Diarrhea cause, symptoms, treatment and preventions.

Overview

Diarrhea is defined as imbalanced digestive system that make the stool movement irregular or most frequent. The waste stool become more loose and watery due to inflammation and certain type of infection in bowel.

It is a short term disease and affect on digestive health. Sometime outdoor fast food and oily food become the reason of diarrhea. Other reasons such as anxiety, stress and laxatives triggered this problem. The subsequent article will provide the insight of diarrhea causes, symptoms, and its prevention tips.

What are the causes of diarrhea problem?

Diarrhea occur due to different conditions and certain changes in the body that happen due to unhealthy diet. The prominent cause of diarrhea are mentioned below:

• Viral infections. Viruses are the major cause of this problem that infect digestive system. It is also known as gastroenteritis. Diarrhea with this category mostly attack on infants. With the shortage of minerals, body become sensitive to viral infections. Rotavirus is most common type of virus in toddlers with nausea, fever, diarrhea, and abdomen pain symptoms.
• Allergic diet. People suffering with certain type of allergy cause inflammation and irritation in the stomach or digestive system. These food react adversely which cause vomiting, pain, and  cramping.
• Lactose and fructose intolerance. Some people feel difficulty in digesting dairy products. These products contain lactose that can digest only with the help of enzymes. Lower enzymes make it difficult to digest lactose. As a result, people suffer with indigestion. Moreover, fructose is found in fruits in the form of sugar. People suffer with this problem as well, who are unable to digest fructose.
• Medicines. Some medications can cause diarrhea problem. These medications attacks on bacteria and stop all bacterial activity in the body. These medicines block the activity of good bacteria along with other bacterias that increase the diarrhea problem and stomach pain.
• Contaminated foods. Some foods are proved bad for our health that transferred virus and bacteria in our body. These food become the reason of irritation in bowel, lead to diarrhea.

Symptoms of diarrhea problem.

The main symptoms that are noticed in diarrhea problem are:

• Fever
• Abdomen pain
• Blood in stool
• Nausea
• Bloating
• Cramps in abdomen
• Watery stool
• Frequency in stool
• Dehydration
• Bloating
• Irritability
• fatigue
• Dry skin

Risks due to diarrhea disease.

In diarrhea condition, there is a lost of excessive water through stool, cause dehydration. Although diarrhea is not a serious issue but dehydration due to diarrhea can cause major problems. In case of dehydration several symptoms noticed that indicate deficiency of water.

The symptoms noticed in adults and infants are given below.

• Dry mouth
• Less urination
• Fatigue
• Weakness
• Fever above 102°F
• Irritability

Treatment

1. Diarrhea is a common disease and may disappear in few days and can be treated with antibiotics. These antibiotics affect viral and bacteria.
2. To rehydrate your body use adequate amount of water. But water does not contain sodium and potassium, that are helpful in diarrhea. So you can add antibiotic fluids with the recommendation of your health expert.
3. Instead of water people often use fruit juice to rehydrate their body. But fruit juice can affect adversely on the digestive system.

Along with medication a proper and natural diet also help to treat this problem more easily as compared to other medication. The foods that we can include in our diet are:

• Coconut water
• Banana
• Toast
• Rice
• Cereals
• Tea
• Potatoes
• Electrolyte water

Diarrhea is a problem in which people suffer with indigestion due to unhealthy foods but sometime healthy foods also worse this problem. The foods that contain are high protein and fat make it difficult to digest in diarrhea problem. The foods such as:

• Foods contain additives and colours
• Milk and dairy products
• Fried, junk and greasy foods
• Processed foods
• Corn, onion and spicy foods
• Pineapple, grapes, cherry
• Alcohol, caffeine and cold drinks

Prevention tips for diarrhea.

To prevent this problem different remedies and prevention tips can be used that are stated below:

1. Stop eating fast food and junk foods contain oils. These food are the main cause of diarrhea attack and imbalanced intestines. These foods take too much time to digest and cause infection in the bowel. Consume raw vegetables and fruits for healthy and strong digestive system.
2. In case of diarrhea frequently wash your hands to prevent bacteria and other infection. This bacteria enters in the body through hands and impact on digestive system.
3. When you are unable to wash your hand then you can sanitize your hand to kill germs and bacteria. If you have diarrhea keep a small sanitizer with you.
4. Avoid drinking water from tap and other resources. Drink fresh and filtered water to prevent bacteria and other infection from water. Drink water in case of dehydration.

When to see a doctor.

You should immediately take the help of your doctor if you met with these conditions.

• If diarrhea last more than two days.
• If you find blood in your stool
• You feel dehydration symptoms after diarrhea.
• Suffer with fever more than 102°F
• Abnormal abdomen pain.

Conclusion

Diet is the major reason for having all these symptoms regarding to diarrhea problem.

When people eat unhealthy food they are more likely to suffer with diarrhea and other health issue. Changing the habits of consuming outdoor food lead to unhealthy stomach.

Preventing these foods and few days medication can easily cure diarrhea and make your digestive system back to normal condition.

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Things you need to do in Asthma condition.

Asthma is a disease in which people feel complication in breathing due to inflammation and swelling in airways to the lungs. As a result, people feel difficulty in breathing. 

Asthma is chronical disease that can become major problem and lead to asthma attack. At initial stage stage, people feel difficulty in doing certain intensive physical activities.

People can control asthma problem at initial stage by adopting some techniques and exercises. However, it is difficult to treat severe asthma problem. In this article, we will come to know about the cause with prevention and symptoms of this problem and how exercise reduced the risk of asthma.

Main cause of this problem and its prevention.

Asthma is a serious problem and different causes were identified for this disease. Irregular breathing can caused by these day to day activities, which affect the respiratory system.

1. Micro dust particles

Dust particles are major cause of this problem, that affect human lungs and respiratory system. When we sweep on the floor, micro dust particle left in air and enters in the lungs through nose while breathing. These particles accumulate in airways, cause swelling and other infections. As a result of this, we feel difficulty in breathing.

Steps to prevent dust particles while breathing.

1. While sweeping cover your nose and mouth with mask or cloth. This will keep dust particles outside and provide you clean and flesh air.
2. Use of vacuum cleaner is safer as compared to sweeping. Clean your bed, pillow and carpet regularly for the prevention of dust mites.
3. Proper ventilation of air should be available in the room for fresh and clean air inlet and outlet.
4. People should always wear mask to avoid dust mites, who are suffering with asthma problem and avoid to go in polluted areas.

2. Commercial use product and other chemicals.

Some product also become the reason to triggered asthma problem. The chemicals use in commercial product affect instantly on respiratory functioning and shorten the breathing. The product including- fragrance products, deodorants, perfumes, phenyl and smoke of coal and other fuels.

Steps to avoid these product usage.

1. Never use such chemically inert fragrance product if you are suffering with asthma.
2. Stop using phenyl, if you feel irritated because of phenyl smell. 
3. Never come in contact with smoke and avoid areas of smoke.
4. Be careful about those products that cause difficulty in breathing when you come in contact with these products.

3. Risk of outdoor pollutants

Certain types of outdoor pollution also affect the airways to lungs and infect them. The pollution from gases emitted from vehicles, factories and breathing in area filled with garbage. These things add toxic gases into the air and make it polluted. Mixing with air these gases enter into respiratory system and triggered to major diseases.

1. Avoid to go in the traffic areas, if you are suffering with asthma disease.
2. Your house should not near to industrial area, if you have breathing or any other respiratory problem.

4. Other causes of asthma

1. Asthma also occur due to similarity in genes. Children are more likely to have asthma problem, if their parent have asthma, due to genes similarity.
2. The pets also increase the risk of asthma attack. There is no other option instead, if you allergic to pets.
3. Changing of weather affect the breathing and airways. These things affect the lungs and its functioning.
4. Certain types of flu, cold and medical condition also triggered the asthma attack.

Symptoms of asthma problem.

The symptoms that are noticed first in asthma is wheezing or whistling sound, while breathing. The other major symptoms that are found in asthma problem are:

• Heavy chest
• Short breathing
• Low energy
• Cough after laughing or exercising.
• Fast breathing
• Higher heart rate
• Irritation in throat
• Dry cough

How to get relief from asthma problem?

Although asthma is major diseases but there are several techniques and exercises present that help to get relief from this problem. If you notice certain symptoms then immediately consult with your doctors and start its treatment through exercises or medication.

Best exercises to control asthma problem.

1. Walking

Walking is one of the best exercise which help to get relief not only from asthma, but also from other diseases. Walking is a simple exercise and easy to do. 

Never go outside in too much cold, if you have asthma, because it can worse this problem.

2. Swimming 

Swimming is another good exercise for lugs and respiratory system. This exercise give less strain to muscles and increase the lungs capacity for oxygen intake when you do this exercise regularly.

3. Yoga

Yoga is the most recommended exercise by the health expert for asthma problem. Best time for yoga is the morning time that enable you get fresh air with deep breathing and escalate the lungs capacity.

Other exercises that affect on functioning of lungs.

• Football
• Basketball
• Table tennis
• Badminton
• Volleyball

How these exercise help to reduce asthma?

1. Exercises are count as best method for improving health and alleviate asthma symptoms. Exercises increase the lungs capacity and make them stronger. You should consult with your doctor and start exercising regularly because exercises work effectively on these functions.
2. It reduce the inflammation and contraction of airways to increase the oxygen intake. It also increase the stamina, when we do it daily.
3. It also strengthen our muscle to perform day to day activity more efficiently even in asthma problem.
4. Exercises also rejuvenate other functions of our body and improve cardiovascular functioning that increase the flow blood.

Some other precaution to follow in asthma.

• Quiet smoking. Smoking is a curse for our heath. This damage our lungs and airways.
• Healthy diet. Add anti-inflammatory nutrient and minerals in your diet. Consume more green, raw vegetables and fruit salad.
• Regular workout. Never miss your exercises or going to gym. Regular exercise strengthen the cardiovascular function and lungs capacity.
• Anxiety. This could be the reason of asthma problem. The exercises also affect on mental illness and improve neurological function.

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Top 10 Round Butt Exercises to Look Attractive.

Overview

Now days people spend millions to look attractive and young. They are more concern about their health and beauty, for this they are ready to change their lazy lifestyle. Mostly girls have to take care about their beauty and fitness. They feel proud in the community, when they have bright healthy skin and a perfect shaped healthy body, that give them freedom to wear anything. 

Some girls do not have perfect shaped body and they feel uncomfortable in a group of people. To adorn curves, the first thing to target is glutes. Round shaped buttock makes you look attractive, when you wear skin tight jeans and other stuff. If you really want a bubble shaped glutes, adopt these best exercises and feel the difference in few weeks.

Steps to follow before starting exercises.

Before starting working there are certain things you should keep in mind. These exercises will boost up your energy and muscles, that you are targeting to develop.

• Prior to starting workout its necessary to stay hydrated throughout the day. When we exercise our body eliminate toxins in the form of sweat and need extra amount of water to complete its deficiency.
• A diet plan is essential, if you opt for physical exercise because in the movement of body part our muscles cell and tissue become tear and damage. Our body need nutrients and minerals to repair and produce new tissue in place of old tissues.
• You should also start with moderate or whole body muscles exercises such as running, jogging, cycling, brisk walking, if you have sedentary work. These exercises level up all muscles and make them strong.
• Warm up is another most popular method to activate full body muscles. It stretches all muscles and reduce the risk of muscles pulling or any other internal injuries. Starting with aerobatic exercises like rotating arm in clockwise and anticlockwise direction, Rotating head, wrist and feet, jumping, stay running and many more.
• Gradually step up the game daily. Never give too much stress to your muscles at first, because muscles take time to acquire strength. 

Exercises for round shaped glutes.

1. Glute bridge

Start with lying straight on your back and bent your knees. Slowly lift your hip and push it upward as much you can. Now do this in repetition with going upward faster and back to initial position slower. 

2. Rear leg lift

In this exercise, stand on your knees and hand looking forward. Straighten your one leg along with your body and pick it upward toward sky. Push it, as much you can and then bring it back along with you body. After 10-15 rep change your leg to activate second glute. 

3. Side leg lift

This is another easy exercise of pulling legs upward in a different way. Lying on the one side of the body that your one leg rest on other. Pick your leg upward. This will make an angle of 45° with your aligned body. Slowly bring it downward. Do this exercise for both legs to activate your side glutes.

4. Donkey kick 

This exercise is similar to rear leg lift exercise. Again stand on your knees by touching your hand to the floor. Now raise your leg upward. This leg should be parallel to the ground and make perpendicular to other leg. Swing your leg along with glutes, initial to upward position. Do this exercise with both legs.

5. Single leg deadlift

Stand straight on the floor and bend downward for touching the ground with one hand. Stand on one leg and keep straight the other leg along with your body. Do this exercise to stretch your buttocks muscles.

6. Isometric squat

Stand straight on the floor and spread your legs bit wider. Now go downward to perform squat until your thigh are parallel to ground. Clasped your hands through bringing in front of chest. After holding for few second come backward in standing position. 

7. Jump squat

This exercise is similar to isometric squat and very effective for boosting energy in the body and round glutes. In this exercises, squat downward and when you come back push your body upward to take a higher jump. Do this exercises in 15 reps and then moved to next one.

8. Standing glute kickback

Stand on one foot and bend it slightly. Clasp your hand in front of your chest. Now kick backward with your free leg and repeat this again and again. Do same exercise with other leg. 

9. Knee squat

Sit on your knees, your body will make L shape. Now slightly spread your knees. With straight backbone perform squat downward.

10. Single leg bridge

Start this exercise with lying on the floor and bend your legs inward. Now pick one leg upward facing the house ceiling. By keeping this leg straight push your glutes upward. Perform this exercise alternatively with both legs.

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What is Obesity? Its Causes and Solutions to cure it.

Overview

Obesity or excessive weight is a medical condition, that is responsible for major diseases and different health problems. Obesity is the major reason for heart stroke, diabetes, and fluctuation in blood pressure etc. However, certain fat present in body help to produce energy, shock resistance to bones etc.

In obesity, people get unwanted fat in their body, which is difficult to reduce later. People above the age of 35 year or older are more likely to get obesity problem. Due to less physical activities and certain medical condition also become the reason of this disease in children and young people.

Obesity is a very complicated disease and hard to treat with medication and supplements. The appropriate and safe way to cure this condition is daily exercise and change in diet. 

Major causes of obesity.

The unnecessary fat accumulated mostly in shoulder, stomach, thigh and chest. People consume calories in form of diet and burning of calories provide energy to the body. In some cases, our body fails to burn calorie due to some imbalance in the body. The main reasons for this imbalance and obesity are listed below.

1. Consuming high carbohydrate diet.

Certain types of carbohydrates promotes the growth of fat tissues in the body. These tissues becomes the reason of obesity. When we consume carbohydrates in our diet, our pancreas produce insulin in the body. These insulin produce fat tissue and increase weight in our body. Simple carbohydrate food contain.

• Glucose, fructose and sucrose.
• Raw sugar
• Sugar syrup
• Brown sugar
• Corn syrup with high fructose
• Candies
• Biscuits and cookies

2. Less physical activity

People also suffer with obesity problem, who have all day busy schedule and sedentary work. Due to less physical movement, they become obese. They noticed different changes and other problems in their body with time as well. 

3. Medical condition

Sometime medical condition become the reason for accumulating fat in the body. People use different medicines and supplement for the treatment of the diseases. But these medication affect adversely on body and lead to obesity. The medicines used for diabetes, depression and controlling blood pressure triggered this issue.

4. Eating fast foods

Absence of nutrients in our food also increase the risk of obesity. People eating fast food and junk food instead of healthy foods, are more likely to get obesity and other health problems. Because of their monotonous and busy life they opt ready made food instead of home made food and suffer with major health problems.

5. Genes

Genetic similarity also become the reason of obesity in children and adults. Children get this problem because their parents have it. This occur due to genes similarity in both parents and child.

6. Hormonal changes

Women get obesity problem because of hormonal changes in their body during pregnancy and menopause.

Risk factor of overweight.

The obese people are more likely to grow these problems such as:

1. Strokes

Fat accumulated in the body increase the blood pressure and impair the cholesterol level in the body, tend to increase the risk of heart problems.

2. Digestion problem

Obesity problem also affect the digestive system. In this case, our body is unable to convert food into energy and eliminate it outside.

3. Diabetes

It also worse the diabetes problem through impede the development of insulin in body that help to absorb glucose and other simple carbohydrates in the blood.

4. Osteoarthritis

Obesity could be more complicated for old age people. People with overweight give excessive stress to their lower joint and worse the problem of osteoarthritis. People suffer with enormous pain while sitting and walking. 

5. Cancer

This problem make body more sensitive to certain types of cancer including liver, kidney, uterus, cervix and breast cancer. 

Solutions to get rid of obesity problem.

Though obesity is a typical problem and common in all people, yet, it can be cure by adopting regular exercises. Exercise and healthy diet is only appropriate and safe way to treat obesity instead of supplement and medication. The basic change that help to get rid of this disease are listed below.

1. Regular exercise

It is the daily activity that can easily cure this problem. Exercise help to increase the flow of blood in blood vessel and oxygen intake. Exercise convert existing fat into energy for the use of repairing muscle' s tissue to make them work more efficiently. Obese people should start with simple exercises. Slowly they can jump to intensive workout. The best exercises that help in loosing weight are:

• Jogging
• Running
• Cycling
• Swimming
• Yoga
• Weight lifting

2. Healthy Diet

Along with daily exercise, it is mandatory to change in diet. People ought to avoid fast food, junk food, and oily food. They have to strict for their diet plan. Healthy food such as green and raw vegetables, with fruits can lower this problem more effectively. Avoid food filled with sugar, saturated fat, and consumption of alcohol. You can make a plan for your diet and follow it regularly. This will create a schedule for your daily diet and keep you in discipline. Moreover, monitor your weight after two or three days. Which will encourage you to follow diet plan strictly.

Food you can eat to reduce fat

• Nuts
• Seeds
• Whole grain
• Oats
• Vegetable oil
• Olive oil
• Fruits

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What is diabetes? Its types and best exercises to cure it.

Diabetes is chronic condition of body that occur only when sugar level in the blood increase to upper level. In this condition glucose is not properly transmitted to cells and left in blood. Whole process of absorption of glucose in blood is held by insulin. This insulin is develop by pancreas. In this condition, our body stop producing insulin in the body, which stop the whole process of absorbing glucose. 

Different foods, that we eat are a form of carbohydrate, later these foods are converted into glucose. When insulin is not able to convert glucose into cell, then proportion of glucose increased continuously. This condition is known as hyperglycaemia. This glucose slowly damage cells and tissue in the body and triggered major health problem such as kidney failure, slow blood clotting, heart problem and blurry vision.

Types of diabetes.

Diabetes are divided into three categories- type 1, type 2 and gestational diabetes.

Type-1 diabetes

In type-1 diabetes, body immune system destroy all cell that are accountable for producing insulin in the body. In this case, glucose flow out with blood and body is unable to transform this glucose into energy. This diabetes attacks on children and young age people. To maintain the the insulin amount in body, they need daily injection to use the glucose amount in the blood.

Symptoms noticed in type-1 diabetes are.

• Blurry vision
• Fatigue
• Dry mouth
• Continuous urination
• Low weight

Type-2 diabetes

In type-2 diabetes, pancreas does not form insulin in adequate amount. As a result of this, glucose left in blood and become the reason for different major diseases. This diseases is found in older adults. However, this type is extending in children and young adults as well due to physical activity and junk foods.

Symptoms noticed in type-2 diabetes are.

• Dry mouth
• Late healing of wounds
• Weak vision
• Fatigue and low energy
• Tingling in body parts

Gestational diabetes

Gestational diabetes is a condition of high blood glucose level during pregnancy. This problem occur in both mother and child. However, after the pregnancy stage this problem disappear in mother but infant have the greater chance of increasing type-2 diabetes in young age.

Best exercises to get relief from diabetes.

Exercise help to increase the blood circulation in the body. When we do some intensive exercises our body works in different way. Our body burn glucose from the blood and use it as a fuel to form energy in the body. Thus, this help to reduce the sugar level from the body.

Moderate exercises also lower the risk of diabetes. In active state, muscles emit glucose for fuel and used as energy. People can opt for simple exercises to lower the risk of diabetes.

1. Cycling.

This exercise is very simple and popular in all ages people and help to strengthen the legs muscles and increase working time. This is the best exercise for people who are suffering with arthritis problem, because this exercise have less impact on the lower joint. 

2. Brisk walking

If you are at initial stage of arthritis and have lower joint pain then you are susceptible to do brisk walking exercise. This brisk walking is slower than running and slightly faster than walking. Before going for a walk wear comfortable shoes and dress.

3. Swimming

Swimming is another activity that give less stress to joints. It increase the bone density, structure and flexibility. People, who know swimming can opt this exercise to control their diabetes.

4. Dancing

Dancing is a free exercise that affect on diabetes and other problems in a effective way. Dancing help to increase the flow of blood in blood vessels and help to absorb sugar present in blood.

5. Yoga

Yoga is a traditional exercise that is beneficial for different health problems such as mental illness, digestive problems, weak eyesight, control blood pressure etc.

Strength exercises for diabetes.

1. Weightlifting

Training your body twice a weak help to control the glucose level in the blood and strengthen the muscles. After intensive exercise there is a tear in muscles tissues and not able to perform more. These muscle' s tissue absorb glucose from the blood and repair these tissues. As a result, our body become more energetic to do hard workout.

2. Resistance bands

With the resistance band you can target whole body muscles with different exercise techniques. This exercise also help to strengthen muscles, and control diabetes.

Benefits of doing exercises regularly.

• Increase muscles strength
• Boost energy
• Improve mental health
• Reduce obesity
• Control blood pressure
• Reduce the risk of heart diseases
• Improve bone density and structure
• Promotes the level of good cholesterol (HDL)

Regular exercise is the treatment, not particularly works on single problem. It reduce many health related problem and make our body free from diseases. It is possible only when, if we do these exercises in routine. People, who are suffering with major diseases and not able to do exercises, then they can start from easy one.

Physical activity is must in diabetes. Without activity our body is not able to absorb sugar from blood, which could become the reason of different problems.

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Vitamin K Rich Foods, Benefits and Deficiency Symptoms.

Vitamin K is essential nutrient in the fat soluble' s category. Vitamin K is again divided into two sub-categories i.e. K1 and K2. These vitamin also named as phylloquinone (K1) and menaquinone (K2). Phylloquinone is found in dark green vegetables. However, the menaquinone is found in animal meat.

The combination of both nutrient play a significant role to degenerate heart diseases and increase blood clotting. Its deficiency decrease the blood clotting and other health problem such as heart diseases, bones defect, and neurological imbalance. 

In the form of supplement vitamin K is also available in the market and help to complete its deficiency. The dose of vitamin K depend on the condition of the body. Its deficiency is rare in the body and it affect mostly on newborn babies. The average dosage of vitamin K for women is 85 mcg, however, this consumption for men should be 120 mcg per day.

People can easily fulfill their requirement of vitamin K by adding high amount of vitamin K in their diet. The list of high vitamin K is given below.

Vegetables that are rich in vitamin K.

1. Spinach - 483 mcg

2. Broccoli - 141 mcg

3. Cabbage - 109 mcg

4. Beet Green - 484 mcg

5. Kale - 817 mcg

6. Spring Onion - 206 mcg

7. Brussel Sprouts - 140 mcg

8. Turnip Green - 518.9 mcg

9. Basil - 414.8 mcg

Fruits that are rich in vitamin K.

1. Avocado - 21mcg

2. Prunes - 60 mcg

3. Blackberries - 19 mcg

4. Kiwi - 40 mcg

5. Pomegranate - 16 mcg

6. Blueberries - 19 mcg

7. Grapes - 15 mcg

8. Dried Figs - 16 mcg

Animal foods with high vitamin K.

1. Chicken Meat - 60 mcg

2. Beef Liver - 106 mcg

3. Chicken Liver - 13 mcg

4. Pork Liver - 7.8 mcg

5. Pork Chops - 69 mcg

Nuts and legumes rich in vitamin K.

1. Green Peas - 26 mcg

2. Soyabeans - 33 mcg

3. Green Beans - 48 mcg

4. Cashew - 34 mcg

5. Pine Nuts - 54 mcg

6. Walnut - 2.7 mcg

Other foods containing good vitamin K.

1. Butter - 21 mcg

2. Egg Yolk - 34 mcg

3. Milk - 1.3 mcg

4. Cheese - 59 mcg

5. Hard Cheese - 282 mcg

*Note:- The amount of vitamin K is measured per 100 grams.

Different benefits of vitamin K

Vitamin K is proved beneficial for our health and work effectively on different major health problems. The different benefits of vitamin K are given below. 

• Foods that are replete with vitamin K fulfill its deficiency. The menaquinone present in the in vitamin K help to increase the bone density and structure. It reduce the risk of fracture in case of injury. Taking high amount of vitamin K2 in diet help to reduce the risk of osteoporosis as well. This form of vitamin K is found in animal based food and fermented plants foods.
• Vitamin K lower the risk of heart diseases and equalise the blood pressure. People have very less chances of strokes who consume high vitamin K in their diet because it increase the flow of blood in our body.
• A study have found that the people who take vitamin K in diet regularly, have good ability to fight with cancer cell.
• Vitamin K also alleviate the problem of diabetes and produce appropriate amount of insulin in the body. These food control diabetes without any medication and supplement. 
• People with older age face difficulty to remind their memories. This is a neurological condition, which affect on cognitive ability. People taking vitamin K in their diet have better cognitive ability as compared to other people.

Risks due to deficiency.

Adding vitamin K more than recommended dose could worse the health problems and taking low vitamin K for a prolonged period also affect on the health. The problem that affect on health due to deficiency of vitamin K are given below.

• The menaquinone is the nutrient found in vitamin K and achieve from animal foods in rich amount. This vitamin K2 is nutrient help to reduce the risk of cancer. While, people with deficiency of K2 have high probability of cancer.
• People with lower vitamin K have weak bone structure and density. This make bones sensitive to any injury or disease. People suffer with tooth decay even in young ages due to deficiency of vitamin K.
• Vitamin K promote the clotting of blood in order to stop flowing blood outer. Its deficiency affect on blood clotting and become the reason of loosing excessive blood in case of injury or surgery.

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Vitamin E rich foods and other factors.

All vitamin play an important role in the growth of body. Vitamins are daily need of our body. Vitamin E is one of them, which have anti-inflammation and  antioxidant properties. This is essential vitamin for healthy and bright skin. It can be obtain from different fruits and vegetables. Moreover, it can be used to exfoliate the upper layer of the skin. There are many supplement containing vitamin E present in the market that fulfill the requirement of vitamin E.

Vitamin E is a fat soluble and fight with free radicals in the body. It also control the fluctuation of blood pressure in the body and save from major diseases such as cancer and heart diseases.

Symptoms of vitamin E deficiency.

1. Weak vision

Deficiency of vitamin E directly affect on the  eyesight of people. People with weak eyesight mostly found with the deficiency of vitamin E. It protect eyes from harmful cells and alleviate macular degeneration. 

2. Weak immune system

This vitamin is essential for our body and strengthen the immune system. Healthy immune system save body from infections. It also help to reduce the risk of bacteria and virus. Lack of vitamin E increase the tendency of getting external infection and virus. People with vitamin E deficiency mostly found with weak immune system.

3. Muscles weakness

Lower vitamin E lead to weakness of the muscles and our body is not able to work properly. Its deficiency promote the growth of oxidative stress, which lead to poor functioning of muscles.

4. Tingling sensation

According to the study in 2014, it found that people feel continuous tingling sensation in their body parts who had small amount of vitamin E in their body. 

Foods that contain high amount of vitamin E.

Foods provide energy to the body in the form of nutrients and minerals. Vitamin E is common nutrient found mostly in all vegetables. However, the total content of vitamin E vary in each vegetables or fruits. The vegetables that contain excessive proportion of vitamin D are:

1. Almond

    26 mg per 100g

2. Peanuts

    8.3 mg per 100g

3. Cashew nuts

    0.9 mg per 100g

Fruit with high content of vitamin 

1. Avocado

    2.1 mg per 100g

2. Mango

    0.9 mg per 100 g

3. Kiwis 

    1.5 mg per 100g

4. Blackberries

    1.2 mg per 100g

5. Cranberries

    2.1 mg per 100g

6. Raspberries

    0.9 mg per 100g

Vegetables with high vitamin E. 

1. Broccoli

    1.5 mg per 100g

2. Turnip green

    2.9 mg per 100g

3. Red sweet pepper

    1.6 mg per 100g

Other sea foods containing high vitamin E.

1. Salmon

    1.1 mg per 100g

2. Octopus

    1.2 mg per 100g

3. Lobster

    1.0 mg per 100g

Vitamin E supplements

1. Vitamin E supplement are used to moisturise the  upper layer of skin. These medication affect only on upper layer of skin and helps to remove the dead skin cell. There are different product available in the market, which devote adequate amount of vitamin E to the body.
2. Vitamin E works on third layer of the skin that is called hypodermis. These supplement rejuvenate this layer and tighten the external layer and treat scars. Although studies and research refuse its effect on treating scars and wrinkles.
3. Eczema is a condition in which people feel irritation due to dryness and itching. Vitamin E enable the body to absorb external resources of vitamin E and alleviate the risk of eczema.
4. Daily dose of vitamin E also promote the growth of nails and prevent its discoloration.
5. Vitamin E supplement such as sunscreen lotion, petroleum jelly, and oil containing vitamin E mitigate the skin sensitivity to sunlight and lower the risk of sunburn. 

Some side effect of vitamin E.

1. Vitamin E supplement proves very helpful in eliminating diseases from the body. The dose of vitamin E is depends on the medical condition of a person. More than recommended dose can lead to serious problems in the body.
2. Vitamin E is deemed to be good for pregnant women and who are breastfeeding. But the high dose affect adversely on the health of mother and child. Consult with your doctor if you are taking vitamin E supplements.
3. The most common dose of vitamin E is 15-20 mg per day. The maximum recommended per day dose is 60 to 70 mg per day. More than this amount can promote the risk of hemorrhagic stroke.
4. The people, suffering with certain major diseases such as strokes, cancer and heart diseases, should not choose vitamin E supplements to fulfill its requirement.
5. If you are suffering with bleeding disorder then you should prevent vitamin E supplements because these supplement could be harmful for this condition. Vitamin E make blood thinner in order to prevent blood clotting which could worse this problem.

Some other side effect of taking high amount of vitamin E.

• Digestion disorder, diarrhea,
• Headache, muscles weakness
• Weak eyesight
• Fatigue
• Risk of hemorrhagic stroke

Medical conditions in which vitamin E supplements should be avoided.

• Kidney related diseases
• diabetes
• Deficiency of red blood cells
• Suffering with allergies
• Low vitamin K
• Cholesterol problem
• Suffering with retinitis pigmentosa

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How to get rid of vitamin D deficiency in the body.

There are different foods found with vitamin D. It is also present in sunlight in high proportion. It is the most common sources of vitamin D. When body comes in contact with direct sunlight it produces vitamin D. This vitamin D assist the formation of bones structure and make them strong. It extract the calcium from food, which promote the formation of bone strength and structure.

Vitamin D deficiency particularly accountable for weaker bone structure. People are more likely to have this problem, who spend most of time in offices and indoor activities, which increase the risk of rickets. People feel pain in their muscles and bones. Some people use different supplement containing vitamin D to fulfill the requirement. However, the high intake of vitamin D becomes the reason for different problems. It should be used with the recommendation of your health expert or you can take good amount of vitamin D by adding fruits and vegetable in your diet.
Here are top food that contain good proportion of vitamin D.

1. Egg yolk

Egg yolk is replete with various nutrients that essential for our body. It is also good source of vitamin D. Vitamin D proportion in one egg yolk is 36.7 IU. However, it could be different for other eggs because vitamin D extent in egg yolk depends on, how much vitamin D is fed to hens, through feed or sunlight.

Vitamin D present in eggs, help to reduce the risk of osteoporosis and diabetes. It maintain the health of cardiovascular disease as well.

2. Oily fishes such as salmon,sardines herring and tuna.

Sea food is another good source of all nutrients and mineral, which reduces the risk of various problems. Oily fishes contain fatty acids, which proves good for immune system and cardiovascular system healthy. Oily fishes like salmon, herring and tuna contain 447 IU. It strengthen the bones teeth and muscles. Other fishes like sardines, tuna and herring provide about 177 IU, 216 IU and 268 IU respectively.

3. Mushrooms

Mushrooms have good ability to produce vitamin D from UV- rays or direct sunlight. Mushrooms contain D2, form of vitamin D that is a fat soluble vitamin and help to absorb calcium and phosphorus in the body. This food have 150-450 IU of vitamin D.

4. Fortified milk

Fortified milk is filled with vitamin A and D. It also packed with other nutritions like calcium, fat, protein, calories and fibre.
Excessive amount of vitamin D can be obtain from fortified milk that is 130 IU /cup.

5. Fortified yogurt

Fortified yogurt is another dairy product that contribute good amount of vitamin D in the body. Vitamin D also helps in reducing weight, boost up immune system.
It have 120 IU of vitamin D. Except from vitamin D, it provide calcium, protein and vitamin B complex.

6. Fortified orange juice

Orange juice have good antioxidant properties due to high vitamin C, and folate. It reduces the heart diseases as well. Orange juice provide about 100 IU of vitamin D to the body
In some countries people have allergy from milk, so they are recommended to consume vitamin D fortified orange juice.

7. Fortified soy milk

Soya milk allocate 115 IU to the body and play a significant role in providing calcium, potassium and protein to the body. It is a plant based milk and made from soy beans.
Soy milk have omega-3 fatty acids, which strengthen the brain functioning.

8. Fortified cereals

Fortified cereals are another food that have excellent amount of vitamin D and other vitamin such as vitamin A, vitamin B1, B2, B3, B6, B12, iron, zinc and calcium. About 78 gram of cereals provide 136 IU to the body

People at high risk of vitamin D deficiency.

Vitamin D is essential nutrient in our body and its deficiency triggered major diseases such as cardiovascular diseases, asthma and cancer.
People who suffer with the allergy from milk. They are more likely to have vitamin D deficiency.
The proportion of vitamin D depends on the health and age of a person. That is why, different doses are recommended by health expert if you are taking vitamin D supplements. 

• The deficiency of vitamin D initiate from childhood. The amount of vitamin D in babies varies with amount of vitamin D present in breast milk. To complete this deficiency at first stage, give proper exposure of sunlight to infants.
• Adults are also found with vitamin D deficiency because age slower the process of producing vitamin D from the sunlight. People also suffer with this problem, who have dark skin. The pigment alleviate the skin ability to form vitamin D. Moreover, people who spent most of their time indoor, suffer with this problem
• Some drugs also imbalance the production of vitamin D. The drugs to lower the cholesterol adversely effect on vitamin D production.
• Some other steroid also affect on vitamin D formation. These steroid effect on digestion system, through this digestive system is unable to digest fat which result in the deficiency of vitamin D in the body.

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Add these Vitamin B Complex Foods in your diet.

Vitamin B is very pivotal vitamin like other vitamin. It contain group of eight nutrients in it and each play a vital role for the growth and improvement of body. This group have eight nutrients of vitamin B- vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic), vitamin B6 (Pyridoxine), vitamin B7 (Biotin), vitamin B9 (Folate), vitamin B12 (Cobalamin), etc.This group is named as vitamin B complex.

These nutrients obtained from different foods and vegetables.Each food have different complex of vitamin B nutrients in adequate amount. The food replete with vitamin B nutrients are given below:

1. Green vegetables.

Green vegetables are necessary nutrients for good health. Each vitamin in vegetables play an important role for the growth of our body. Vegetables provide good proportion of essential vitamin B complex. Vegetables high in vitamin B have distinct amount of each nutrient. Vitamin B maintain the health of digestive system. It also reduces the skin related problems in the body.

2. Egg

Eggs are also counted as good source of vitamin B complex. Egg yolk is replete with nutrient which provide vitamin B12 and increase the formation of red blood cell, lead to reduce the risk of anemia. Egg yolk provide amino acids to the body that help to reduce the mental illness and depression.

3. Salmon

Salmon fish is most popular food loaded mineral and nutrients. Salmon fish have good amount of B12. This vitamin help to reduce the risk of heart disease. Apart from this salmon is good source of calcium and protein.

4. Milk

Milk is another vitamin B complex rich food. Milk is also filled with other essential nutrients that helps in the growth of body. All dairy product extracted from milk are good source of vitamin B complex and other nutrients.

5. Legumes

Legumes have good content of vitamin B complex. However, these are known for high folate content.Different legumes contain different amount of vitamin B nutrients in it.

Other sources that are rich in vitamin B complex.

1. Vitamin B1 (Thiamine)

Vitamin B1 is prominent nutrient for our body. It reduces the heart related diseases and improve metabolism. 

Vitamin B1 convert the carbohydrates into energy and this energy strengthen the muscles and other functioning in the body.

Food that contain high vitamin B1.

• Fish 
• Pork
• Egg
• Nuts and seeds
• Whole grains
• Beef liver
• Black beans
• Edamame

2. Vitamin B2 (Riboflavin)

Vitamin B2 is mandatory nutrient. It is a water soluble nutrient and help in the production of red blood cell.

The food that contain vitamin B2 are:

• Organ meat
• Cheese
• Almond
• Chicken breast
• Milk
• Salmon
• Spinach
• Broccoli

3. Vitamin B3 (Niacin)

It is nutrient that improve the functioning of brain and alleviate the problem of arthritis and cholesterol. Deficiency of vitamin B3, lead to many problems.

The foods that contain high extent of B3 are: 

• Tuna, meat, red fish salmon,
• Cereal and legumes
• Breads

4. Vitamin B5 (Pantothenic)

Vitamin B5 is accountable for producing red blood cell in the body. It also improve the immune system and keep the digestive system continuous and healthy.

The food that contain B5 are:

• Mushroom
• Nuts and seeds
• Beef
• Chicken breast 
• Avocado
• Milk

5. Vitamin B6 (Pyridoxine)

It is helpful in better functioning of nervous system and mitigate the risk of blood clotting. It also improve the production of blood and reduce the risk of anemia.

Food with high vitamin B6 are:

• Soya beans
• Oats
• Fish
• Peanuts
• banana

6. Vitamin B7 (Biotin)

Biotin is essential vitamin for our nervous system. It is beneficial for the growth of skin tissues and metabolism. It help to strengthen the structure of hair follicle as well.

High vitamin B7 containing foods:

• Sweet potatoes
• Broccoli
• Liver
• Egg yolk
• Mushrooms
• Nuts and seeds

7. Vitamin B9 (Folate)

 All vitamin of vitamin B complex have different function in the body. Similarly, folate convert fat and carbohydrates into energy.

Vitamin B7 containing food are:

• Peanuts
• Seafoods
• Whole grain
• Fruits
• Beans

8. Vitamin B12 (Cobalamin)

Vitamin B12 play a significant in the formation of DNA and improve nervous system. This vitamin is mostly found in organs.

The source of vitamin B12 are:

• Salmon
• Tuna
• Liver
• Egg
• Cheese
• Meat
• Milk

Deficiency of vitamin B complex

1. Symptoms of vitamin B1 (Thiamine) and B2 (Riboflavin) deficiency:

• Weakness in muscles
• Blurred vision
• Fluctuations in heart rate
• Irritability and unusual fatigue
• Vomiting
• Problem in breathing

2. Symptoms of vitamin B3 (Niacin) deficiency:

• Constipation
• Vomiting
• Depression
• Bright red tongue
• Headache and difficulty in understanding

3. Symptoms of vitamin B5 (Pantothenic) deficiency:

• Burning of hand and feet
• Hypoglycemia
• Nausea
• Pain in stomach
• Difficulty in sleeping

4. Symptoms of vitamin B6 (Pyridoxine) deficiency:

• Dryness of mouth and lips
• Low immunity
• Redness of skin
• Disorder in cognition
• Fatigue

5. Symptoms of vitamin B7 (Biotin) deficiency:

• Vomiting
• Fungal infection
• Seizures
• Redness of skin
• Hallucination

6. Symptoms of vitamin B9 (Folate) deficiency:

• Swollen tongue
• Problem in growth 
• Fatigue and headache
• Short breathing 
• Concentration problem

7. Symptoms of vitamin B12 (Cobalamin) deficiency:

• Diarrhea 
• Weak eyesight
• Mental illness
• Unhealthy nervous system
• Weak muscles

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Rich Vitamin A fruits and vegetables.

Vitamin A is a prominent nutrition in all foods. It is available in fruits and vegetables in different amount. It help to prevent disease regarding to immune system, vision and reproductive system. Vitamin A is essential fat-soluble nutrition that prove beneficial for skin. Fat soluble are vitamin that have the properties similar to oil and incapable of being dissolve in water. Vitamin A contain a group of fat solubles called retinoid. The popular form of vitamin A present in distinct foods is retinol. However, retinal and retinoic acid exist in body but in foods it is relatively rare.

Vitamin A is mostly found in food obtained from animal. It deficiency mostly affect the pregnant women, breast feeding mothers and children.

These Non-Vegetarian foods contain high amount of vitamin A.

1. Salmon fish

Salmon fish is a sea food that is replete with vitamin A, D, E, and K that promote the health of eyes, brain and metabolism. Salmon fish contain 149 mcg (17% DV) per 100 grams serving size. Salmon fish contain a good extent of selenium that reduce the risk of autoimmune thyroid and promote the health of bones.

2. Lamb liver

Lamb liver provide more calories, in comparison with other meat. Lamb liver contain cholesterol and people concerned about eating it. However, eating liver consisting with cholesterol slower the production of cholesterol in body. Vitamin A in lamb liver maintain the function of kidneys properly. The proportion of vitamin A in lamb liver is 7,491 mcg (832% DV) per 100 grams.

3. Beef liver

Beef liver is a source of vitamins and minerals. The vitamin A found in beef liver is 9,442 mcg (1,049% DV). It also provide adequate extent of niacin, vitamin B6, pantothenic, phosphorus and selenium. It reduce the risk of anemia through producing the appropriate extent of red blood cell.

4. Goat cheese

Goat cheese is a diary product and present in market in different variants. It is popular for its taste among all cheese. It is also fine source of vitamin A, riboflavin etc. It has 407 mcg (45% DV) vitamin A content.

5. Cheddar

Cheddar cheese have zero sugar and fiber. It is mostly known for its fat content, that is due to rich extent of vitamin A about 330 mcg (37% DV).

Vegetables provide excessive amount of Vitamin A.

In our body, carotenoid is produced with the help of plants. These are also known as provitamin A. The vegetables which have good vitamin A are given below:

1. Spinach

     469 mcg (52% DV)/100g

2. Turnip greens

     381 mcg (42% DV)/100g

3. Carrot 

     852 mcg (95% DV)/100g

4. Kale

     681 mcg (76% DV)/100g

5. Sweet red pepper

    157 mcg (17% DV)/100g

Although vitamin A is found lower in fruits as compared to animal foods and vegetable, yet it is the easiest and cheapest way to get vitamin A. Fruits that contain good amount of vitamin A.

1. Cantaloupe

    169 mcg (19% DV)/100g

2. Watermelon 

     28 mcg (3% DV)/100g

3. Papaya

     47 mcg (5% DV)/100g

4. Mango

     54 mcg (6% DV)/100g

5. Guava

      31 mcg (3% DV)/100g

Symptoms of Vitamin A deficiency.

Vitamin A is essential nutrition like other vitamin. It deficiency affect on body continuously, led to different problem. The various problem that are observed during its deficiency are following.

1. Slow healing of wound

Vitamin A is the major reason for producing collagen the body that promotes the growth of skin. Vitamin A deficiency slower production of collagen, led to poor wound healing.

According to an experiment by applying vitamin A on wound, it is clear that vitamin A work more efficiently to heal the structure.

2.Skin dryness

Deficiency of vitamin A lead to different skin problem such as inflammation, dryness and pollution allergy etc. Vitamin A help to repair skin tissues. Skin dryness occur due to dehydration and vitamin A hydrate skin tissue and remove dryness.

Vitamin A deficiency promotes the development of eczema, which cause inflamed and dry skin.

3. Dry eyes

When we consume low extent of vitamin A in our diet then it cause to different eyes related problems. Blurred vision, redness due to dryness of eyes.Due to dryness eyes are unable to produces tear that help to clear dirt from eyes. This problem can be worst and lead blindness of eyes.

4. High risk of infection

As we know vitamin A have very good antioxidant properties, which help to damage free radicals and save body from infections. People who are suffering with frequent infection are the sign of vitamin A deficiency.

In case of low vitamin A, our body is unable to remove free radicals which promotes different major diseases.

5. Night blindness

Night blindness is the problem related to eyes. In this people face difficulty in vision at night or in low light. This problem occur due to the deficiency of vitamin A in our body. Consuming food that are rich in vitamin A improve this vision problem.

6. Reproductive problems

People who suffer with reproductive problem, likely to have low vitamin A in their body. This can be noticed in both men and women.

The vitamin A strengthen the immune system and a good antioxidant agent that help to fight with oxidative stress.

Main function of vitamin A in the body.

• Eyesight maintenance
• Boosting the immune system
• Growth of hair follicle
• Improve reproductive functioning
• Strengthen the bones structure
• Improve function of kidney and liver

Side effect of vitamin A overdosing.

Foods that are rich in vitamin A help to reduce its deficiency. People choose dietary supplement to fulfill their need, but sometimes more than threshold intake lead to serious health problems.

Excessive intake of vitamin A can affect on eyes that cause double vision problem in eyes.

Other problem that are noticed due to high dose of vitamin A are.

• Gums bleeding
• Weakness and fever
• Imbalance in mental activities
• Frequent urine emission
• Hair loss
• Pain in abdomen 
• Diarrhea
• Pain in joint
• Fatigue
• Dryness of mouth or lips
• Vomiting
• Irritability or discomfort due to pain in body or illness
• Redness of skin in sunlight

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Top Foods That Are Rich in Vitamin C.

Overview

Vitamin C is well known nutrient and found in different fruits and vegetables. It is essential nutrition for boosting immune system. Vitamin C is an antioxidant that prevent the damage in tissue and other part that occur due the free radicals. These harmful molecules affect the body and promote the growth of diseases such as cancer, heart diseases, 

Vitamin C involve in the better immunity, proper function of cartilage and recovering of injuries. Food with high vitamin C helps in improvement of mental heath and works as stress reliever. People who take excessive amount of vitamin C in their diet have better health and potential to fight with toxins and harmful chemicals.

Vitamin C is soluble in water and absorb iron when two are consumed together. The intake of vitamin C is 50 to 60 mg per day for an adult. While there is not any drawback noticed, taking up to 500mg of vitamin C per day. The highest limit for vitamin C dose is 2000mg. Extending from this can be harmful. It might cause vomiting, headache, insomnia, diarrhea, etc.

According to ADA (American Dietic Association), it is recommended that fruits and vegetables are best option than any other supplement contain vitamin C.

Food that contain high amount of vitamin C and cure its deficiency.

1. Guava

Guava have unique taste and rich source of vitamin and minerals, which helps to prevent different health problem. The good amount of vitamin C present in guava, strengthen the immune system, which prevent skin related problems and production of free radicals.

Guava contain 226 mg of vitamin per 100 grams. It also reduce the risk of cholesterol and blood sugar.

2. Chili peppers

Chili peppers is another rich sources of vitamin C server 242 mg of vitamin C per 100 gram. It also contain vitamin B6, which provide energy to metabolism. 

Chili pepper plant have unique properties that resist the pain sensors and reduce sensitive to injury or pain. 

3. Mustard spinach

Mustard spinach is called with different names such as brown mustard, mustard green, Indian mustard, vegetable mustard etc. It has bit spicy flavor and contain 130mg per 100 grams of vitamin C.

Mustard spinach have good antioxidant properties that reduce the harmful molecules in the body.

4. Kiwis

Kiwi is a full of nutrients and mineral fruits that gives the energy to fight with free radicals. Fibre containing kiwis helps to upgrade the digestive system.

Kiwis have vitamin C, vitamin K fibre and other essential protein that works as antioxidant agent. These vitamin reduce the risk of lungs and other infections. People have lower risk of asthma and other infection, who add kiwi and other fruits in their diet.

5. Broccoli

It is the vegetable that can consume raw and cooked. However, according to a study of 2014, it is confirmed that consuming raw broccoli affect more as compared to other cooking methods.

Broccoli contain 90 mg per 100 grams of vitamin C. Broccoli carry justifiable amount of lutein and zeaxanthin, that degrade the stress and promote mental health.

6. Lemons

Lemons are very good agent of ascorbic acid and were used for the cure of scurvy in 18th century. The vitamin C present in lemons act as antioxidant agent.

Lemon have 53 mg of vitamin C per 100 grams serving size. Consuming lemon daily also lower the risk of blood pressure. Vitamin C existence in lemon alleviate the growth of free radicals that cause cancer.

7. Oranges 

Oranges are popular source of vitamin C and mineral that help to prevent oxidative stress. It also improve digestive system and prevent the constipation problem.

Orange have 53 mg of vitamin C. Adding oranges into diet helps to prevent skin related problems because of its anti aging properties. Oranges are used in diet as salad. Some people prefer orange juice. However, eating oranges rather than juice works more effectively.

Symptoms of Vitamin C deficiency.

Other name of vitamin C is ascorbic acid. Lack of vitamin C, lead to different problems. The disease that develop due to the deficiency of vitamin C is named as scurvy. However, the deficiency of vitamin C is rare in people. 

Deficiency of vitamin C symptoms expand in several months.

People who are suffering with deficiency of vitamin C, may noticed these changes in their body.

• Skin roughness
• Weak immunity
• Bad immunity
• Gums bleeding and bruise
• Pain in joint
• Slow healing
• Weak bones
• Dry skin
• Curled hair
• Anemia

Add more vitamin C in your diet.

The other food that are rich source of vitamin C are potatoes, green peppers, strawberries, lychees, papayas etc.

Fruits that contain good amount of vitamin C.

• Mango
• Pineapple
• Raspberries
• Blueberries
• Cranberries
• Cantaloupe
• Watermelon
• Citrus fruits

Some additional vegetables contain high vitamin C.

• Turnip, radish, beetroot, spinach, cabbage,
• Red and green peppers
• Cauliflower, onion, peas, kale,
• Sweet potatoes, tomatoes,

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Veg and non-veg foods that are rich in protein.

 Protein play a vital role in the production of muscles and popular for devoting mass and strength to the body. Protein repair the wear and tear in tissues and helps to make new tissue. When we exercise certain changes in the structure of muscles is noticed. Protein heal and repair this structure with amino acids present in it.

A study have claimed that protein fight with different problems. It also control the blood pressure. Average intake of protein for men who have sedentary schedule, should be 56g per day. However, this should be lesser for housewives 46 grams per day. Some other factor such as physical movement of body part, condition of body and muscles mass also depend on protein intake. People opt dietary product or supplement to gain protein. If you do not want to opt for these products then you can eat these low cost and high protein food.

1. Chicken breast.

Non- veg is the most popular rich protein food. It is found in chicken breast in high amount than any other meat. It is low in calorie and rich in protein. That is why, people choose this food mostly bodybuilders to loose body fat.

A chicken breast has 100 gram serving size contain 31 gram of protein.

2. Greek yogurt

Green yogurt have several health benefits due to replete content of calcium, protein, iodine and B-12. High content of calcium increase the bone strength and reduce the risk of osteoporosis.

Greek yogurt is a good source of protein help to gain mass. It also helps to control blood pressure in the nervous system and boost metabolism. Greek yogurt is a complete diet that provide carbohydrates, protein and fat in adequate amount.

3. Milk

The nutritional value of milk is very high which provide all nutrients to the body. The milk contain good amount of amino acids. Milk is also popular for essential vitamins and minerals such as vitamin B-12, calcium and phosphorus. Milk is easy source to have protein. One cup of milk contain 8 gram of protein. People choose milk as a complete diet for their children.

4. Egg

Egg are natural diet to gain protein in rich amount. Eggs are preferable diet for body builders and sports players. One egg contain 6 gram of protein. This food can be cook in different ways like, boiling roasting and can be eat as a omelet. People use different recipes to cook eggs.

5. Oats

Oats are good source of protein and healthiest food in grain. Oats are gluten free and easy to digest in body. It has high proportion of antioxidant, minerals and fiber.

Oats can be prepared by boiling oats in milk. The addition of milk make a complete nutrition food for our body and to get rid of various problems like fluctuation in blood pressure, and heart diseases. Oats are perfect diet for people, who are suffering with high blood sugar.

6. Almonds

Almonds promote growth of body through providing it mandatory nutrients such as  vitamin E, manganese, fibre and magnesium. Almond can also used with the addition of milk.

Almonds help in different health related problem and management of weight. It gives relief to diabetes patient because it provide riboflavin, calcium, vitamin E and magnesium. About 23 almond provide 6 grams of protein and rich amount of fat, about 14 grams per ounce.

7. Broccoli

It is a type of green vegetables that is full of vitamin K, fiber, iron and vitamin C. Broccoli is commonly used vegetables to gain protein and other nutrients and easy too cook but consuming it raw and with light steam gives more benefits then cooking.

Broccoli provide necessary amount of protein and helps to fight with diseases. Antioxidants present in this vegetable boost up immune system, vitamin helps to increase the bone health alleviate blood clotting. About 91 grams of broccoli give 3g of protein.

8.Peanuts

These are well known nuts for protein. Peanuts are prominent diet for bodybuilders and sportsmen to gain adequate amount of protein. According to different studies, its is found that protein help in weight loss.

Peanut are rich protein, fat, fibre and calories diet. The amount of protein found in peanut is of two types, arachin and conarachin. It could be worse for people who have allergy from peanuts. Peanut provide 26 grams of protein, per 100 gram of serving size.

9.Cottage cheese

Cottage cheese have different nutritions such as phosphorus selenium, calcium, vitamin B12, The protein value of cottage cheese is 12 grams per 100 gram of cheese. The taste of this cheese is also different and present in market in distinct variety. Cottage cheese help to prevent the heart diseases and diabetes.

A study has claim that eating calcium and protein rich cottage cheese help to promote the production of insulin in the body.

10. Pork loin

Pork loin has 143 calories and 26 gram of protein. This non-veg food is highest sources of protein. Lean beef have vitamins, zinc and selenium. Lean pork is a category of white meat.

Pork meat is a dietary protein that helps to grow muscles. It also contain thiamin, niacin, riboflavin and vitamin B. These are the nutrients that are beneficial for nervous system, and mental health.

11. Salmon

Salmon is ocean food rich in fatty acids. It have nutrients that lower the risk of diseases. Salmon fish contain 22-25 grams of protein that increase muscles mass, and convert fat into energy. Potassium present in salmon fish, reduce the blood pressure problem.

12. Beef

Beef is another category of non-veg food, have high protein amount. It has high content of lean protein, almost 26 grams of per 100 grams. High quality cooked beef have amino acids and improve the health. 

Niacin (Vitamin B3) in the beef's meat provide appropriate function to the body. Niacin is vitamin that mitigate the risk of heart diseases. Vitamin B-6 escalate the production of blood and provide energy to body parts.

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How migraine affect the health? - Tips to cure it.

Overview

Migraine is the most common headache problem cause due to bad posture and low nutrition diet. Commonly migraine initiate in childhood or adulthood. This problem affect on eyesight concentration and lead to many diseases. In migraine people face different changes, such as tingling in one side of eyes or face, pain in one part of head. This initiate from left, right or backside. People face different visionary problems including flash of light and spots. Only way to cure migraine is to take heathy diet and exercise daily.

Different stages of migraine and symptoms.

Bad sitting posture is the major problem for migraine. When young student and children sit for long time with bowing head, effect on back bone. Symptoms of migraine can be noticed in different stages. 

1. At first stage people feel minimal but continuous pain in particular part of head. With the beginning of this problem, certain symptoms being identified. They feel sensation, pain in neck, and increase in urination.

2. At second stage migraine effect the nervous system. This stage is called aura. In this stage, people see different flashes of light and make vision sensitive to light. They also experience certain sensation in the body parts. 

3. In this stage, pain in head increased. This pain attack one side of head. Internal changes noticed in this stage, constipation, vomiting and sensitive to concentration and focus. They feel tingling in eyes when they try concentrate, which cause a lot of disturbance.

4. In this last stage, people feel confused. Sensitivity to light and sound at its drastic limit. Bright light cause sudden pain in the head tend to decrease in eyesight. People can not endure the slow noise in their ears, because this gives stress to brain nerves and which cause start in tingling of eye and pain in head.

Different cause that promote migraine.

There are several causes that triggered the migraine problem.

• Stress. Stress is the most common reason of migraine in youngsters. It could the stress of study and work, which affect the nervous system.
• Sleep. Late night work or late sleep affect the circadian rhythm. Late sleep give stress to our eyes and stimulate the migraine problem. Too much sleep become the reason of stiffness in neck, which generate this problem.
• Beverage. Some drink also become the cause of migraine. Consumption of alcohol lead to eliminate whole water through urine and cause dehydration. Similarly, drinking too much coffee increase migraine pain.
• Oily food. The food filled with oil escalate the pain in head and other body parts. These food deteriorate the nervous system and stimulate different problems.
• Posture. Bad posture during study or work give stress to our muscles, cause pain in shoulder and neck. Slowly this pain transferred to head and converted into migraine.
• Changes in hormones. Sometimes hormonal changes occur in the women bodies tend to increase in migraine symptoms. Internal changes including menstrual periods, pregnancy, estrogen and puberty can increase the headache.

Tips to get instant relief from migraine

Healthy diet.

Healthy diet improves the nervous system make body free from all diseases. Eating appropriate amount of vitamin and minerals boost up the health of your brain and eyes. These vitamins and mineral and antioxidants can be found in different fruits, vegetables, nuts and seeds. Free radicals damage cells within the body. Healthy diet work against these radicals. Mineral and antioxidants in the food nourish cell and make new cells.

1. Ginger

Ginger have very good medicinal properties similar to medicines that cure viral infection and stomach problem. Ginger can be used in different ways into your diet. Ginger used for flavour in cooking. Due to the unique fragrance, it is used in Tea. Ginger play a vital role in reducing the mental stress and migraine pain, because of its anti inflammation and antioxidant properties.

2. Massage

Massage your head and neck, increase the blood circulation in the head that help to reduce pain. It gives relief from all stress triggered thoughts. People use different electronic devices to massage their head and shoulder. Alternatively, certain people opt for massage centre to get relief from pain.

3. Exercise or yoga

Daily stretching and simple exercise like jogging and brisk walking reduce the symptoms of migraine and improve the health of brain. Exercises and yoga mitigate the symptoms of vexing tingling in eyes and face.

A study in 2014 has compared the group of participants in yoga event and migraine treatment camp.

The research have found that the people have more relief, participated in yoga event as compared to people who choose for medical camp treatment.

4. Drink water.

Another way to get rid of this problem this to avoid beverages that cause dehydration in the body. To stay hydrated consume plenty of water regularly. It has found that minor dehydration can affect the cognitive ability, people with minor dehydration, feel confusion and memory reduction. Drinking water daily enhance the power of eyesight that give stress to brain nerves.

5. Posture.

Bad posture while sitting worst this problem to its peak. you should sit straight and with comfort. you should not bent your neck to much to read or work. It should be straight. You can use a high table or height adjustable chair. While sleeping you should use a straight board. Avoid the use of pillow.

There are certain risk factor that makes you subjective to have this problem.

Migraine pain can be start at any age due to deficiency of nutrients in the body. Some people suffer with problem from childhood, while other notice this in their adulthood.

People are more likely to have this problem from generation to generation and genes to genes. Children can have this problem from their parents.

Women are also more sensitive to this problem. There are several reasons that affect women body. The hormonal changes, menstruation and menopause that becomes the reason to commence this problem in women.

You should immediately consult with your doctor if you suffering with symptoms.

Continuous pain in shoulder, neck and back side of brain.

Headache, when you lie down on your bed. Sensitivity of the backside of head and make you feel uncomfortable, while sleeping.

Sensitivity to noise and lights, which give a deep pain in your head.

Symptoms of fever with headache, weak eyesight, weakness in body and difficulty in speaking.

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