Vigour – Health and Sports Nutrition

Vitamin C, also known as ascorbic acid, is a water soluble vitamin that is not produced by your body; therefore you need to take it from dietary sources on a daily basis. Vitamin C is naturally found in citrus fruits, watermelon, grapefruit, mango, kiwi, strawberries, raspberries, pineapple, blueberries, cabbage, cauliflower, tomatoes, green peppers, spinach, turnips, potatoes, red peppers and broccoli. Small traces of vitamin C are also present in papaya and cantaloupe.

Vitamin C is a powerful antioxidant that confers numerous health benefits on its consumers. It helps reduce cholesterol levels in the blood and prevents the hardening of the arteries. Ascorbic acid helps in the formation of collagen and is involved with iron absorption. It helps in the growth and repair of tissue and plays an important role in fat metabolism.

Vitamin C helps maintain the health and youthful glow of the skin by neutralizing the harmful effects of free radicals in your body. Free radicals are unstable oxygen molecules that cause premature aging and fine lines. Moreover, they are also responsible for causing different types of cancer. A regular consumption of ascorbic acid helps reduce the risk of urinary tract infections, chest colds, bronchitis and asthma. It also helps prevent the degenerative diseases of the eye and supports healthy tendons, bones and joints.

Vitamin C levels decrease with the growing age, so as you get older you should regularly consume a dietary supplement that makes use of vitamin C in its formulation. Natures Own Calcium Ascorbate plus Bioflavonoids 500mg is a popular brand that contains high potency vitamin C in a non-acidic form. This product is for you if your diet is low in fresh vegetables and fruits, if you drink or smoke regularly, if you are elderly, if you have a demanding lifestyle, if you regularly perform a strenuous physical activity, if you are taking antibiotics or if want to maintain normal serum cholesterol levels.

Vitamin A, also known as retinol, is an important nutrient that is vital to the health of your eyes. It helps produce rodopsin that is necessary for dark adaptation. It helps maintain the natural structural integrity of the cornea, retina and other eye tissues. Vitamin A deficiency may lead to numerous ophthalmological disorders especially xerophthalmia and night blindness.

Xerophthalmia is a serious condition of eye that might lead to blindness. This disease affects the cells of cornea and tear ducts. Night blindness makes it nearly impossible to see in relatively low light. This condition occurs due to inability of retina to respond to the light due to vitamin A deficiency.

The rich dietary sources of vitamin A are fish, fish oils, liver, nuts, fruits, vegetables and dairy products. These food items contain carotenoids which are converted into retinol by your body.

It also makes a good idea to use a dietary supplement that contains vitamin A in its formulation. BioCare One-A-Day Multivitamins & Minerals with Lutein & Bilberry is a popular brand on the market that makes an effective broad spectrum, antioxidant and one-a-day multinutrient tablet. It contains vitamins A, B-complex, C, D, and E, minerals, and additional antioxidant support from beta carotene, lutein and bilberry. Vitamin A helps maintain the health of your eyes and skin. B vitamins help release energy from food and boost your immune system. Vitamins C and E act as antioxidants and help destroy free radicals in your body. Vitamin D strengthens your bones and helps absorb calcium. Take one tablet daily with food.

Being a vegan means that one eliminates the use of non-human animal products from his or her diet. Dietary vegans are people who restrict themselves to the consumption of plant-based diets such as fruits, vegetables, legumes, pulses, nuts, and whole grains, or a lifestyle that aims to eliminate animal use entirely. Instead of using cow’s milk and cream, vegans use plant milk, soy milk and plant cream. Products that are derived from animals include poultry, eggs, meat (red meat and lean meats), honey, seafood, fur, leather, silk, gelatine, rennet, casein, carmine etc.

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, vitamin B2, vitamin B12, vitamin D, omega-6 fatty acids, iron, zinc, manganese, iodine, fluorine and molybdenum.

Therefore, vegans should use a dietary supplement that is specifically designed for them to provide high quality vegetable protein and other nutrients. Nutrisport 90+ Protein Powder Vegan is a low sugar, low fat powder isolated from peas and is free from any animal products. It provides pure protein with a high biological value, branched chain amino acids, lysine, arginine, carbohydrates, and sugar. It does not make use of sweeteners, additives, artificial flavours and genetically modified materials in its formulation. Moreover, it is wheat, dairy and gluten free.

Calcium plays a vital role in maintaining the strength and health of your bones. It is the body’s most abundant mineral that makes the structure of healthy teeth and bones. Moreover, it plays an important role in the energy metabolism and nerve function. If you do not consume recommended daily allowance (RDA) of calcium, you can develop osteoporosis, osteoarthritis and other bone diseases later in life.

Dairy products make the most common source of dietary calcium. Milk, butter, milk- cream and margarine are high in calcium. However, make sure that you consume low-fat dairy products to avoid the risk of high cholesterol levels and maintain the health of your cardiovascular system.

Vegetables like broccoli, spinach, turnip and dry fruits like peanut and almond are also rich in calcium and they should be incorporated into your dietary plan. It also makes a good idea to use a dietary supplement on a regular basis which contains calcium in its formulation.

Higher Nature True Food Calcium & Magnesium contains equal amounts (one-to-one ratio) of both magnesium and calcium. Magnesium helps maintain hormonal health and supports blood sugar balance. Calcium helps carry out normal blood clotting, energy metabolism and nerve and muscle function.

Higher Nature supplement helps replace magnesium and calcium lost from the diet through modern farming methods, cooking, storage, and environmental factors such as smoking, alcohol, pollution and today’s demanding lifestyle. This supplement is gentle on the stomach and nutrients especially calcium and magnesium are easily digested and absorbed for high bioavailability.

It is important to follow a diet plan on a weekly basis that consists of approximately 20 percent animal-based foods and 80 percent plant-based foods. The first day of your dietary plan should be comprised of lean meats such as turkey, chicken or fish at the lunch followed by consumption of small portions of vegetables and fruits for the rest of the day.

On the second day, you can consume steamed vegetables along with raw and fresh fruits at lunch and a small meal consisting of lean meats at dinner. The third day should include a starch food such as sweet potato or steamed potato at lunch followed by a grain dish at dinner.

On the fourth day, you can eat legumes such as black beans and chick peas at lunch and vegetables salad at dinner. The fifth day of your dietary plan should be comprised of clean seafood such as wild salmon or mackerel at lunch and cereals such as brown rice at dinner. On the sixth day, make sure that you consume a well balanced diet which includes any animal food and vegetables that your body craves. The seventh day of your dietary plan should include fruit or vegetable juice at lunch and chicken or fish at dinner.

If you are unable to incorporate a balanced diet plan into your routine due to your hectic lifestyle, then make sure that you use a dietary supplement which provides you with the daily recommended allowances of essential nutrients such as protein, carbohydrate, vitamins and minerals.

Sci MX Proplex Meal Replacement Sachets makes a unique combination of protein, carbohydrate, BCCA, essential fatty acids, vitamins, minerals and fibre. It helps lose fat whilst retaining muscle and increases lean body weight. It tends to provide the body with the vital nutrients it requires. Moreover, it is virtually sugar free and contains only low levels of natural fruit fructose.

Porotic Hyperostosis or Osteoporosis Symmetrica is a disease of bones that makes your bone tissue soft and weak. In this disease, the spongy marrow within the bones overgrows, which causes the outer table of the bones to become shallower and thinner. An iron deficiency is thought to be responsible for the onset of osteoporosis symmetrica and numerous studies have revealed that people who consume diets rich in iron have a much lower incidence of this disease than those who do not.

Therefore, it is recommended that you should consume iron-rich foods on a regular basis to avoid this disease. The rich food sources of iron include liver, spinach, apple, aubergine and avocados. You should also include an iron supplement in your daily dietary routine to nourish your body with the daily recommended allowance of this essential nutrient.

In order to maintain the health of your bones and joints, make sure that you take a joint care supplement on a daily basis. Health Perception Joint-Flex 1000 Plus Rosehip is a successful brand on the market that provides a high strength combination of key ingredients to provide nutritional support for your bones. Each tablet contains rosehip, glucosamine and chondroitin sulphate in its formulation. Rosehip plays an important role in the production of soft tissues, whereas glucosamine and chondroitin help rebuild the ligaments and tendons, and stimulate the uptake of nutrients and fluid into the cartilage. Moreover, these ingredients also help in the production of cartilage and keep your joints supple and flexible.

Nowadays, there is an emerging trend of consuming tinned and processed foods especially in western countries. Although tinned foods provide us with a convenient way of eating, their nutritive value and health benefits can not be matched to those of fresh foods.

Tinned foods fulfil the dietary demands of a large number of people all around the globe. To some people, they make ideal food sources because they can easily be stored and their packaging can be recycled. Moreover, they have a longer shelf-life and numerous food items such as vegetables and fruits can be tinned soon after being picked.

However, one needs to understand that nutrients especially vitamin C, copper and potassium are lost during the canning process. Moreover, sugar or salt are added to the tinned food items to preserve them. Therefore, tinned foods do not make a good choice for people who are diabetic, high blood pressure patients or on a weight loss program. Another disadvantage of tinned food items is that they are low in texture and taste as compared to fresh foods.

Make sure that you prefer eating fresh foods especially fruits and vegetables over tinned foods. Not only are fresh foods high in nutritive value and energy, but they also have a more attractive appearance. Another advantage of fresh foods is that they have a better texture and taste than tinned foods.

Along with using fresh foods, make sure that you incorporate a multivitamin supplement into your daily dietary routine in order to meet the daily recommended allowance of many nutrients. For example, you can use Seven Seas Cod Liver Oil Plus Multivitamins to provide your body with the benefits of cod liver oil, omega-3 fish oil, vitamins A, D and E in a single dose. Not only does this supplement help release energy, but it also maintains strong teeth and bones. Moreover, it helps keep your joints flexible and supple, while maintaining healthy nails, skin and hair at the same time.

If you avoid red meat due to its harmful trans and saturated fat contents, then it is important to realize that you may be prone to iron deficiency at the same time as red meat makes a rich source of iron. Therefore, it becomes very important that you consume iron-rich foods in order to avoid the iron deficient anaemia.

Iron is an important mineral that helps in the haemoglobin formation and carries oxygen to human blood cells. Moreover, it is present in the muscle tissues and plays a vital role in the brain function.

Furthermore, a regular supply of iron to your body is important for the proper functioning of your immune system. Another benefit of iron is that it helps eradicate different causes of fatigue.

Foods that make an excellent source of iron include liver and green vegetables. Moreover, dried fruits, seeds and eggs are rich in iron and they should be consumed on a regular basis. Iron is also found in small traces in wheat bran and some fruits.

It is also important that you use a supplement that contains iron in its formulation. Vitabiotics Wellman Sport Multivitamin makes a perfect supplement that provides you with recommended daily allowance of iron. It makes a wonderful gift for those people who do not want to consume the red meat due to health concerns, but still want to nourish their bodies with iron at the same time.

It also contains vitamins A, B complex, C, D and E. Minerals include iron, zinc, magnesium, iodine, manganese and copper. Moreover, it offers specific micronutrients such as L-Carnitine, which is used by the body to assist in electron transport in cell mitochondria and burn fatty acids into energy. It contains plant isolate Octacosanol that supports muscle function by preventing the build up of lactic acid.

Every year, hundreds of thousands of women are diagnosed with breast cancer all over the world. In UK only, an estimated 120,000 women will be diagnosed with breast cancer this coming year. Factors which elevate the risk of breast cancer include excess body weight, high fat intake and low consumption of fruits, vegetables, soy and fibre. Moreover, frequent exposures to synthetic fertilizers, pesticides and pollution also contribute in the onset of breast cancer. A recent research has revealed that women who drink alcohol as little as one drink a day are more susceptible to this disease than those who do not.

Other risk factors which are not associated with your lifestyle include family history, age, your genetic make-up and late menopause. It is important to realize that you can not control the non-lifestyle risk factors but it is possible to avoid the breast cancer to some extent by bringing positive changes in your lifestyle. For example, you should perform a daily aerobic exercise to lose your body weight. Similarly, you need to consume fruits and vegetables on a regular basis to provide your body with plenty of antioxidants, vitamins and minerals. Antioxidants such as vitamins C and E destroy the free radicals, which have damaging effects on the health of your tissues. Furthermore, vegetables and fruits are full of roughages which help in bowel movement and help prevent colon cancer as well.

If you are unable to consume fruits and vegetables due to your hectic lifestyle, then make sure that you use a multivitamin tablet such as Seven Seas Multibionta Probiotic Multivitamins daily. It makes a complete supplement with vitamins, minerals and probiotics. Vitamins provide you numerous health advantages including protection against breast cancer. Minerals such as zinc, iron, calcium and magnesium help you stay fit and full of energy. Probiotics help maintain a healthy immune and digestive system.

A recent research has revealed that people who take two servings of vegetables and one serving of fruits per day remain more energetic and healthy than those who do not. According to a recent internet survey, 47% people take only one serving of fruits every three days and 65% people take one serving of green vegetables every four days. Therefore, these people need to consume green leafy vegetables and fresh fruits on a daily basis.

It is important to remember that coloured fruits such as citrus, orange, pomegranate, peach, mango and apple are rich in carotenoids and antioxidants. Similarly, highly coloured vegetables such as bell peppers, carrots, pumpkin and broccoli are rich in flavonoids which are health-promoting natural pigments. Moreover, brussels sprouts, cabbage, tomatoes, aubergine and cauliflower are rich in isothiocyanate and indoles which protect you against numerous types of cancer including breast and colon cancer.

There are many supplements on the market which contain antioxidants and flavonoids and they provide you with the health benefits similar to those of raw vegetables and fresh fruits. For example, you can choose Berocca Multivitamin Tablets to maintain your concentration and alertness. This supplement makes a unique combination of vitamins B, C and minerals such as zinc and magnesium. Vitamin C is a strong antioxidant which destroys harmful free radicals and supports a healthy immune system. B vitamins help release energy from food to support stamina and vitality. Zinc plays a key role in maintaining the male reproductive health while magnesium keeps your muscles and nervous system working properly.