How Vitamins A, E, C help your body

The Institute of Medicine recommends that men get 900 micrograms of vitamin A, 90 milligrams of vitamin C and 9.4 milligrams of zinc each day, while women need 700 micrograms of vitamin A, 75 milligrams of vitamin C and 6.8 milligrams of zinc. Both men and women should get 12 milligrams of vitamin E and 10 micrograms of vitamin D daily. These vitamins are essential for the health of your cells, bones, organs and heart and it is crucial to get enough of all of them to maximize their benefits.

Vitamin A

Every cell in your body needs vitamin A. This nutrient regulates the growth and division of your cells and it helps your body produce white blood cells when you need to fight an illness or infection. It plays a role in remodeling bone and it keeps the cells that line your body's interior surfaces healthy. Smokers should avoid high-dose supplements of beta-carotene, according to Harvard School of Public Health, because it may increase their risk of lung cancer, but getting the recommended amount through food is healthy and safe.

 Vitamin A nourishes the eyes as well as the skin and has been useful in some disorders of the gastrointestinal tract. If you need really good looking skin, you should get more Vitamin A and Carrots, papaya and tomatoes are rich of vitamin A

Vitamin E

Vitamin E is a fat-soluble antioxidant that protects your cell membranes from damage and may prevent LDL cholesterol from oxidizing and forming plaque in your arteries. Women who are at risk for deep vein thrombosis may benefit from getting an adequate amount of vitamin E because it may prevent DVT from developing. Some research indicates that vitamin E might help prevent some types of cancer. A study published in the "Journal of the National Cancer Institute" in 2012 noted that middle-aged or older Chinese people who took high amounts of vitamin E, either from diet or supplements, had a lower incidence of liver cancer than those who did not.

IT improves circulation, repairs tissue and helps to grow your hair. oils, nuts and seeds are rich of vitamin E

                                                                                             

Vitamin C

Between 1500 and 1800, more than 2 million sailors died of scurvy, according to Harvard University. Some knew that citrus fruits prevented the disease, but vitamin C wasn't officially discovered until 1932. Since then, scientists have determined that your body needs this water-soluble vitamin to produce collagen, cartilage, tendons, ligaments and the basic protein in your bones. Vitamin C also functions as an antioxidant, protecting you from the damage done by free radicals.

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HEALTH BENIFITS OF CHOCOLATE

Chocolate may lower cholesterol levels

Chocolate consumption may help reduce LDL cholesterol levels.

A study published in The Journal of Nutrition was carried out to determine whether chocolate bars containing plant sterols (PS) and cocoa flavanols (CF) have any effect on cholesterol levels.

The study authors wrote "results indicate that regular consumption of chocolate bars containing PS and CF as part of a low-fat diet may support cardiovascular health by lowering cholesterol and improving blood pressure."

Chocolate may help prevent memory decline

Scientists at Harvard Medical School suggest that drinking two cups of hot chocolate a day may help keep the brain healthy and prevent memory decline in older people. The researchers said that hot chocolate can help preserve blood flow in working areas of the brain.⁴

The lead author, Farzaneh A. Sorond, said:

"As different areas of the brain need more energy to complete their tasks, they also need greater blood flow. This relationship, called neurovascular coupling, may play an important role in diseases such as Alzheimer's."

Chocolate may help reduce heart disease risk

Research published in the BMJ (British Medical Journal) has suggested that consuming chocolate could help lower the risk of developing heart disease by one third. The report was presented at the European Society of Cardiology Congress in Paris, France.⁵

The authors concluded:

"Based on observational evidence, levels of chocolate consumption seem to be associated with a substantial reduction in the risk of cardiometabolic disorders. Further experimental studies are required to confirm a potentially beneficial effect of chocolate consumption."

Chocolate and stroke

Canadian scientists carried out a study involving 44,489 people and found that people eating chocolate were 22 per cent less likely to suffer a stroke than those who didn't. In addition, those who had a stroke but regularly consumed chocolate were 46 percent less likely to die as a result.

So, It is better to eat chocolate. But remember that everything has a limit and keep your teeths protected.

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Side effects of vitamins

Supplementary vitamins may increase the risk of cancer, new research has claimed.

Scientists at the University of Colorado studied several trials, involving thousands of patients, over the past decade and found that those imbibing over-the-counter vitamins were more – not less – likely to have health problems.

The findings, presented at the American Association for Cancer Research (AACR) over the weekend, were surprising admitted the center's associate director.

“We found that the supplements were actually not beneficial for their health. In fact, some people actually got more cancer while on the vitamins,” Tim Byers, associate director for cancer prevention and control at the CU Cancer Center, said.

Interest in the supplements started roughly twenty years ago, when scientists noticed a correlation between those who at more fruit and vegetable and those who had less cancer.

The present research hoped to establish if vitamins could have a similar effect.

Although initial tests on animals were promising, Mr Byers said that when the trials examine human participants the results were very different.

“We are not sure why this is happening at the molecular level but evidence shows that people who take more dietary supplements than needed tend to have a higher risk of developing cancer,” he said.

Some people addicted to vitamins and they waste much more money on it other than fruits and vegetables. they spend highly for those vitamins and get effected by it. Eating more healthy fruits and vegetables is better that get expensive vitamins and There are no any side effects from fruits and vegetables. So, you better throw out all your vitamins and start eat healthy today onward.!

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10 Surprising Health Benefits Of Whiskey

Whether it’s Jack Daniel’s, Jim Beam, or Fireball, everybody is bound to have one kind of whiskey they like more than they admit. In fact, with the demand for whiskey far outpacing its supply in recent years, it’s becoming more and more common to see people enjoying a glass of their favorite brand while out at bars or after a long day at work.

There are always the critics, of course: People who claim that whiskey is an old man’s drink and continually insist that it “tastes terrible.” But what if I told you that you don’t have to feel bad about enjoying that double shot, because you can tell those naysayers that whiskey good for your health? Well, according to sites like Organic Facts and Food to Fitness, you can do just that!  It turns out that drinking a little bit of whiskey (in moderation, of course) can indeed benefit your health, and here’s how!

1. It helps you avoid weight gain

Compared to a lot of mixed drinks and beers out there, whiskey is a low-calorie, low-sugar alcohol, so you can enjoy it without having to later worry about running off that dreaded beer gut.

2. It promotes heart health

Along with dark beers and wine, whiskey is one of the only other drinks that can claim the benefit of being heart healthy. The antioxidants that are in whiskey can help reduce your risk of a heart attack by lowering bad cholesterol, and even boosting your good cholesterol.

3. It helps fight cancer

Whiskey is said to be rich in antioxidants, particularly one called ellagic acid. This chemical is known to help prevent your body’s DNA from coming into contact with carcinogens. It’s also known to help protect your body from the effects of chemotherapy.

4. It improves your brain health

Studies have shown that drinking a small to moderate amount of whiskey may reduce your risk of Alzheimer’s disease and dementia (though heavy drinking may increase the risk, so if you plan on testing this method on yourself, make sure you don’t over-do it!).

5. It reduces your risk of stroke

Because whiskey prevents cholesterol build up and also helps to reduce your bad cholesterol, it lowers your risk of stroke as well. It also helps relax the walls of the arteries and promotes blood flow. Now what’s not to love about that?

6. It helps reduce stress

Besides it’s negative impact on your mental health, stress will run your body ragged and is linked to numerous health risks. As many fans of whiskey are sure to testify, a stiff drink may be just what you need to calm your nerves and relieve that stress. And because it helps you with circulation, whiskey can help you feel like a new person after a rough day.

7. It boosts your memory

The same health benefits that help with the prevention of Alzheimer’s disease also boost your memory. Whiskey improves your circulation, making sure your brain gets plenty of blood and stays in tip-top shape!

8. It helps with digestion

Did you know whiskey has long been used as a digestion aid? It can help curb your appetite after a meal, preventing you from overeating and helping you avoid stomach aches or indigestion.

9. It lengthens your lifespan

Because whiskey is chock-full of antioxidants and nutrients, it can help your immune system and prevent your body from contracting diseases. It can also help prevent the slow breakdown of important cells in your body, thus lengthening your lifespan!

10. It’s safe for diabetics

Since whiskey is a low-sugar and low-carb alcohol, it’s the perfect drink if you suffer from diabetes. You can enjoy a good drink and not have to worry about what it may do to your blood sugar. And that is something that we can all drink to!

You Are My Motivation

You Are My Motivation 

• Well I have to say that without determination you're not going anywhere. Determination is the gasoline of life. People who are naturally determined usually follow and achieve all of their goaIs always said there are two types of people in life: those who say they will and those who do without saying.

 I feel we are all born with certain abilities in life, some of us have strong abilities in some fields, and some have strong abilities in others. No one is born perfect and no one is better than anyone else. We all have our own special gifts and these are what make us special. I feel that I was born with the gift of determination and confidence.
I feel that nothing can stop a person from doing something except that person alone. I, myself, have always been determined and goal-oriented. I feel that life without a goal or mission is no life at all. Getting back to what I said earlier, we have to stop and smell the roses in life otherwise what was the purpose to begin with? I have to find my balance.
"Never Give Up.! "
Watch below workout video. Its fantastic and you will surprised.!






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How to lose weight easily

ඇඟේ බර දවසට කිලෝ 1 ගානේ අඩු කරගමු ද ?
මෙන්න විශ්මිත පානයක් සාදා ගන්නා හැටි.

ඇඟේ බර වැඩි වීම නැතිනම් මහත් වීම දැන් හැමෝටම තියෙන ලොකු ප්‍රශ්නයක්නේ, උදේ ඉදන් හවස් වෙනකම් ඔෆීස් එකේ ඉදලා ගෙදර ගහින් රෑට කාලා නිදාගන්න ක්‍රමය නේ වැඩි දෙනා කරන්නේ.ව්‍යායාම මදිකම ශරීරයේ මේදය තැන්පත් වීමට ප්‍රදානම හේතුවයි. හොදින් ශරීරය තියාගන්න ඕන නම් ව්‍යායාම කරන්න සහ රෑට ක්‍රමවත් ලෙස ආහාර ගන්න. මේ හැමදේම කරන ගමන් මේ පානය හදලා බිව්වොත් තවත් ඉක්මනින් බර අඩු කරගන්න පුළුවන්.

මෙම පානයේ ප්‍රධානම ද්‍රව්‍ය තමයි කස ඇට, අපිට ලේසියෙන්ම හොයාගන්න පුළුවන් කස ඇට මේද දියුණු කිරීම වැඩිදියුණු කරන ගමන් ශරීරය පිරිසිදු කරනවා. කස ඇට  වතුර සමග මිශ්‍ර වූ විට කැලරි අඩු එමෙන්ම තෘප්තිමත් බඩපිරෙන ගතියක් ඇති කරයි. ආහාර ජීර්ණය ද පහසු කර ශරීරයේ විෂ නැති කරයි.

සාදාගැනීමට අවශ්‍ය දේ:

• ලෙමන් ගෙඩි 1 
• මීපැණි මේස හැදී 1 (25g)
• කස ඇට  මේස හැදී 1 (25g)
• වතුර 300ml 

කස ඇට වතුර 100ml වලට එකතු කර පැයක් පමණ තිබෙන්නට හරින්න. එතකොට ජෙල් එකක් වගේ හැදෙයි. ලෙමන් යුෂ වතුර වීදුරුවකට මිශ්‍ර කරලා කස වතුර මිශ්‍රණයට එකතු කරන්න. දැන් මේක බ්ලෙන්ඩරයට දමා මීපැණි එකතු කර බ්ලෙන්ඩ් කරන්න.

උදේ කමට කලින් පානය කරන්න.

Lose Weight With Yoga

The Health Benefits of Yoga

Yoga for Flexibility

Strike a Pose for Strength

Better Posture From Yoga

Breathing Benefits

Less Stress, More Calm

Good for Your Heart

Bodybuilding Motivation

4 FOODS THAT BURN BELLY FAT

Fish

When your diet is deficient in omega-3s—a very common nutrient in fish—your pineal gland—a gland in your brain that helps regulate your nervous system—is thrown off, leading to alterations in the production of melatonin, your sleep hormone. People with an omega-3 deficit don't sleep during their usual rest periods, which can lead to things like unhealthy late-night eating.

Fish is also rich in protein, which previous research has shown can satiate your appetite. You even burn more calories digesting protein than you do when you eat fats or carbs. Plus, eating more omega-3s can boost heart health and lower your risk of dementia.

Nuts

These legumes are a great source of mood-boosting magnesium. And eating more of it can help people who have sleep troubles doze peacefully through the night, according to a 2010 study published in the journalMagnesium Research. One group of the 100 tossers-and-turners over age 51 was given 320 milligrams of magnesium a day, while the other group was given a placebo. After seven weeks, those taking the magnesium were sleeping better—which research shows can lead to less overeating and weight gain. As a bonus, the women had lower levels of dangerous inflammation, a rogue reaction by the immune system that is implicated in heart disease, cancer, diabetes, and Alzheimer’s disease.

Milk

It turns out that milk may really do a body good when it comes to belly fat. A 2010 study by researchers at the University of Alabama at Birmingham found that among a group of more than 100 premenopausal women, fat was significantly reduced in those who consumed the most calcium-rich foods. In fact, for every 100 milligrams of calcium they consumed per day (that's half cup of soft-serve frozen yogurt), they lost an inch of intra-abdominal fat—the really bad stuff tucked in and around your internal organs that has been linked to higher rates of heart disease and cancer.

Calcium can also help you sleep if you tend to be awakened by muscle soreness or cramps—the mineral, along with calcium, helps relax muscle nerves and fibers.

Cherries

Around bedtime, munch on a few tart Montmorency cherries. These cherries are one of a number of plant-based sources of melatonin, the sleep hormone. While there's no evidence that they'll help you nod off, studies have found that foods like these (such as bananas) can raise melatonin levels in the body. Not only does melatonin help you sleep, but it's a powerful antioxidant, which can also promote weight loss.

5 Wondrous Ways Running Improves Your Health

1. Better Knees 
Think running wears out your knees? Think again. One recent study found that it may actually help prevent knee osteoarthritis, a condition that affects roughly 9.2 million adults; another discovered that road warriors were up to 18 percent less likely than walkers to develop the condition, in part because running may increase the thickness of knee cartilage.

2. Less Stress 
When it comes to the mood-boosting effects of running, science suggests you can get more than just an endorphin high. According to a lab study in The Journal of Neuroscience, running may reduce anxiety by triggering neurons that mute your response to stress.

3. Lower Breast Cancer Risk 
A 2013 study of more than 70,000 women revealed that those who walked at least seven hours per week were 14 percent less likely to develop breast cancer than their more sedentary counterparts. The most active women, who worked out vigorously (running or swimming) for at least six hours a week, slashed their risk by 25 percent.

4. Sharper Mind 
Good news: You don't have to slog away for a long time to reap impressive benefits. One small study found that people who engaged in light activity -- like walking on a treadmill for an hour -- three times a week saw gains in memory after just three months, suggesting that short-term fitness may slow age-related cognitive decline.

5. Longer Life 
In a 2014 study of more than 55,000 people, those who ran daily -- even for just five to ten minutes -- lived, on average, three years longer than those who didn't run. Worth noting: Runners who logged longer workouts didn't significantly decrease their risk of death from heart disease more than those who ran less. Who doesn't have five minutes? Get going!

Carrots

Carrots are often thought of as the ultimate health food.

You were probably told to "eat your carrots" by your parents and you probably tell your kids the same thing, and when asked why, you explain, "Because they're good for you!"

But how did the carrot get such a good reputation and why exactly are the root vegetables so good for our health?

It is believed that the carrot was first cultivated in the area now known as Afghanistan thousands of years ago as a small forked purple or yellow root with a woody and bitter flavor, resembling nothing of the carrot we know today.¹

Purple, red, yellow and white carrots were cultivated long before the appearance of the now popular orange carrot, which was developed and stabilized by Dutch growers in the 16th and 17th centuries.The modern day carrot has been bred to be sweet, crunchy and aromatic.

Possible health benefits of carrots

An overwhelming body of evidence exists suggesting that increased intake of antioxidant-rich fruits and vegetables reduce cancer and cardiovascular disease risks, carrots included.

• Cancer: A variety of dietary carotenoids have been shown to have anti-cancer effects due to their antioxidant power in reducing free radicals in the body.  
  

• Lung Cancer: One study found that current smokers who did not consume carrots had three times the risk of developing lung cancer compared with those who ate carrots more than once a week.

• Colorectal Cancer: Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population.

• Leukemia: Carrot juice extract was shown to kill leukemia cells and inhibit their progression in a 2011 study

 Vitamin A deficiency causes the outer segments of the eye's photoreceptors to deteriorate, damaging normal vision. Correcting vitamin A deficiencies with foods high in beta-carotene will restore vision.

Studies have shown that it is unlikely that most people will experience any significant positive changes in their vision from eating carrots unless they have an existing vitamin A deficiency, which is common in developing countries.

So where did all the hype surrounding carrots and vision come from? During World War II, the British Royal Air Force started an advertising campaign claiming that the secret to their fighter pilots clear, sharp vision was carrots. Realistically, the fighter pilot's accuracy was due to a new radar system the British wanted to keep secret from the Germans, but the rumor spread and remains popular today.

Carrot nutritional breakdown

According to the United States Department of Agriculture, one medium carrot or ½ cup of chopped carrots is considered a serving size. One serving size of carrots provides 25 calories, 6 grams of carbohydrate, 3 grams of sugars and 1 gram of protein.

Carrots are an excellent source of vitamin A, providing 210% of the average adult's needs for the day. They also provide 6% of vitamin C needs, 2% of calcium needs and 2% of iron needs per serving.

It is the antioxidant beta-carotene that gives carrots their bright orange color. Beta-carotene is absorbed in the intestine and converted into vitamin A during digestion.

Carrots also contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc.

Eat carrot everyday, you can make it a juice too..! It will help you to be healthy.

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How Women's Fitness Differs From Men's ?

Women can be just as fit as men, but that level of "fitness" will never quite be the same. Women's bodies are different from men's. Not only do men and women have different levels of hormones, but the amount of fat and muscle in their bodies is very different as well. Your goal should be to work out for you, according to your gender, body mass and target goals!

Where Men and Women Differ

It's not just the sex organs that are different among men and women, but there are a few marked differences:

• Testosterone -- Men have higher levels of testosterone than women, and women have higher levels of estrogen than men. Testosterone is the hormone that helps the human body to pack on muscle, while estrogen leads to the growth of fat cells, along with all of the other markers of female sexuality. Women have a harder time packing on the muscle due to higher levels of estrogen and lower levels of testosterone.

• Weight Loss -- What is the most effective way to burn fat and lose weight? Build muscle! The more muscle you have on your body, the more calories you will burn every day and the faster your metabolism will run. Seeing as men have an easier time building larger, more active muscle, it stands to reason that men will have an easier time losing weight as well. The same quality and amount of workout will often yield better results in men than in women.

• Flexibility -- This is one area where women always take the cake. Women arenaturally more flexible than men, as their bones are shorter and have less pronounced corners. The female body tends to be more rounded, and the bones around the pelvis are more flexible than men's pelvic bones.
  

• Muscle Mass -- Men naturally pack on more muscle mass than women, due simply to their higher testosterone levels. If you measured the body mass index of the average man against an average woman of the same weight, the man will usually have a lower body mass index (indicating greater muscle mass).

• Body Mass Index -- The body mass index determines the ratio of fat to total body weight. Women tend to have a higher body mass index (meaning more fat), but a "healthy" BMI for women is about 5% higher than for men. This is because the fat on a woman's body is important for healthy reproductive function.

What does this mean?

Basically, it means that men have a slightly easier time getting in shape than women do. Men can build muscle more easily, which will in turn help them to lose weight and get in shape. Men also have more strength than women, and they can handle heavier loads more quickly.

That doesn't mean that women can't get in shape as well. It just means that they need to find a workout program that plays to their strengths, and they shouldn't try to compete with their fellow man. If you're not seeing the same amounts of gain as your boyfriend/husband/male friend, don't worry about it! Your bodies are designed differently, and what is "fit" to you is not the same as his definition of "fitness". 

When it comes to working out, men and women are from different planets

His idea of getting in shape is pumping iron -- the more, the better. She'd rather pull out the yoga mat.

Whose idea of fitness is better?

The experts say there's no one-size-fits-all answer, but each sex could learn something from the other.

Often, "men work out because they like to be bigger," says Vincent Perez, PT, director of sports therapy at Columbia University Medical Center Eastside in New York. "Pecs,biceps, quads ? men are after bulk."

• "Guys have an agenda," adds Pamela Peeke, MD, author of Body-for-LIFE for Women: A Woman's Plan for Physical and Mental Transformation. "They have a specific goal, and there's always a number involved." She calls this the "Home Depot" approach to working out: "They have a blueprint and they just want to get it done."
• For many men, "working out is a sport, and they do it because it's fun, it's competitive, and it's something that they've always done," says Lori Incledon, author of Strength Training for Women. "For women, fitness is a superficial issue. They do it because it will help them look better."

Men like to look like they've been working out, says Peeke, "the sweatier the better. When was the last time you heard a woman say she wanted to sweat?"

Often, she says, "women think everyone else is looking at them so they're afraid to put on workout clothes or get out there in public with their cellulite jiggling. Do men care what they look like when they're working out? Of course not!"

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