Vigour – Health and Sports Nutrition

Vitamin C is an essential nutrient in many living organisms, most notably humans and is also otherwise known as L-ascorbic acid or L-ascorbate.

Vitamin C is performs a number of roles in the function of a healthy diet including being an effective antioxidant and supports a stronger immune system against common pathogens. Ascorbic acid also assist the synthesis of carnitine (essential for the transport of fatty acids and often used as a sports supplement), collagen, and neurotransmitters and many more. Obvious deficiencies apart from a lowered immune system and vital synthesis, includes the increased likelihood or scurvy.

It is recommended that approx 75-2000mg of vitamin C is consumed each day with higher doses resulting in diarrhoea and other side effects.

Vitamin C as a supplement to being found in most fruits and vegetables, can be taken on its own or in most cases can be found in multivitamins such as Berocca.

The term “Vegan” refers to a person who follows a diet plan that excludes dairy products, eggs, meat and other animal-derived ingredients. Most vegans do not consume foods that are processed using animal fats. Moreover, they also do not use products that are tested on animals or even animal-derived non-food products.

Numerous researches have showed that vegan diets make rich dietary sources of dietary fibres, phytochemicals, carotenoids, simple and complex carbohydrates, folic acid, vitamins, magnesium, and omega-3 fatty acids. Well-planned vegan diets provide protection against numerous diseases including type-2 diabetes, cardiovascular diseases, high cholesterol levels, high blood pressure, obesity, renal disorders, rheumatoid arthritis, osteoporosis and cancer. However, poorly planned vegan diets may be low in protein and a number of essential vitamins and minerals required for effective bodily function.

In order to consume enough protein, vegans will predominately require a protein supplement that is not derived from animals. Pea protein, available as a consumable powder is a low sugar, low fat product isolated from peas and provides high biological value pure protein alongside essential branch chain amino acids.

Pea protein powder, like whey protein, has an amazing ability to be digested very rapidly, it can be used by regular gym users and body builders to help muscle rebuilding and re-growth. The use of protein for daily use or after exercise not only increases levels of amino acids in one’s blood and adds muscle mass, but it also helps open up blood flow in the arteries by inhibiting an angiotensin-converting enzyme which constricts the veins. This in turn, ensures a better supply of oxygen and nutrients to your vital organs, tissues and muscles to help rebuild and repair muscle tissues.

To obtain peak health and performance our bodies require many different vitamins, minerals and antioxidants. Vegan dietary food sources may leave the body deficient in many vitamins and minerals.
Vitamins help the body turn food into energy and tissues. There are 13 vitamins in all: vitamin A; the vitamin B complex, which includes thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12 pantothenic acid, and biotin; and vitamins C, D, E, and K.
Minerals are needed for growth and maintenance of body structures. They also help to maintain digestive juices and the fluids found in and around cells.

Consuming enough food that will supply your body with the recommended daily amount (RDA) of nutrients your body needs is possible, but not easy. The use of a daily multivitamin is an effective solution to combat deficiencies even in a varied and well-balanced diet.Vegan multivitamins are also readily available on the market.

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Oligospermia is a condition in which your semen contains fewer sperms than normal. Your sperm count is considered low if you have less than 22 million sperms per millimetre of semen. Low sperm count is the leading cause of male infertility all around the globe. Numerous researches have revealed that up to 80% of birth defects are caused by defective male sperm.

There are numerous environmental and biological factors that may lead to oligospermia. Environmental factors include testicular exposure to overheating such as hot tubs and high fever; exposure to toxins such as PCPs, chemicals such as phthalates and oxygen-free radicals, and heavy metals such as cadmium, lead and arsenic; X-rays, radiation treatment and chemotherapy. Biological factors include deficiencies in nutrients such as vitamin C, zinc, copper, selenium and folate; age; impotence; infections; sexual issues; depression; marijuana use; smoking; genetic factors; bicycling; varicocele ( a varicose vein in the cord that connects to the testicle).

Sperm count can be increased by identifying and treating the underlying cause. Treatment options include avoiding depression, consuming a balanced, nutritious diet on a regular basis, avoiding smoking, avoiding environmental toxins and chemicals, avoiding drugs, drinking plenty of water, consuming a multivitamin supplement, seeking an early treatment for varicocele and In vitro fertilization.

Zita West Vitamen Vegi Capsules is a high quality multivitamin and multi-mineral supplement that is specially formulated for men. It contains essential nutrients such as vitamin B6, vitamin B12, vitamin C, ginseng, Arginine, Lysine and Zinc that promote production of healthy sperms.

Vitamin B6 helps regulate hormonal activity in men, vitamin B12 helps maintain the metabolism of steroid hormones, vitamin C helps maintain normal metabolic functions, Arginine and Lysine help promote sperm health, and zinc is needed by body to make the outer layer and tail of the sperm.

Nutrition has a direct effect on the physiological as well as metabolic processes of the body. Nutrition can be defined as the supply of the necessary materials to the cells and tissues to support life. Nutrition mainly comes in the form of food and a proper nutrition is essential to prevent many health problems.

There are six classes of nutrients which play a key role in keeping you healthy and fit. Those six classes of nutrients include: protein, fats, carbohydrates, vitamins, minerals and water. Protein, fat, water and carbohydrate are macronutrients because they are needed in relatively large amounts by your body. Minerals and vitamins, on the other hand, are micronutrients because they are needed in smaller quantities. Macronutrients provide structural materials for the cells and provide energy to tissues.

Protein makes an integral part of many animals’ body structures especially muscles, hair, and skin. It also makes an important component of several enzymes that control chemical reactions within the body. Each molecule of protein is composed of amino acids, which further contain nitrogen and sulphur. Not only amino acids help produce new proteins, but they are also responsible for replacing damaged proteins. Some amino acids can not be produced by our bodies and they are categorized as “essential amino acids”. There are 21 amino acids in a human body, out of which 10 are essential and, therefore, must be included in your diet. One needs adequate amounts of amino acids in certain situations such as development, pregnancy, and injury. Important food sources of protein include tofu, soy-products, meats, legumes, eggs, cheese and milk.

A molecule of fat contains several fatty acids. Fats may be classified as unsaturated or saturated. Unsaturated fats are further categorized as monounsaturated or polyunsaturated. Moreover, unsaturated fatty acids are classified as omega-3 and omega-6 fatty acids. Unsaturated fats mainly come from plant sources and are considered healthier than saturated fats which typically come from animal sources. Important food sources of unsaturated fats include flaxseed oil and olive oil.
Carbohydrates may be classified as polysaccharides, disaccharides, and monosaccharide. Carbohydrates include fibre, sugar, and starches. The important food sources of carbohydrates include grain-based products, bread, noodles, rice, and some pulses. Dietary fibre completely absorbs in humans and helps avoid gastrointestinal problems such as diarrhoea and constipation.

Dietary minerals are mainly comprised of chemical elements other than oxygen, carbon, nitrogen and hydrogen. They can be categorized into macrominerals and microminerals. Macrominerals are those minerals which are essential for your body with a recommended daily allowance greater than 200mg/day. They include magnesium, calcium, potassium, sodium, chlorine, phosphorus, and sulphur. Microminerals are required in trace amounts with a recommended daily allowance lesser than 200mg/day. They include cobalt, manganese, nickel, fluoride, copper, chromium, iodine, selenium, zinc and iron.

There are different types of vitamins such as vitamin A, B complex, C, D, E and K. Vitamin deficiencies may result in an impaired immune function, premature aging, certain forms of cancer, disorders of cell metabolism and poor psychological health. Important food sources of vitamins include fruits, vegetables, whole grains and nuts.

You can supply your body with all of the above mentioned nutrients by either following a balanced diet plan or consuming dietary supplements on a daily basis. You should take a multivitamin, protein powder or meal replacement powder on a regular basis to provide your body with protein, carbohydrate, fat, minerals and vitamins.

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HIV or human immunodeficiency virus is the third leading cause of death in people aged 25 to 50. HIV gradually weakens the body’s immune system and leads to AIDS or acquired immune deficiency syndrome. This virus replicates in the blood and kills the helper T cells. As a result, a sufferer becomes vulnerable to the diseases and infections that he or she otherwise could fight off.

Two decades ago, the AIDS diagnosis was a death sentence as there was no proper treatment available at that time. However, the modern advancements in the medical science have made HIV or AIDS a lifelong disease that can be successfully managed with drugs. However, living with HIV virus for decades is not easy and HIVers are more prone to acquire a number of diseases and conditions including pneumonia, tuberculosis, wasting syndrome and different types of cancer especially colorectal cancer.

HIV sufferers should consume lots of vitamins, minerals and protein on a regular basis to boost their immune system and energy levels. Diets they must eat include fruits, vegetables, nuts, whole grains, legumes and pulses.

They should also take a multivitamin supplement such as BioCare Vitaforte Banana Multivitamins & Minerals with L. acidophilus 15 to improve their compromised immune system. This supplement contains the major vitamins and minerals with the beneficial bacteria Lactobacillus acidophilus. It is high in B-complex, vitamin D, carotene, zinc and magnesium. B vitamins help absorb energy from food and improve immune system, where as zinc and magnesium help maintain a good physical and sexual health. Probiotics maintain the health of digestive system and relieve the symptoms of stomach blotting and indigestion.

Anxiety can be defined as an unpleasant and unrealistic feeling of doubt or worry. Anxiety disorder is common among women and men all around the globe. It is often accompanied by the physical symptoms such as irritability, unusual tiredness, disturbed sleep and lack of concentration. There are different types of anxiety disorder such as phobias, OCD, PTSD, agoraphobia etc.

Severe anxiety disorders may interfere with the ability of an individual to live normally and can cause considerable suffering. There are several approaches that help relieve anxiety. Medications such as those containing alprazolam, citalopram, escitalopram or resperidone are often prescribed to patients. However, it is important to remember that medications are used to relieve anxiety or reduce the symptoms of depression and they should not be considered a cure on their own. Rather, they facilitate patients to concentrate on counselling.

Behaviour therapy helps people to understand the reasons behind the stress or anxiety and develop techniques to manage it. Behaviour therapy is conducted by a counsellor, behaviour therapist or psychologist.

Consumption of foods high in B vitamins such as green leafy vegetables, eggs, seeds, nuts, brewer’s yeast, barley and wheat germ helps relieve anxiety and its symptoms. It also makes a good idea to take a dietary supplement on a regular basis that contains vitamin B-complex in its formulation.

Higher Nature Super Nutrition Multivitamins is a true A-Z multivitamin and mineral formula that includes vitamins B plus trace minerals in its formulation. The B vitamins are in a form similar to food, which help relieve the anxiety symptoms and absorb maximum energy from food.

Not only does this supplement help replace all essential nutrients lost from the diet through cooking and environmental factors such as alcohol, smoking, pollution and today’s demanding lifestyle, but is also ideal for busy lives and compromised digestion. It is available in pleasantly flavoured, easy to swallow tablets with natural vanilla.

A gradual loss in eyesight after 40 years of age is something that happens to almost everyone. Although certain over-the-counter treatments can help slow down the process of eyesight degeneration, most of these treatments including laser eye surgery are quite expensive and time consuming. Similarly, certain traditional precautions such as wearing sunglasses and refocusing your eyes at regular intervals do not provide you with a 100% protection against eyesight loss. However, there is one way to prevent or even reverse eyesight loss i.e. you consume those diets that contain vitamins.

You should incorporate those foods into your daily dietary routine that are rich in Vitamin A, C and E. Not only are these vitamins necessary for maintaining a good eyesight, but vitamins C and E are natural antioxidants that help fight free radicals within your body. Moreover, they also prevent tissue damage and aging in the eyes. The rich food sources of vitamin A include spinach, broccoli, sweet potatoes, eggs, cheese and butter. Vitamin C-rich sources include citrus fruits, lemon, strawberry, cherry and apple. You can obtain recommended daily allowance of vitamin E by consuming foods such as spinach, vegetable oils, avocado, eggs, nuts and whole grains.

It also makes a good idea that you supplement your diet with a multivitamin tablet on a daily basis. Seven Seas Cod Liver Oil Plus Multivitamin is a popular brand on the market that provides you with the benefits of vitamins as well as cod liver oil. It contains vitamins A, C and E that help maintain your eyesight in your middle as well as old age. Moreover, the cod liver oil helps keep your joints supple and flexible and maintains the health of your cardiovascular system.

A recent research has showed that when you perform a cardiovascular type activity such as running, swimming, brisk walking, hiking, jogging, or cycling five times a week, it decreases your risk of acquiring type 2 diabetes by 45%. Similarly, exercising 3-4 times a week would reduce your risk by 35%. Therefore, it becomes very important that you incorporate a cardiovascular exercise which you enjoy most into your daily routine. In fact, a cardio or aerobic exercise makes your tissues more responsive to insulin by reducing the fat cells in your body.

It is important to keep in your mind that the hard training may lower your fitness level as it does not give your body sufficient time to recover and rebuild. Therefore, make sure that you do not over train your body with cardiovascular exercises. Moreover, an exercise routine is one of the best ways to reduce stress. You can also make use of strength training exercises to achieve this objective. Not only strength training exercises transform your body into a magnificent physique, but the upper body resistance training would also help you maintain a lean body mass.

Make sure that you use a good quality mineral or multivitamin supplement each morning. A recent survey has revealed that only one out of 30,000 people consumes his or her optimum RDA of vitamins. Berocca Multivitamin Tablets provide a high source of minerals and vitamins in one single dose. It is a unique combination of Vitamins B, C and essential minerals which help your body release energy from food. B vitamins are important for your healthy muscle function, while vitamin C is an antioxidant which helps protect you from premature aging. Moreover, it helps support a healthy immune system and keep your gums, skin, and teeth healthy.

No body wants to be old; men or women, all want their youthful glow and health intact with them. But they have to give up in front of nature, and one day or the other; they have to face the harsh truth in the form of the old age. However, the good news is that there are certain useful tips which can help you stay youthful and healthy for a long period of time.

First of all, pay a close attention to your body-mass index as it should be under 25. Body-mass index or BMI is a measure of your body fat. A recent research has shown that people who have BMI in the range of 18.5-22.5 tend to live longer without having any disease than people who are overweight. Excess body fat has harmful effects on your health as it secretes acids and proteins which are major causes of numerous cardiovascular problems and even cancer.

Another area which needs your immediate attention is your waist circumference. Ideally, it should be less than 34 inches. According to a research, a belly less than 35 inches reduces your mortality risk by approximately 20%. In order to maintain your waist circumference around normal, make sure that you avoid trans fats as they can add to your tummy’s fat deposits.

It is also important that you eat enough fibre every day. Ideally, you should consume at least 25g of fibre per day. A research report suggests that for every 1000 milligram of fibre you add to your daily dietary routine, you reduce the risks of colon cancer and coronary diseases by approximately 15%. The good sources of fibre include legumes, wheat, vegetables, and fruits.

Make sure that you maintain your blood pressure around 120/80 mm/HG. If you have your B.P readings above 140/90, it is an indication of the fact that you have developed a full-fledged hypertension and you should contact your physician immediately to avoid cardio problems in future correlated with the hypertension.

In order to retain your youthful glow for a longer period of time, make sure that you drink plenty of water and eat fruits on a daily basis. Water is an excellent natural cleanser which cleanses your body by removing harmful toxins out of your body in the form of urine and sweat. Fruits help you stay young and healthy by providing macro as well as micro nutrients. Consume apple, water melon, pineapple, cheery, raspberry, apricot, peach, and mango on a regular basis.

A research has revealed that vitamins have anti-aging effects and should be consumed on a regular basis to remain young for a long period of time. Make sure that you use a multivitamin supplement such as Vitabiotics Omega-H3 Multivitamins. It makes a premium wide-spectrum supplement that contains a complete range of bio-elements including vitamins, amino acids, minerals, cod liver oil, ginseng, and garlic. Vitamins not only help you stay young by acting internally and removing wrinkles especially around your eyes, but vitamins C and E make effective antioxidants which protect your body against the harmful effects of free radicals as well. Vitabiotics Omega-H3 Multivitamins also make a rich source of cod liver oil and omega-3 fatty acids, which are important for maintaining your joints and heart health. Garlic not only helps balance cholesterol levels in the blood, but it also maintains healthy lower blood pressure.

In order to maintain a good physiological as well as psychological health, you need to follow a nutritious and balanced diet plan on a regular basis. Regardless of your busy schedule, try to consume following foods per day to enhance your general health. It is important to remember that these figures are based on a 2000 calorie diet.

Make sure that you consume vegetables, fruits, grains, milk and meat daily. For vegetables, 2-2.5 cups per day would make a good choice to supply your body with all the necessary vitamins and minerals. It is important that you vary your veggies and try something new every day. Similarly, you should consume 2 cups of fruits per day. Make sure that you take 6-8 oz of whole grains and 2-3 cups of milk per day. For meat and beans, 5.5-6 oz per day should be consumed in order to supply your body with protein.

If you find it quite difficult to incorporate above mentioned foods into your daily dietary routine, then you should use a multivitamin such as Seven Seas Multibionta Probiotic Multivitamins on a daily basis. It is a unique combination of multivitamins, minerals, and probiotics that helps support your digestive and immune systems. Each capsule contains calcium, phosphorus, iron, magnesium, zinc, manganese, chromium, potassium, chloride, Vitamin A, B-complex, C, D, E, biotin, riboflavin, pantothenic acid and niacin. Another good thing about Multibionta Probiotic Multivitamins is that it is free from artificial sweeteners, artificial flavours, artificial preservatives, yeast, lactose, gluten, gelatin, vegetarian suitable and tree nut.