Calcium deficiency: your complete guide to it

What are the symptoms of calcium deficiency? What happens in the body when calcium levels are low? What are the treatment options? Read the article to learn more.

Contents of the page
an introduction
What is calcium deficiency?
Causes of calcium deficiency
Symptoms of calcium deficiency
Complications of calcium deficiency
Diagnosis and treatment
Ways of protection from injury
Recommended quota
In the following article, we will learn about the symptoms of calcium deficiency, treatment and treatment:
What is calcium deficiency?
Calcium is an important and necessary mineral for the body, which it needs in particular to build strong bones and teeth, and is also important for heart and muscle health.

When the body does not get enough calcium, this increases the risk of developing diseases such as:

Osteoporosis.

Hypocalcemia

Osteopenia

If children do not get enough calcium at a young age, this may hinder their growth to normal height in adulthood.

Causes of calcium deficiency
There are many reasons behind calcium deficiency, including:

Not getting enough calcium for prolonged periods, especially in early childhood.

Taking drugs that reduce the body's ability to absorb calcium.

Sense the body of foods rich in calcium.

Various hormonal changes, especially in women.

Genes and genetics.

Hypothyroidism.

Malnutrition or malabsorption.

Lack of vitamin D levels, which reduces the body's ability to absorb calcium.

Acute pancreatitis;

Deficiency or hyper magnesium in the body.

Hyperphosphatemia.

Trauma or sepsis.

Kidney failure.

Blood replacement in large quantities.

Some chemotherapy drugs.

Thyroid surgery.

Usually, a person does not have a calcium deficiency overnight, but gradually develops when you do not get enough calcium for prolonged periods and the symptoms of calcium deficiency begin to appear gradually.

Symptoms of calcium deficiency
Symptoms of calcium deficiency do not appear in the early periods, as the body continues to supply itself with calcium by taking it from the bones.

But prolonged calcium deficiency has serious health effects and symptoms, including:

Confusion, confusion and memory loss.

Muscle spasm and tightening.

Numbness and numbness in the hands, feet and face.

Depression.

Hallucinations.

Thinning and weakness in nails.

Easy exposure to bone fractures.

Calcium deficiency can affect all parts of the body, including slowing hair growth, skin damage, pallor and weakness.

Complications of calcium deficiency
Complications of deficiency include symptoms of calcium deficiency, some of which may be serious, such as:

Eye damage.

Disturbed heartbeat.

Osteoporosis.

Disability.

Spinal fractures and bone fractures are damaged.

Difficulties in walking.

If the disease is left untreated, it can eventually cause death!

Diagnosis and treatment
The normal levels of calcium in an adult's body range from 8.8-10.4 mg per deciliter. If a person has a calcium deficiency, it can be easily treated.

These are the therapeutic solutions offered:

Take calcium supplements under the supervision of your physician, observing the recommended doses.

Simple changes in diet and intake of more calcium sources.

If the above two methods are not enough, your doctor may resort to administering calcium deficiency regularly.

Usually the positive effects of treatment begin to appear on the patient a few weeks after the start of treatment.

But in people with severe deficiencies who develop serious calcium deficiency symptoms, consecutive periods of treatment of 1-3 months of treatment and monitoring may be required.

Interaction of calcium supplements with drugs
Calcium supplements may interact negatively with the following drugs:

Blood pressure medications.

Medicines containing aluminum.

Cholesterol lowering medications.

Estrogen treatments.

Diuretic drugs.

Some types of antibiotics.

Methods of protection against calcium deficiency
You can protect yourself from calcium deficiency and avoid its unpleasant symptoms by following these rules:

1. Proper nutrition

Include calcium sources in your daily diet, and because calcium-rich dairy products are high in saturated fats, try choosing low or skim copies.

Here are some calcium-rich foods:

sardine.

Salmon.

Tofu.

Adimami.

White Beans.

Broccoli.

Dried figs.

Fortified orange juice.

2. Do not excessive calcium intake

Calculate the required amount of calcium according to age group and gender, making sure not to take excess calcium or supplements, after consulting your doctor.

3. Check your vitamin D levels

Vitamin D increases the body's ability to absorb calcium, so make sure you get enough vitamin D daily.

Here are some foods rich in vitamin D:

Fatty fish, such as salmon and tuna.

Fortified orange juice.

Fortified milk.

Portobello mushroom.

eggs.

Be sure to get adequate exposure to the sun, which helps the body to make vitamin D and thus reduce the chances of infection and the emergence of symptoms of calcium deficiency.

Recommended intake of calcium
The recommended rations of calcium for different classes are as follows:

1- Children

These are quotas by age group:

Infants under 6 months of age: 200 mg of calcium per day.

Infants aged 7-12 months: 260 mg of calcium per day.

Children 1-3 years: 700 mg of calcium per day.

Children aged 4-8 years: 1000 mg of calcium per day.

Adolescents aged 9-18 years: 1300 mg calcium per day.

2. Women

These are quotas by age group:

Women aged 19-30 years: 1000 mg of calcium per day.

Women aged 31-50 years: 1000 mg of calcium per day.

Women aged 51-70 years: 1200 mg of calcium per day.

Women older than 71 years: 1200 mg of calcium per day.

Women generally have to increase their calcium intake at an earlier age (specifically in middle age) than men. Calcium intake is especially important before menopause.

3 - men

These are quotas by age group:

Men aged 19-30 years: 1000 mg of calcium per day.

Men aged 31-50 years: 1000 mg of calcium per day.

Men aged 51-70: 1000 mg of calcium per day.

Men over the age of 71: 1200 mg of calcium per day.

By Dr Mahad Shah
Ms Productions

10 Benefits of Vitamin C

Do you know what are the benefits of vitamin C for the body? Vitamin C enters the process of collagen formation in the body, and many others, learn about its benefits in this article.

Do you know what are the benefits of vitamin C for your body, your health and your appearance? This and more will be recognized in the following article.

Vitamin C Benefits
There are a number of reasons that highlight the benefits of vitamin C, especially taking it in the form of supplements, including:

1- Combating influenza and colds
Vitamin C is effective in preventing colds and flu and also in treating it, and many people testify to it, as the vast majority of studies support this position.

It all depends on the dosage, which should be high enough for treatment or for prevention of influenza.

2- Treatment of viral diseases
Vitamin C cures most viral diseases when used correctly. For example, Dr. Friedrich Kellner documented 60 cases of polio, which he treated with injections containing vitamin C.

The recovery was complete, and none of the children had any muscle damage.

Giving vitamin C to children before and after receiving the vaccine protects them from potential damage to the vaccine itself, and children who receive an adequate daily dose of this vitamin, are less likely to be vaccinated against viral diseases.

3 - lower cholesterol
Vitamin C lowers cholesterol levels, and cholesterol is a necessary substance for the body.According to the molecular correction approach, the cholesterol level increases when the body needs it.

Apparently, vitamin C works in a way that eliminates the body's need for high cholesterol in the blood.

4. Promote eye health
Vitamin C is present in a high concentration in all parts of the eye, which indicates that the eyes need it. Taking vitamin C effectively and quickly lowers high intraocular pressure, preventing glaucoma.

It is likely that vitamin C intake also prevents cataract, and works together with vitamin E to prevent diabetes damage to the retina.

5 - protection from the pressures of life

The highest concentration of vitamin C in the body is in the adrenal glands, where it prevents the erosion of the strength of dealing with life stress.

6. Protection from environmental toxins
Vitamin C works on:

Neutralizes or reduces the damage caused by many environmental toxins, including benzene, pesticides, nicotine, nitrates, radiation and heavy metals.
Reduces the harmful effects of smoking and alcohol.
Today, we need more vitamin C than in the past, because of the large amount of toxins in our modern environment.

7. Protect the heart and circulatory system
When there are high levels of vitamin C in the blood, the initial process of atherosclerosis can be avoided, and the combination of vitamin C and amino acid lysine can reduce plaque in the arteries.

This process leads to relief for suffering from angina, usually within ten days to a month.

8- Collagen production
Vitamin C produces collagen, the body's connective protein, and is therefore essential for the health of connective tissues, such as skin, bones, tendons, gums and blood vessels.

Because of this feature, vitamin C is necessary for wound healing and should therefore be used as a treatment before and after surgery.

9. Combating cancer
There are many features of vitamin C that protect against cancer.

10. General positive impact
Vitamin C seems to be the most important drug among the existing drugs. Almost no disease can affect it positively, but the important thing is the right dose.

How do we get vitamin C?
Before getting into the benefits of vitamin C, first start with the question arises - is it better to take vitamin C supplements? Is it enough to rely on the amount of vitamin C obtained from eating fruits and vegetables?

The answer to this question is clear: it is almost impossible to get enough vitamin C from food.

Humans are a mammal that does not produce this vitamin because of a genetic mutation, while other mammals produce vitamin C in their bodies in the amount of 40-300 mg per kilogram of body weight, and does not produce even one milligram of it.

We conclude that a person weighing 70 kg needs at least 2800 mg of vitamin C per day, even a diet rich in fruits and vegetables, provides only 10% of this amount.

The recommended dose of vitamin C
Vitamin C is safe to use, but it remains a strong substance, and safe and effective use of vitamin C requires a lot of knowledge. Each person has a different reaction, and also the needs of each person change with changes in their situation.

Before taking vitamin C, it is important to consult a specialist in the subject of medicine with molecular correction as it is important to consult a doctor before taking any medication.

Among people who are prevented from taking high doses of vitamin C:

Those who have a high iron level.
Those who have congenital deficiency in the enzyme G6PD.
Most people are able to take effective doses of vitamin C.

Warnings and risks
Now we will address some of the objections to high doses of vitamin C:

According to studies from Harvard Medical School and others, vitamin C does not lead to kidney stones, and there is no basis for claims that it harms the liver or kidneys, causes cancer, destroys vitamin B12, etc.
The recommended daily dose of vitamin C, is 60 mg, which prevents the occurrence of scurvy, but this disease appears only at the end of the process of atrophy. But the adequate dose for young people is not the same for the elderly.
It is true that a high dose of vitamin C is absorbed less compared to a low dose, but only in percentage terms.

Any larger quantity - 100% of 500 or 50% of 5000? What is not absorbed and remains in the intestine protects the intestinal cells from toxins and cancer. What is absorbed is excreted in the urine and prevents urinary tract contamination.

In conclusion, the concept of vitamin C in the public should be changed.

By Dr Mahad Shah
Ms Productions

The most important questions about vitamin D3

Usually some important questions about vitamin D. The following is a list of the most famous with the answers:

Vitamin D3, known scientifically as cholecalciferol, is a vitamin D formula that is synthesized in the body, after the skin has been exposed to ultraviolet light, and has many benefits to the body.

What is the function of vitamin D3 in the body
Vitamin D3 simply forms a protein that binds with the calcium found in the digestive tract, making calcium absorbable into the bloodstream and thus reaching the tissues that need calcium.

Vitamin D3 balances calcium and phosphorus in the blood. In addition to its role in promoting one of the important functions of the kidneys is the reabsorption of calcium and phosphorus into the blood as much as the body needs, which makes him an important role in the process of building bones and teeth.

Vitamin D3 also adversely affects the thyroid gland, preventing calcium from leaving the bones and returning to the blood when the body does not need it.

In most references, we find that it has many functions also the most important effect on muscle strength and strengthen the immune system and thus become an impact on the prevention of cancer tumors, scientists also emphasize that it has an important relationship in what is known as insulin resistance, which is one of the most important causes of diabetes.

From these important functions we can deduce the diseases that can affect the body when the lack of this vitamin. The most important are rickets in children and osteomalacia in adults, and osteoporosis in the elderly, which leads to ease of bone fractures.

Other possible effects of vitamin D3 under study are depression, cardiovascular disease, high cholesterol and immune diseases.

What are the sources of vitamin D3?
There are a number of sources of vitamin D3, but the most important is to expose your skin to the ultraviolet rays of the sun to make the vitamin inside the body. The consensus is that the best times to expose your body to the sun is before 10 am or after 3 pm. Exposing the face, limbs, shoulders and back to the sun for 10 to 30 minutes at a time for several days a week is enough to convert the cholesterol in the skin into vitamin D3. Even on cloudy days, 50% of UV rays can reach the skin. But sunscreens prevent them from reaching the skin according to their strengths.

Perhaps it must be mentioned here that the glass does not allow ultraviolet rays to pass through it, so the exposure to sunlight from behind the glass does not benefit.

It is also known that people with dark skin do not benefit greatly from sunlight when exposed to it, as the pigment melanin in the skin in higher quantities than others may not allow to benefit from the rays effectively.

Foods rich in vitamin D3 are generally fatty foods, since vitamin D3 is a fat-soluble vitamin. The most important are:

Whale liver oil, where a teaspoon contains 1,360 IU.
Fatty fish such as salmon and tuna, which contain approximately 150-400 units per meal.
A glass of vitamin-fortified milk, containing approximately 120 units.
Liver and red meat containing about 40 units.
One egg contains about 40 units.
A glass of orange juice contains approximately 130 units.
Most physicians in the Arab world have noticed that the vast majority of people who have been analyzed for vitamin D3, the results were less than 30 ng / mg, most likely due to insufficient sun exposure. Thus, they are provided with vitamin supplements in proportion to the results of the analysis.

By Dr Mahad Shah
Ms Productions 
22/11/2019

Vitamins are important for brain health

By getting some important vitamins, the brain can maintain health and enhance its functions, as these vitamins contain many compounds and are useful for various organs of the body.

Although the brain accounts for only 2% of total body weight, it consumes more energy than any other organ, which is approximately 20% of the body's energy.

The brain therefore needs different nutrients that keep it active and maintain and enhance brain function.

The most important vitamins for the brain
Here are the most important vitamins to get for brain health.

1. Vitamin B
Vitamin B is the best vitamins for brain health, especially vitamin B12.

Since high levels of homocysteine cause impaired brain function, B vitamins are known to help maintain homocysteine levels.

B vitamins are folate, vitamin B12, and B16.

The deficiencies or birth defects in the enzymes involved in the metabolism of these vitamins are linked to

In addition to its role in homocysteine ​​metabolism, B vitamins are closely involved in cell energy production.

To get B vitamins in their various forms, it is recommended to eat peas, eggs, whole grains, milk, chicken, fish, and broccoli.

2. Vitamin C
Vitamin C can help support brain health because of its antioxidant activity.

Vitamin C is an important factor in the oxidation and reduction process of the central nervous system, linking the inadequate dietary supply of vitamin C to the negative effects on cognitive performance.

This is especially true for people with aging because vitamin C deficiency is more common in older people.

Vitamin C is available in citrus fruits such as orange and tangerines, as well as kiwi, strawberries and guava.

3. Vitamin E
Vitamin E contains a mechanism similar to vitamin C and brain health because it is also an antioxidant.

Low levels of vitamin E cause poor brain function and help protect the brain from many health problems.

There are many foods rich in vitamin E, such as nuts, broccoli, avocado, tomatoes, sunflower seeds, and olive oil.

4.Vitamin K
When we think of vitamin K, we often associate it with strong bones.

But we should also think about brain health, since vitamin K affects spongolipids, fatty acid compounds used as building materials in brain cell membranes,

Increased vitamin K intake is also associated with dietary phenytokleonone, which helps increase cognition and reduces the chance of blood clots, especially in the elderly.

Vitamin K is available in leafy vegetables such as spinach, watercress, cabbage, and broccoli.

It can also be obtained from fruits such as avocado, kiwi and grapes, as well as soybeans, eggs, meat, and liver.

Important things for brain health
In addition to previous vitamins, three key things to promote brain health include:

Exercise: The benefits of exercise not only improve physical fitness, but also help maintain brain health, cognitive strength and memory.
Sleeping well: Getting enough sleep a day is critical to overall health, as well as brain health. During sleep, toxins are removed from the brain.
A healthy diet: Different nutrients also help boost brain function, so eating different foods is recommended to get all the important elements and vitamins that are beneficial to the brain.

By Dr Mahad Shah
Ms Productions

Healthy habits to preserve teeth 8 Maintain healthy habits to protect your teeth

Do you want to keep your teeth healthy and safe for longer? It is not difficult to start early, following simple daily habits. Here are eight healthy habits to keep your teeth healthy:

Dreaming of a beautiful and attractive smile! Taking care of the health of your mouth and teeth is the best way to achieve this.

It's not just about brushing your teeth well, but also about a range of daily habits that play an important role in keeping your teeth healthy.

1- Use floss and mouthwash
If you don't clean the teeth properly and use only a toothpaste and toothpaste, this will certainly not help you reduce your risk of tooth decay and gum disease.
Using floss, mouthwash, brush and putty is the best way to ensure that your dental care is correct. Watch video How to use mouthwash!

Make sure to use the mouthwash in particular, along with daily dental cleaning at least twice a day, to ensure that the cleaning process reaches 100% of the oral cavity. This will protect yourself from oral and dental problems, and fight infections of the gums and bad breath, and studies have shown that the use of rinse reduces the accumulation of plaque by 52% more than using a toothbrush and floss only.


2. Use a soft toothbrush
It is usually recommended to use a small brush with soft bristles moistened with water, and stay away from types of dry hard toothbrushes that may cause enamel erosion over time and gum surgery, which may make your teeth weak and yellowish.

Always rinse the toothbrush with lukewarm water to soften it before using.

3 - reduce the discussion, and eating healthy snacks
If you eat 3 meals a day make sure they are low in carbohydrates and simple sugars that may harm your teeth.

Try to avoid as much as possible eating a large number of snacks and discussions during the day, especially high sugar and unhealthy, such as juices and soft drinks.

4- Avoid smoking
Smoking is a bad habit that damages all parts of your body, but it can be one of the most harmful habits that damage your teeth and gums. Smoking reduces blood flow to your mouth, which may increase your chances of getting gum disease and mouth cancer. It also caused the discoloration of the teeth and yellowing, and the occurrence of bad smell. Not only that, but if you receive dental treatment or have oral surgery, smoking can slow the healing process. Read also about.

5- Visit the dentist regularly
People may be afraid to visit the dentist because they are afraid of the pain or injections that may accompany the visit, but if you want to protect yourself from this suffering, you and your children should repeat this visit regularly.

6- Eat gum
We may encourage you to chew chewing gum at least once a day.This means sugar-free chewing gum, which may promote saliva production in your mouth, and reduce its dryness, which may increase the likelihood of germs multiplying in your mouth.

In addition, the results of a recent Japanese study showed that chewing gum may increase vigilance by 10%, by improving blood flow to the brain, in addition to its role in brushing teeth and leftovers and neutralizing acids.

7. Use straw
Of course we do not recommend drinking any of the soft drinks or containing soda that may harm your teeth, but here we will give you another important advice, which is to use straw (lollipop) when eating any of the sour drinks or that may damage the many teeth, such as citrus drinks or Sweetened juices. This will reduce the chances of enamel erosion due to acid, or tooth decay due to sugars.

8. Change the toothbrush constantly
Changing your toothbrush periodically is important in order to maintain oral health in general. Toothbrushes should be changed every 3 months, after which they become ineffective and contaminated.

By Dr Mahad Shah
Ms Productions

Potassium K
 kalium (K)
Contents of the page
What is the potassium assay K
Warnings
Screening results
Analysis of the results
In this test the concentration of potassium k in the serum is examined. Potassium is the most common cation within cells and plays an important role in maintaining the electrical balance on the cell surface. Potassium is of great importance in the process of communication between different cells in the nervous system and communication between nerves and muscles. It is also important in the process of transporting signals and food from outside the cell into it.

Aldosterone, which causes the release of potassium in the urine when it rises, keeps cation when it is low.

A slight change in level may have very serious consequences: malfunction of the nervous system and muscles and serious disorders of the heart rhythm.

Warnings
Public
Blood bleeding at the site of taking blood (if this occurs, ice should be placed on the area)

During pregnancy:
There are no problems or special effects.

Breast feeding:
There are no problems or special effects.

Children and infants
There are no problems or special effects.

Elderly:
There are no problems or special effects.

Driving:
There are no problems or special effects.

Drugs that affect the result of the examination
These drugs may affect the level of potassium in the blood: blockers (ACE), blockers (B) (Beta blockers), dacton (Aldactone), (slow K).

Drugs that raise the level of potassium: potassium penicillin, glucose.

 Drugs that reduce the level of potassium: diuretics, amphotericin (B) (Amphotericin B), tetracycline (Tetracyclin), insulin (Insulin), Ventolin (Ventolin), Breklin (Bricalin), (Kayexalat).

Hemolysis in the test tube may cause a false increase in the potassium level. It is therefore recommended to use a large needle, not to tighten the rubber around the vein too much, and to send blood to the laboratory immediately after taking it.

Screening results
In men
Sound results:

 3.5 - 5.2meg / L

In women
Sound results:

 3.5 - 5.2meg / L

In children
Sound results:

 3.5 - 5.2meg / L

Analysis of the results
Low level (hypokalemia-Hypokalaemia): Low potassium level usually stems from its loss in urine due to taking diuretic drugs, diarrhea and vomiting, secretions from a gastrointestinal tumor, high level of aldosterone, Cushing's syndrome, or excess consumption of licorice.

 Another rare condition is congenital syndrome causing bouts of hypokalemia and paralysis.

The change in blood acidity may also affect the serum potassium level, because changing the concentration of hydrogen ions leads to a change in the concentration of potassium ions: for example, when the body wants to restore the basal blood to normal, it removes hydrogen ions from cells and in turn enters ions. Potassium into the cells leading to a lack of blood. But in this case the decrease in the amount of potassium in the body is not real, but this lack of potassium in the blood is the result of a change in the concentration of potassium outside the cell and not inside.

High level (Hyperkalemia) may result from tissue destruction, following exposure to muscular mash (Rhabdomyolysis), hemolysis, renal inability to excrete potassium (such as kidney failure), hyperacidosis, Edison's disease, and a rare syndrome called Hyperkalemic periodic paralysis. Not to be confused, as this syndrome may occur with a high or low level of potassium, as well as medications such as aldactone, blockers (slow K), (ACE).

A change in the potassium level may lead to weakness and an arrhythmia (Arrhythmia). A slight change in the potassium level may lead to changes in the electrocardiogram (ECG), so ECGs are used to assess the seriousness of the change in the concentration of cations. After diagnosing a change in the level of potassium the patient must be admitted to the hospital, start treatment and at the same time conduct tests to diagnose the cause of these changes.

By Dr Mahad Shah
Ms Productions

Benefits of vegetables for your body health and immunity

A diet rich in vegetables may reduce the risk of stroke, cancer and many other ailments. Learn about the benefits of vegetables now.

Eating vegetables is not limited to those who aspire to lose weight or maintain it! Perhaps it has become very obvious to you that the benefits of vegetables make it a necessary food during the day, and that it should be the first priority of your daily dishes.

Those who eat vegetables and fruits as part of their daily diet were found to have a lower risk of many chronic diseases. So the USDA's recent recommendations are that half the healthy dish should contain vegetables and fruits.

So here we will talk to you about the most famous benefits of vegetables for your body that may encourage you to eat:

Superfoods and a source of vitamins and minerals
Vegetables are a rich source of many nutrients important to the body and to strengthen its immunity, it is a source of dietary fiber, and for many important vitamins and minerals such as: vitamins A, E and C, potassium, magnesium, calcium, iron, folic acid, and other antioxidants and plant compounds important for immunity the body.


Some types of vegetables come under the name of super food, as many studies have shown that some of them are important in strengthening immunity and contain special substances and strong compounds in the fight against free radicals and infections and the prevention of cancer and other chronic diseases, and one of the most famous examples Forth: broccoli, tomato, garlic, spinach.

Helps in weight loss
Vegetables are low in calories and fat.In contrast, they are a high source of dietary fiber and water, which requires an important element in dieting programs or any healthy diet that targets weight loss.It will help to increase the feeling of satiety and fullness of the stomach, thus reducing the volume of meals eaten during the day.

It is usually advisable to eat a dish of vegetable salad before the main meals or even during snacks to overcome the feeling of hunger and to serve the goal in the descent or maintain weight.

Promote digestive health
Thanks to the high dietary fiber contained in vegetables, they are very important in promoting digestive health, digestion and excretion.

Contributing to prevent constipation and thus prevent some health problems such as hemorrhoids.

In addition, many studies have shown that eating vegetables, especially leafy vegetables, contributes to the prevention of cancers of the digestive system, especially colon cancer.

Vegetables are also the source of a number of important and essential minerals in the bowel movement and work, such as potassium, magnesium and calcium, so eating enough vegetables means to promote the work of the bowel and movement.
Help prevent cardiovascular disease
Eating meals rich in vegetables and fruits as part of a healthy diet may reduce the risk of heart disease, heart attacks and stroke.

Vegetables, especially sweet potatoes, beans, tomatoes, beets and spinach, are a source of potassium, an important ingredient for lowering and controlling blood pressure.

The high fiber content of vegetables is also helpful in lowering blood cholesterol levels, thereby reducing the risk of atherosclerosis and related vascular disease.

The vegetable content of minerals important for the work of the heart, muscles and blood vessels contributes to the promotion of heart health and blood circulation, it is a source of iron and folic acid important for the work of red blood cells and composition, and contain both potassium, magnesium and calcium, which are important minerals in the maintenance of the heart rate and arteries.

Prevention of diabetes
The high fiber content of vegetables makes it important to regulate blood sugar levels and maintain them at normal rates, and many studies have shown how important they are in diabetic diet and nutrition.

In a recent study, eating about nine servings of vegetables a week reduces the risk of type 2 diabetes by about 16%. This was explained by the fact that vegetables are a source of magnesium, a very important element in regulating glucose levels in the body.

Important for pregnant and fetus
Eating a variety of vegetables is very important for both pregnant and fetus, it is a source of folic acid, especially dark green, and it is known how important folic acid for women during childbearing age, as it should according to the recommendations to consume at least 400 micrograms per day, this contributes to the prevention of abnormalities Embryos, neural tube defects and brain development.

Vegetables are also a source of calcium, which is important for strengthening bones and teeth, potassium and magnesium, which are important for several vital processes in the body, and prevent pregnant women from convulsions, and some health problems that are prone to such as the formation of stones in the kidney or bladder.

Its immune-enhancing antioxidant content, Vitamin A helps promote healthy skin and eyes and prevents infections, and Vitamin C, which heals wounds, promotes healthy gums and joints, and promotes iron absorption in the body.

The high fiber content of vegetables contributes significantly to the prevention of constipation and hemorrhoids.

It is an important ingredient in plant nutrition
Vegetarians rely mainly on vegetables to consume vegetables. They are a major source of many minerals and vitamins, especially minerals they cannot eat from animal sources, especially iron and calcium.

Vegetables, especially dark leafy ones such as broccoli, spinach and mallow, are considered a high source of iron. Calcium is a very important source of bone health, teeth, heart and nerves and muscles.

Recommended daily intake
Some people think that vegetables contain a few calories and a lot of benefits and therefore no harm to eat at any time and in any number!

Of course, this belief is wrong. Even high-fiber vegetables and liquids are a source of calories, proteins, carbohydrates and a small percentage of oils. Therefore, there are recommendations on the rations allowed to eat them in order with the rest of the food groups and according to the needs of each individual calories.

It is usually recommended to eat one to four cups of vegetables a day according to the Dairy Council of California, as we mentioned earlier depends on the number of calories you need daily.

By Dr Mahad Shah
Ms Productions

For fruits between benefits and harms: these are the facts
Although fruits are generally healthy, some say that you should eat them by certain rules in order to avoid any possible damage to them.

Although everyone knows that vegetables and fruits in general are very healthy and useful, but many experts have begun to note recently that they may have negative effects on health, especially because they contain high levels of sugar.

Here are some facts:

Pros of eating fruits
Here are some positive things you should know about fruits in general:

Sugar is harmful, but… what about fruit sugar?
There is a lot of evidence of the harmful effects of sugar and its many disadvantages, including table sugar and fructose sugar.

But this is completely wrong because fructose becomes harmful only if it is over-consumed, and it is impossible for a person to eat too much fruit that causes excessive fructose levels.

2- Fruits are rich in fiber and water and need to chew!
Fruits are rich in dietary fiber and water, and they need time to chew and swallow, making their fructose content gradually enter the liver.

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The gradual introduction of fructose into the liver makes it easier for the body to deal with sugar so as not to cause any harm to the body.

Fruits are especially saturated.For example, a large apple can make you feel full enough, making you crave less afterwards.

3. Fruits are rich in vitamins, minerals and antioxidants
Fruits contain many important and essential nutrients, of fiber, vitamins, minerals and various antioxidants.

It also contains a special type of fiber, which has many benefits, such as lowering cholesterol, and reducing the ability to absorb carbohydrates.

Fruits are generally high in vitamin C, potassium and folic acid, which most people do not get enough of.

There are hundreds of species of fruits in nature, whose contents differ from food and vary from fruit to fruit and dramatically!

4 - eating fruits may reduce the chances of some diseases
Several studies have shown that eating fruits regularly may significantly reduce the chances of developing certain diseases, such as:

Heart disease especially strokes.
Diabetes, only in women.
Interestingly, some experts tend to analyze the results of these studies as not specifically related to fruits.

Rather, the reason for reducing the chances of infection is because people who regularly eat fruits tend to adopt a healthy lifestyle that is more smoke-free and full of activity.

5 - eating fruits helps to lose weight
One of the most important things about fruit consumption is that it is heavily saturated, especially oranges and apples, which are even more saturated than eggs!

So when you eat apples and oranges regularly, you often feel full enough to eat other foods, so this contributes to your long-term weight loss.

Fruit damage: does it really exist?
Although fruits are generally considered healthy, there are cases that may make them harmful to some, including:

People with fructose intolerance, eating fruits can cause many digestive problems.
People who follow a ketogenic diet, or a low-calorie diet.
Eating fruits in the form of juice or even eating dried fruits may not always be wise, especially juices on the market that they say are natural but contain harmful added sugar.

Even if the juice is completely natural, it contains in its liquid form a large amount of natural sugar, and it is free of fiber, which makes drinking large amounts of it is easy.

If you put the whole fruit in the blender instead of squeezing it, it may be somewhat better.

By Mahad Shah
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Fitness tips 8 ways to improve your fitness performance

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Doing the same amount of training, the effect is much worse than others, is it your own effort? Do not! You may just be a little more careless than others. We can often see some bodybuilders who have perfected their posture in just a few years. They may indeed have good qualifications, but I am sure they know how to train better than others, and they are brainstorming in fitness. The same time is doubled than others. effect! These are the reasons for their success. Have you ever noticed the small details in fitness?


1. Shorten your break time


Reducing your rest time has a great impact on the fitness effect, shortening the rest time, allowing more blood to pass through the muscle tissue, which will definitely make your muscles have the urge to tear, swell and explode. If the rest time is too long and the muscles are slack, it is undoubtedly a torment to the muscles, and it may cause injury. It is recommended to take 30-60 seconds of rest time.


2. Timely supplement sports drinks


Water is undoubtedly a necessary raw material for synthesizing muscles, and sports drinks are formulated according to the characteristics of physiological consumption during exercise. They can specifically supplement the nutrients lost during exercise, maintain and improve exercise capacity, and accelerate fatigue elimination after exercise. effect. Let you have more energy to put into training!


3. Intake of carbohydrates before training


It is worthwhile to get enough carbohydrates before exercise. Your muscles need to be filled with glycogen during training. Glycogen is not only a source of energy, but also promotes training. More importantly, let your muscles appear. Big and full.


This is why those who are low in carbohydrates seem to be "small" in muscle, although the training is very hard. When your body transfers carbon water to the muscle cells, at the same time, the water becomes a carrier and is smashed into it. If you need to make your muscles look fuller, you need to develop your own high carbon water diet plan.


4. Feel the muscles fully squeezed


Focus on the target muscles and maximize your harvest by forcing a contraction of your muscles. In other words, squeeze your muscles at the peak of each movement.


Slow down each time and focus on muscle contraction throughout the entire process. 1-5 times is to develop maximum muscle strength, 8-12 times to increase muscle mass, 15 or more is to develop muscle endurance, we prefer 8-12 times to let you more fully stimulate deep muscles.


5. Join the super group training


The advantage of the super group is that it not only enhances the training intensity, but also reduces the training time. Usually we will train the two movements of the same part into a super group, mostly multi-joint exercise with single joint separation training. For example, a barbell bench press with a flying bird. This is because the endurance of the large muscle group (pectoral muscle) is stronger than that of the arm, so when the bench press is finished, the arm is weak, but the chest muscle is not necessarily the case. So we used the birds to really exhaust all the power of the chest muscles.


6. Arrange for declining group training


It can greatly increase the stimulation of the training muscles. Under normal circumstances, you stop when you do a set of actions until exhaustion, but the diminishing group can make your muscles be pressed for a longer time. It is much higher than normal training.


7. Find music that can mobilize your nerves


If you can make everyone achieve the best in common, it is nothing more than the type of music and the strength of the beginning. A good music list and training will allow you to maintain a high level of motivation and enthusiasm, whether it is hip-hop or heavy metal, find your favorite music and rhythm. Set yourself a list of training music with unlimited energy for your headphones.


8. Super slow training method

Because the movement is very slow, the trainer can't use the power to deceive. The light weight is more safe for the trainer to prevent sports injuries. The beginner can easily learn the movement skills from the slow and light movements. Can make the trainer stimulate the muscles more prominent! The above article is provided by: .https://www.facebook.com/MahadShahOfficial175/
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