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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The Top 5 Keto Supplements for Success

Keto Supplements

Since I started writing my books, sharing my story and experiences with people on my blog, I have been getting a lot of people reaching out to me and asking questions. People are all interested in how this keto diet works - and what it could do for them.

One of the biggest questions that beginners tend to ask me is about vitamins and supplements. If you are new to dieting, the idea of supplementation alone can be daunting. With all the options available today, people just want to know what works.

For those reasons, I decided to put together a list of the 5 best keto supplements people can take.

The best supplements for keto

1. Medium Chain Triglycerides (MCT)

MCT oil can be a complete game changer for you - especially when you are first starting out. As the name suggests, medium chain triglycerides are a medium length chain of fats that are known as triglycerides.

Because of their shorter chain length, they are more easily digested than their long chain triglyceride (LCT) counterparts (which are typically found in our daily keto friendly diet).

The benefits of medium chain triglycerides for someone on the keto diet

The main benefit for us on keto is that they help to speed our body's fat adaptation period. They also minimize that dreaded 'keto flu'.

It also helps you to stay firmly in a state of ketosis (and burn fat consistently) once your body is fully fat adapted. MCT is a must have for anyone starting out on their keto journey.

2. Exogenous Ketones

The next must-have supplement on my list definitely has to be exogenous ketones.

Exogenous ketones, meaning ketones that are not produced inside the body, are just what they sound like. They are a form of ketones known as Beta-hydroxybutyrate (BHB), which your body normally creates on its own while in a ketogenic state.

The benefits of exogenous ketones for some on a keto diet

When you first start your ketogenic diet, taking Exogenous Ketones is a great way to jump-start your body's own ketone production. This will hasten the passing of the 'keto flu'.

Once fully fat adapted, people also use them as a way to stay in ketosis and still allow themselves a small 'cheat meal' once in a while.

Having these on your shelf really opens up a world of freedom that you just cannot get without them.

3. Electrolyte Supplements

One of the biggest and most neglected keto supplements on this list is definitely an electrolyte supplement like Potassium and Magnesium.

The biggest drawback of the keto diet is that your body becomes less efficient at drawing nutrients and maintaining electrolyte levels. Insulin is the hormone that tells your kidneys to absorb sodium and other minerals.

The whole keto diet is based on controlling carbohydrate and sugar intake - thus decreasing your insulin levels. Your kidneys are not being told to collect these minerals like they usually would be.

Taking a simple electrolyte will go a long way to prevent muscle cramps and keep your body well hydrated - and working great!

4. Omega-3 Fatty Acids

Another great keto supplement of choice is an Omega-3 Fatty Acid like fish oil.

Typical western diets tend to be high in Omega-6 Fatty Acids from things like vegetable oils and processed foods.

Ingesting Omega-3 Fatty Acids that are found in fish oil or krill oil is a great way to balance your body's Omega-3 to Omega-6 ratio.

Benefits of fish oil for people on a ketogenic diet

Omega-3 is great for join health. They lower the risk of heart disease and reduce inflammation.

5. Digestive Enzymes

Digestive issues (like nausea, diarrhea, and constipation) can be common in people who practice keto if they develop nutrient deficiencies.

Digestive enzymes can be a great answer to any one of these problems. When you make any sort of radical changes to your body's normal diet, it is important to keep your digestive health in mind. Always do whatever you can to support it.

Conclusion

These are just a few options that I believe will be highly effective and beneficial to you as you go on about your keto journey.

However, these are not the only options out there. There are simply tons of options to choose from. No matter what you decide to do, you should always do a little reading and research before you commit to spending your money.

Supplements can be the missing key that completely rocket you through to your ultimate goal - and beyond. Just listen to your body and give it what it needs. If you do this, you will go far!

J.P's Book: Keto Strong

Get your copy now!

If you are interested in learning more about the keto diet, pick up my brand new book, Keto Strong – A Beginners Guide to High Performance Keto, and let me help you get a jump start on your keto journey!

J.P. Wells

J.P. Wells has spent the last 13 years of his life learning about, and pursuing, a healthy and active lifestyle. After he sustained a life-changing injury during his time serving in the United States Military, he dedicated his time to learning and researching ways to heal and re-build his body to get back to the active lifestyle that he grew up loving.

J.P. Wells

On his blog J.P. Wells Fitness, J.P. Wells shares the knowledge and passions that he has come to learn from the fitness industry and fitness culture. He understands that health and fitness is not just a one-time choice but a lifestyle.

Success in your goals is not made up of large, single decisions; but rather a series of small choices that are made well throughout every day.

Check him out on Facebook or Twitter.

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What food has all the vitamins?

4 Foods that have all the vitamins

Before we look at the foods that contain all of the vitamins that you need, let's look at what those vitamins are.

What are the vitamins that your body needs?

1. Vitamin A
2. Vitamin B (B 1 (Thiamine), B 2 (Riboflavin), B 3 (Niacin), B 5 (Pantothenic Acid), B 6 (Pyridoxine), B 7 (Biotin), B 9 (Folate) and B 12 (Cobalamin))
3. Vitamin C
4. Vitamin D
5. Vitamin E
6. Vitamin K

What foods have all the vitamins?

1. Raw spinach
2. Salmon
3. Blueberries
4. Eggs

1. Raw spinach

Raw spinach is higher in some vitamins that are sensitive to heat than cooked spinach. Water soluble vitamins may also be lost through water drainage. Spinach has an enormous amount of health benefits. It contains antioxidants that clean out your cells and support eye health. The fiber in spinach feeds good gut bacteria.

Vitamins in spinach

According to Nutrition Data, 100 grams (or 3.5 Ounces) of raw spinach has:

• 9376 International Units (or 188% of your daily requirement) of Vitamin A
• 0.1 Milligrams (or 5% of your daily requirement) of Thiamine (Vitamin B 1)
• 0.2 Milligrams (or 11% of your daily requirement) of Riboflavin (Vitamin B 2)
•  0.7 Milligrams (or 4% of your daily requirement) of Niacin (Vitamin B 3)
• 0.1 Milligrams (or 1% of your daily requirement) of Pantothenic Acid (Vitamin B 5)
• 0.2 Milligrams (or 10% of your daily requirement of Pyridoxine (Vitamin B 6)
• 194 Micro-grams (or 49% of your daily requirement) of Folate (Vitamin B 9)
• 28.1 Milligrams (or 47% of your daily requirement) of Vitamin C
• 2 Milligrams (or 10% of your daily requirement) of Vitamin E
• 483 Micro grams (or 604% of your daily requirement) of Vitamin K
• 18 Milligrams of Choline 
• 550 Milligrams of Betaine

Spinach is good for your eyes.

2. Salmon

Salmon is high in protein which is crucial to keep all your body tissues strong - not just your muscles. It also contains Omega 3 fatty acids, which support brain, heart and cardiovascular health.

Vitamins in salmon

100 Grams (or 3.5 ounces) of salmon have the following vitamins:

• 50 International Units (or 1% of your daily requirement) of Vitamin A
• 0.3 Milligrams (or 23% of your daily requirement) of Thiamine (Vitamin B 1)
• 0.1 Milligrams (or 8% of your daily requirement) of Riboflavin (Vitamin B 2)
• 8 Milligrams (or 40% of your daily requirement) of Niacin (Vitamin B 3)
• 1.5 Milligrams (or 15% of your daily requirement) of Pantothenic Acid (Vitamin B 5)
• 0.6 Milligrams (or 32% of your daily requirement) of Pyridoxine (Vitamin B 6)
• 34 Micro grams (or 8% of your daily requirement) of Folate (Vitamin B 9)
• 2.8 Micro grams (or 47% of your daily requirement) of Cobalamin (Vitamin B 12)
• 3.7 Milligrams (or 6% of your daily requirement) of Vitamin C

Salmon is healthy.

3. Blueberries

Blueberries are also packed full of important vitamins. They make a tasty treat that gives you good nutrients instead of the unhealthy stuff that is found in sweets or other processed treats.

Vitamins in blueberries

100 grams (or 3.5 ounces) of blueberries contain:

• 54 International Units (or 1% of your daily requirement) of Vitamin A
• 2% of your daily requirement of Thiamine (Vitamin B 1)
• 2% of your daily requirement of Riboflavin (Vitamin B 2)
• 0.4 Milligrams (or 2% of your daily requirement) of Niacin (Vitamin B 3)
• 0.1 Milligrams (or 1% of your daily requirement) of Pantothenic acid (Vitamin B 5)
• 0.1 Milligrams (or 3% of your daily requirement) of Pyridoxine (Vitamin B 6)
• 6 Micro grams (or 1% of your daily requirement) of Folate (Vitamin B 9)
• 9.7 Milligrams (or 16% of your daily requirement) of Vitamin C
• 0.6 Milligrams (or 3% of your daily requirement) of Vitamin E
• 19.3 Micro grams (or 24% of your daily requirement) of Vitamin K
• 6 Milligrams of Choline
• 0.2 Milligrams of Betaine

Choose healthy.

4. Eggs

Eggs are highly nutritious. They contain all of the nutrients that are necessary for the development of new life. The whole egg (including the yolk) has more nutrients than the egg white on its own.

Vitamins in eggs

100 grams (or 3.5 ounces) of eggs contain the following vitamins:

• 1183 International Units (or 24% of your daily requirement) of Vitamin A
• 0.2 Milligrams (or 11% of your daily requirement) of Thiamine (Vitamin B 1)
• 1.2 Milligrams (or 68% of your daily requirement) of Riboflavin (Vitamin B 2)
• 0.2 Milligrams (or 1% of your daily requirement) of Niacin (Vitamin B 3)
• 3.5 Milligrams (or 35% of your daily requirement) of Pantothenic Acid (Vitamin B 5)
• 0.3 Milligrams (or 17% of your daily requirement) of Pyridoxine (Vitamin B 6)
• 114 Micro grams (or 29% of your daily requirement) of Folate (Vitamin B 9)
• 3.1 Micro grams (or 52% of your daily requirement) of Cobalamin (Vitamin B 12)
• 85.1 International Units (or 21% of your daily requirement) of Vitamin D
• 2.4 Milligrams (or 12% of your daily requirement) of Vitamin E
• 0.7 Micro grams (or 1% of your daily requirement) of Vitamin K
• 610 Milligrams of Choline
• 1.5 Milligrams of Betaine

Eggs are awesome.

How to get all of the vitamins that you need every day

As you can see, some of these super foods contain a lot of certain vitamins, while they contain less of other vitamins. In order to make sure that you get all of the vitamins that you need every day, make sure that you eat a healthy variety of these foods.

Don't only eat one of these foods per day. Have at least three of them regularly and mix it up with things like lemon juice, green tea, black pepper and ginger.

Two is better than one!

This salad is a fantastic option for combining super foods together into one easy and delicious meal. It contains chicken, avocado, spinach, lettuce, lemon juice, vinegar and black pepper. You can easily substitute the chicken for salmon and you can add eggs for even more vitamins. 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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