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.

Coenzyme Q-10, also known as ubiquinol-10 or simply Co Q10, is a strong antioxidant that is manufactured by the human body. Studies show that B vitamins (niacin, vitamin B6 and vitamin B12) and vitamin C help convert the amino acid tyrosine to ubiquinol-10, which is stored in heart, kidneys and liver. Coenzyme Q-10 participates in numerous chemical reactions, providing energy to tissues and vital organs. It plays a vital role in the metabolism of fat and aids tissue repair in adults.

Co Q10 has been shown to boost the immune function and prevent the accumulation of fatty acids within the heart muscle. The increased levels of ubiquinol-10 in the body minimise the risk of cardiovascular disease such as congestive heart failure, angina, atherosclerosis, cardiomyopathy, hypertension and mitral valve prolapse. Coenzyme Q-10 slows the breakdown of mitochondrial DNA, thus preventing premature aging. It acts as a powerful antioxidant against free radicals, which damage tissues and interfere with the enzymatic reactions. Ubiquinol-10 helps keep other antioxidants in their active states and helps improve brain function.

Coenzyme can be consumed in a number of food types but is found in its highest concentration in meat and fish. Low levels of CoQ-10 can be due to a number of possible factors ; dietary deficiency, increased utilization by the body or from biosynthesis (Biosynthesis (also called biogenesis) is an enzyme-catalyzed process in cells of living organisms by which substrates are converted to more complex products). Studies and research has also revealed that It is also possible that genetic mutation may also lead to lower production and therefore a subsequent deficiency.

Consumption exceeding recommended daily amounts can lead to possible gastrointestinal problems, however significant adverse effects have not been observed. Intakes of up to 1200mg/day is recommended if required however clinical tests have shown that a consumption as high as 3600mg/day can be tolerated.

The levels of Co Q10 deplete with the stress and growing age. If you are over the age of 35, then make sure that you regularly take a dietary supplement that contains coenzyme Q-10 in its formulation. CoQ-10 is utilised by mitochondria to help release energy from food. It makes a wonderful gift for those people who suffer from low energy levels due to cardiovascular disease, those who have hypertension or are diabetic, those who want to improve athletic performance, those who want an energy boost and those who lead busy stressful lives.

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Sports supplements are nutritional products used to enhance athletic performance. They represent a range of substances – including vitamins, minerals, herbs, plant extracts, amino acids, and hormones and come in a variety of forms.

These ergogenic aids are widely used among athletes of all types to assist in providing the necessary capacity for increases in energy, power, endurance, and muscle mass to compete effectively.

Athletic performance notwithstanding, the ability to recover – maintaining and re-establishing normal physiological function, is readily improved with the use of supplements.

In the market today there is a huge range of sports supplements available to meet every possible nutritional and goal requirement.

However, at the core of any exercise or sporting regime the key elements of nutritional consumption revolve around sufficient protein, carbohydrates and fats.

Under intense exercise, the body requires far more protein than the body can readily consume through food alone to develop at an accelerated and efficient rate. The use of a protein powder or protein supplements is the most effective way for the body to gain sufficient protein for lean muscle gains.

Athletes will also need to consume complex carbohydrates and good fats alongside their protein intake in the correct ratio.

Creatine is also an important element to assist in muscle gains and the synthesis of protein. Creatine is naturally produced in the human body from amino acids primarily in the kidney and liver with approximately 95% of the human body’s total creatine located in skeletal muscle.

Those who are involved in regular and vigourous exercise will be in need of a constant supply of creatine to ensure the body can supply the need for an increased energy output.
Creatine supplementation will allow the muscles to exercise longer and harder by creating the required abundance that is unavailable through food consumption. This abundance of creatine subsequently stored in the muscle promotes the synthesis of protein as well as deter the breakdown of protein required to build muscle mass.

There are a number of forms of creatine with the most common being creatine monohydrate (creatine complexed with a molecule of water) and Creatine ethyl ester (CEE).

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Sea kelp, also known as kombu and haidai, is a marine flat red or brown algae that belongs to the family Laminariaceae of the plants. Sea kelp makes a rich dietary source of calcium and iodine. Other nutrients include vitamins A, B complex, C, D, E and K; minerals such as phosphorus, potassium, magnesium, iron, zinc, chromium, selenium, silicon and barium; gels such as agar, alginate and carrageenan.

High amounts of calcium in sea kelp help maintain the health of bones and protect against the risk of osteoporosis. Calcium assists in normal blood clotting and promotes normal muscle function. Iodine in sea kelp assists in synthesizing thyroid hormones, which help boost low thyroid function and reduce the symptoms of cretinism and goitre. Vitamins in kelp help boost the immune function and promote healthy skin, nails and hair.

Gels in kelp aid digestion and help stimulate gastrointestinal health. They help relieve and soothe inflamed mucous membranes and reduce the effects of chemotherapy and radiation on the body.

Seal kelp exhibits anti-inflammatory properties and it helps treat rheumatism and arthritis. It contains germanium, an antioxidant that helps combat cancer, promotes skin healing and boosts immune function. A recent research shows that sea kelp is effective in lowering blood pressure and high cholesterol levels.

Lifeplan Sea Kelp 400mg is a popular brand on the market that is made using finest quality marine sea kelp. It helps maintain healthy musculoskeletal and digestive systems and preserves the immune function. This product contains no added sugars, artificial colours and live yeasts.

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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Vitamin C is an important nutrient that helps maintain the health of your skin, immune system and other bodily systems. There are many dietary sources of vitamin C, so you can reach your daily needs by incorporating those items into your dietary routine. Foods that are high in vitamin C are orange, red pepper, kiwi, guava, lemon, broccoli and Brussels sprouts.

Niacin is a B-vitamin that helps lower serum cholesterol levels. It helps get energy from food you eat and also helps form red blood cells. You can get niacin from poultry, eggs, dairy products, meat, fish, cereals, peas, beans and leafy green vegetables.

Zinc is an important mineral that is found in cells throughout the body. Not only does it help your body make enzymes and proteins, but it also helps your immune system fight off invading viruses and bacteria. Another important function of zinc is that it maintains the health of male reproductive system. The rich dietary sources of zinc are oysters, poultry and red meat.

If you find it difficult to consume these essential nutrients on a regular basis due to your hectic lifestyle, then make sure that you take a multivitamin supplement that gives you a hit of minerals and vitamins into one handy tablet to help you have a best day possible.

Berocca Effervescent Vitamin C is a popular brand that helps support your immune system and helps your body release energy from food. It is a fizzy orange vitamin drink that makes a tailored combination of B & C vitamins and essential minerals such as zinc and magnesium. Another good thing about Berocca is that it is free from artificial stimulants, caffeine and sugar.

Super foods are types of food that are known for their high proportions of vitamins, minerals, antioxidants, phytochemicals, bioflavonoids and roughages. These foods are believed to exhibit disease-busting qualities and help boost your immune system. A regular consumption of super foods helps protect against such conditions as cardiovascular diseases, high cholesterol levels, high blood pressure, different types of cancer such as breast, colon, prostrate, lung and blood cancers, and other ailments.

There are many food items that do qualify as super foods. They include beans, lentil, oat, barley, wheat germ, wheatgrass, lemongrass, ginger root, parsley, soy, spinach, kale, broccoli, beetroot, alfafa, spirlina, green tea, white tea, pomegranate, blueberries, goji berries, acai berries, watermelon, mango, avocados, walnut, almond, pistachio, salmon and mackerel.

One should include several super foods in his or her dietary routine each week to maintain a good health and well-being. Super foods offer maximum health benefits when they are eaten grilled, steamed or simply raw. Remember that overcooking or boiling can deprive super foods of their essential nutrients.

If you find it difficult to regularly consume super foods due to your hectic lifestyle, then make sure that you take a supplement that make use of super foods in its formulation. Natrol Acai 500mg Antioxidant is a popular brand on the market that contains acai.

Acai is an antioxidant rich berry native to Brazil and is considered as one of the top super foods in the world. It is a powerful and nutritious fruit that is valued for its nutrients and high oxygen-radical absorbance capacity. You should take one capsule twice daily with a meal.

A seed is a mature fertilized plant ovule enclosed in a covering called the seed coat. It consists of an embryo and stored food. Many seeds are edible and they make rich dietary sources of essential nutrients. Examples of edible seeds include nuts, legumes and whole grains.

Seeds contain amino acids, vitamins, carbohydrates, fibre, minerals, oils, lignans, mucilage and antioxidants. The protein in seeds is easily digested and helps add lean mass to your body. The fibre in seeds helps cleanse the metabolic waste and dried mucus in gut and protects against the risks of constipation and colon cancer. Lignans in seeds exhibit anticancer, antibacterial, antiviral and antifungal properties. The B vitamins in seeds help release energy from food, improve immune system, promote cell growth and reproduction, and help maintain the health of your skin.

If you find it difficult to consume seeds on a regular basis due to your hectic lifestyle, then you should eat 9Bar Nutty Seed Bar because it makes a unique mix of seeds, nuts (almonds, cashew nuts, hazelnuts, pistachio nuts) and honey. This delicious bar contains around 27% nuts and 31% seeds with the usual carob topping (soya, vegetable fat, sunflower lecithin, sugar). Nutty 9Bar makes an excellent dietary source of vitamin B3 that is essential for the skin and good mood. It also contains folic acid that helps maintain the health of your heart and protects against the risk of cardiovascular diseases. It makes a unique combination of flavours that blend together to give a chunky energy.

Chancroid, also known as soft ulcer, genital ulcer, soft sore and soft chancre, is a sexually transmitted infection that is caused by the bacterium Haemophilus ducreyi. This disease is common in people who have a frequent contact with sex workers and prostitutes and practice unprotected sex.

The infection begins with the swelling of lymph nodes in the groin, accompanied by appearance of painful, open sores on the genitals. Other less common symptoms include painful urination, vaginal discharge, rectal bleeding and painful intercourse. Most of these symptoms occur within two weeks after exposure. Chancroid is associated with an increased risk of transmission of the HIV and HPV.

Genital ulcers are treated with a combination of antibiotics. In order to avoid this disease, make sure that you always practice protected sex. Consume vitamins-rich diets such as fruits, lean meats, nuts and vegetables to boost and improve your immune system. It also makes a good idea to use a dietary supplement that supports your body’s resistance to infection and promotes a healthy immune system.

Optibac Daily Immunity Healthy Immune System is a popular brand on the market that makes use of probiotics such as Bifidobacterium longum and antioxidants such as Pine Bark Extract in its formulation. This supplement boosts your immune system and increases your body’s resistance to infection. Each capsule provides 2.5 billion probiotic cultures to maintain the health of your digestive tract as well. Optibac Daily Immunity makes a wonderful gift for those people who are active with demanding lifestyles as it keeps them at their best. Take one capsule daily, preferably with breakfast.

Corn, also known as maize, is a tall annual cereal grass bearing kernels on large ears. The botanical name for maize is “Zea mays” and it belongs to the Poaceae family of plants. It is widely cultivated in America, Mexico and Asia. Maize and ground dried maize make a staple food in many regions of world. Not only does it provide the necessary calories for daily metabolism, but it also makes a rich dietary source of vitamins, minerals and dietary fibre. It also contains antioxidants that act as antic-cancer agents and help prevent premature aging.

Other health benefits of maize include prevention of digestive ailments such as indigestion, constipation, nausea and haemorrhoids, prevention of cardiovascular problems such as high cholesterol levels, coronary artery disease and heart attack, controlling diabetes, lowering high blood pressure, prevention of colorectal cancer and prevention of neural-tube defects at birth.

If hectic lifestyle does not allow you to consume corn and other healthy foods on a regular basis, then make sure that you take a multivitamin supplement. Higher Nature Wise Woman Multivitamin & Antioxidant makes a complete multivitamin and mineral supplement with added friendly bacteria. The minerals and vitamins are in a form similar to food, which the body is designed to digest. This supplement provides brain foods, key antioxidants, bioflavonoids, amino acids and other nutrients such as alpha lipoic acid, carnitine, coenzyme Q 10 and isoflavones. It supports energy production, counters excess free radicals and supports healthy bone density. Take 3 capsules a day, with or between meals.