Beautiful Hair, Skin, & a Healthy Heart

It’s that time of year again, when the sweaters start coming off and our hair gets, skin, and nails get much needed attention after long, neglected winter months.

The truth is, you don’t need to apply separate treatments for healthy skin, hair, and nails. They’re all connected to each other. It may sound simple, and it’s because it is. By taking care of your body through a well balanced diet packed with nutrients, Vitamins, and essential minerals, you can have beautiful skin, hair, and nails. Think of a well balanced diet as a one stop shop for all three. Hair and nails are both protein fibers, so naturally they need Protein to grow.

Dr. Paradi Mirmirani, MD, of the Permanente Medical Group in Vallejo, Calif., says that you most likely won’t even need to take extra Biotin, which is an ingredient marketed by many hair product companies, although it probably won’t hurt either, depending simply on how much you want to splurge for your hair.

In an article by WebMD (Top 10 Foods for Healthy Hair) Dietician Dawn Jackson Blatner, RD, says that nutrients is the foundation for skin, hair, and nail growth. Dr Mirmirani also says that although you can find supplements for vitamin intake, it’s much better to get it directly from food whenever possible.

So what Vitamins should you be paying more attention to?  You should be eating more foods with the following Vitamins:

• Vitamin A – Vitamin A is essential for skin elasticity. It is a fat soluble Vitamin and exists either as a Retinol or Carotene. You can easily spot foods rich in Vitamin by its pigment, which ranges from orange to orange-y red. It can be found aplenty in Goji berries.
• Complex-B vitamins – just focusing on 1 of the 8 water soluble vitamins is not enough – you should be eating foods with as many of them together as possible. Here are the different B-Vitamins:

1. B1 – known as Thiamne
2. B2 – known as Riboflavin
3. B3 – known as Niacin, Vitamin P, or Vitamin PP
4. B5 – known as Pantothenic Acid (not familiar? It’s an important vitamin because it helps metabolize fats, carbs, and proteins
5. B6 – known as Pyroxidine and helps absorb and metabolize amino acids
6. B7 – known as Biotin or Vitamin H
7. B9 – known as Folic Acid
8. B12 – known as Cobalamine or Cyanocobalamine and you know this vitamin through people more likely to be deficient in it if not eating enough meat.

• Vitamin C – Vitamin C is great for skin tone balance and is essential for maintaining elasticity.
• Vitamin E – Vitamin E is essential for moisture binding and slows down the aging process of skin cells. One super fruit with enough Vitamin E to rocket you to space is Seabuckthorn.

In addition to Vitamin A being great for your skin tone (and eyes!), it’s also great for your scalp, which means no itchy flaky mess. Vitamin E and C restore moisture for your hair, and Vitamin B helps maintain color and prevent hair loss.

How do you know when your skin and hair isn’t healthy, besides looking in the mirror? Some things are not as obvious. For example, you could be blessed with skin that never break out but it doesn’t mean it’s not to dry, so in addition to eating the right food, taking the right supplements, and using the right moisturizer, you’ll need to keep hydrated and drink plenty of water.

The same Vitamins you’re consuming for hair and skin health is also vital for heart health. If you’re looking for diets that promotes cardiovascular health, you’ll notice it calls for lots of Omegas, gains, fruits, and vegetables. The nutrients found in a heart healthy diet also promote healthy cell and follicle growth, so if you’re heart’s healthy, your skin should reflect that, naturally. You also need to be getting some exercise to promote all the good changes to your body. Foods cannot carry the burden alone.

Not sure where to start? Just getting acquainted with natural foods? Have no fear: just remember one rule of thumb. Always pick out foods that naturally vibrant in color, such as Goji berries, Golden berries, eggplant, bell peppers, carrots, spinach, kale, and so on.

Good luck! You’ll start seeing (and feeling) changes in no time!

What are Carotenoids & How do they help me?

Carotenoids convert to Essential Vitamins. They are antioxidant chemicals that you get from eating colorful fruits and vegetables and exist in the color pigments of plants and animals. Health experts suggest that carotenoids from eating fresh fruits and vegetables are easier for the body to receive than those supplements. Having some carotenoids in all 3 meals daily could boost your immune function and possibly even lower your risk for cancer.

How colorful is your diet? Brightly colored produce are high in natural antioxidant pigments

Benefits of Carotenoids:

•  Carotenoids also help maintain the healthy lining of your digestive tract, respiratory tract, and skin.
• Promote normal cell growth
• promotes effective communication between cells (when this fails to happen, tumor can grow)
• promotes normal fertility and ovarian function in women
• Promotes eye health
• Contributes to overall health and decreases chances of age related diseases

Three carotenoids you may be familiar with are Carotenes (such as Beta-carotene),  Xanthophylls (yellow pigments, such as those found in egg yolk and Zeaxanthin, which we will cover soon), and Lycopene (a bright red pigment found in tomatoes).

Beta-carotene is a carotene that the body converts to Vitamin A and is found in fruits and vegetables such as Goji berries, carrots, sweet potatoes, and squash. Studies suggest that a good beta-carotene intake may help aid in Cancer prevention and the general aging process while enhancing immune function.

Myth: Taking large doses of Vitamin A is the same as taking large doses of beta-carotene since they’re the same.

Fact: You can, in fact, take too much Vitamin A while it is not the same for Beta-carotene. Nutritionists recommend consuming beta-carotene from food versus supplement and it is generally very safe and free of side effects. The body only converts Beta-carotene to Vitamin A if your body needs it so once your body’s had enough, the conversion decreases.

Structure of Zeaxanthin

Zeaxanthin is a carotenoid produced by the body and concentrated in the retina of the eyes, whereas another carotenoid, Lutein, is found around the retina. Research shows that Zeaxanthin protects the retina by absorbing blue light and therefore decreases damage to the eyes. Zeaxanthin and Lutein may help strengthen the eyes to protect against Age related Macular Degeneration and cataracts.

Having a diet high in Carotenoids can only do your body good, so eat a naturally colorful diet filled with leafy greens, brightly colored dried fruits (ESPECIALLY super fruits) and vegetables.

As the saying goes, “the deeper the color of fruit of vegetable, the higher concentration of Carotenoids”!

Diabetes and Superfruits

Click here to see Web MD's "Famous Faces of Diabetes" Slideshow

Clinicians project that 40% of Americans will develop metabolic syndrome in the next 30 to 50 years, including diabetes and obesity.

Your chances for diabetes increases with metabolic syndrome, which is basically a group of risk factors that can cause heart and health problems.To read more about Metabolic Syndrome click here.

Focusing on one area of your health isn’t enough to prevent diseases, but it’s a good place to start.

To try and prevent “a group” of factors may seem a little overwhelming – let’s start by trying to talk about one today: Type 2 Diabetes, also known as Adult Onset Diabetes, meaning it’s usually caused by your lifestyle and diet. And it’s not just about staying away from sugary foods.

According to the Harvard School of Public Health, “Diabetes is the leading cause of blindness and kidney failure in adults” and also increases the risk of heart disease.

The good news? You may be able to prevent Type 2 Diabetes by adopting a healthier lifestyle and diet and it may even be easier than you think.  Step up your game plan to a better diet and incorporate more fruits and vegetables.

Studies have shown that fruits high in antioxidants, polysaccharides, and good fats may hep in reducing your chances of Diabetes. According to the American Diabetes Association, western cultures lack foods that posses a low glycemic index but high in the following should be in your diabetes meal plan:

• Calcium
• Potassium
• Fiber
• Magnesium
• Vitamins A (such as catotenoids), C, and E

You should also include berries (any kind) into your diet, especially those packed with “antioxidants, vitamins, and fiber”.

Here are some fruits we’ve compiled that may easily be incorporated into your own Diabetes Meal Plan:

Goji Berries

For carotenoids, calcium, fiber, magnesium, and Vitamins, this little berry has it all, and amino acids to boot. The Zeaxanthin is great for eyes while the carotenoids are great for Diabetes. Plus it has natural polysaccharide sugars for your sweet tooth.

Golden berries

Golden berries are known for their fiber; just look at their fibrous, translucent skin and all the nutritious seeds packed inside! Not only are they high in Fiber, they’re also high in Vitamin A.

In fact, Golden berries have up to 45% of RDI of Vitamin A in every serving.

Mulberries

Don’t underestimate these multi-seeded berries that are subtle in taste. They are a very powerful source of Vitamin C (up to 135% of RDI per serving), Protein, Carbohydrates, Fatty Acids (good fats that are great for Diabetes prevention), Anthocyanins (great for health health, also found in the tannins of red wine), and fiber.

Seabuckthorn

If you’re looking for an Omega source aside from fish, this super fruit is for you. Seabuckthorn berries are praised for their abundance of Omegas but they are posses loads of carotenoids, particularly in the berry oils. Seabuckthorn berries posses over 22 Essential Fatty Acids!

Seabuckthorn has been recommended for both health and beauty, since its load of Vitamin E is great for skin, and it has wound healing affects as well, which means it helps in cell repair. You don’t actually have to be wounded to feel its benefits!

Goji berries – still the King of super fruits

Take a look below at our chart to find out why Goji berries still rock in a market full of Super star wanna-be’s!

The chart is in nutrient hierarchical order, so the fruit on top has the most to offer (guess which one’s #1?)

Click to enlarge

GET IT HERE

Zexanthin in Goji & AMD

What is Zeaxanthin?

First, we should know that Zeaxanthin is Lutein’s stereo-isomer, which means they have the same structure but different configurations. This leads us to the conclusion that both are important in protecting eye sight.

Zeaxanthin is a natural pigment produced in eyes that act as a shield to protect our eyes from blue light, like sunlight. As we get older, or if we have diabetes, our Zeaxanthin capabilities decrease.

AMD & Eye Health

AMD is also known as Age related Macular Degeneration, a medical condition normally affecting adults as we get older and eyesight weakens due to damage to the retina.

Although this disease does not only affect adults 50+ and in that case is simply referred to as Macular Degeneration, it is more typical in older adults than in younger individuals under 50.

If AMD goes untreated it may lead to progressive vision degeneration and (worst case) vision loss.

In multiple studies concerning AMD, Zeaxanthin, along with Lutein, have been administered as a natural remedy for increasing macular pigment density to stop AMD from progressing.

Studies

In a study published by the Department of Human Nutritional Sciences at the University of Manitoba titled “Associations between lutein, zeaxanthin, and age-related macular degeneration: an overview”, the states the following: “Existing literature focuses on factors affecting macular pigment density, functions of lutein and zeaxanthin as blue-light filters and antioxidants, and risk factors associated with age-related macular degeneration. Few studies have focused on the impact of dietary lutein and zeaxanthin on retinal function and the potential to preserve vision and prevent further degeneration.”

In two separate studies there were very favorable results and a “striking reduction” in risk of AMD when  taking Zeaxanthan as one of the supplements.

Goji has up to 13x more Zeaxanthin than Spinach!

Yes, it’s true. We’ve always been told to eat our green leafy vegetables and among those vegetables, spinach had always stood out to be the Zeaxanthin super star, but not anymore. Rich Nature Organic Goji berries have as much as 13x more Zeaxanthin than the amount found in Spinach!

More beta-carotene than Carrots

You may have also heard that carrots is good for eyes. Goji berries have more beta-carotene than carrots! Not to put dismiss the yummy and low fat carrot, but if you’re eating it for the Beta-carotene…

Benefits of Vitamin C

L. Ascorbic Acid / L. Ascorbate 

Vitamin C is more than just a nutrient for fighting colds.  and found in oranges. It’s an important counterpart to Beta-carotene, which is an antioxidant pigment found in carrots.  The two work together to protect your cells and neutralize free radicals.

It is suggested that long term deficiency of Vitamin C (chronic Scurvy) can cause atherosclerosis (arteriosclerotic vascular disease resulting from too much fatty material accumulation).

Studies have suggested that healthy people with sufficient Vitamin C in their diets may have decreased chances of cardiovascular diseases and increased life expectancy.

Combined with other antioxidants to promote the synergy of nutrients have shown promote wound healing.

Functions of Vitamin C

Vitamin C lessens oxidative stress caused by “free radicals”, making it an important antioxidant in anti-aging and anti-inflammation and is essential for tissue, blood vessel, and cartilage development and maintenance.

Don’t go overboard now!

With all that being said, a person does not need more than the recommended amount of Vitamin C. Since your body actually disposes of “extra” amounts, it’s actually better to take it in moderation. There is an ongoing debate about the daily recommended intake, ranging from 75 to 2000 mg a day (depending on your sex and whether or not it’s a “mega dosage”.

Rich Nature’s Organic Mulberries have over 100% of your RDI of Vitamin C in just a small handful – 28grams (or 1 oz) – making this 160g bag last just a bit longer.

Benefits of Golden Berries

Not only are they sweet and tart, they now have the potential to help burn belly fat as well! Here is what Dr. OZ shared on his show (aired originally on Friday 09/09/2011).

5 Steps to Conquering Your Over-40 Belly

Dr. Oz’s 3 Breakthrough Belly Blasters

To help you blast away unwanted belly fat, try these top three superfoods. They’re inexpensive and can be eaten any time of day.

1. Goldenberries

A bright yellow fruit from Brazil, the goldenberry is loaded with B vitamins that are essential for maintaining a healthy metabolism. While they’re sold fresh, goldenberries are easier to find in dried form and are available at health food stores or online for about $12.  Eat ¼ cup daily.

2. Miso

Miso, the Japanese staple made from fermented soybeans, rice and/or barley, lowers triglycerides in the blood that contribute to belly fat. You can purchase instant miso soup in supermarkets for about $3 per package. Be sure to purchase the low-sodium variety.

3. Sauerkraut

Unprocessed fermented food like sauerkraut contains bacteria that boosts digestion and reduces belly inflammation. Instead of eating it on a hot dog, try sauerkraut with turkey on whole-grain bread. Aim to eat 3 teaspoons daily. Purchase canned sauerkraut for about $1. Be sure to rinse it before eating or buy the low-sodium kind.

Where it says fruits, try to incorporate as many Superfruits as you can, and be sure to use olive oil as often as possible. Since it can be costly, try replacing store bought dressing with olive oil and balsamic vinegar with a generous handful of dried Superfruits as toppings.

You don’t always have to stick with one Super fruit either. Mulberries, Goji berries, and Golden berries are all excellent choices and go marvelously with salads.

Golden berries tend to be a lot bigger in size and taste, so a few will do the trick.

Dr. Gross also recommends keeping dried Superfruits visible in the house and encourage kids to eat those before anything else.

Being healthy can be easy once you set the rules and start following them; over time it’ll become habit, and before you know it, you’ll be on your way to a healthier life, but the first steps are up to you. Need some support? Get a friend to change your life with you; when one of you get unmotivated there will still be someone to push the other gently on.