The Importance of Water for your Health (E)

Good night readers, sorry I was not posting again since 2 days ago, it's because i am moody... but now my mood is back... and Now i want to tell you about Water... You must be known about it right? 

Water is a chemical compound with the chemical formula H2O. A water molecule contains one oxygen and two hydrogen atoms that are connected by covalent bonds. Water is a liquid at standard ambient temperature and pressure, but it often co-exists on Earth with its solid state, ice, and gaseous state, steam (water vapor).

Water covers 71% of the Earth's surface. It is vital for all known forms of life. On Earth, 96.5% of the planet's water is found in seas and oceans, 1.7% in groundwater, 1.7% in glaciers and the ice caps of Antarctica and Greenland, a small fraction in other large water bodies, and 0.001% in the air as vapor, clouds (formed of solid and liquid water particles suspended in air), and precipitation. Only 2.5% of the Earth's water is freshwater, and 98.8% of that water is in ice and groundwater. Less than 0.3% of all freshwater is in rivers, lakes, and the atmosphere, and an even smaller amount of the Earth's freshwater (0.003%) is contained within biological bodies and manufactured products.

Water Have so many benefit for humanity, such as :

• Water helps regulate our body temperature through perspiration, which dissipates excess heat & cools our bodies.
• We even need water to breathe! As we take in oxygen & excrete CO2, our lungs must be moistened by water. We lose about 1 to 2 pints of water each day just exhaling.
• Asthma is frequently relieved when water intake is increased. Histamine plays a key role in regulating the way the body uses & distributes water & helps control the body' s defense mechanisms. In asthmatics, histamine level increases with dehydration. Our defense for the body is to close down the airways.
• The kidneys remove wastes such as uric aced, urea & lactic acid, all of which must be dissolved in water. When there isn't sufficient water, those wastes are not effectively removed, which may result in damage to the kidneys.
• Water lubricates our joints. The cartilage tissues found at the ends of long bones & between the vertebrae of the spine hold a lot of water, which serves as a lubricant during the movement of the joint. When the cartilage is will hydrated, the two opposing surfaces glide freely, & friction damage is minimal. If the cartilage is dehydrated, the rate of "abrasive" damage is increased, resulting in joint deterioration & increased pain.
• The actively growing blood cells in the bone marrow take priority over the cartilage for the available water that goes through the bone structure.
• Rheumatoid joint pain frequently decreases with increased water intake & flexing exercises to bring more circulation to the joints.
• 75% of the upper body weight is supported by the water volume that is stored in the spinal disc core. 25% is supported by the fibrous materials around the disc. The spinal joints are dependent on different hydraulic properties of water which is stored in the disc core. Back pain is frequently alleviated with hydration.
• Brain tissue is 85% water. Although the brain is only 1/50th of the body weight, it uses 1/20th of the blood supply. With dehydration, the level of energy generation in the brain is decreased. Depression & chronic fatigue syndrome are frequently results of dehydration.
• Migraine headaches may be an indicator of critical body temperature regulation at times of "heat stress." Dehydration plays a major role in bringing on migraines. Dehydration causes stress & stress causes further dehydration.

Well... You've known about the water and how's this thing is so important for us ... See you next time for the other post...:D

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The Importance of Vitamin D for Health (E)

Well... Good Nite Readers.... Now this time I want to tell you about the other kind of Vitamin, that's Vitamin D... What is Vitamin D? Why Vitamin D is Important for health...? In this post, I will tell you....

Vitamin D is a group of fat-soluble secosteroids responsible for enhancing intestinal absorption of calcium, iron, magnesium, phosphate and zinc. In humans, the most important compounds in this group are vitamin D3 (also known as cholecalciferol) and vitamin D2 (ergocalciferol). Cholecalciferol and ergocalciferol can be ingested from the diet and from supplements. The body can also synthesize vitamin D (specifically cholecalciferol) in the skin, from cholesterol, when sun exposure is adequate (hence its nickname, the "sunshine vitamin").

Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.

Also what makes vitamin D unique compared to other vitamins, is that when  your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”

Getting the right amount of vitamin D doesn’t depend on the foods you eat. To get enough vitamin D you need to expose your skin to sunlight regularly and you may also need to take supplements. This makes getting the right amount a little more complex compared to other vitamins and minerals.

Vitamin D is very important for strong bones. Calcium and phosphorus are essential for developing the structure and strength of your bones, and you need vitamin D to absorb these minerals. Even if you eat foods that contain a lot of calcium and phosphorus, without enough vitamin D, you can’t absorb them into your body. Vitamin D is important for general good health, and researchers now are discovering that vitamin D may be important for many other reasons outside of good bone health. Some of the functions of the body that vitamin D helps with include:

• Immune system, which helps you to fight infection
• Muscle function
• Cardiovascular function, for a healthy heart and circulation
• Respiratory system –for healthy lungs and airways
• Brain development
• Anti-cancer effects

So now, you've known about the Importance of Vitamin D for health, hope you satisfy with my post, if you have a question, just comment below....:D Thanks

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The Importance of Vitamin A for Health (E)

Now.. I want to tell you about the other kind of Vitamin, on the last post, I've told you about Vitamin C... And now I will tell you about Vitamin A...

Vitamin A is a group of unsaturated nutritional organic compounds, that includes retinol, retinal, retinoic acid, and several provitamin A carotenoids, among which beta-carotene is the most important. Vitamin A has multiple functions: it is important for growth and development, for the maintenance of the immune system and good vision. Vitamin A is needed by the retina of the eye in the form of retinal, which combines with protein opsin to form rhodopsin the light-absorbing molecule, that is necessary for both low-light (scotopic vision) and color vision. Vitamin A also functions in a very different role as an irreversibly oxidized form of retinol known as retinoic acid, which is an important hormone-like growth factor for epithelial and other cells.

In foods of animal origin, the major form of vitamin A is an ester, primarily retinyl palmitate, which is converted to retinol (chemically an alcohol) in the small intestine. The retinol form functions as a storage form of the vitamin, and can be converted to and from its visually active aldehyde form, retinal. The associated acid (retinoic acid), a metabolite that can be irreversibly synthesized from vitamin A, has only partial vitamin A activity, and does not function in the retina for the visual cycle. Retinoic acid is used for growth and cellular differentiation.

All forms of vitamin A have a beta-ionone ring to which an isoprenoid chain is attached, called a retinyl group. Both structural features are essential for vitamin activity.The orange pigment of carrots – beta-carotene – can be represented as two connected retinyl groups, which are used in the body to contribute to vitamin A levels. Alpha-carotene and gamma-carotene also have a single retinyl group, which give them some vitamin activity. None of the other carotenes have vitamin activity. The carotenoid beta-cryptoxanthin possesses an ionone group and has vitamin activity in humans.

Health Benefit Of Vitamin A

Vitamin A Is important for vision

When we look at objects, light is reflected from the object and enters the eye, striking a tissue located in the back of the eye. This tissue is known as the retina. When light strikes the retina, retinol is converted to retinal, which is then shuttled to rods – the cells that help you to see in the dark. In rod cells, retinal binds to a protein called opsin. As a result, opsin changes shape and causes nerve impulses to be generated. These nerve impulses then carry messages to the brain regarding the objects in our visual field. Retinal is then converted back to retinol, ending the visual cycle.

A hallmark of vitamin A deficiency is night blindness – an impaired ability to see in low light conditions. This is because with a reduced availability of retinol, the nerve impulses necessary for our brain to interpret visual information are hindered.

Vitamin A Regulates Genes

Our genes hold the code for vital proteins needed to carry out the body’s day to day functions. Thus, when these proteins are needed, the genetic code needs to be transcribed. However, gene transcription is highly regulated. This includes when it occurs and how fast it occurs. The retinoic acid form of Vitamin A helps to regulate the rate of gene transcription.

Vitamin A Supports the Immune System

The skin and the lining that covers the digestive, respiratory and urinary tracts are important components of the immune system. They are your body’s first barrier against infection. The retinol form of vitamin A is responsible for maintaining the function of the cells that make up these barriers. Vitamin A is also needed for the formation and activation of white blood cells.

Vitamin A Is Important for Red Blood Cell Production

All blood cells are developed from stem cells. Vitamin A facilitates the specialization of stems into red blood cells. Vitamin A also allows iron to be incorporated into hemoglobin – the oxygen carrying component of red blood cells.

Now You've known about Vitamin A and the health benefit of It... Thanks for reading.. :D
Good Nite

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Classification Of Whole Grain : Corn (E)

Yay..... It's Weekend....:D.... And It's time to refreshing myself today... Now I want to tell you about one kind of whole grains... that's Corn, You know corn right? What, but you don't know corn is one of cereal? Oh how poor you are...:D Ok now, I will tell you....

Corn or Zea Mays or Maize is one of the most successful cereal grasses of all time. It has been under human cultivation for over 10,000 years and has spread itself into every niche of commercial agriculture. Like most grain producing grasses, corn is an annual that must be replanted each year. While the plant originates in the New World, it is grown all over the world and used for a staggering array of products. It is far more productive than most cereal crops and able to sustain a higher population than relatives like wheat, rye, or rice.

Corn is often considered to be a starch, but the fact is that whole versions are technically grains. Whole grain corn contains bran, cereal germ, and endosperm. In some commercial grains, the refining process takes away portions of corn that no longer constitute the food as being whole. When consumers shop for unrefined grains, they can easily identify it so long as the label indicates that the corn used is “whole.” Whole grain corn is traditionally eaten off of the cob, but it is also used to make a variety of cakes, snacks, and tortillas.

CORN AND HEALTH

Each whole grain offers different nutrients, and in the case of corn, its high point is Vitamin A – with more than 10 times that of other grains. Recent research shows that corn is also high in antioxidants and carotenoids that are associated with eye health, such as lutein and zeaxanthin. As a gluten-free grain, corn is a key ingredient in many gluten-free foods.

In many traditional cultures, corn is eaten with beans, as they have complementary amino acids that work together to provide complete proteins. In Central and South America, corn is often nixtamalized for better health – soaked in an alkaline solution (often lime-water) – then drained and made into masa flour, tortillas and other foods. The nixtamalization process makes many of the corn kernel's B vitamins hugely more bioavailable, while also adding calcium. (The only downside: a small amount of bran is lost in the soaking, but the US Department of Agriculture still considers masa to be whole grain.) Hominy, a corn product eaten in the southern United States, is also nixtamalized corn.

So now, you have known about Corn and the relation between Corn and Health... Stay tune if you want to now about the other kind of whole grain...:D

Have a nice Weekend... :D

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Importance of Vitamin C for Health (E)

Well guys, good night.... You have known about Vitamin right? yes Vitamin is one of Micronutrient... If you haven't know, you can see my post here about Micronutrient.. Now I want to introduce one kind of Vitamin, And that's Vitamin C....:D

Vitamin C or L-ascorbic acid, is an essential nutrient for humans and certain other animal species. Vitamin C refers to a number of vitamers that have vitamin C activity in animals, including ascorbic acid and its salts, and some oxidized forms of the molecule like dehydroascorbic acid. Ascorbate and ascorbic acid are both naturally present in the body when either of these is introduced into cells, since the forms interconvert according to pH. Vitamin C is a cofactor in at least eight enzymatic reactions, including several collagen synthesis reactions that, when dysfunctional, cause the most severe symptoms of scurvy. In animals, these reactions are especially important in wound-healing and in preventing bleeding from capillaries. Ascorbate may also act as an antioxidant against oxidative stress. 

A variety of fresh fruits and vegetables contain a large amount of vitamin C. Citrus fruits are famous for including vitamin C, and shoppers buy oranges, lemons and limes by the bag in order to get vitamin C into their diet.

The Health Benefits of Vitamin C

So what is so important about this essential vitamin? Vitamin C contains antioxidants, which help fight off free radicals in the body, warding off inflammation, infections, and viruses. Furthermore, by helping to build proteins in various types of cellular constructions, vitamin C also protects against heart attacks and strokes. In general, this nutritional element promotes better vascular health and longevity

So now, you've known about Vitamin C, stay tune on my blog and I will introduce you about another kind of Vitamin.... Thanks...:D

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The Importance of Sleep for Your Body

Good afternoon readers.... welcome to my blog... for this time I want to tell you about routine activity that you always do everyday... And that's Sleep... Do you know about sleep? I mean the proper meaning about sleep.. if  you don't know, I will tell you...:D

Sleep is a behavioral state that is a natural part of every individual’s life. We spend about one-third of our lives asleep. Nonetheless, people generally know little about the importance of this essential activity. Sleep is not just something to fill time when a person is inactive. Sleep is a required activity, not an option. Even though the precise functions of sleep remain a mystery, sleep is important for normal motor and cognitive function. We all recognize and feel the need to sleep. After sleeping, we recognize changes that have occurred, as we feel rested and more alert. Sleep actually appears to be required for survival.

Why's Sleep is So Important ?

Healthy Brain Function and Emotional Well-Being

Sleep helps your brain work properly. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information. Studies show that a good night's sleep improves learning. Also, Studies also show that sleep deficiency alters activity in some parts of the brain. If you're sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.

Physical Health

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Sleep also helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don't get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you're well-rested. Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility.

Daytime Performance and Safety

Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes.

So now, you're already know about the importance of sleep... Stay tune on my blog and you will get so many info about health and nutrition... Thanks...:D

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Breakfast : Let's Start The Day With A Power From Breakfast (E)

Good Night Readers....

What, what is Breakfast : Everything for Starting? Everything what ? and starting for what? If you want to know... Read my post...:D

But first you have to know the meaning of Breakfast... Breakfast is the first meal taken after rising from a night's sleep, most often eaten in the early morning before undertaking the day's work... 

Breakfast foods vary widely from place to place, but often include a carbohydrate such as grains or cereals, fruit and/or vegetables, a protein food such as eggs, meat or fish, and a beverage such as tea, coffee, milk or fruit juice. Coffee, milk, tea, juice, breakfast cereals, pancakes, sausages, French toast, bacon, sweet breads, fresh fruit, vegetables, eggs, mushrooms, baked beans, muffins, crumpets and toast with butter or margarine and/or jam or marmalade are common examples of breakfast foods, though a large range of preparations and ingredients are associated with breakfast globally.

Breakfast is everything for starting the day, Some nutritional experts have long referred to breakfast as the most important meal of the day, citing studies that find that people who skip breakfast are disproportionately likely to have problems with concentration, metabolism, weight, and cardiac health.

Breakfast Benefits, Eating a healthy breakfast every day gives your brain and body a boost. Here are some reasons why making time in the morning for breakfast really does make a difference.

• Breakfast gives you energy, Breakfast tops up your energy stores for the day and helps to regulate blood sugar. Experts recommend that around 25 per cent of your daily food intake should come from breakfast.
• Breakfast gives your brain a boost, Studies have shown that eating breakfast helps improve your memory, concentration and aspects of mental performance. Just like any other organ in the body, your brain needs energy in order to work at its best.
• Breakfast can make you happier, Eating something in the morning can help improve your mood and make you feel less stressed. Going for long periods without eating can result in low blood sugar which can affect mood.
• Breakfast is good for your waistline, Research shows that people who eat breakfast are less likely to be overweight and more likely to be in their ideal weight range than people who skip breakfast. Skipping breakfast can make you more likely to reach for high sugar and fatty snacks too.
• Breakfast provides important nutrients, If you miss breakfast you may miss out on important nutrients . Breakfast foods are good sources of nutrients such as calcium, iron and B Vitamins, as well as protein and fibre.

So now, You have known about the importance of breakfast, and now you want to skip Breakfast? :P

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Classification of Micronutrients (E)

Okay... in this post, I want to tell you about the Classification of Micronutrients. It's the second post of Micronutrients, 

Classification of Micronutrients

if you haven't read the first post of it, you can read first... Micronutrients : Slightly needed with High Benefit...

Micronutrients have three classification :

1. Vitamins,  is an organic compound required by an organism as a vital nutrient in limited amounts. An organic chemical compound (or related set of compounds) is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet.
2. Minerals, is a naturally occurring substance that is solid and stable at room temperature, representable by a chemical formula, usually abiogenic, and has an ordered atomic structure. It is different from a rock, which can be an aggregate of minerals or non-minerals and does not have a specific chemical composition. and of course because it's about nutrition so, mineral is a substance that has a function in the body
3. Marginal Compounds, is a micronutrients compound that are not included on Minerals or Vitamins.

So now you have known about the classification of Micronutrients, Stay tune on my blog, because I will always share anything about nutrition.... :D

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Macronutrients : The Biggest Nutrient That The Body Needs

Well... in the last post, I've told you about Micronutrients and the function of it... So now... I want to tell you about the brother of  Micronutrients.... :D yeah... That's Macronutrients.... And once again if you don't know about it... I will tell you...

Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients: Carbohydrate, Protein and Fat.

Function of Macronutrients :

Carbohydrates, are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because : 

• Carbohydrates are the body’s main source of fuel.
• Carbohydrates are easily used by the body for energy.
• All of the tissues and cells in our body can use glucose for energy.
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
• Carbohydrates can be stored in the muscles and liver and later used for energy.
• Carbohydrates are important in intestinal health and waste elimination.
• Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Protein, According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

• Growth (especially important for children, teens, and pregnant women)
• Tissue repair
• Immune function
• Making essential hormones and enzymes
• Energy when carbohydrate is not available
• Preserving lean muscle mass

Fat, Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

• Normal growth and development
• Energy (fat is the most concentrated source of energy)
• Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
• Providing cushioning for the organs
• Maintaining cell membranes
• Providing taste, consistency, and stability to foods

So, now you have known about macronutrients and the function of it for your body... If you want to know more about anything about nutritions... If you want to know more... Stay tuned and always follow my Blog....:D Thanks for Reading....

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Micronutrients : Slightly needed with High Benefit (E)

Well... This is my second post... do you know about Micronutrient? No.. In this post I will tell you everything about it.... So Stay Calm... and 

Micronutrients are nutrients required by humans and other organisms throughout life in small quantities to orchestrate a range of physiological functions. For people, they include dietary trace minerals in amounts generally less than 100 milligrams/day - as opposed to macrominerals which are required in larger quantities. The microminerals or trace elements include at least iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc and molybdenum. Micronutrients also include vitamins, which are organic compounds required as nutrients in tiny amounts by an organism.

Micronutrients are vital to the proper functioning of all of your body's systems. Sodium, for instance, is responsible for maintaining the proper fluid balance in your body; it helps fluids pass through cell walls and helps regulate appropriate pH levels in your blood. Here are some of the ways that other micronutrients help maintain your body's systems:

• Manganese promotes bone formation and energy production, and helps your body metabolize the macronutrients, protein, carbohydrate and fat.
• Magnesium helps your heart maintain its normal rhythm. It helps your body convert glucose (blood sugar) into energy, and it is necessary for the metabolization of the micronutrients calcium and vitamin C.
• Iron helps your body produce red blood cells and lymphocytes.
• Iodine helps your thyroid gland develop and function. It helps your body to metabolize fats, and promotes energy production and growth.
• Chloride helps regulate water and electrolytes within your cells, as well as helping to maintain appropriate cellular pH.

So, now you know about Micronutrients...

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