	34 mg (3%)
Iron	0.31 mg (2%)
Magnesium	17 mg (5%)
Phosphorus	34 mg (5%)
Potassium	312 mg (7%)
Sodium	3 mg (0%)
Zinc	0.14 mg (1%)
Source from : USDA Nutrient Database

So, I am not wrong to say that the kiwi fruit is an unique fruit and rich in benefits instead? :)

Healthy Foods For The Weight Gain Program

In the article "Weight Loss VS Weight Gain" you already know that in order to gain weight, you need a caloric intake that exceeds the needs of your daily calories. Although you are required to eat a lot, but still you should not be arbitrary in determining the type of meal. You should not eat carelessly, because instead of supporting your muscle growth, but it will make a pile of unhealthy fats, especially in your stomach. Surely, you don't want to look like people who are malnourished, isn't it? (People who are malnourished will have a very skinny body but have a big belly). Remember! Your goal is to gain weight, not make it fat. Therefore you need to know what foods that contain good nutrition, especially healthy foods for the weight gain program.

You must be smart to choose the type of good calories. You need to consume calories from good carbohydrates, good fats, and high-quality protein. If  on a regular diet we eat 5 times a day, then for those of you who run the gain weight program should eat 6 times a day. Eating 6 times can be divided into breakfast, lunch, dinner and snack 3 times. Here are examples of foods that contain calories is good.

Protein

Protein is a nutrient that you should give a special attention,  because protein is the main nutrient in the development of muscle mass. It's important to know the types of good protein.

-Super Protein, include : tuna fish, sardines, cod, mackerel, trout, herring, and whey protein (dairy products).

* Note: avoid canned fish products.

-Good Protein, include: low-fat yogurt, cottage cheese, mozzarella cheese, low-fat dairy, chicken eggs, lean beef, chicken breast without skin and fat, and turkey.

Carbohydrates

Complex carbohydrates should still be your choice. As much as possible do not make simple carbohydrates, like white rice as your staple carbohydrate intake.

-Super carbohydrates, include: whole wheat bread, wheat pasta, wheat crackers, brown rice, quinoa, popcorn, granola, avocado, mango, apples, oranges, cherry, pear, strawberry, kiwi, lemon, grape, pineapple, papaya, watermelon, melon, apricots, broccoli, carrots, barley, cabbage, asparagus, spinach, tomatoes, squash, onions, and cucumbers.

-Good carbohydrates, include: dried fruit (for a snack), grapes, bananas, molasses, and honey

Fat

Fat is not a nutrition that should be avoided in the diet. Bad fats must be avoided, but in fact, our bodies need good fats. Of course, you should avoid fried foods that contain bad fats.

-Super fats, include: almonds, peanuts hazelnuts, cashews, sunflower seeds, salmon, herring, sardines, mackerel, from an extract of peanut oil, olive oil, safflower oil, and sunflower oil.

-Good fats, include: low-fat dairy products.

Source of nutrients for vegetarians

In the sources I mentioned above, a lot of which comes from animal sources, what if you are a vegetarian? We know that a vegetarian is a person who consumes food derived from plant sources such as vegetables, fruits, grains, and nuts. Indeed, there are some vegetarians who still consume eggs and poultry, then how about a Vegan? Vegans are strict vegetarians type with absolutely no consume animal foods and that are produced from animals, including eggs.

Which often becomes an obstacle is a source of protein. A vegetarian who still eat fish, dairy products, poultry, or eggs may not be a problem. Vegan can still get protein from legumes such as soybeans. Soy beans have a high protein content. Soybeans now also been much made in the form of soy milk products. Clearly, the principle of good weight gain is an increase in muscle mass and ensuring nutritional needs (especially proteins) are met. As long as you can meet the total protein intake, either derived from vegetable sources or animal sources, it certainly was not a problem.

In addition to the above nutrients, consuming gainer supplements can also be an alternative. But of course, something that naturally would be better. You can just take supplements gainer, but don't forget to consume sources of natural nutrients. So, you also have to start counting the number of calories of each food you eat, then you can see if you already meet the total amount of calories you need in your weight gain program. And one more thing, don't forget to exercise regularly (especially weight training), adequate sleep, and the consumption of water. Good luck :)

How Does The Fat Burning Supplements Work?

Have you ever thought to lose weight by eating fat-burning supplements or diet pills? And then, maybe you will imagine, when you consume the supplement, then you instantly and miraculously become slim, because the ads on television show like that. You think by consuming fat-burning supplements, it would be a shortcut to get the ideal body shape, so you were willing to buy supplements although the price is quite expensive. If that is so easily the supplement  burns your fat, then why still are so many people who are obese? While they have been consuming the fat-burning supplements. Are the supplements they buy were less good? or the price is too cheap? Sometimes I want to laugh if someone were to have thoughts like that, I do not mean arrogant or mocking. But think about it, is there any good things in this world that can be obtained instantly and quickly? All it took effort and sacrifice, isn't it? So actually, how does the fat burning supplements work?

Supplements as a energy booster

So far, the fat burning supplements won't work magically as you often think about. Our bodies are not going to suddenly slim after taking it, even just to drop 1-2 pounds of your weight. Because the human body is a complex machine and the art of God that is difficult to understand. Our body is not a car engine that can be easily modified, because it requires special treatment to understand. Fat burning supplements is a artificial compound which serves as a booster so we can burn more energy. Or you can imagine a power booster that makes the car go faster, so the power booster will not work if the car is not running, right? Similarly, the fat burning supplements will not work if you just sit down and be quiet, so you still have to EXERCISE!

One thing that we need to remember is that we have carbohydrates, fats and proteins as the principal energy source. And carbohydrates are the primary energy source that was ranked first used by our bodies. And also there is a statute of time, when is the body uses the energy sources. I have often said that fat is a energy reserves, which will be used if the carbs are exhausted. While protein is used to build up the body's cells, and mostly stored in the muscles, which it will be used it when in a state of extreme urgency when we actually run out of energy.

Different exercise, different energy source

In order for fat burning supplements really work, of course, we have to make our body in a condition when fat is used as energy. But the reality is fat burning supplement not only spur the fat burning energy. When you are in a condition when the body uses carbohydrates as an energy source, the supplement will also spur energy derived from the burning of carbohydrates. When we did a quick run or weight training, the carbohydrate is to be maximized. But if we do weight training then do brisk walking or jogging, so the fat will be burned up as energy when jogging. So, when you consume the fat burning supplements, it's not just the fat that will be driven as an energy source. It all depends on what type of exercise you are doing. When swimming, and when push ups, certainly the type of energy that will be driven differently.

I never eat fat-burning supplements, but I prefer to use black coffee or green tea as a natural boosters. The main content of the fat-burning supplements is caffeine. Of course, naturally caffeine contained in tea and black coffee. But wait, the caffeine in black coffee and tea will work as a good energy burner if you took NO SUGAR, once again NO SUGAR. So if you are not familiar with a bitter taste, maybe this will not be easy. But the most important is now you already know how the work of fat-burning supplement, isn't it? But whatever it is, for me everything that is natural is better than something that is artificial.

So, keep healthy all. :)

Tomatoes - The Fresh and Healthy Red Fruit

The fruit that has a round shape and red color, in addition to tasty to be eaten as fresh fruit and made in ​​juice, is also commonly used as an additional seasoning. Therefore, it is no wonder many people think tomatoes are the types of vegetables, When in fact, tomatoes are included in the fruits group. The fruit that comes from Central and South America, known as the fruits that have benefits in fighting cancer and an useful antidote in skin care. It's not infrequently too, there are many people who consume it as part of a diet program for weight loss.

Antioxidants contained in tomatoes is lycopene. Antioxidants are very useful in the treatment of skin by reducing facial wrinkles and slow aging. Lycopene is an important antioxidant that helps prevent the formation of cancer cells such as prostate cancer, rectal cancer, cancer of the mouth, stomach, and esophagus. Keep in mind that our bodies can not produce lycopene alone. Lycopene in tomatoes have higher numbers than carrots and watermelon. Carotene is a natural component that causes the color in fruits and vegetables. Just like carrots, tomatoes also contain beta carotene which causes the fruit has a reddish color.

In addition to lycopene, tomatoes also contain several types of vitamins and minerals that are useful for maintaining balance and health of the skin, and reduce the amount of excess oil on the face. And also, the acid in tomatoes can help to minimize pores. In addition to smooth the skin, tomatoes are also believed to eliminate the black spots on the face. Therefore, tomatoes are often used to create a mask fresheners.

Here's the nutritional content in 100 grams of fresh tomatoes.

Nutrient	Amount
Phosphorus	27 mg
Potassium	360 mg
Iron	0.6 mg
Calcium	11 mg
Vitamin C	23 mg
Thiamine	0.06 mg
Vitamin A	1000 ui
Protein	1 g
Carbohydrate	4 g
Fat	0.2 g
Dietary fiber	1 g
Calorie	20 cal

By chance my face is oily type, this time, I began to like to eat tomatoes. Just like apples, i use the tomatoes as snacks in between large meals. Besides I've eaten in a fresh condition, sometimes I also make tomato juice with carrot mixture. And remember, fruit juices WITHOUT SUGAR is the best way to make juice. Tomatoes will support our diet program for weight loss, because of the fiber and other nutrients, the tomatoes will expedite our metabolic systems. Diet with tomatoes will also accelerate the release of growth hormone when we are sleeping.

Besides useful for skin beauty and support the diet program, tomatoes still has many other benefits. Among them are:

- Maintaining bone health, because tomatoes also contain calcium

- Maintaining blood sugar levels, because tomatoes contain chromium, it's good to be consumed by diabetics.

- Lowering blood cholesterol, because tomatoes contain nicotinic acid.

- Reduces the effects of smoking, because the content of chlorogenic acid and coumaric acids help smokers fight carcinogens, the harmful substances in cigarettes that can cause cancer.

So now that you know the benefits of tomatoes. Are you also interested to consume it? So, what are you waiting for?

Keep Healthy:)

The Best Food To Be Consumed After Workout

In my previous article I discussed about the physical exercise, which in fact, is an activity that damages the body's muscles. Thus, we need a proper nutrition to repair it. After the workout, we are strongly recommended to consume something 30 minutes later. After the exercise, the body loses energy, we should not lose energy in a long time, because it would be harmful to our muscles. However, the food we eat also should not be arbitrary. Foods in high cholesterol should be avoided, as i explained earlier. Here are some examples of the best foods to support energy recovery and repair our cells, or also known as post-workout food.

Chicken breast

Chicken breast without skin, bones and fat are good sources of protein. 100 grams of chicken breast contains approximately 29 grams of protein. Surely this is a high number to support our muscle repair. Let's not cook it by frying, boiling is the best choice.

Whey protein

This nutrition is usually presented in the form of dairy products. Whey protein is a rapidly absorbed protein supplementation, so it can be consumed before and immediately after the exercise is completed. In addition to repair the muscles, whey protein will also maximize the muscle growth.

Salmon and Tuna

-In addition to having a high content of protein, salmon is also rich in Omega-3 fatty acids. Protein for muscle growth, while omega-3 fatty acids in salmon play a role in reducing muscle damage after your workout.

-Tuna contain potassium and essential fatty acids that play a role in controlling blood pressure. Tuna also has Omega-3 fatty acids that help to prevent rheumatic. In addition, this fish also contains selenium which plays a role in the disposal of toxins from the body, especially in the liver.

Boiled eggs

It's still be my favorite one, it has a high-quality protein, but it's cheap and easy to get :). Indeed, it has been a long time, common people make the eggs as a source of protein, especially in the egg whites part. However, egg yolk also contains phosphatidylcholine which prevents the buildup of fat and cholesterol in the liver. 1 egg boiled whole, contains approximately 6-7 grams of protein to help repair your muscles.

Spinach.

Are you remember "Popeye the Sailorman"? Yes, he likes to consume spinach, and this is not just fiction that that spinach makes us stronger. Spinach has a high content of iron, an important mineral for muscle formation. Iron is also a constituent substance hemoglobin in the red blood cells.

Brown rice

This rice contains complex carbohydrates, but it also has a high fiber content. So that brown rice is very suitable to be consumed after the workout as an energy source. Other foods that can be used as an alternative to get the complex carbohydrate is sweet potato, because it also contains vitamins and minerals to replace the lost energy.

Apple and Avocado

Apples contain vitamin C and potassium that is high enough. You can also get fiber from it. Having a low sugar content caused apples are often used as nutrients required in the diet.

Although avocados contain fat, but the fat is a good fat and it's needed by the body. Avocados contain at least 11 vitamins and 14 minerals. Avocados are also rich in protein, riboflavin, niacin, potassium, and vitamin C that the body needs for recovery.

Almonds

Almonds contain vitamin A, vitamin B, vitamin E, and minerals. Almonds are commonly used as a mixture. You can mix the almonds with raisins and sunflower seeds as snacks. Or you can also make Almond Cake as an alternative. This snack will provide your intake of protein and carbohydrate with a more attractive appearance.

So, don't let yourself starve after exercise. Immediately replace the energy lost during the exercise. The right food choices will make your workout activities become more leverage. :)

Vitamins And Minerals

As long as we run the diet program, maybe we will focus on the intake of protein, carbohydrates, and fats. However, we should not forget the content of other useful and needed by the body, such as vitamins and minerals. Because often times people who diet forget the 2 types of nutrient. Vitamins and minerals are needed by the body in small amounts, but both have a very important function for our body, especially in the process of metabolism.

Vitamins

Vitamins are micronutrients or body needs in very small amounts. Vitamins also can not be made in the body, so the body has to get it through food or vitamin supplements. Except for vitamin D, which the vitamin can still be made ​​in the skin with the help of sunlight. The food we ate there can be contain of vitamins or also  can be contains of pro-vitamin (vitamin candidate) that will be the new vitamin after digested. Vitamins have a specific role in the body and can also provide health benefits. If levels of these compounds is insufficient, the body can suffer a disease. The health disorders, known as avitaminosis. Vitamins also help the body in the formation of energy from carbohydrates, fats and proteins.

There are 13 types of vitamins that the body needs to work properly. And according to a biology lesson that I got during school, the 13 vitamins are divided into two main groups.

- Fat-soluble vitamins, namely vitamins A, D, E, and K.

- Water-soluble vitamins, namely vitamins C and B (thiamine or B1, riboflavin or B2, niacin or B3, B5 or pantothenic acid, biotin or B7, vitamin B6, vitamin B12, and folate).

Vitamin A is very beneficial for healthy eyes, skin, and hair, and helps the body fight infection, vitamin A is also working with the genes for body growth. Foods that contain a lot of vitamin A include carrots, dairy products, red sweet potato, pumpkin, mango, spinach, cheddar cheese, chili. You should consume 750 mcg of vitamin A each day.

Vitamin D functions in the absorption of calcium and phosphorus for healthy bones and teeth. Vitamin D can we get when we are exposed to sun exposure. However, this vitamin can also be obtained through foods such as tuna fish, shrimp, butter, sunflower seed oil, and fish oil.

Vitamin E has its benefits as a natural antioxidant, helps healing, prevent scarring, maintain the healthy of red blood cells and nerves, protecting cell membranes. The amount you should consume each day is 7 mg. While the sources of vitamin E derived from peanuts, olive oil, almonds, peanut butter, and sunflower seeds oil.

Vitamin K helps the blood clotting process to stop the bleeding. A baby who had just been born, often experience this vitamin. Dose intake per day should be 2 mcg per 1 kg of body weight. Examples of food sources of vitamin K are green leafy vegetables, soybeans, cabbage, broccoli, milk, liver, and asparagus.

Vitamin C produces collagen, maintain the healthy of bones, skin, teeth, and pulse, helps the absorption of iron. You should consume at least 30 mg of vitamin every day. Guava, red peppers, broccoli, watercress, green vegetables, citrus, and kiwis are examples of foods that contain lots of vitamin C. Although the vitamin C supplements identical to the color yellow, but not always the fruit is yellow containing vitamin C, guava is one example. And in some fruits, high vitamin C content is precisely located on the skin than the flesh, as an example is apples and oranges.

In general, vitamins B play an important role in the metabolism in the body, especially in terms of energy release during the move. Some types of vitamins are classified in the group of B vitamins also play a role in the formation of erythrocytes (red blood cells). The main source of vitamin B derived from milk, wheat, fish, and green vegetables.

Minerals

Like vitamins, minerals are also micronutrients. Minerals are a very important electrolyte compounds, and can replace electrolytes lost with sweat when we do strenuous activity, exercise, or when the air is very hot conditions. Minerals generally have a function as a builder and regulatory substances in the body. The main sources of minerals are derived from fruits and vegetables. And this time, it has a lot of beverage products to meet the needs of your mineral

Based on the amount needed by the body, minerals can be divided into 2 types:

- Mineral macro, which is a type of mineral that is needed in large quantities. For example, potassium (K), sodium (Na), calcium (Ca), magnesium (Mg), phosphorus (P), sulfur (S) and chlorine (Cl).

- Mineral micro, contrary to the macro, is a mineral needed in small quantities. For example, iron (Fe), copper (Cu), cobalt (Co), selenium (Se), zinc (Zn), iodine (I), and fluorine (F).

One example of a popular mineral is calcium (Ca). The main source of calcium derived from milk, green vegetables, nuts, and meat. Calcium plays a role in the formation of bones and teeth are affected by vitamin D, blood clotting, nerve and brain activator activity of the enzyme, the activity of the heart muscle, and protect the body against the absorption of radioactive substances. Calcium deficiency can cause diseases related to bones such as osteoporosis, rickets, and growth problems. In one day, you are advised to consume 0.8 grams of calcium.

That's my little presentation about vitamins and minerals. What is clear, vitamins and minerals are also the nutrients that are mandatory for you meet other than carbohydrates, proteins, and fats. And continue to watch your diet for a healthier life. because it is the outset of your health. :)

Myths About Ice Water Could Make The Body Fat

There is a statement in society that consuming ice water can make the body into fat. And there are also those who say that an athlete should not drink ice water because it will make their stamina becomes sluggish. Incidentally, I'm also a fan of ice water, even when I still have a body fat. At that time, indeed I strongly believe that ice water is bad, and has led to the deposition of fat in my body. However, i thought that this would be intriguing to find the truth of this theory. I began to search for information, and do existing theories. From all my experience, I feel that the theory that water ice fattening, it is just a myth. Because water ice is precisely the success in my diet.

Perhaps many people who see when the food put into the refrigerator, then there clumps of fat around it. Seeing this, people then thought that low temperatures will cause fat blob, and it also applies to the human body. Of course this will only occur in foods that have a high fat content.  While the foods that do not contain fat, of course there won't be the clumps of fat when frozen. Of course, the fat can not be formed only from a water. Perhaps this is one reason people become misguided to the ice water.

Moreover, the ice water we drink, will not be able to freeze the fat in our body. As an illustration, a lump of ice cubes placed at room temperature 20°C, it would melt. Moreover, if it's only ice water we drink, which enters our body with a temperature of 37°C. Did you ever pee, with the condition of your urine is cold? :)

Denny Santoso, a fitness expert from my country, explaining a logic. For example, the ice water with a temperature of 0°C, and then we drank ice water as much as 400 ml or 400 grams, then the body will have to increase the temperature from 0°C to 37°C (normal body temperature). In fact, it takes 1 calorie to raise the temperature of 1gram of water by 1°C. So, to normalize the body temperature, the body will burn calories by 14,800 calories or 14.8 Calorie (1 Cal = 1,000 cal).

Suppose that in one day we drank 2000 ml of ice water, then our body will burn about 74 Cal of energy. So in one month, the body will burn 2,220 Cal.

I often drink ice water after every meal and after exercise to maximize my body's calorie burning. However, there is also a myth that is not good drinking ice water after exercise. Why say that?

Since the time of exercise we will lose a lot of body fluids, so we need to intake water to keep our bodies hydrated. And when we drink ice water after exercise, we will tend to consume less water, because cold water will relieve thirst more quickly. So, drinking ice water will not be a problem as long as the quantity of water remains the same as when drinking water.

But still, we can not lose weight just by drinking ice water. All remains must have the limits. Because something exaggeration certainly would not be good. keep healthy :)

Grapes The Protector

This pretty and petite fruit has a variety of colors, which are green, red, or purple. The grapes have been cultivated for more than 4000 years BC in the Middle East. Lots of processed products can be made from these fruits such as grape juice, wine, grape seed oil, and raisins.  People found wine in Egypt 2500 years BC. The fruit is able to prevent the formation of cancer cells because they contain many polyphenols and resveratrol compounds. The grapes are also known as fruit contains compounds free-radical scavengers. In European countries that have cold air, using wine to warm the body.

The main content of the grapes is vitamin B1, B2, B3, B5, B6, and vitamin C as well as several types of minerals such as calcium, magnesium, boron, and potassium. In addition, the grape also contains several flavonoids. Red grapes and purple contain some kind of flavonoid compounds that function as antioxidants. The grape antioxidant compounds have a working power more powerful than vitamin C and vitamin E. Consuming the grape juice regularly can also help lower bad cholesterol (LDL) in the body, and lowering triglycerides in the blood.

Boron in the grapes can maintain normal amounts of the hormone estrogen in the blood of women who have undergone menopause, so it can be slow and prevent the occurrence of osteoporosis (bone loss). The grapes have a high sugar content, so that people with diabetes are not recommended to consume it. However, the grape is very useful for us who want to get energy quickly, because it contains of instant energy.

The grape skin is the part that contains many of compounds resveratrol, this compound helps us to slow down the appearance of wrinkles or aging lines on the face. Therefore, it is better to eat unpeeled grapes, but don't forget to wash them before eating. If we consume wine, the red wine has more resveratrol than white wine. The white wine has resveratrol bit because in the making, the processed grapes are discarded its skin and just taken the juice. Therefore, people in Europe are more likely to consume red wine. However,  don't too much consume it, because excessive drinking wine can make you drunk.

Nutrients in grapes are very useful for maintaining health and beauty. This fruit can treat both dry and oily skin, keeping the skin collagen, improve skin cells damaged by the sun, and ward off free radicals that can accelerate facial wrinkles. Actually there are many more benefits of eating the grapes, such as:

• Reduce shortness of breath in people with asthma.
• Protect the body from many infections.
• Improving brain health and prevent us from Alzheimer's disease.
• Purple grape juice helps in preventing breast cancer.
• Addressing complaints of constipation and bowel obstruction.
• Drinking a mixture of grape juice with no additional water in every morning can cure migraine.
• Reducing the risk of heart disease, because antioxidants stop the oxidation of LDL cholesterol that block the blood vessels.

Therefore, I have entitled this article "Grapes The Protector".

Below is a table of grape nutrients per 100 grams (3.5 oz), from the USDA - Agricultural Research Service. Accordance with the recommendation of the United States for the needs of adults.

Contents	Amount
Energy	288kj(69 kcal)
Carbohydrate	18.1 g
Fat	0.16 g
Protein	0.72 g
Thiamine (Vit. B1)	0.069 mg (5%)
Riboflavin (Vit. B2)	0.07 mg (5%)
Niacin (Vit. B3)	0.188 mg (1%)
Pantothenic acid (B5)	0.05 mg (1%)
Vitamin B6	0.086 mg (7%)
Folate (Vit. B9)	2 µg (1%)
Vitamin B12	0 µg (0%)
Vitamin C	10.8 mg (18%)
Vitamin K	022 µg (21%)
Calcium	10 mg (1%)
Iron	0.36 mg (3%)
Magnesium	7 mg (2%)
Manganese	0.071 mg (4%)
Phosphorus	20 mg (3%)
Potassium	191 mg (4%)
Sodium	3.02 mg (0%)
Zinc	0.07 mg (1%)

Protein Deficiency Causes Hair Loss

Inevitably, our hair is the crown of our head. Everyone wants a good and healthy hair. Not just women who want to have nice hair, men are now also pay attention to the appearance of hair. Even a soccer player from England, Wayne Rooney did a hair transplant, to make it becomes more dense. The hairs on our head numbered approximately 100,000 strands and each strand grows in 2 to 6 years. And every day, we will experience hair loss. "However, what if we are experiencing an excessive hair loss?" Yes, this will result in a bald head.

I have been also experienced in hair loss before. Every time I comb my hair, there must be a fall 2 pieces or more. I think my hair does have the disorder, but now I'm confused, why? Because my hair is not easy to fall off like it used to be, while i  was never treat my hair. I talked to my friend who lectures in medicine, and I told him about the diet I was doing, because he was ask me about the changes in my body shape. Then I also talked about my hair, and it turns out my diet affects the health of my hair. so, what is the relationship between diet and hair loss? Protein is the answer.

There are several causes of hair loss, them is because factor of hormone / descent ; the result of chemotherapy; disease and infection; and the lack of protein. When you do not have a bloodline relatives who suffer from baldness, or you're not in the treatment of chemotherapy, or you are not suffering from a skin disease or infection in your head, but your hair loss is excessive. The greatest likelihood is that you lack of protein.

Protein is an essential nutrient for the growth of the cells in our body, especially hair, because the hair structure consisting of 97% protein. Protein deficiency is one cause of hair loss is the most common. Typically, for those of you who made ​​a mistake in the diet, such as avoiding chicken, fish, eggs, and milk; then suddenly you are suffering from hair loss, it can be sure that you're start running low on protein. For that, please learn the concept of diet properly.

So how do we fix this? The answer is very obvious, you should add protein consumption. You have to eat 100 grams to 300 grams of meat, fish, or other protein sources of  per day. And most people, especially my country, only able to meet 50-60% of that amount. If you are not able to consume meat or fish for that amount, you could consume high-protein milk is low in fat and sugar as other sources.

For those of you who are currently suffering from excessive hair loss, don't panic. The possibility of your hair is experiencing a lack of protein, then immediately add your protein intake, and do the right diet. And then, see the results whether your hair loss is reduced or not.

Have a nice day. :)

Knowing the Dietary Fiber

In my previous articles, I have often mentioned the word fiber, fiber that we will discuss is dietary fiber.   According to the American Association of Cereal Chemist (AACC, 2001), dietary fiber is the edible parts of plants or analogous carbohydrates that are resistant to digestion and absorption in the small intestine with complete or partial fermentation in the large intestine.

Dietary fiber is the part of food that can not be digested by digestive fluid (enzymes), so it does not produce energy or calories. Dietary fiber is included in the class of carbohydrates consisting of cellulose, hemicellulose, pectin and gum. Cellulose and hemicellulose is to be found in the rice bran, nuts, and nearly all fruits and vegetables.

Dietary fiber found in many of our daily diet such as fruits, vegetables, and cereals, such as rice, wheat, maize, and sorghum. Based on the solubility, dietary fiber can be grouped into two, namely:

• Soluble dietary fiber. The soluble fiber is including pectin, gum, musilase, and some hemilselulosa because it can dissolve in hot water. These fibers found in many fruits, vegetables and cereals, while the gum, found in many Acacia
• Insoluble dietary fiber. Cellulose, lignin and some other hemilselulosa are insoluble in water. These fibers found in many vegetables, fruits and nuts.

In the past, dietary fiber is only considered to be non-available energy source and is only known to have a laxative effect stomach. However, various studies have reported an association between fiber intake and the incidence of emergence of various diseases including colon cancer, cardiovascular disease, and obesity. Here are a few examples of the benefits of consuming dietary fiber : 

Preventing constipation

Dietary fiber increases the mass and size of the stool and make it soft, so it is more easily removed and lowers your risk of difficult bowel movements. On average, people in Asia and Africa more frequent bowel movements than those of Europe and America. This shows an indication of fiber consumption in Asia and Africa higher.

Reduce the risk of digestive disorders

A diet high in fiber can reduce your risk of specific disorders such as hemorrhoids, irritable bowel or wound with a lump in the colon (diverticulitis).

Helping in lose weight
High-fiber foods generally absorbed more slowly, allowing time for your body to adjust when you are full, it can keep you full longer, so you avoid overeating. And also, high-fiber diets also provide fewer calories. As I said, complex carbohydrates usually contain a lot of fiber.

Lowering blood cholesterol levels and prevent heart disease

Insoluble fiber can help lower total cholesterol levels in the blood by lowering the levels of LDL or bad cholesterol. Decrease in cholesterol levels in the blood reduces the likelihood of blockage of coronary arteries that lead to coronary heart disease.

Controlling blood sugar levels

Fiber, particularly soluble fiber, can slow the absorption of sugar, for diabetic patients, the fiber may fix blood sugar levels. High fiber diet can also lower the risk of developing type 2 diabetes.

Preventing colon cancer

The presence of dietary fiber in the feces causing feces can absorb a lot of water so that it make a large volume and a soft texture. The existence of a large volume of stool for intestinal contraction will accelerate faster bowel movements. Large stool with soft texture can dilute the carcinogenic compounds (cancer triggers) contained therein, so that its concentration is much lower. Thus will occur contact between carcinogenic substances with a low concentration of the large intestine, and this contact takes place in a shorter time, thus not allowing the formation of cancer cells.

Compacting muscle

High fiber vegetables such as broccoli, cauliflower, and spinach, contains a subtance called indoles. Indoles may slightly reduce the level of estrogen in males and slightly increased levels of testosterone. this will make the muscles look harder and denser, and a better protein synthesis for muscle formation.

Seeing the many benefits of fiber, making us are obliged to seek the intake of foods which in high fiber. High fiber foods to be a daily needs that must be met by the body because without high-fiber foods, it will increase the risk of rising the disease, particularly gastrointestinal disorders. So,let's suffice the needs of dietary fiber, it will be your outset to be healthy.

How To Read The Nutrition Facts

When we buy food or drinks packaged / processed, definitely there are a white label containing food nutrition data or called "nutrition facts". Currently, food manufacturers is required to include a list of food ingredients and nutrition facts in their products. Nutrition Facts provide information about food ingredients, herbs and chemicals in its food. The nutrition listed,written in sequence, according to weight. The most widely used nutrients listed first and the least written last.

I have many friends who asked me about how to read the "Nutrition Facts" data correctly. Indeed, there are still many people who do not know how to read the nutrition facts correctly. In fact, for those of you who want to start running a healthy lifestyle, it is important to know the nutrient content in the food, to make better decisions about the food we buy. Here I describe an example of how to read a nutrition facts:

1. Usually at the top of the nutrition facts, presented information serving size and serving per container. Serving size will indicate the portion or serving size recommended, while serving per container is the maximum amount of serving size. If you eat more or less than the recommended serving size, then the information on the nutrition label should be adjusted for the amount of nutrients you consume. For example, if you eat 2 times a portion of the serving size, the nutritional value of the information is also multiplied by 2.

2. In this section, the information included total energy (in calories) in one serving of food. Calories shows a measure of how much energy you get from a serving of food. Remember, that the number of servings you consume determines the number of calories you eat, if you eat 2 x serving size, the number of calories is also multiplied by 2. To determine the size of the high-calorie foods or not, can use the benchmark; 40 calories is low, 100 calories is moderate, and 400 calories or more is high.

There are also included calories from fat shows how many calories from foods that come from fat. Each gram of fat is worth 9 calories, you should consume a maximum of 3 grams of fat or 30 calories of fat per 100 calories of food.

3. This section contains the main information content in foods, such as fat, cholesterol, carbohydrates, fiber, sugar and protein. Beside it, there is a measure of the amount of nutrients in grams. And next to them again in the size of the data contained percent, percent of the data here is the percent of the total 2000 calories. For example, 50gram carb calories will meet the needs of 17% of 2000 calories. In general, the nutritional value of 5% is considered low, and a value of 20% is considered high.

• Total Fat, shows how much good fats and bad fats. Good fats are: monounsaturated fat and polyunsaturated fat, while bad fats are Saturated Fat and trans fat. Optimal fat intake of no more than 3 grams per 100 calories, and daily intake of bad fats should be no more than 10% of your daily calorie intake (less than 1 gram per 100 calories). When comparing foods, look at the amount of total fat, saturated fat and calories in each serving. Choose the least.
• Cholesterol shows how many total cholesterol, which consists of good cholesterol (HDL) and bad cholesterol (LDL) in every serving. Consumption should not exceed 300 mg per day. Choose a product that at least the amount of cholesterol, and 0 is better.
• Sodium (natrium), it would be better if the sodium consumed, no more than 2,400 mg per day. Choose a product that at least the amount of sodium.
• Carbohydrate, it includes simple carbohydrates and sugars, complex carbohydrates and fiber. I recommend to choose high fiber carbohydrates, try to consume 20 and 35 grams of fiber per day. The higher the fiber content of a food product, the lower the sugar content.
• Protein, this content is also one that should be considered in addition to carbohydrates and fats. if you buy dairy products, it would be great if the milk is high in protein and low in fat and sugar.

4. In the fourth section contains additional nutrients besides the main nutrients, namely vitamins and minerals. From here it is also the one you can tell if the food you choose poor nutrition or not. You also need to make sure the food you buy is not only contain of fat, carbohydrate or protein, but also contain vitamins and minerals that are useful for the body.

Yes, that's a brief explanation on how to read the nutrition facts. But indeed the majority of food products tailored to the needs of 2000 calories, while we have different calorie requirements vary. For that please adjust your dose your nutritional needs according to your calorie needs. And to see the content of the food that is not packaged, you can look at a page table of nutrition. Because knowing the food you eat, is your outset to be healthy. Hopefully useful :)

High Protein Foods

Protein, one of the most important nutrients required and must be completed to maintain the health of our bodies, because in essence, protein support the presence of each cell in the body, and the main food for the muscles. Every adult should consume at least 1 gram of protein per kg of body weight, and their needs will increase with increasing physical activity, especially if you are a pregnant mom or sport athlete.

On this occasion I will discuss about the types of protein sources that we can get from food. Maybe we can get protein from supplements, but in my opinion, the best source of protein derived from a natural source contained from foodstuffs. Protein source of food is divided into two, namely animal protein and vegetable protein. And these are some example of high protein foods around us :

Animal protein

1. Red Meat

Examples of the most common red meat is beef, mutton and lamb. Red meat is a source of protein that is high enough, even though many people are worried about the fat and cholesterol. Provided that in its processing; remove fat and skin, not fried or mixed with coconut milk or the sugar and excessive salt, red meat is a safe source of protein. A healthy way to consume meat is boiled. Furthermore, red meat is also a source of vitamin b12 and iron. Vitamin b12 is a vitamin that is hard to find in plants.

2. White Meat

Examples of the most popular white meat is chicken. How to eat white meat should also be the same as red meat, as described above. Chicken also contains fat and cholesterol, although not as much as red meat. Skin and chicken thighs are the part that contains a lot of fat. Therefore, if you want to eat chicken, choose the chest.

3. Fish

Fish is a source of protein that the fat content didn't like red meat or white meat. There are even some types of fish that have very low levels of fat, such as Gindara fish . While fish contains high fat are salmon and tuna. However, both of these fish contain good fats, which are needed by the body, which contains Omega 3 Fatty Acids.

And there is one fish that we may  underestimate it, namely anchovy. the fish, it contains about 10% protein.

4. Eggs

I think the egg is the source of animal protein that most easily available and its cheap, but the quality of protein is very good. So, it becomes my favorite high protein food.  One egg contains approximately 7gram protein. If you are concerned about the content of cholesterol, eat only the egg whites, because it did not contain cholesterol. White eggs in one egg contains about 3 grams of protein.

5. Milk and dairy products

Milk protein derived from cow's milk that has been discarded water content, carbohydrates, and fat. Protein milk contains whey protein and casein (may be one day I will discuss). Currently, many dairy products are circulating in shops. You better choose milk that has a high protein content, but low sugar and low fat.

Vegetable Protein

1. Nuts

Nuts are also a source of protein, but many people think that nuts have a high fat content. Do not worry, because the fat in nuts is a good fat. However, we still have to limit the consumtion of nuts. Roasted and boiled , can be a healthy method of cooking nuts.

2. Beans

This is kind of the most popular high protein plant foods, soybeans have a high protein content, but it's cheap. If you are allergic to cow's milk, soy milk can then be an alternative. In addition to soybeans, there are also mungbeans. In addition to protein, mungbeans also contain vitamins, fiber and minerals and it  also believed can reduce cholesterol.

3. Grains

In my previous article about the white rice, wheat I mentioned as a source of carbohydrates, but it's also contains protein approximately 9%. however, the main content of the grain remains carbohydrate. So, for those of you who doing carbohydrate diet, do not make the grains as the main source of protein.

4. Peas

Just like mungbeans, peas besides containing proteins also contain fiber, vitamins, and minerals. These vegetables may not be a popular vegetable in my country, Indonesia.

Why you do not eat white rice?

In my country, Indonesia, white rice being the staple food of the majority of the population. If we do not eat white rice, it means we have not eaten. For lay people in my country, white rice is considered as the main source of carbohydrates and be the best. Yes maybe it is a natural thing, because many countries in Asia, and particularly in Indonesia, an agricultural country, where many people are rice farmers. When I started to not consume white rice, my family always ask, "why you do not eat white rice? Whether you do not limp? '. Not to mention, my grandmother who is always angry if I do not eat rice.

Hmmm, there are many people who do not know that the carbohydrate content in white rice just is a simple carbohydrate, while there is a better carb, namely complex carbohydrates. Yes, because eating rice has become a habit that carried out starting from the children, particularly in the western part of Indonesia.

So how exactly the carbohydrate content in white rice?

White rice is a simple carbohydrate, carbohydrates that have a chemical structure is simple, it is what makes the body more quickly to process and absorb carbohydrates. The more rapidly absorbed, then we will more quickly feel hungry, and will provoke our appetite. White rice also contains fiber which is only a little, but it has a glycemic index (a measure of how quickly glucose is released into the bloodstream after a meal) is high, and this gives a negative effect on blood sugar levels.

Carbohydrates are a source of sugar for our bodies to be processed into energy, but for the process so that maximum energy, the sugar needs a friend like fiber, vitamins and minerals. If not all processed incoming glucose into energy, glucose is stored as a backup in the body, if too many reserves, it will be the fat in your body, mainly stored in your stomach and cause your stomach to be distended. Therefore, it would be dangerous if we consume food or drinks that are high in sugar and have a few good friends. That's why Asian people considered at high risk for type 2 diabetes. This is because Asians tend to have a much higher intake to consume rice compared to Westerners, an average of three to four servings a day.

And what about the complex carbohydrates? and where can we get it?

Opposed to simple carbohydrates, complex carbohydrates clearly has a chemical structure that is longer and complicated. Due to the complexity that causes the body is hard to digest, so it will last longer in the body and eventually released back through the feces. This has led us full longer. Normally present in foods that have high fiber content like fruits and vegetables. 

Foods that contain complex carbohydrates and is easily digested by the body;the example is  whole wheat, brown rice, root crops such as potatoes, cassava and sweet potatoes. Fruits that are young like bananas, tomatoes, mangoes and papaya also contains complex carbohydrates.

Complex carbohydrates clearly have fiber and nutrients better than simple carbohydrates, and also has a lower glycemic index.

So try to recognize the type of carbohydrates you consume. Not just because it has become a habit for the body. It does require adaptation if we change our eating kind, but if it's a good adaptation to the direction, why not? Long ago, when I first tried to not eat rice, my body feels weak indeed, but after not making the white rice as a staple food, it is precisely this body feels lighter. I changed my staple food with oatmeal porridge or sometimes with whole wheat bread, because it is more practical.

It is important to know what kind of nutrients that enter your body, because this is also will be a first step if you want to start for a healthier life :)

First Step : Reduce Sugar and Salt

Sugar and Salt

Reducing sugar and salt is the first step that I take in healthy lifestyle. Perhaps it will be very tough, because almost every food around us contain a lot of sugar and salt. I am a fan of eating salty and soft drink.

But if we can limit their consumption when old age, is likely to be protected from dangerous diseases like stroke, hypertension. and diabetes. instead we did not consume at all, but only restrict and minimize it, because our body also needs sugar and salt.

So, how much should we consume sugar and salt??

Sugar

Basically, the amount of sugar that can be consumed each day depending on the number of calories that enter the body. But the best estimate is 70 g for men and 50 g for women to normal conditions. Avoid eating refined products, instant food and beverages, softdrink such as soda, because usually these foods contain a very high glucose content. White rice, in addition to not just  contain simple carbohydrates, it also contain high glucose. So what foods contain good sugar? Fruit contains natural sugar called fructose. Therefore to get a good sugar content, the better we eat lots of fruits only, because it also contains a lot of vitamins and fiber. The people were able to limit the consumption of sugar will look younger and avoid fat in the abdomen, which obviously avoid the risk of diabetes. Like my previous article, it is better to replace high-sugar beverages with drinking water.

Sugar also reduces the efficacy of tea and coffee, so it would be better if you eat unsweetened coffee and tea, in order to obtain maximum benefits. As well, with fruit juice, do not use excessive added sugar, let the natural sweetness of the fruit gives freshness to your juice.

Salt

Instant meals and junk food also contains a lot of salt, in addition to containing a lot of sugar. Sodium in salt can increase the risk of hypertension.If you are experiencing symptoms of headache and dizziness, blurred vision, palpitations and shortness of breath, you should immediately reduce the consumption of salt, because it could be a symptom of hypertension.

But we also do not leave the salt at all, because the shortage of salt will also cause respiratory problems, dehydration and low blood pressure. Consuming salt containing iodine will prevent mumps. Sea salt and natural salt in large typically have levels of sodium, chlorine, magnesium, and potassium is higher.

Actually there are few substitutes to replace salt as a flavoring in cooking, such as seaweed, lemon or lime juice, tomato sauce, onion and garlic. Its obvious, when you buy packaged foods, check the sodium content on the nutrition information. Salt is essential to add flavor to our food, but if there is another alternative salt substitutes, try to use it.

For me, reducing sugar and salt is much more difficult than it should be to stop smoking. Should be done with patience though only subtract 2 white powder, there are almost all uses sugar and salt. And begin to eat more frequent meals are boiled to produce a more natural sweetness.

But do not try to reduce and cease to be the salt and light of the world :)