8 Essential nutrients for hair growth

Not everyone is naturally blessed with gorgeous hair that makes everyone's head turn. It can be quite a struggle to figure out the right diet, product, supplement and treatment that will give us amazing hair.

The most expensive shampoos and conditioners may not even improve the health of your hair and make it grow. What you really need are natural vitamins and minerals that support hair growth. There is a large chance that a deficiency in one of these important nutrients is the cause of your hair problems in the first place.

1. Vitamin D

Vitamin D supplementation may not have a direct link with hair growth, but a deficiency will negatively affect hair health.

Studies have found a definite link between vitamin D deficiency and severe hair loss. 

People with alopecia areata, an autoimmune condition that causes hair loss, have low levels of Vitamin D.

Low Vitamin D levels are associated with female pattern hair loss - the most common type of hair loss in women.  

More research is needed to confirm the potential benefits of Vitamin D for hair growth when people don't have a Vitamin D deficiency (although a large portion of the global population is deficient in Vitamin D).

Few natural foods contain significant amounts of Vitamin D. The best food sources are fish like salmon, mushrooms, egg yolks and fortified products like orange juice and milk.

Sun exposure is essential. This enables your body to make Vitamin D naturally. You can also buy it in the form of vitamins or supplements.

2. Vitamin E

Vitamin E is an antioxidant. It fights against free radicals. Vitamin E reduces cell damage and counteracts the natural wear and tear that happens with time, stress and pollutants. This leads to better hair growth. Vitamin E will also make your hair healthier overall.

You should add Vitamin E to your hair care routine for an extra layer of protection against hair loss. It will also help to restore lost shine.

Use vitamin E capsules and rub the oil onto your scalp for hair growth.

The best foods that you can eat for this vitamin are nuts like almonds and hazelnuts, peanuts, unprocessed vegetable oil, wheat germ, spinach and kale.

You can also use Vitamin E fortified shampoos and conditioners along with Vitamin E oils and supplements.

3. Biotin

Biotin or B 7, also known as the hair growth vitamin, is one of the 12 vitamins in the vitamin B family.

The effectiveness of biotin for hair growth was studied. Hair and nail growth improved after biotin supplementation.

Biotin deficiency can cause dry and frizzy hair that cannot be combed flat (Known as Uncombable Hair Syndrome) in children. This causes other symptoms like thinning hair and hair loss.

Foods that are rich in Biotin include nuts like walnuts and almonds, peanut butter, sunflower seeds, mushrooms, avocados, eggs and sweet potatoes.

4. Iron

Iron is a very essential mineral. It supports metabolism because it helps red blood cells to carry oxygen throughout the body. It is therefore necessary for the growth, development and cellular function of every cell in your body - including your hair.

Research tells us that 30% of women experience persistent hair shedding and reduced hair volume because of iron deficiency before the age of 50. Almost a third of all women under 50 are losing their hair because of the lack of a single nutrient. That is crazy!

This may interest you: 10 foods that are rich in iron

5. Vitamin C

Vitamin C or ascorbic acid is needed for the production of collagen. Collagen is an important part of your hair's structure. Vitamin C helps with the production of antioxidants that fight free radicals. You also need Vitamin C to absorb iron which is essential for hair growth.

Vitamin C also prevents your hair from ageing faster.

Good food sources of Vitamin C are citrus fruits like lemons and oranges, berries, tomatoes, broccoli, cauliflower, peppers, spinach, guava and parsley.

6. Omega 3 Fatty Acids

Omega-3 fatty acids are a part of the cell membranes in your scalp’s skin. They produce the natural oils that your hair and scalp make to stay hydrated.

Getting enough Omega 3's can help to prevent a dry scalp and keep your hair growing. It will also, of course, keep your hair conditioned and shiny for the above reasons. 

Eat wild salmon and other fatty fish like striped sea bass or mackerel twice a week to ensure a healthy dose of omega-3.

You should also incorporate plant based sources of Omega 3 like flax seeds, walnuts, soybeans and canola oil into your diet.

7. Water

We seem to overlook the importance of hydration.

While hair is primarily made of protein, it is also made of water. Hair needs to maintain its moisture to avoid getting too dry and breaking apart. Leave-in conditioners or other hydrating products help to soften hair strands.

Make sure that you replenish your hydration levels by drinking plenty of water each day. Avoid drinks that are high in sugar, caffeine, artificial sweeteners, artificial colors and artificial flavors because they can actually dehydrate you even more.

8. Vitamin B 12

You need Vitamin B 12 to form red blood cells. Red blood cells carry oxygen to all body tissues like your hair.

Studies show us that we have the best chance of optimal hair growth when our Vitamin B 12 levels are in the right range.

Good food sources of Vitamin B 12 include animal products (meat, fish, dairy) and fortified foods like cereals with added B 12. Kombucha is a great natural plant source of Vitamin B 12.

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Health and Fitness Quotes (page 39)

Health and Fitness Quotes (page 39)

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1. You don't have to be number one all of the time - choose your battles wisely

First health and fitness quote

This is what you should do if exercises like squats make you dizzy.

2. You don't have to enjoy it for it to be good for you

Second health and fitness quote

This is why pull ups are very healthy for you.

3. You don't have to have much to give much

Third health and fitness quote

This is how I personally cured my dry skin.

4. You don't have to live your life the same way as everybody else

Fourth health and fitness quote

Use these exercises to correct your back posture.

5. You don't need still waters to experience peace

Fifth health and fitness quote

Learn about calcium, phosphorus, potassium, sulfur, sodium and chlorine.

6. You don't need to add spice to every story that you tell people

Sixth health and fitness quote

Discover the importance of magnesium, iron, cobalt, zinc, manganese, molybdenum, iodine and selenium.

7. You don't see everybody's struggle

Seventh health and fitness quote

There are many different types of creatine.

8. You enjoy things more when you do them in moderation

Eighth health and fitness quote

Cardiovascular exercise can help you to grow muscle mass.

9. You get to choose how you live your life

Ninth health and fitness quote

Alcohol reduces your ability to recover from exercise.

10. You grow when you face the right direction

Tenth health and fitness quote

You can fade your freckles without fancy products or procedures.

I hope that you enjoyed these quotes. If you did (or didn't), please let me know in the comments below. Your feedback helps me to give you more of what you want. Stay Strong!

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What are the 7 healthy habits?

There are only 7 healthy habits that you need to be healthy.

The 7 seven healthy habits

1. Nutrition
2. Exercise
3. Hydration
4. Gut health
5. Sleep
6. Mental health
7. Hygiene

These are the top healthy habits that you need to form a complete, healthy lifestyle. Make sure that you look after yourself in regard to these 7 health habits to ensure longevity, freedom from disease, happiness and productivity.

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1. Nutrition

Your body needs a variety of nutrients. Nutrients are divided into macro nutrients and micro nutrients.

Macro nutrients

Macro nutrients provide energy in the form of calories.

1. Protein (turns into amino acids)
2. Fat (turns into fatty acids)
3. Carbohydrates (turn into sugars)

Macro nutrients

Caloric density of macro nutrients

• Protein has 4 calories per gram
• Fat has 9 calories per gram
• Carbohydrates have 4 calories per gram
• Alcohol, although not a macro nutrient, has 7 calories per gram

Micro Nutrients

Micro nutrients might not offer energy in the form of calories, but they are just as important to your health. Antioxidants, for example, prevent cell decay. Minerals, on the other hand, support cell signaling, hydration and nerve function.

1. Vitamins
2. Minerals
3. Trace elements
4. Phyto nutrients, polyphenols and plant compounds
5. Antioxidants

Your body needs these micro nutrients to function properly.

Follow a balanced, varied diet to get all of the nutrients that you need

It might be hard to focus on getting all of the nutrients that you need. There are over 20 different amino acids, found in proteins that your body needs. Your body needs over 15 different types of minerals and trace elements.

Fortunately our bodies do a good job of storing these nutrients and using them when they need it - IF we get enough of them. To make sure that you get enough of these nutrients regularly, follow these tips:

How to follow a healthy diet

1. Eat a variety of foods to increase the types you nutrients that your body gets
2. Choose natural over processed foods
3. Balance out your protein, carbohydrate and fat food sources
4. Cut out foods that are high in added sugar
5. Avoid fast food and fried foods
6. Stay away from alcohol as much as you can
7. Keep processed meat to a minimum

You can make healthy meals that offer a variety of nutrients without much effort. This healthy chicken avocado salad, for example, has the beneficial nutrients of chicken, spinach, lettuce, lemon juice, black pepper and apple cider vinegar.

2. Exercise 

Would the 7 healthy habits be complete without exercise? Exercise is extremely beneficial to every part of your body. Use this link to see most of the benefits of exercise (there are over 100 benefits).

The top benefits of exercise

1. Boosts your immune system
2. Increases energy levels
3. Counteracts mental stress
4. Lowers feelings of depression
5. Decreases fat storage
6. Improves rest and recovery
7. Boosts confidence
8. Increases confidence
9. Sharpens the mind
10. Maximizes oxygen and nutrient delivery
11. Slows age-related decline

Exercise does more than improve how good you look.

How to make exercise a regular part of your life:

1. Find a form of exercise that you enjoy
2. Keep exercising until you don't need to think about it anymore
3. Exercise with friends and family to increase your level of commitment
4. Balance strength straining with cardiovascular exercise for well-rounded benefits

Here are the amounts of calories that you burn per form of exercise.

3. Hydration

More than half of your entire body is made up of water.

Why is water so important?

1. Every cell in your body needs water. Cells die if they get too dehydrated.
2. Your body uses water to get rid of toxic chemicals and metabolic by-products.
3. Water forms saliva, which is an important element of digestion.
4. Your body also uses water to make stomach acid, bile and form proper bowel movements (dehydration can lead to constipation).
5. Blood needs water to transport nutrients.
6. Water moistens mucous membranes (dehydration limits the body's ability to eliminate excess sinus).
7. Your brain can't make important hormones and chemicals without water.
8. It regulates body temperature.
9. Water lubricates joints.
10. It also helps with oxygen delivery.

How much water is in your body?

• Up to 60% of your entire body is made up of water.
• The brain is 73% water.
• Lungs are 83% water.
• Skin contains 64% water.
• Muscles are 79% water.
• Kidneys are also 79% water.
• Bones contain 31% water.

Water supports cellular health.

Additional notes on hydration

It is possible to drink too much water. I like to use the color of my pee to tell me whether I need more or less water. Urine coloration is a good indicator of whether you need more or less water. Darker urine colors point to dehydration and an increased water need.

Urine frequency is another good indication of whether you should be drinking more or less water. The average amount of times that a healthy individual person urinates is 6-7 times a day.

Not all beverages are hydrating. Drinks that are high in sugar, caffeine, artificial flavors and colors may increase your body's need for water. Exercise also increases your body's need for water.

4. Gut Health

Your gut is the fourth component of the 7 healthy habits.

Why is gut health so important?

1. 70% of your immune system is in your gut.
2. Most of your serotonin (happy hormone) is made in your gut.
3. Good bacteria are supposed to keep bad bacteria at bay.
4. Gut bacteria determines how much of our food is turned into fat or energy.
5. Many important nutrients can only be made by gut bacteria.
6. Good gut bacteria build and protect the lining on the gut.
7. Gut bacteria determines insulin sensitivity.
8. Your gut bacteria determine which foods you can digest.
9. Good bacteria eat the parts of food that we can't digest. Bad gut bacteria eat the nutrients that we need. Bad bacteria also eat our healthy cells.

Why do most people have too much bad gut bacteria?

1. Preservatives in processed food kill good gut bacteria.
2. Exercise is needed to keep good gut bacteria alive.
3. Good gut bacteria depend on natural, unprocessed food.
4. Stress has a negative effect on good gut bacteria.
5. Our guts need enough plain water to work properly.
6. Artificial flavors and colors harm our beneficial gut bacteria.
7. Sugar feeds bad gut bacteria that cause weight gain and disease.
8. Alcohol kills off good bacteria.
9. Antibiotics wipe out our gut bacteria.

How do you improve gut health?

1. Drink more plain water
2. Have herbal teas without sugar - good bacteria thrive on plant compounds.
3. Avoid excess sugar, alcohol, preservatives and artificial ingredients
4. Eat 5 fresh fruit and vegetables every day
5. Exercise has been shown to encourage good gut bacteria growth (due to an increase in fatty acids in the gut as fitness increases)
6. Reduce stress and get enough sleep.

Everything you need to know about gut health in an easy-to-save image

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Have a healthy gut

5. Sleep

Sleep is the most crucial part of your body's rest and recovery from everything that it goes through during the day. You cannot have a complete health strategy without this crucial component of the 7 healthy habits. Hormones like testosterone are regulated during sleep. Too little sleep can destroy your hormone balances. Sleep deprivation is associated with depression, obesity, diabetes, cancer and premature death.

One of the fastest ways to speed up recovery from exercise and illness is through sleep. People who don't get enough sleep are more prone to illnesses like colds and flu and are more likely to become over strained from exercise.

Sleeping patterns are genetic. Certain genes dictate how much sleep you need and what times you want to sleep or wake up (more information is in the link). You can use exercise to help correct your sleeping patterns like I did.

Additionally, sleeping too much is just as bad for you as not getting enough sleep.

How to get better sleep

This is how you can improve you sleeping quality:

1. Keep the same bed time routine every day.
2. Reduce lighting as much as you can before going to sleep.
3. An effective method to induce sleep is to try to stay awake.
4. Use breathing techniques that slow down your heart rate (exhale slowly to relax).
5. Take a hot bath or hot shower before you want to sleep. This relaxes your entire body.
6. Eat a nutritious meal before you sleep so that you won't be hungry through the night. Midnight snacking is unhealthy. Most experts recommend eating at least 2 hours before sleep.
7. Write down any stressful thoughts to stop them from keeping you awake.
8. Avoid screens that are designed to keep you awake - like computers, phones and television sets.
9. Take part in a relaxing activity like reading a book to calm your mind.

Easy sleep reminders

6. Mental Health

Mental health is one of the 7 healthy habits that you need to look after for better health. Learn why:

How mental health affects physical health

1. Stress lowers immunity, disrupts sleep and hampers muscle function.
2. Stress lowers the amount of good gut bacteria.
3. Dopamine (a feel good hormone) increases an individual's likelihood to make healthy decisions.
4. Low natural dopamine levels increase the likelihood of engaging in negative choices like eating unhealthy foods, drinking alcohol and partaking in addictive behaviors.
5. Serotonin (another feel-good hormone) directly affects your body's ability to recover from stress and physical damage.
6. Positivity increases your likelihood of doing activities that require motivation (like exercise and eating healthy).
7. Depression decreases energy levels, lowers sleep turnover (the rate of recovery that you get per hour of sleep) and makes you more prone to illnesses and disease.

How to improve mental health

The two most effective ways to deal with depression is to exercise and to care for an animal.

1. Exercise regularly
2. Eat healthy food - a healthy body makes you feel good
3. Drink enough water - dehydration increases fatigue and feelings of anxiety
4. Look after a pet or an animal
5. Nurture a friendship circle where you can be yourself - and where you can be there for others. (Loneliness is as dangerous to your health as smoking 15 cigarettes a day).
6. Spend time on a hobby that you enjoy - and that relaxes you.
7. Find a purpose - do something that benefits your community or find a cause to fight for.
8. Help other people that have the same problems as you.
9. Learn to be vulnerable and talk to others. The emotionally healthiest people are open about how they feel.

Mental Health reminders

7. Hygiene

The last, but equally important, of the 7 healthy habits is hygiene. The single most important invention that is responsible for increased life expectancy worldwide is modern plumbing and hygiene. Hygiene can be divided into two parts: preventative hygiene and beneficial hygiene.

Preventative hygiene

- Brush your teeth and floss every day to keep your mouth clean of germs (The human mouth contains more germs than most animals).

- Flush the toilet regularly to dispose of germs that inhabit human waste.

- Regular baths keep the skin, our largest organ, clean. It will also keep our hair free from harmful germs.

Beneficial hygiene

- Hot baths or hot showers help to calm us down, relax our muscles and prepare us for good sleep.
- Cold showers are great at boosting metabolism and increasing energy levels.
- Both of these methods are effective at decreasing feelings of depression and improving markers of overall positivity.
- When you put effort into the way that you look, you feel better about yourself.
- Steam rooms and saunas can improve muscle recovery and reduce stress.

Hot and cold showers are good for you.

Follow these 7 healthy habits to turn your life around completely. Focus on all 7 of them to build a life that is complete when it comes to your health. I hope that you learnt a few interesting things while reading through this post. If you did, let me know in the comments below. Stay Strong!

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Are Lucky Charms Heart healthy?

Are Lucky Charms Heart Healthy?

Lucky Charms are a favorite breakfast choice for many. Are they good for your heart? Or do they do more damage than what they're worth?

Are Lucky Charms heart healthy?

Lucky Charms aren't as bad as you might think. They contain important vitamins, minerals and fiber. They are high in simple sugars so you'll need to balance this out with the rest of your diet. Lucky Charms are based on whole oats instead of corn. This is healthier for your heart.

Lucky Charms use whole oat flour

Oats are well known for their health benefits. The word 'whole' in whole oats means that the outer layer and the seed (the bran and the germ) of the oat are not removed before being processed into oat flour. This increases its fiber content (which we don't get enough of) and Vitamin B content (which is needed by almost every biological process in the body).

Whole oat flours are less refined and provide greater nutritional value than refined oat flours (which have the bran and the germ removed).

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It is better to have a bowl of Lucky Charms than to eat nothing at all

Chrichmond.org explains that those who eat breakfast are less likely to be overweight than those who don't. Children who skip the first meal of the day typically don't make up for the lost nutrients later on in the day. Those who skip a cereal-based breakfast generally have lower calcium, iron and fiber and protein intake in their entire diets. Concentration and performance is also negatively affected when breakfast is skipped, according to Chrichmond.org.

Are Lucky Charms too high in sugar?

Lucky Charms are made up of 43% sugar. You would be in serious health danger if 43% of your entire diet was made up of sugar. It is okay to eat something that is high in sugar, though, if the rest of your diet balances it out. One serving of Lucky Charms will give you between a fifth and almost half of the sugar that you should be eating per day in total. If you already eat too much sugar, you should avoid eating Lucky Charms altogether.

Are there any healthy ingredients in Lucky Charms?

Yes. There are the ingredients in Lucky charms that are actually good for you:

• Fiber: 5 g per 100 g (20% Daily Value)
• Iron: 15 mg per 100 g (83% Daily Value)
• Calcium: 333 mg per 100 g (33% Daily Value)
• Zinc (I could not find the amount of zinc from a verified source of information)
• Vitamin A: 1667 International Units per 100 g (33% Daily Value)
• Vitamin B (I could not find verified amounts of Vitamin B)
• Vitamin C: 20 mg per 100 g (33% Daily Value)
• Vitamin D (No verified information found)
• Vitamin E (No verified nutritional information found)
• Folic acid (No verified nutritional value found)
• Niacin-amide (improves cholesterol) (No nutritional information found)
• Potassium 191 mg per 100 g (5% Daily Value)

Are there any harmful ingredients in Lucky Charms?

Yes. Here are some of the harmful processing ingredients in Lucky Charms that aren't good for you:

• Sugar
• Corn syrup
• Modified corn starch (see why it is bad for you)
• Tri-sodium Phosphate (which can cause vascular damage and renal failure)
• Artificial colors (Blue 1, Yellow 5, Yellow 6 and Red 40)
• Artificial flavors

What does this mean for your heart?

It is better for your heart to eat Lucky Charms in the morning than to nothing at all.

The fiber, iron, calcium, zinc, Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, folic acid and Niacin-amide (which improves cholesterol) can benefit heart health - compared to skipping breakfast altogether.

This food does come with unhealthy ingredients like sugar, corn syrup, modified corn starch, tri-sodium phosphate, artificial colors and artificial flavors. The rest of your diet should be healthy enough to balance out these unhealthy ingredients. Too much of any of them can wreak havoc on heart health.

If you eat too much sugar or processed food already, it is better to eat something else for breakfast instead.

Are cereals like Lucky Charms the best option for breakfast?

No. Unprocessed food will always reign supreme over processed food. You can get all of the nutrients that you find in a bowl of Lucky Charms, and more, with a less processed breakfast. Unprocessed meat, eggs, oats, dairy, nuts and fruit are healthier options compared to any kind of processed cereal product.

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What are the best things to eat for breakfast?

Here are some great breakfast options that contain important nutrients. These nutrients are ones that you don't want to miss out on - without the nasty chemicals and sugars found in processed cereals:

• Plain yogurt and fruit
• Oats and honey
• Eggs on toast
• Unprocessed muesli and milk

You can have one of the above breakfast ideas - or a combination of them - for a heart-healthy, nutritious breakfast.

The final verdict

Lucky Charms are a processed cereal that contains a lot of sugar and unhealthy, artificial ingredients. They also contain fiber, vitamins and minerals - precious nutrients that you need. It is better to eat Lucky Charms than it is to skip breakfast. There are, however, better options that give you the nutrients that you need without the added unhealthy ingredients.

You should always consult your doctor or medical care provider before making any changes to your diet - especially if you have a heart condition. Stay Strong!

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Benefits of eating chicken: Is it healthy for you?

The chicken is the most common domesticated farm animal in the world. It is an excellent source of meat and eggs. Chicken is readily available and full of essential nutrients. Chicken contains calories, fats, sodium, carbohydrates, fiber, sugars, protein, selenium, vitamin B6, vitamin B3, and creatine. Chicken is used in many dishes all over the world because of its delicious taste. It boosts the immune system and keeps us healthy. In this article, I will describe the health benefits of eating chicken.

Nutritional information of chicken:

100 grams (of 3.5 ounces) of chicken contains:

• 190 Kcal of Energy
• 0 grams of carbohydrates
• 9 grams of fat
• 28.93 grams of protein
• 63.79 grams of water
• 0 grams of fiber
• 15 mg of calcium
• 1.21 mg of iron
• 25 mg of magnesium
• 195 mg of phosphorus
• 243 mg of potassium
• 86 mg of sodium
• 53 IU of vitamin A
• 0.27 mg of vitamin E

Health benefits of eating chicken

Boosts immune system

The immune system needs the right amount of nutrients like protein, iron, magnesium, and calcium to fight from harmful factors like free radicals. Chicken contains these nutrients in abundance. These nutrients make cells of the immune system secure. One of the best ways to make your immune system healthy is to drink chicken soup. It fights against the flu and cold. You can add extra vegetables to the soup to make it more nutritious.

Healthy heart

Chicken contains vitamin B6. Researches have shown that people with a low level of vitamin B6 have higher risks of getting a heart attack than people with a high level of B6 vitamins. Chicken also contains niacin. Niacin increases high-density levels (HDL) or good cholesterol. Moreover, chicken is rich in iron, magnesium, and phosphorus. These nutrients keep your heart healthy.

Weight loss

Chicken is a meal with high nutrition and low calories. Every healthy meal plate has chicken because chicken is full of proteins. Proteins in chicken reduce hunger and boost your metabolism process. Low fats in chicken lead to weight loss. You can eat chicken three times a day to lose weight.

Healthy eyes

Chicken, like camel meat, is a source of alpha, beta-carotene, lycopene, and retinol. These nutrients keep your eyes healthy. These all nutrients are derived from vitamin A. A Vitamins protect the cornea (surface of an eye). Enough amount of chicken in your diet keeps you safe from any eye problem. It prevents dry eyes, night blindness, cataracts, and macular degeneration.

Treats anemia

Many people don’t take anemia seriously, but nutritionists say it shouldn’t be taken lightly at all. Foods that are rich in iron, minerals, vitamin E, vitamin K, and vitamin A can help to treat anemia. These nutrients protect red blood cells in the body. If iron and vitamins are deficient in the body, it will not produce enough red blood cells. Chicken is rich in iron and vitamins, so it is effective against anemia.

Healthy bones

Chicken is also rich in phosphorous. These nutrients are essential to make our bones strong. Our body continuously removes calcium to replace it with new calcium, so we need fresh calcium every day. Calcium can't build strong bones alone. Phosphorus works together with calcium to make our bones strong and healthy.

Prevents cancer

As we read above, chicken is rich in niacin. Niacin in the body helps enzymes to work correctly. It improves the skin, digestive system, and other parts of the body to stay healthy. Niacin also protects the body from skin and other different types of cancer.

Reduces stress

Chicken contains tryptophan and vitamin B5. Both these nutrients have a calming effect. Chicken is also delicious in taste. Its taste reduces your stress.

Conclusion

Chicken contains most the nutrients that our body needs to remain healthy. It also prevents many health problems like stress, colds and flu, cancer, heart problems, and obesity. If you want a healthy lifestyle, start eating chicken as it is full of nutrients like protein, magnesium, calcium, phosphorus, vitamin A, vitamin C, and vitamin K.

Saad Shah

My name is Saad Shah. I am an avid food lover and food nutrition blogger. I'm a firm believer in the transformation powers of food. I run a nutrition blog on my website Nutritionride to encourage conscious food choices, with knowledge of their nutritional value.

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Health Benefits of Spinach

I am amazed at how many nutritional benefits spinach has to offer. I have discovered so many new benefits to this super-food that I am making it my new personal healthiest food to eat daily. I currently believe it to be even healthier than lemon juice, apple cider vinegar or green tea.

Health benefits of spinach

You might be wondering why I've grown to love spinach so much. Here's why:

1. Spinach is low in calories

Spinach has only 23 calories per 100 grams (or 3.5 ounces). That's about 2.3 calories per leaf. Compare that to 265 calories in 100 grams of white bread. Despite being so dense in micronutrients, spinach is more than 90% water.

2. High in Fiber

The low calorie count of spinach is not the only weight-loss benefit that it offers. It's also very high in fiber. Most of us don't consume enough sources of good fiber. Here is why fiber is so important:

1) Fiber cleans out the gut

Fiber is the part of plant foods that your body cannot break down. This makes it extremely useful to gut health because it gives your digestive system something to attach its waste products to. Eating enough fiber is one of the most important ways that you need to detoxify your system - along with sweating, drinking enough water, exercising and breathing. 

If you don't eat enough fiber your gut can get cluttered with toxins and waste products that are essentially waiting in line to be eliminated. This can create a variety of problems in the gut and eventually lead to digestive illnesses. Fiber consumption can help to alleviate constipation. Good gut bacteria also need fiber to thrive and create a healthy internal environment.

2) It slows down the rate of absorption

Since fiber cannot be broken down, the nutrients that are attached to it are a lot harder to absorb. This is actually good for your digestive system because it stimulates it to increases digestive ability. It also slows down the rate at which nutrients enter into the blood stream. 

This point is very important because foods that contain fiber will curb spikes in blood sugar. This is why the sugar that is found in fruit is not to be treated in the same way as the sugar that we find in processed foods.

Many people deny their bodies the fiber and micronutrients that their bodies need because of their fear of the sugar content of fruits or vegetables. This is not only unhealthy and will damage the body, but will inhibit the body's natural functions and therefore its ability to function normally. Your body needs micronutrients to regulate functions like metabolism, energy production, recovery and immunity.

3) Fiber reduces appetite by keeping you fuller for longer

Since fiber sticks around in your gut for longer than refined food, your body will not signal the need for more food for a longer period of time. The slow release of nutrients also feed your body with fewer nutrients - but for longer time. This increases the amount of nutrients that are used up versus the amount that is stored away.

3. High in minerals

Spinach contains calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium. All of the minerals are imperative for optimal health. Calcium is needed for cell signalling. Iron allows for the transfer of oxygen. Magnesium helps with muscle recovery. Phosphorus forms part of our DNA. Potassium balances out the other minerals. Sodium allows the body to hold onto water stores. Zinc is needed for cell division. Copper makes collagen. Manganese protects the body against free radicals. Selenium is needed by hormones and the immune system. For these reasons, you will often find spinach listed as one of the natural ways to deal with many health issues.

4. Great for your eyes

Spinach contains the two very potent antioxidants lutein and zeaxanthin. These antioxidants are often found in multivitamins that claim to help with eye problems. These two nutrients help to combat macular degeneration and cataracts. Other nutrients found in Spinach that support eye health include Omega 3, Vitamin C, Vitamin E and Zinc.

5. Great source of vitamins and other nutrients

The best sources of vitamins will always be the ones that are found in food naturally. For some reason, isolating a nutrient and putting it into pill or supplement form reduces the body's ability to recognize it and use as well as when it is found in real food. This might be because these nutrients are found alongside other nutrients that help with absorption.

Vitamin Content of spinach

Spinach contains Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Choline and Betaine.

Other nutrients

• About 2.9% of spinach is protein (not bad, considering that spinach is more than 90% water)
• Spinach is also relatively high in Omega 3 - which is important for physical performance and testosterone production
• Phytosterols in spinach help to reduce blood cholesterol levels.

Foods that have a lot of micronutrients while having fewer calories are known as nutrient dense foods. Foods that are high in calories but don't provide much micronutrient value are not nutrient dense. This is where the term 'empty calories' comes from. Spinach is one of the most nutrient dense foods on the planet.

I would like to congratulate myself for writing an entire article about spinach without making a single Popeye reference. Stay Strong!

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The good things you lose through sweat

Sweating is very good for you. It helps to eliminate toxins, hydrates the skin, opens up pores and even boosts immune function because of the increased body temperature that kills off unwanted germs that can’t survive in hotter environments.

As much as sweating is beneficial, too much of it can be harmful. Too much sweating can lead to the loss of precious nutrients. The biggest one of these is water. It is always important to make sure that you drink enough water during strenuous exercise to keep hydrated. Your body needs water to eliminate toxins like lactic acid during exercise and bring fresh nutrients to the muscles.

Water is not the only healthy nutrient that your body loses while you sweat. Your body also loses electrolytes through sweat. Electrolytes are minerals that carry an electric charge. Electrolytes are water soluble, which means that they can be lost when you lose water (through sweat, urination, vomiting, diarrhea etc.). The most important electrolytes are sodium, potassium, chloride (chlorine), calcium, magnesium and phosphorus.

These electrolytes circulate throughout our bloodstreams and internal water supplies in order to perform their functions. Here is a basic overview on each electrolyte:

Sodium

We often associate sodium with salt, which is actually a combination of sodium and chloride (the scientific name for salt is sodium chloride). While most people have too much sodium (and sweating helps to drop sodium levels), it is actually a very important electrolyte. Sodium helps us to hold onto liquids. Without it, water would flow through our bodies without being absorbed. That is why people with low blood pressure need to increase sodium intake while people with high blood pressure need to decrease sodium intake. Sodium allows our bloodstream and organs to hold onto and use water and function properly. Your muscles also need sodium to function. Low sodium levels can lead to poor blood circulation, feeling light-headed, pains and cramps, headaches and a lack of energy.

Potassium

Potassium is the 3rd most abundant mineral in the body (at around the same amount as sulfur and chlorine) after calcium and phosphorus. It is needed to sustain life and needed for all organs to function. Potassium aids hormone regulation and blood vessel health. It also helps to balance liquid and electrolyte levels and aids in controlling blood pressure. It is necessary for gastrointestinal health and keeping acid-to-base ratios in check. It works with glucose and insulin usage. Heart, lung and kidney diseases are prevalent where potassium levels are too high or too low. Diets higher in potassium are associated with better blood pressure, less hypertension and less stroke risk. Most people living in the western world are potassium deficient.

A healthy diet usually allows for enough potassium consumption (although people who follow unhealthy diets usually don’t get enough). Sweating too much can potentially lead to lowered potassium, which can lead to muscle weakness, slower reflexes and digestive problems.

Chloride (Chlorine)

Chloride is a negatively charged form of chlorine –this is the form it takes when in the body. Chlorine works with sodium and water to allow for the flow of fluid. It is also crucial for digestion and most chlorine is found in your red blood cells. Chlorine helps the liver detox waste products and is also used to maintain the correct acid-base balance. It is stored in the kidneys. Although chlorine deficiency is of little concern in general, excessive water loss via profuse sweating, vomiting or diarrhea can create a chlorine deficiency, which can lead to potassium loss, low fluid volumes and an altered acid-base balance.

Calcium

Calcium is the most abundant electrolyte most of it is used in the bones. Small amounts are also used for cell signalling (coordinating cells to work together), blood clotting, muscle contraction (intra-cellular calcium causes muscle contraction while the removal of it causes the muscle to relax) and nerve function. Your entire nervous system depends on calcium. Calcium is present in every cell of your body. Calcium is also used to find dead cells and stop the body from wasting resources by repairing what is already dead. Calcium is also needed for brain growth and development. Lowered calcium levels can lead to lack of energy, bone, skin, and hair and nail problems, tingling or numb sensations and cramps.

Magnesium

This electrolyte is involved in over 300 enzyme system and biochemical processes in the body. These processes include protein synthesis, energy production, energy expenditure, muscle function, glucose level regulation, and blood pressure mechanisms. Most people don’t have enough magnesium and sweating further reduces magnesium levels. Low magnesium can lead to muscle weakness, ticks, twitches and tremors, spasms and cramps, depression and chronically low energy levels. Legumes and leafy greens are generally good sources of magnesium.

Phosphorus

Although most of us get enough phosphorus through our everyday diet, water loss can decrease phosphorus levels. This can lead to fatigue and weakness, irritability or anxiety, weight and appetite changes, nerve numbness and stiff joints and bone problems.

The effects of loss of these minerals shows that decreasing physical performance can be linked to the amount of fluids we lose during exercise.  Since we lose more than just water through sweat, we need to make sure that we look after our bodies and replace what is lost through proper hydration and nutrition. Stay Strong!

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