Category: Nutrition

multivitamin pill

Should You be Taking A Multivitamin?

Benefits of Multivitamins

There is a controversy on whether multivitamins are beneficial to humans. However, the benefits of multivitamins notably outweigh the side effects, if any. Everyone comprehends the importance of multivitamins in our life. The food we eat may be healthy, but we rarely get the Recommended Daily Allowance (RDA) of minerals and vitamins even if we include the recommended daily servings of vegetables and fruits.

Because of the latest farming practices in food production, food processing, and cooking, the food we take is less nutrient dense than in the early days. Minerals and vitamins help the body maintain cellular efficiency. They are responsible for activating the enzymes, which are vital to cellular function. This article details the various reasons why you should take multivitamins.

1. Ensure Healthy Aging

The nutritional needs of our bodies tend to increase as we age. At the same time, the aging body unsuccessfully struggles to absorb nutrients. Besides, as people age, they tend to receive more medication. A lot of medicines will adversely deplete the body nutrients. Taking multivitamins, you will effectively offset such deficiencies and lead a happier life even with age.

2. Good for the Heart

Multivitamins are excellent for your heart. They help in preventing degenerative diseases in the heart. Studies indicate that taking a multivitamin of high quality can reduce the chances of a cardiovascular disease. In the US, heart disease causes many deaths in both males and females. Vitamins such as K1, B6, B1 and magnesium play a significant role in cardiovascular health.

3. Reduces Risks of Cancer

The cancer disease is growing rapidly due to the changes in our lifestyles. Nevertheless, a multivitamin can reduce the chances of one suffering from cancer. The use of vitamins has been linked to a decreased risk of getting some cancers. According to researchers, a daily supplement of multivitamin significantly reduces the total risk of cancer.

4. Boosts Immunity and Alleviates Allergies

Vitamins are known for boosting the immunity. Especially vitamin C, which is a potent antioxidant, it is known to strengthen the immune system. These multivitamins can also significantly reduce allergy symptoms. Low levels or depletion of magnesium, zinc, selenium and vitamin C is common in people prone to allergies and those with asthma.

5. Enhance Eye Health

Vitamins, in particular antioxidants, are known for maintaining the overall vision. Selenium, Vitamins A, E, and C support eye health. Zeaxanthin and lutein also protect our eyes from destructive light waves. Multivitamins also prevent our eyes from becoming dry. On aging, the human eyes are unable to produce sufficient lubrication. That is why taking multivitamins can help reduce the chances of the problem occurring.

6. Prevent Telomere Erosion

Telomeres are the protective “crests” at the tips of our chromosomes. Chromosomes are protein in nature with DNA, which is encoded in our genome. They act as the blueprints for our physiological function, growth, and development. As we age, these telomeres tend to shorten. Research indicates that daily intake of a multivitamin can help slow down the erosion or even reverse it.

7. Prevent Dental Problems

Vitamin C plays a significant part in preventing gum disease. This is through helping maintain wholeness of structures that support the oral tissues. Other antioxidants such as selenium, vitamins E and A have been considered to improve gum health. Zinc also facilitates dental health by inhibiting the growth of plaque and stabilizing the cellular membranes.

8. Forestall Diabetes Complications

Diabetes is referred to scientists as a nutritionally-wasting condition, putting diabetics at a heightened risk of other health complications. Some of the complications are known to affect the eyes, kidneys, nerves, blood vessels and extremities. Taking a daily mineral and multivitamin supplement can keep these complications away.

9. Maintain Muscle Strength

Muscle aging is primarily because of free radical damage. Many problems with muscles are also associated to free radical damage. Taking a multivitamin that is rich in antioxidants, can help neutralize the free radicals and keep them in check. For older people, vitamin D is recommended as it has been shown to improve the strength of the muscles significantly.

Noticeably, there are many reasons to take multivitamins. Before popping in any multivitamin, ensure it is easily absorbed into the body. Avoid any multivitamin that contains artificial colors, sugar, flavors, lactose or excipients. Moreover, multivitamins with magnesium oxide are probably of lower quality. It is recommended to discuss with your doctor to make an informed decision.

Sources:
http://www.drfranklipman.com/multi-reasons-for-multi-vitamins/
http://www.bodybuilding.com/fun/why-you-need-multivitamin-achieve-health-fitness-goals.htm
http://www.huffingtonpost.com/2012/08/01/should-you-take-a-multivitamin_n_1725380.html
http://highlifesystem.com/benefits-of-multivitamins-3-reasons-take-multivitamin/

creatine myths

5 Creatine Myths Debunked

Myths About Creatine

Creatine is considered to be a “staple supplement” among bodybuilders and fitness enthusiasts alike. You will find many folks dumping scoops of this stuff into their blender cups before and after grueling workouts in hopes to get those extra gains of muscle.

Despite its widespread use, countless creatine reviews online, and proven effectiveness, there are still a handful of people that shy away from this supplement. Creatine has been considered as one of the most heavily scrutinized, yet misunderstood, workout supplements on the market today.

Unfortunately, Creatine has evoked much undeserved controversy due to misunderstandings.

Below you will find 5 large myths about Creatine and the proven facts that debunk them.

Let Creatine Rule!

Myth #1: Creatine Destroys the Kidneys and Liver

In Actuality: Probably one the most concerning fears of creatine is that is hinders kidney function by causing kidney stones and makes the liver breakdown. However, thorough research has been conducted regarding the long term use of creatine. Any signs of organ damage due to its use have come back negative, according to research done in 2007 by The International Society of Sports Nutrition. Additionally, there have been several hundred studies conducted on creatine’s negative effects on the blood, and these too have proven creatine to be safe for chronic use.

Myth #2: Muscle Mass will Waste if you stop using it

In Actuality: According to MensHealth, creatine is responsible for inducing water weight and making the muscles appear to be larger than what they really are. However, once you stop using creatine, you will simply lose the water volume, not the muscles. If you continue to lift weights, you will maintain your muscle mass if it has already been built.

http://www.menshealth.com/nutrition/creatine-q-a

Myth #3: Creatine is just as bad as Steroids

In Actuality: Creatine and anabolic steroids are entirely different substances. Creatine occurs naturally in all animal based protein, such as fish, chicken and beef and has virtually no toxicity. Steroids are essentially synthetic testosterone used to create unnatural amounts of muscle mass on the body. Most professional sports associations and the olympics ban the use of steroids, whilst creatine can be freely used.

Part of the confusion may come from the fact that both substances are typically used when extra gains or an increase in performance are needed. But again, one is a natural non-toxic substance, while the other is not.

Myth #4: Creatine Supplementation is redundant since it’s already in food

In Actuality: As mentioned above, natural creatine is found in meat. However, it is only in trace amounts, A minimal dose of creatine is roughly 5 grams, while most bodybuilders intake anywhere from 10 to 20 grams in one serving. You would have to eat 2-3 pounds of steak or 4 pounds of chicken to get the minimal amount. Creatine supplements are rather affordable, and depending on your personal needs, one 600 gram container could last you several months.

Myth #5: Creatine makes you Fat

In Actuality: Creatine does not make you fat. This is another highly popularized misunderstanding about the supplement. Creatine does cause water weight gain, as it holds water around muscle cells. This enables you to train harder and increases stamina while lifting. Before competitions, many athletes will cease using creatine so they can showcase a more ripped look.

According to TrueNutrition.com, the water retention will easily subside once the creatine is no longer used. However, once you have trained harder, you more than likely will have developed greater muscle mass, and in turn, will burn more fat.

So, in conclusion, training with creatine will increase fat loss.

And there you have it…

Backed by hundreds upon hundreds of research and studies, creatine has proven itself to be nothing more than a harmless workout supplement. It is one of the most popular workout supplements available today, along with protein powder, and for many good reasons.

It has been known to:

1. Increase muscle strength and power
2. Helps muscle recovery post workout
3. Enhances muscle energy and slows down protein breakdown
4. Enhances brain function
5. May benefit the skin and nails due to its amino acid nature
6. Improves overall performance in the gym

So next time a fellow gym member tries to discourage you from using creatine, just remember how many folks are unaware of its true benefits.

Healthy Food for Your Diets

healthy-womanStaying healthy can be a challenge for some people, but so can be making a simple change in their lifestyle. This is because, as you certainly have already heard, a simple change can bring you tremendous benefits, if you do what it’s right.

This means only that with a simple change of your diet, you can stay healthy for a longer time. This will make a change not only in your lifestyle, but it will bring you plenty of benefits. The first thing that will change with the appropriate diet is the weight – if you have weight problems, you can lose some kilos, or you can simply stay fit.

If you ever wondered if there are mysterious items of food that would be immense for your general health, we prepared a list of foods that are good for you. You should eat at least one of these foods for each meal and it will certainly improve your fitness in time.


Fish

Don’t be afraid of the fat contained in oily fish, this fat is really superior for you, especially if you are a female. Oily fish has necessary Omega 3 fatty acids that your body cannot fabricate so you will certainly need to eat some at least 3 times a week. Research studies show that eating healthy foods rich in necessary fatty acids keep you from having heart connected diseases.

 


Oranges

Oranges are immense for your health, and they have folic acid, which prevents strokes. They also have vitamin C, which makes your immune system healthier, helps put off allergies, and helps you stop anemia. Oranges also have vitamin B1, which helps stop heart diseases, fatigue, and gastrointestinal illness. So oranges are an immense source of natural health, so significant for your body.

health1
Tomato Sauce or salsa

Although tomatoes are wonderful as food matter, we determined that we will put the tomato sauce or salsa in our proposed list because it can contain more vitamins. If you are having tango sauce you can still burn more calories because the spices boost your metabolism. It also has vitamin A which helps your eyesight, improves your teeth, gets free of insomnia, balances high blood pressure, etc.


Milk Based Products

A study revealed that persons who consumed a yogurt a day had an extra weight loss than those who consumed none. So calcium seems to be extremely significant when you want to lose weight as long as you decide the non-fat options. You can get skim milk, small fat yogurt, small fat pudding, and even those which have vitamins. If you get a yogurt that have vitamins, you can get better your overall health by just adding this in your daily diet. You will have extra energy and lose more weight.


Chocolate

fitnessChocolate is immense and it will forever be the no.1 food item in the female’s preference list; however, not every chocolate is great. When we advocate chocolate we signify dark chocolate, the real chocolate. As long as it has more than 70% cocoa, you can choose it with no worries, it is superior for your health as it contains iron, the fine fats, and several antioxidants. You should bind your chocolate intake around 30-40 grams each day.

Above highlighted food stuffs are only a few of the Healthy Food for Your Diets. If you are very much concerned about your health then as per the first and strongest recommendations of all diet counselors is, you shall be much careful while you are selecting your daily diet. Take your selected diet daily as per the schedule. It is always good to have healthy food for your diet.