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Blog posts tagged with 'vitamin C'

Nothing Fishy About Fish Oil

Meditation relieves stress, improve circulation

Getting your proper intake of omega-3s can be tricky, especially if you’re not a lover of fish. One of the most important nutrients for health, it benefits overall wellness, including the heart, the immune system, brain health and more. However, much of the Western diet is lacking in omega-3s, replaced by the omega-6 fatty acids. An excess of omega-6s can cause inflammation, and can even lead to serious health risks.

Benefits from Top to Bottom

With American Heart Month coming up in February, it’s important to know that omega-3s are essential for good heart health. Several studies have demonstrated how people that eat a plentiful amount of fish have lower rates of heart risks. Fish oil also helps increase the good levels of cholesterol, also known as HDL. It can help reduce blood pressure and lower triglycerides.

It’s also a benefit for your mental health. The brain is made up of around 60% fat, which are mainly omega-3s. Research has shown that a proper amount of fish oil intake can prevent the onset of certain mental disorders. It’s also just handy for boosting normal brain function in general.

Weight management is a constant struggle for many, and fish oil can be a big help. Studies have shown that enough fish oil intake can help induce weight loss when in conjunction with dieting and exercise. Fish oil also has inflammatory properties, which helps out the immune system and general health.

The benefits are even more numerous, supporting healthy skin, early pregnancy, improving bone health, and even boosting your mood. But where best can you get your fill of omega-3s?

A Meal Rich in Omega-3s

Meditation relieves stress, improve circulation

  • Fish: A majority of fish oil comes from, you guessed it, fish. Foods such as salmon, mackerel and anchovies contain omega-3s, which makes up 30% of fish oil. It also contains important vitamins A and D, which helps boost the immune system and maintains healthy bone growth respectively. Mackerel specifically contains more than 3300 mg of omega-3s per serving, which is nearly 6 times the recommended daily dose for adults.
  • Nuts and Seeds: If fish isn’t part of your palate however, there are other foods to rely on. Walnuts are full of healthy fats which include omega-3s. They can go with nearly any meal, such as with fruits, in salads, or even baked into your favorite desserts. Flaxseeds are also a source for a specific omega-3 called alpha-linoleic acid or ALA, which the body cannot make on its own. They’re perfect for a breakfast meal, or can be blended into fruit smoothies. Cashew nuts are very flavorful, but more than that, they are full of omega-3s, making them a valuable snack.
  • Vegetables: Don’t be picky with your vegetables, because omega-3s are abound in them as well. Brussels sprouts may not be everyone’s most favorite, but it contains potent amounts of vitamin K and vitamin C, along with omega-3s. Spinach is another, and can be added most meals without affecting the flavor. Broccoli is also a big source of ALA, as well as being high in fiber, zinc and protein.
  • Oils: Adding certain oils to your meals can also help you reach your omega-3 goals. Canola oil is low in saturated fats and is very mild tasting. Other healthy oils include walnut oil, flaxseed oil and olive oil, which all have healthy servings of omega-3s.

Omega-3 Fish Oil: A Convenient Source of Helpful Fatty Acids

Despite the many health applications of fish oil, our diets don’t allow for much opportunity to have some. Omega-3 Fish Oil by GardaVita® can supply a high-quality source of omega-3s in easy-to-swallow softgels. They include two of the most important fatty acids, EPA and DHA. Get a convenient serving to help manage your overall health. There’s nothing fishy about good health!

Click here to Try Omega-3 Fish Oil today!

 

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Stay Up on Skin Health This Summer with These Super Foods

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Stay Up on Skin Health This Summer with These Super FoodsThe start of summer is upon us and with it comes the opportunity to enjoy trips to the beach, picnics, hikes, and other fun outdoor activities. If you plan on soaking in the sun and getting that tanned look or if you're outside for any other reason, remember to pay attention to skin health. Protection against UV rays is important and you should carry sunscreen with you at all times to avoid serious burns. There are, however, some super foods that can also help protect and support the health of your skin from the inside.

Add Some Antioxidants to the Mix

Fruits and summertime go together like wine and cheese. Besides being great for hydration, fruits can provide other nutrients that are beneficial to skin health. Watermelon, for instance, is made up of 90% water and great for those hot afternoons in the sun. But it also contains vitamin C, which is crucial for your body's continuous production of collagen—the main building block of skin cells. Vitamin C's antioxidant and immune support properties make it the perfect weapon against free radicals that can cause oxidative damage to skin and other organs. Berries can be another go-to source for preventing oxidative damage to your skin. Blueberries, raspberries, blackberries, strawberries…take your juicy pick. These antioxidant-rich summer soldiers can provide your body—and especially your skin—protection against free radicals. If citrus fruits are more along your line of taste, you can also get your fill of vitamin C from oranges, grapefruits, lemons, and limes. Squeeze the latter two into your water to not only enjoy a refreshing drink, but an extra splash of vitamin C and its collagen-building benefits. Some of these citrus fruits also have other collagen-producing ingredients such as the amino acids proline and lysine that can promote firmer and more supple-looking skin. Not to be outdone, pineapples contain a compound called bromelain. Studies have found that bromelain helps ease inflammation, which may come in handy if you are experiencing any discomfort from sunburn.

Are They Fruits or Vegetables?

While there may be some debate whether tomatoes and cucumbers are fruits or vegetables (technically, they are fruits because they bear seeds) there is no debate about their health benefits, especially for your skin. Tomatoes contain lycopene which has been shown to help stave off unwanted lines and wrinkles. It, too, is another helper in the collagen-production area. The use of cucumber in facial treatments is no fluke either. Made vastly of water, cucumbers can hydrate and replenish skin, and reduce puffiness and inflammation, especially around the eyes. Cucumbers are another powerful ally in the fight against free radicals, which can bring on unwanted blemishes and other age-related skin damage.

Vegetables, Omegas, and the Power of the Coconut

Fruits aren't the only foods that can give you super skin. Vegetables such as dandelion greens contain a healthy amount of vitamin A, another powerful antioxidant agent in the free-radical battle that can help you avoid unwanted skin damage caused by oxidative stress. Spinach and oily fish such as salmon also contain omega-3 fatty acids, which regulate your skin's oil production, giving it that natural, healthy-looking glow. Want to create a super skin-supporting meal? Whip up a salad of dandelion greens, berries, and cucumbers. For protein, add salmon. And don't forget to wash it down with coconut water, an amazing, hydrating drink containing powerful electrolytes and potassium which can help deliver more nutrients to your skin by supporting circulation. If you're going to be outdoors this summer, make sure you give your skin the proper support. With these super foods you can not only get the nutrients your body craves daily, but the valuable skin protection needed to keep your skin look healthy and youthful. Enjoy the summer season the right way today!

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The ABCs of Health: How Well Do You Know Your Vitamins?

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The ABCs of Health: How Well Do You Know Your Vitamins?Essential vitamins and minerals are vital to everyday health. Interestingly, the uses of many essential vitamins were discovered only when people observed the effects that their deficiencies caused. The more we understand about our health the more we realize our minds and bodies need proper daily support to function properly. How much do you know about the essential vitamins and minerals you need each day?

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Vitamin A (as known as retinol or beta-carotene) is said to help build good vision and promote bone development. It has antioxidant properties to support immune and cellular health. Vitamin C, also an antioxidant, is a water-soluble vitamin that is important for building connective tissues (such as joint cartilage and collagen), bones, and teeth. It assists in metabolizing other vitamins and is vital to proper immune system function. Vitamin E helps maintain healthy cells and may help promote cognitive function. Like vitamins A and C, it also functions as an antioxidant. Studies have shown that combinations of vitamin A, C, and E help protect the macula, the region of the eye that is integral for detailed vision. All three nutrients can be found in many different foods, so you aren't limited for choice:

  • Vitamin A – Sweet potatoes, beef liver, fruits and eggs.
  • Vitamin C – Citrus fruits, peppers, and greens like broccoli.
  • Vitamin E – Whole grains, nuts, and spinach.

Being Healthy Doesn't Need to "B" Complex

The B-complex vitamins are mostly concerned with energy production in your body. Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), and B6 all help metabolize or produce energy. Vitamin B1 helps metabolize carbohydrates, while B3 releases energy from carbohydrates and fats. Vitamin B2 assists in energy production and red blood cell formation, while B6 supports nervous system function. Red blood cells are vital in transporting fresh oxygen to every part of your body and taking carbon dioxide back to the lungs. Another important B vitamin is B9 (folic acid). Folic acid is known to support a healthy brain and heart, and it also synthesizes proteins and DNA. Folic acid can be found in green, leafy vegetables and whole grains. A study done at the Department of Neurology, Oregon Health & Science University, on B vitamins as biomarkers showed favorable results for supporting cognitive health and brain function with folic acid.

D + Calcium = Healthy Bones

Vitamin D and calcium are two of the most important vitamins and minerals for the integrity of your bones and teeth. Even though vitamin D is quite well known, recent reports say many people still aren't getting enough. Research shows that, worldwide, an estimated 1 billion people have inadequate levels of vitamin D in their blood, and deficiencies can be found in all ethnicities and age groups. Vital to healthy bones and immune function, vitamin D can be produced in skin cells whenever you're exposed to UV rays from sunlight. Despite this fact, people may still not be getting enough sun exposure due to location and skin being concealed by clothing. Vitamin D also aids the absorption of calcium and phosphorus. Together, all three nutrients keep your internal structure strong and healthy.

"Zinc" Hard About Other Nutrients

Once you've checked off all the letter-vitamins on your nutrition list, don't forget to include minerals in your diet, too. Trace minerals such as iron and selenium are all important to your daily health, albeit in small doses. Iron is necessary to produce the hemoglobin found in red blood cells. Recent studies have also highlighted the importance of iron in brain development, showing it is needed for the mind as well. Selenium is an antioxidant that helps protect cells from free radical damage. Zinc is an essential mineral to many different bodily processes. Most notably it supports immune function. A recent study looked at the role that both vitamin C and zinc play in boosting immune health. Results showed that supplementation with a combination of zinc and vitamin C "was found to improve components of the human immune system such as antimicrobial and natural killer cell activities."

Multitask Your Nutrition with a Multivitamin

Keeping track of all the amounts and types of vitamins you need to take each day can be exhausting, but it's worth the effort because of all the ways they can positively influence your health. Luckily there are multivitamin supplements out there that can help you reach the recommended daily value of all these essentials. Multivitamins are often called a daily insurance policy on nutrition. By understanding the basics and where to get them, you can stay one step ahead in fortifying good, daily nutrition for healthy living.


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A Healthy Smile May Reveal More About Your Health Than You Realize

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A Healthy Smile May Reveal More About Your Health Than You RealizeWhen it comes to oral health and hygiene, there’s a universal understanding that it’s important to brush and floss twice daily to protect against cavities. But did you know that research has suggested that your oral health mirrors the health of your whole body? The mouth-body relationship can influence your heart and digestion, as well as your immune system, so the condition of your teeth could indicate the state of your overall health.

Oral Care Beyond the Brush

Proper care for your teeth and gums doesn’t just come from brushing and flossing twice a day; there are many essential vitamins and minerals that can help you keep your teeth, gums, and mouth healthy and clean. Let’s take a look at some of the most important ones you can supplement into your daily nutrition.

Calcium

Universally known as vital to forming and maintaining healthy bones, calcium can also help strengthen your teeth and your jaw bone where your teeth are set. It is vital for people no matter what their age or gender to get the recommended daily amount of calcium to continue maintaining healthy bone density. Milk is the most well-known source of calcium, but collard greens, tofu, and supplements are also good non-dairy sources of calcium.

Vitamin D

Vitamin D is just important as calcium for strong bones and teeth because it helps your body absorb calcium. Your body produces vitamin D when your skin cells are exposed to sunlight, but if you spend a lot of time indoors you may need to supplement additional vitamin D into your diet, both for you oral and overall health.

Vitamin C

Vitamin C can help reduce inflammation and protect your teeth and gums. It is also crucial to supporting a healthy immune system and helps to form strong connective tissue as well as teeth and gum tissue. Vitamin C is also water soluble, so any excess gets flushed out of your body. It is recommended that people take vitamin C every day, but if you’re getting your vitamin C from fruit juices, limit yourself to 1 glass of juice per day because citric acid in fruit juices can actually wear down tooth enamel.

Water

Water might be the most underrated liquid on the planet. This building block of life, however, also provides oral health benefits. Water helps keep the mouth hydrated by stimulating saliva flow, which cleans your mouth by neutralizing bacteria. It’s recommended that you drink 8 glasses of water a day.

A Few Minutes a Day

Oral hygiene is a lifelong task. But it is one of the easiest tasks you can do to support your well-being. Proper brushing and daily flossing, as well as regular dental checkups can ensure that you will enjoy a healthy smile throughout your life. But there are also foods you can eat between brushing to give your oral health the extra boost needed for a bright and healthier smile.


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Can You Guess Which Ordinary Fruit Is as Nutritious as the Trending ‘Superfruits’?

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Can You Guess Which Ordinary Fruit Is as Nutritious as the Trending ‘Superfruits’?Fruits have long been touted as a necessary staple of our daily diet and nutrition needs. But according to experts, we aren’t getting enough. The USDA recommended serving of fruit—depending on your age—is at least 2 cups a day. The benefits of natural fruits are nothing short of wondrous, but every month there seems to be a new “superfruit” trend being hailed as the best fruit around. Often forgotten is one of the go-to staples that we have relied upon for years: the apple. While it may not be as glamorous or exotic-sounding as the acai berry, pomegranate, papaya, or kumquat (all of which are nutritious in their own right) an apple contains just as many vitamins and nutrients to give you the boost you need from your daily fruit intake.

Plentiful Benefits from a Familiar Fruit

A simple apple has many nutritional benefits. As a handy and relatively inexpensive snack a medium apple contains around only 80 calories and is fat free, sodium free, and cholesterol free. It can also support a healthy immune system because of its vitamin C content. A single apple holds enough nutritional value to cover half of your daily recommended intake of fruit!

Nutrition is Skin Deep

Many of the nutritional benefits of an apple can be derived from its skin. The skin of an apple can contain up to 3.3 grams of fiber. This type of dietary fiber can help support healthy cholesterol levels, aid digestion, and keep you feeling fuller for longer. Apple skins also contain a high amount of the antioxidant, quercetin, which can help protect against free radical damage. Quercetin is a phytochemical possessing anti-inflammatory qualities that can be beneficial to your heart. Apples can be seamlessly integrated into your daily diet because they make for such a convenient and inexpensive snack that can last longer than most fruits. An apple kept in a bag in your refrigerator can stay fresh up to three weeks.

Covering the Crucial Areas of Your Daily Nutrition

The USDA guidelines for fruits and other food groups exist to help steer you towards making healthier food choices. Apples can be a tasty, nutritious way of complementing your daily intake of nutrients that your body needs for top performance and overall health maintenance. But if you’re on a diet that restricts the type of food you can eat, you don’t like a particular food group, or you simply don’t have time to eat healthy meals all of the time, you may not be getting all the nutrition you need. Supplementing your diet with the proper antioxidants, vitamins, and minerals is a perfect way to fill in the nutritional gaps regardless of your eating habits. Balance is always important and making sure you get sufficient levels of essential daily nutrients can be vital to supporting a healthier way of life.


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