How Diet Affects Hair Loss

nutrients that affect hair loss

What you eat plays a very important role in almost every aspect of your overall health. Your hair is included in this too. Some nutrients are better at protecting your hair than others so it is important to make sure that you are not deficient in these nutrients. So what are these nutrients and how do they affect your hair? Continue reading to learn more about some nutrients that affect hair loss.

Nutrients That Affect Hair Loss

There are a plethora of nutrients that affect hair loss. They can be very harmful whether you are deficient in that nutrient, or if you get too much and have a surplus of it. Due to this, it is important to watch your intake of certain nutrients to make sure that you are getting enough while still not getting too many. Some examples of these are:

Vitamin A

Vitamin A is a fat-soluble vitamin that is found in many foods and it is added to supplements for those who do not get enough. It does many things for the body such as maintaining proper vision and immune system function. If you eat a balanced diet, supplementation is not needed.

It is important to not go over the recommended daily amount of 1300 mcg each day. This is important because consuming too much could lead to vitamin A toxicity and cause hair loss. In a case report, one 60-year old man taking excess amounts of vitamin A experienced many symptoms such as liver failure, muscle soreness, and even alopecia. Alopecia is defined as the partial or complete absence of hair from areas on the body where it normally grows.

Vitamin B

B vitamins also play an important role in keeping your body healthy. Deficiency in a few of these vitamins has been linked to a loss of hair. The four B vitamins that have been linked to hair loss are Riboflavin (B2), Biotin (B7), Folate (B9), and B12.

Riboflavin

The National Institutes of Health state, “Riboflavin deficiency, while extremely rare in the USA, can cause hair loss.” This is due to the fact that it comes from a wide variety of foods such as eggs, lean meats, and green vegetables.

Biotin

While a biotin deficiency may not cause you to go completely bald, it can cause your hair to thin and cause loss of hair on other parts of your body. You can get Biotin from meats, fish, eggs, and certain vegetables. It is also found in many supplements like our Skin Rescue + Renew.

Folate

Folate is found in leafy green vegetables and many other foods are fortified with a form of it called folic acid. This makes a deficiency in this vitamin uncommon, but it still is possible to have. A folate deficiency will not directly cause hair loss, however, it could cause the color of your hair to become washed out or gray.

B12

Vitamin B12 can be found in many foods such as beef liver, fish, eggs, and poultry. Unless they are fortified, plant foods do not contain B12. This can make it hard for vegetarians and vegans to prevent deficiency. Luckily there are B12 supplements available for those who need a boost of it.

Iron

According to The National Institutes of Health, “Iron deficiency is the world’s most common nutritional deficiency and is a well-known cause of hair loss.” There are in fact, many studies that show that iron deficiency is a cause of this. Women tend to experience hair loss with iron deficiency more than men do. The NIH states that the biggest cause of iron deficiency in otherwise healthy women is menstruation. To combat a deficiency, you can eat foods that contain adequate amounts of iron such as lean meat, seafood, and poultry. It is also found in iron-fortified cereals and bread.

Pregnant women may also lose hair or experience thinning out during their pregnancy. This could be due to them not getting enough iron to support themselves, along with their growing child. Check out this article for some other vitamins that are important for pregnancy. Our Prenatal Multi supplement is an excellent source of iron with 18 mg per serving.

Vitamin C

Vitamin C is a water-soluble vitamin that comes from glucose metabolism. It classifies as a nutrient that affects hair loss because it plays an essential role in iron absorption. If you have hair loss due to an iron deficiency, it may be wise to up your vitamin C intake along with your iron intake. You can get vitamin C from many foods such as:

  • Citrus Fruits: Oranges and Grapefruits are the most common sources.
  • Bell Peppers: These contain more vitamin C than any of the citrus fruits.
  • Fortified Foods: examples of these include cereals, milk, and bread. You can check the label on your product to find out if it is fortified.
  • Here at Liquid Health, we have many products that contain vitamin C. Some of them are: Attention, Children’s Complete Multiple, Complete Multiple, and many more.

Conclusion

There are many nutrients that affect hair loss. To recap, these are vitamin A, riboflavin, biotin, folate, vitamin B12, iron, and vitamin C. You can avoid hair loss by ensuring that you are getting enough of these nutrients and also by not getting too much.

For more information about any of the products mentioned in this article, please visit our website here.

Be sure to also check out one of our recent posts to learn more about some Bad Hair Habits.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/
https://www.ncbi.nlm.nih.gov/pubmed/23772161
https://www.ncbi.nlm.nih.gov/pubmed/17133567

Tips for a Healthier Mind

featured image for tips for a healthier mind

Taking care of your mind is one of the best things you can do for yourself. There are many ways you can keep your mind sharp at any age and help prevent age-related memory loss. Follow these tips for a healthier mind and to form good habits now.

Good Habits to Make

stacked books to read for a healthier mind

Mental stimulation – Keep your mind working and strive to learn new things every day. Doing activities that keep your brain active helps form new connections between nerve cells. Taking courses, reading, drawing, painting, and other similar activities are great for your mind.

Physical Exercise – Not only is physical exercise great for your body, but it also helps with the development of new nerve cells. Another benefit of physical exercise is reduced stress. Stress has been known to have harmful effects on the brain. Chronic stress may even rewire the brain, causing long-term effects and damage. Exercising can also improve your blood pressure, blood sugar, and cholesterol, which all contribute to a healthy mind.

Social Interactions – Having frequent positive social interactions has been known to improve both mental health and quality of life.

Staying Organized – By keeping your thoughts organized, you can make better use of your mind. Some ways to do this are to keep a calendar, write thoughts down in a planner, or keep things like keys and shoes in designated places that are easy to find. Doing this will keep small tasks and topics out of your mind and let you focus on other things.

Good Foods to Eat

Food plays a huge role in both the health of our bodies and our minds. Having a well-balanced diet is the best way to eat. However, certain foods are considered best for your mind. They help protect your brain from aging and damage and improve circulation to the brain to improve memory. These healthy foods for your mind include:

  • Avocado  
  • Coconut Oil
  • Olive Oil  
  • Berries  
  • Fish
  • Dark chocolate  
  • Leafy greens  
  • Fermented Food  
  • Turmeric  
  • Nuts

Unhealthy Things to Avoid

Some foods to avoid are sweets and processed foods. These do not provide very many health benefits. Food that contains trans-fat has been banned in a lot of countries because of the health risks involved. Not too many foods still contain trans-fat, but they are in a lot of baked goods and crackers. Too much alcohol has also been known to harm your mind. Any more than one small glass a day can cause harm.

It is so important to take care of your mind. Following these tips for a healthier mind will benefit you in many ways. Liquid health also has supplements to keep your mind healthy. Check out our Neurologic and Attention Focus supplements to help give your mind a boost.

Sources

https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young

https://www.health.harvard.edu/mind-and-mood/6-simple-steps-to-keep-your-mind-sharp-at-any-age

https://bebrainfit.com/improve-memory/

https://www.health.harvard.edu/mind-and-mood/protect-your-brain-from-stress

How Taurine Affects The Body

effects of taurine

Taurine is an amino acid that is found in many different foods and is sometimes added to various energy drinks. It also has many benefits that you can receive. Continue reading to learn more about the effects of taurine.

What Is Taurine?

Taurine is an amino acid that is naturally found in the body and is an essential building block of protein. In fact, it is also classified as a conditional amino acid. This means that the body can produce it on its own. However, some people might have difficulty doing so.

Effects Of Taurine

When taken in moderate amounts, taurine has many positive effects on the body. For starters, taurine can help with many daily functions such as:

  • Maintaining proper hydration in cells
  • Regulating minerals in cells
  • Supporting function in the nervous system
  • Immune system health

There are also many other effects of taurine. These are much larger than the previously mentioned ones.

Heart Health

Taurine could potentially reduce the risk of cardiovascular disease. This is backed up by a recent study. This study shows a link between higher levels of taurine and a lower rate of death from heart disease. It also showed lower cholesterol and blood pressure. When supplemented, Taurine could also help reduce inflammation and artery thickening. Both of these can also reduce the risk of heart disease.

Exercise

Along with heart health, taurine can also benefit your athletic performance. It does this by helping you do more exercise without being fatigued. It could also help reduce muscle damage and help reduce soreness afterward. In addition to these, taurine could also help with weight loss, due to its ability to use fat as a fuel. One study showed that in cyclists, taurine could help them cover longer distances with less fatigue.

How Much Do You Need?

To receive all of the positive effects of taurine you need to get adequate amounts. This amount is anywhere between 500 mg and 2,000 mg. You can do this by eating a healthy diet and your body can produce enough to keep you healthy. However, you can up the amount all the way up to 3,000 mg each day and still be safe.

Where Can You Get It

As previously mentioned, Taurine can be produced by the body. If for any reason, you are unable to produce enough taurine, there are some foods that you can eat to avoid a deficiency. A study showed that taurine can be found in foods like:

  • Meats
  • Dairy products
  • Infant feeding solution

Taurine can also be found in many sodas and energy drinks. However, these are not the best option because they have other ingredients, that when taken in excess can be harmful.

Supplements are also available that contain taurine. Our Attention formula contains small amounts of taurine in each serving.

Possible Side Effects

There is no concrete evidence that taurine has significant negative side effects. However, one study looked into the safety of taurine in energy drinks. Some participants in this study reported mild cases of diarrhea and constipation. The study did point out that these effects could have come from sugar or caffeine that is present in these drinks.

Conclusion

To recap, taurine is an amino acid that can be made naturally by the body. When taken in adequate amounts, it has many positive effects. These are heart health, athletic ability and many more. To receive these positive effects of taurine you need to get between 500 mg and 2,000 mg each day. You can get this from a wide variety of foods, or even from supplements.

For more information about Liquid Health Attention, please visit our website here.

Be sure to also check out one of our previous posts to learn about The Health Benefits Of Honey.

When and How Often You Should Eat

featured image for when and how often to eat

We have all heard that you should eat three times a day. However, some of us may not know why. The frequency and time of day we eat plays a role in our health and our weight. It is so important that our bodies are getting the right amount of food throughout the day. Here is what you need to know about when and how often you should eat.

How Often to Eat

Everyone should be eating at least three meals a day. Some can even afford to eat four meals a day. According to Harvard Medical School, people who do not eat enough meals each day are more likely to be obese. This may seem backward, but there is a reason for it. When people do not eat enough meals each day, their bodies become hungrier, causing them to overeat. When people eat their meals throughout the day, their bodies are more likely to feel full faster. This helps your body digest food better.

Snacking a couple of times during the day can also be beneficial. However, it is important to make sure your snacks are healthy and nutritious. Unhealthy snacking will do your body no good. A few healthy snacks include:

  • Mixed nuts
  • Peppers
  • Fruit
  • Yogurt with berries
  • Cottage Cheese
  • Cucumbers with humus
  • Vegetables
  • Protein Shake
  • Boiled Eggs
  • Popcorn

Times of Day to Eat

girl eating soup in when and how often you should eat

The time of day you eat is also important. Food should be eaten within a 10-12-hour timeframe each day. Breakfast should be eaten within the first two hours after waking up. This is a big problem for many people. A lot of people either do not like breakfast food or do not have enough time to prepare it every morning. However, it should be a priority if your goal is to have a healthy body. Waking up earlier in the morning is a great way to give yourself time to eat breakfast. Your body will thank you for giving it the energy it needs rather than trying to get an extra 10 minutes of sleep.

Halfway through the day, or earlier if you start feeling hungry, your body needs lunch and then dinner. Since breakfast should be your largest meal, dinner should be your smallest. One study found that people who ate their largest meals before 3 p.m. were able to keep their weight down better than those who saved their largest meals for dinner.

Overall, make sure your body is getting the nutrients it needs. Our bodies are all different and need different amounts of food to stay healthy. Some bodies digest food faster than others and may need more food. Others may be overeating and need to break their meals down into smaller portions throughout the day. One way to make sure your body is getting the vitamins and nutrients it needs is by taking a supplement. Check out our liquid vitamin supplements that offer better absorption of the vitamins and nutrients you need.

Sources

https://www.summitmedicalgroup.com/news/nutrition/meal-timing-and-frequency-meals-and-snacks-optimal-health/

https://www.healthline.com/nutrition/29-healthy-snacks-for-weight-loss#section14

The Health Benefits Of Honey

health benefits of honey

For thousands of years, honey has been used both as a food and as a medicine. However, what does honey do for the body when taken medicinally? Continue reading to learn more about the health benefits of honey.

What Is Honey?

Honey is a sweet, thick food substance that is made by bees. It has been used for thousands of years and has many health benefits. It is made when flower nectar, collected by honeybees is broken down and stored inside of honeycombs. Due to the shape of the honeycombs, and fanning of the bee’s wings, evaporation is caused and the honey is created. The flavor and color is dependant on the nectar that is collected.

Health Benefits

Nutrients

Honey comes with a wide variety of nutrients to those who consume it. Some of the prominent nutrients are:

  • Niacin: This nutrient also goes by vitamin B3 and it helps with the development and function of cells.
  • Riboflavin: This vitamin (B2) helps turn the foods you eat into energy.
  • Pantothenic Acid: This is also vitamin B5 and it helps make and break down fats.
  • Calcium: This mineral is needed to maintain strong bones and carry out important functions.
  • Magnesium: A mineral that regulates muscle and nerve function, blood sugar levels, and blood pressure.
  • Potassium: Used for proper kidney and heart function, muscle contraction, and nerve transmission.
  • Zinc: Zinc is used to do many things. These include fighting off invading viruses, making DNA, and helps young children grow and develop properly.

Honey also comes with other nutrients such as manganese and phosphorus too. However, you cannot get these nutrients from honey alone because of the amount of sugar in it.

Antioxidants

Honey also contains a plethora of antioxidants. These are substances that protect cells from damage caused by free radicals. Free radicals are compounds that are formed when the body converts food into energy. Other ways the body is exposed to them is from cigarette smoke, pollution in the air, and ultraviolet (UV) light from the sun.

Wound Healing

Many studies have been done on the healing properties of honey. One study, published in the Cochrane Library showed that honey could be able to help with burn wounds.

Another study showed that honey is beneficial in wound healing due to its antibacterial, anti-inflammatory and antioxidant properties. You can apply raw honey onto minor cuts or burns and then place a bandage or gauze over that.

Cough Suppressant

Many people add honey to their tea to help them when they are sick. That is because honey can also be an effective cough suppressant. This can really come in handy if you have a sore throat as coughing only adds to the pain. One study, performed back in 2007 showed that honey was more effective at taming a nighttime cough than the common cough suppressants. As previously mentioned too, honey is an effective wound healer. This means that it may be able to help speed the healing process for a sore throat.

Conclusion

There are many health benefits of honey. To recap, it contains a wide variety of nutrients and antioxidants, it is an effective wound healer and it has the ability to be a cough suppressant and help with a sore throat.

Be sure to check out one of our previous posts to learn about the Health Benefits of Avocados too.

Do’s and Don’ts for Your Teeth

featured image for do's and don'ts for your teeth

Your teeth are one of your main facial characteristics and are often the first thing a person will notice. Your teeth should get your best care. Once your teeth have rotten, you cannot fix them. Here are some of the do’s and don’ts for your teeth. Hopefully, you will strive to make the health of your teeth a priority.

Don’ts

Food to Avoid

The food you eat plays a big part in how healthy your teeth are. Many foods are horrible for your teeth. You may not get a cavity after eating one piece of candy, but the effects from it will rot your teeth over time. Here are some of the top foods to avoid:

Sweets – Candy that is full of sugar and does not dissolve in your mouth quickly is terrible for your teeth. These are things like lollipops and other hard candy. Caramels and other chewy candies are even worse since they take such a long time to dissolve and often get stuck in your teeth.

Soft Drinks – Drinking soda is one of the worst things you can do for your teeth. They contain large amounts of sugar and even acid. The acid in sodas wears down the enamel on your teeth. This makes you more prone to cavities.

Food High in Starches – Chips and bread are not great for your teeth. They easily get stuck between your teeth.

Alcohol – Drinking dries out your mouth. This can lead to tooth decay.

Bad Habits for Teeth

Food is not the only thing that can harm your teeth. There are bad habits many people have that are also terrible for your teeth. Here are some habits to avoid:

Nail Biting – This habit may seem harmless. However, it can chip your teeth and even lead to jaw dysfunction.

Brushing Too Hard – Brushing too hard can wear down the enamel on teeth. It can also irritate gums and cause gum recession. When gum recession gets too bad, it can expose the nerves in your teeth, causing other problems. Do not use a toothbrush that is too hard either.

Chewing Ice Cubes – Sometimes chewing on ice will break the enamel in your teeth.

Do’s

Food for Healthy Teeth

Food Rich in Fiber – This includes fruits and vegetables. The fiber and water they contain help balance the sugar you eat for healthier teeth. They also help wash away acid and other harmful things.

Water – Most water in the U.S. contains fluoride, which helps protect the enamel on your teeth.

Dairy – Things like milk, cheese, and yogurt are great for your teeth. The protein and calcium in them help strengthen your teeth. Plus, they are also very low in sugar.

Good Hygiene Habits for Teeth

toothbrushes in a jar in do's and don'ts for your teeth

Maintaining good habits is so important for healthy teeth. You should be taking care of your teeth each day. Do not ignore your teeth or you will find yourself facing the consequences. Knowing what the do’s and don’ts for your teeth can be so beneficial. Here are some great habits for your teeth:

Brush Twice a Day – Brushing your teeth every morning and every night is vital for healthy teeth. No matter how busy or how tired you are, be sure to make time to brush your teeth. It takes longer and costs more to have to go into your dentist for a cavity. Make sure you also brush your teeth softly with a soft-bristled toothbrush.

Keep Your Toothbrush Clean – After brushing your teeth, rinse it off and leave it in a toothbrush holder to dry. Do not leave it in a covered container. This can cause mold to grow on it or bacteria build up. Be sure to also replace your toothbrush often. Do not keep the same toothbrush for longer than three months.

Floss Daily – Brushing your teeth is great for cleaning the surface of your teeth. However, it does nothing to get the food and bacteria hiding in between your teeth. Be sure to floss between all your teeth daily.

The health of your teeth is important. Following these do’s and don’ts for your teeth is a great way to keep your teeth healthy and strong. Don’t forget to also check out our Calcium Supplement with Magnesium. This supplement helps maintain bone strength and even helps your body grow new bone.

Sources

https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4062

https://www.mouthhealthy.org/en/bad-habits

https://www.mouthhealthy.org/en/nutrition/good-foods-slideshowhttps://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/dental/art-20045536

Boosting Your Energy Throughout The Day

how to boost your energy

Everyone has times where it feels like they do not have enough energy to make it through the rest of the day. That is just a part of being human. If this is constant or frequent though, you may need to look into medical help. However, there are ways that you can boost your energy naturally. Continue reading to learn more about how to boost your energy throughout the day.

How To Boost Your Energy

There are many different ways to go about boosting your energy. However, you will need to do all of these to maximize the results. Boosting energy takes time as it will not happen overnight.

Get A Good Night’s Rest

Making sure that you are getting enough sleep at night is arguably one of the most important things that you can do to boost your energy. Most health professionals recommend that you get 7 hours of sleep each night. They also remind and recommend that you should not be hitting the snooze button.

If you are having trouble sleeping there are some things you can do. Try getting off any electronic devices an hour before bed as the light that they emit can weaken your ability to fall asleep. If that does not work for you, there are always supplements like our sleep well that can help out too.

Eat a Balanced Breakfast

Eating healthy not only includes eating the right foods, but it also includes eating consistently. Some people tend to skip out on breakfast and that is one of the reasons that they are tired. Their bodies simply do not have the food to give them energy. Those who do eat breakfast are often not eating the right foods. Here are some foods that you should try to eat for breakfast.

  • Hot Oatmeal
  • Eggs
  • Whole Grains
  • Greek Yogurt

Stay Hydrated

Staying hydrated can have many positive effects on your body. Dehydration can affect many aspects of your body including brain function, mood, and energy levels. To stay hydrated, you can just drink water whenever you are thirsty. You can also follow the 8×8 rule. This is to drink an 8-ounce glass of water 8 times a day. Be sure to also check out one of our previous articles that goes into detail about the Health Benefits Of Drinking Water.

Exercise

Exercising on a regular basis can reduce the risk of developing many harmful chronic diseases. It also can help you boost your energy throughout your day. You don’t even need to do a massive workout to receive the benefits.

One study showed that those who walked briskly for just 10 minutes felt less tired than those who had just eaten a snack. There are many ways that you can get exercise in your day. You can walk to and from work if the distance isn’t too far, or you can take 10 minutes out of your lunch break to go for a walk. Hitting the gym is still a viable choice if you have the time, however, you do not want to go too late because it could negatively impact your sleep cycle.

Supplements

There are also energy-boosting supplements available for those who want to get more energy throughout the day. Here at Liquid Health, we manufacture our Mega Energy B-Complex supplement. This supplement provides a mega dose of the B-complex vitamin in one ounce. It is also 100% vegetarian.

Conclusion:

To recap, there are many ways to boost your energy. You can get a good night’s sleep, eat a balanced breakfast, stay hydrated, exercise, and supplement if needed. Doing these one-time won’t prove to be efficient at giving your body the energy it needs. You need to be doing these for daily and consistently to receive the benefits.

For more information on any of the products mentioned in this article, please visit our website to learn more.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/3820066

What You Need to Know About Detoxing

juice on a table in what you need to know about detoxing

Many people like to occasionally try to remove toxins from their bodies by doing something called a detox cleanse. These toxins are defined as pollutants, processed foods, chemicals, etc. To try and remove them, people will usually drink juices made from vegetables or fruit, fast by eating nothing, drink only water, etc. There are many ways to go about detoxing. It is a common way to try and lose weight and cleanse the body. However, here is what you need to know about detoxing.

There is Little Evidence

There is very little evidence that detoxing improves your health. Many people claim that detoxing removes toxins from the body. However, there is no clear way for it to do this or target those toxins. There is not even any evidence that detoxing can remove chemicals from your body at all.

Our Bodies Detox Themselves

It is important to remember that your body detoxes itself. Your liver, kidneys, digestive tract, and even your skin are all used by your body to naturally detox itself. Unless you have a digestive disorder, there’s no evidence skipping solid food will benefit you.

Things to Keep in Mind

lemon water on a table in what you need to know about detoxing

Detoxes may benefit your body if you are drinking juices that contain vegetables or fruit. This can help your body get more of the vitamins it needs. However, a detox should not be used for long-term goals, like weight loss or increased energy. Any weight loss from detoxing is due to the loss of water and carbohydrate stores. These will return once your detoxing cleanse is over.

Detoxing is also not recommended for helping your body gain more energy. It will do the opposite. Since your body will be losing carbohydrates, it will also be losing its natural source of energy.

Overall, detoxing may benefit your body is some ways, but there is no evidence that it removes any toxins or helps with weight loss. A good rule of thumb is to avoid any extreme diets or changes in eating habits. Talking to a healthcare provider before a detoxing cleanse is a great way to avoid hurting your health. One way to make sure your body is getting all the vitamins and minerals it needs is to take a vitamin supplement. Liquid Health’s Complete Multiple is a great source of vitamins and provides better absorption than vitamins taken in the form of a pill. Check out our article, Should You Take a Daily Multivitamin, to see if you would benefit from these added vitamins and nutrients.

Sources

https://www.healthline.com/nutrition/detox-diets-101#methods

https://nccih.nih.gov/health/detoxes-cleanses

Vitamin C Deficiency and How to Fix It

vitamin c deficiency

Vitamin deficiency is nothing new in the world today. There are many people worldwide who suffer from one. One vitamin that people are deficient in is vitamin C. If left untreated, a deficiency in this vitamin can have serious consequences. Continue reading to learn more about vitamin C deficiency.

What is Vitamin C?

Vitamin C, also known as ascorbic acid, is one of the thirteen essential vitamins. It is also a water-soluble nutrient. This means that it cannot be stored in the body. Water-soluble vitamins must be taken daily in order to avoid a deficiency.

The amount of vitamin C you need to take each day depends on your age. Newborns should be getting around 40 mg daily until they are around 7 months old when they need 50 mg.

Children need to get anywhere between 15 mg to 45 mg depending on how old they are. Boys in their teens need to get around 75 mg each day while girls of the same age need only 65 mg daily.

It is recommended that adult men get 90 mg and adult women get 75 mg each day. Pregnant women should get that daily amount up to 85 mg and breastfeeding women need to go further and get 120 mg daily. That is because they are also providing nutrients for their babies.

Vitamin C Deficiency

Vitamin C deficiency is rare in the United States because most people get the amounts they need through diet. However, there are some people who still suffer from it. People who go without vitamin C for long periods of time are at risk of scurvy.

The National Institutes of Health state that scurvy can cause many things such as fatigue inflammation of the gums, small spots on the skin, poor wound healing, joint pain, and corkscrew hairs. They also state that “People with scurvy can also develop anemia,” and that “Scurvy is fatal if not treated.”

Food

This deficiency may seem like a big threat, however, combating it is very simple. All you need to do is get the recommended amounts on a daily basis. You can get the amount from a wide variety of foods. These include:

  • Citrus Fruits: The most common source of vitamin C is citrus fruits. These are oranges, grapefruits, lemons, limes, and many more.
  • Red Bell Peppers: Although they are not as commonly used as citrus fruits, red bell pepper are a great source of vitamin C. In fact, they contain around double the vitamin c than citrus.
  • Fruits & Veggies: Strawberries, cantaloupe, broccoli, baked potatoes, and tomatoes all also have little amounts of vitamin C.
  • Fortified Foods: Vitamin C is also added to many foods such as breakfast cereals. You can check the label to find out if yours if fortified.

Supplements

You can also combat vitamin C deficiency by using supplements. Here at Liquid Health, we manufacture supplements that contain vitamin C. These include:

Conclusion

There are many ways that you can combat vitamin c deficiency. If you do decide that you are going to supplement for any vitamin, with any brand, it is important to remember that these are to help support a healthy diet, and not to replace one.

For more information about any of these products, please visit our website to learn more. Be sure to also check out one of our previous posts about Vitamin A Deficiency.

Health Benefits of Pumpkin + Recipes

featured image for pumpkin health benefits

The fall is here! Everything is changing, including the weather and the colors of the trees. Pumpkins are also now in season. You can find them in pumpkin farms or the grocery store. They are used for decorating, art, baking, and cooking. Pumpkins are now everywhere. Although using them for decoration is fun, pumpkins are even more beneficial when eaten. Here are some health benefits of pumpkin along with a few healthy recipes.

Helps Eyesight

Pumpkins are full of vitamin A. Most people ages 14-years-old and up need between 700 and 900 micrograms of vitamin A daily. The vitamins and nutrients found in this squash help decrease the risk of eye-sight loss. Check out our article, What Vitamin A Does for the Body, to learn more.

Healthy Heart

Vitamins and nutrients in pumpkins like vitamin C, fiber, and potassium also lower blood pressure. Not only that, but they help fight against bad cholesterol. This makes pumpkins a great food choice for a healthier heart.

Healthy Skin

Pumpkins also contain beta-carotene. This nutrient is known to help protect the skin from UV rays, which can cause skin cancer.

Better Immune System

The vitamins A, C, and E in pumpkins also help with the body’s immune system. Having a healthy immune system is important for fighting off sickness.

Pumpkin Recipes

Raw pumpkin is not an ideal treat. Here are some healthy pumpkin recipes to help you take advantage of the benefits that pumpkins offer.

Creamy Pumpkin Soup

What doesn’t say fall like creamy pumpkin soup? This soup is not only simple but delicious! Head over to Kate’s blog for the full recipe.

pumpkin soup in health benefits of pumpkin

Ingredients:

  • 4 tablespoons olive oil, divided
  • One 4-pound sugar pie pumpkin
  • 1 large yellow onion, chopped
  • 4 large or 6 medium garlic cloves, pressed or minced
  • ½ teaspoon of sea salt
  • ½ teaspoon ground cinnamon
  • ⅛ teaspoon cloves
  • ½ teaspoon ground nutmeg Dash of cayenne pepper
  • Freshly ground black pepper
  • 4 cups (32 ounces) vegetable broth
  • ½ cup full-fat coconut milk or heavy cream
  • 2 tablespoons maple syrup or honey
  • ¼ cup pepitas

Pumpkin Smoothie Bowl

Want something a little cooler than soup? This smoothie bowl was best described as pumpkin pie in smoothie form. Head over to Erin’s blog, The Almond Eater, for instructions on how to make this healthy smoothie. Do not forget to also take a picture if your smoothie bowl turns out looking beautiful.

Ingredients:

  • 1/2 cup raw cashews
  • 3/4 cup canned pumpkin
  • 1/2 cup milk of choice
  • 5 ice cubes
  • 2-3 tbsp maple syrup
  • 1 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • Toppings: apple walnuts, chia seeds, cinnamon, etc.

Paleo Pumpkin Bars

Want a tasty pumpkin dessert without sacrificing your health? Try these Paleo Pumpkin Bars made by What Molly Made. They are also a healthy version of pumpkin pie!

Ingredients:

  • 2 cups almond flour
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • ¼ teaspoon baking powder
  • 2 teaspoons pumpkin pie spice
  • ¼ cup almond butter
  • 2 tablespoons coconut oil
  • ¼ cup of coconut sugar
  • 2 tablespoons maple syrup
  • 2 teaspoons vanilla extract
  • 1 cup pumpkin puree
  • 2 tablespoons almond milk Maple Frosting:
  • 1/2 cup grass-fed butter ghee, or coconut oil, softened
  • 1/3 cup maple syrup
  • 1/4 teaspoon cinnamon
  • 1 1/4 tablespoons coconut flour
  • 2 1/2 tablespoons coconut milk
  • 1 tablespoon coconut sugar

Baked Pumpkin Fries

Want a healthy and also delicious snack or side dish? These baked pumpkin fries are so simple to make and a great fall treat. Head over to Oh, The Things We’ll Make for the recipe.

Ingredients:

  • 1/2 pumpkin or butternut squash
  • 1/4 cup extra virgin olive oil or other oil of your choice
  • salt
  • freshly ground black pepper

Sources

https://www.lifehack.org/articles/lifestyle/10-health-benefits-pumpkins-you-didnt-know-and-32-creative-ways-have-pumpkin.html

Foods To Eat After A Workout

post-workout foods

Many people don’t tend to think that they should be eating when they are done with their workout. However, eating after your workout is very important. Continue reading to learn about some great post-workout foods.

Why Does It Matter?

Choosing what you eat after your workout is important for many reasons. You want to find foods that can be easily digested. You also want foods that contain many nutrients. Some things you want in your post-workout food are protein, carbohydrates, and fats.

Post-Workout Foods

There are many things you can eat that make for great post-workout foods. Next time you just got done with the gym, try these out:

Protein

Protein helps repair and build muscles in the body. These muscles are broken down when you exercise and it is important that you get protein so you can build new muscle. Some great foods that contain the protein are:

  • Lean Meats: Lean meats such as turkey or chicken can provide a substantial amount of protein.
  • Fish: Certain kinds of fish, like salmon and tuna, provide your body with protein along with the omega 3 fatty acids.
  • Chocolate Milk: Chocolate milk can prove to be a great source of protein with 8 grams in each cup.
  • Eggs: Eggs are also a great source of protein and are very versatile in cooking.

Carbohydrates

When you workout your body is using its glycogen stores. These need to be replenished after the workout. Some great options to get carbs after your workout are:

  • Fruit: There are many fruits that can be beneficial for many reasons. Berries have antioxidants, apples contain fiber, and bananas are agreat source of potassium.
  • Whole Grain Foods: whole grain foods like bread and cereal can provide many carbohydrates along with keeping you feeling full for longer.
  • Crackers: Crackers are great because they are a light carbohydrate and can be taken on the go.
  • Oatmeal: Oatmeal has many nutrients and also contains complex carbohydrates which can help maintain muscle mass.

Fats

Contrary to popular belief, fats do not slow down digestion and inhibit the absorption of nutrients when eaten after a workout. They might slow down the absorption of your meal, but they will not reduce the benefits. Try these foods next time you are looking to add healthy fats into your post-workout meal:

  • Avocado: These fruits are amazing because they are a healthy fat that keeps you feeling full for longer amounts of time. For more information about avocados, check out one of our previous articles here.
  • Nuts: These are great because they also provide a little bit of protein in each one as well. If you want to eat nuts after a workout then try to reach for ones like almonds.
  • Nut Butter: Peanut butter can be a great snack for after a workout. Try pairing it with sliced bananas to help decrease the risk of cramps.
  • Coconut Oil: According to the International Journal of Sport Nutrition and Exercise Metabolism coconut oil has the potential to enhance overall exercise performance. This could be used before and after a workout to help maximize benefits.

Conclusion

There are many great post-workout foods that can provide your body with the nutrients that it needs to build new muscle. Be sure to check out our products page to find a supplement that is right for you.

Sources:

https://journals.humankinetics.com/view/journals/ijsnem/6/2/article-p121.xml

Health Benefits of Coconuts

featured image for health benefits of coconuts

Coconuts are known for their tasty, tropical flavor. They are seen all over places like Hawaii and Fiji. Many people have claimed coconuts to be a “superfood”. What does that mean exactly and what are the health benefits of coconuts?

Coconut Oil for Hair

Throughout the Polynesian Islands, women have used coconut oil in their hair for years. Coconut oil retains moisture in the hair. Since it does not evaporate as quickly as water, it can hold moisture in the hair longer. This helps prevent hair from becoming dry and damaged. Coconut oil has even been used as a conditioner!

Many people also struggle with dandruff. Coconut oil helps by preventing this dry and flaky phenomenon. Just mix coconut oil with either castor or sesame oil and massage into your scalp for a few minutes right before washing your hair. There are many other ways to use coconut oil in your hair, but these are the most common.

Coconut Oil for Skin

Another use for coconut oil is on the skin. Many people use Coconut oil as a moisturizer to treat dry skin. People have been using it for this purpose for years. It is even in many lotions and moisturizers. People have also used it to treat eczema. It will not clear the skin of eczema, but studies have shown that it can improve it. Coconut oil has even been used as a sunscreen!

Good Source of Vitamins

Coconuts on a tree in health benefits of coconuts

Although coconuts contain unhealthy saturated fats, they also have a lot of healthy vitamins. Coconuts are a great source of vitamin B6, iron, magnesium, zinc, copper, and manganese. Your body needs Vitamin B6 for proper nerve function. It also helps your body create antibodies to fight illness. Coconut water is a good source of potassium. This is a mineral your body needs to function properly. It is an electrolyte that helps with nerves and muscles in your body. Coconut flour is even a great source of fiber.

Overall, coconuts are very healthy and almost every part of the coconut can be used. Although not every part is healthy, the health benefits of coconuts are endless. Make sure to also check out our article, Health Benefits of Drinking Water to find out why it is important for your body to stay hydrated. Our Complete Multiple is another great way to make sure you are getting the vitamins and minerals you need.

Sources

https://medlineplus.gov/ency/article/002402.htm

https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil#section8

https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/the-facts-about-coconut-oil

https://www.everydayhealth.com/diet-nutrition/diet/coconut-nutrition-facts-health-benefits-beauty-benefits-recipes/

https://medlineplus.gov/potassium.html

https://www.ncbi.nlm.nih.gov/pubmed/24320105https://www.ncbi.nlm.nih.gov/pubmed/15724344