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15 Best Vitamins For Women

Nowadays women are more health conscious than what they were some decades back. Women who are responsible for bearing children and for rearing them, need to look after their health not only during the child bearing years but even after that in order to prevent the onset of ailments like breast cancer. Women are often found to neglect their health as they cater to the needs of their family. However, women are slowly realizing that they need to take in a wide variety of fruits and vegetables which will provide them different vitamins and minerals for staying healthy. Vitamins are essential chemicals which are necessary to help the body function properly. As one ages, it is necessary to increase the intake of vitamins not only for younger looking skin as well as ensuring good health and a fortified immune system.


The Top 15 Vitamins For Women

1.    Vitamin A

Vitamin A is known to have many beneficial properties for women.


Benefits
•    Vitamin A has anti oxidant properties
•    This vitamin helps to rebuild and strengthen the bones, skin, soft tissues, teeth and mucous membranes
•    Eye sight is improved
•    Aging process is slowed down
•    Immune system is boosted

Fruits and vegetables rich in vitamin A are:
•    Spinach
•    Whole eggs
•    Liver
•    Milk
•    Papaya
•    Red peppers
•    Kale
•    Peach
•    Fortified cereals
These amongst others should be made a part of one’s daily or weekly diet.


2.    Vitamin D

This vitamin is a fat soluble vitamin that is obtained mainly from sunlight as well as certain types of food items like:
•    Fatty fish
•    Milk
•    Eggs
•    Liver


Benefits•    It is known to activate calcium and phosphorus which are the minerals required to keep the bone strong
•    The risk of multiple sclerosis is reduced
•    Cancer, rheumatoid arthritis and other ailments like depression are resolved by stepping up the dosage of vitamin D
•    It is known to reduce the symptoms of PMS
One should increase their exposure to the sunlight daily in order to prevent bone diseases like osteoporosis.


3.    Vitamin K

This vitamin is known to play a major role in the human body in different ways.


Benefits
•    It will help to promote strong bones
•    It helps to maintain normal blood clotting function in people
•    It helps to reduce the risk of different kinds of heart disease
•    It is known to help fortify the immune system as well as provide energy


The main sources of vitamin K are:
•    Green, leafy vegetables
•    Soybean oil
•    Fish oil
•    Whole grain food products
As one ages, vitamin K is necessary in maintaining the bone health as well as normal blood functions.


4.    Vitamin B6


Vitamin B6 is also known as pyridoxine and it is known to promote many vital functions of the body:


Benefits
•    It helps one to enjoy a healthy immune system
•    It helps to produce particular hormones and brain chemicals which in turn can help reduce depression, memory loss and heart diseases
•    It can even help to maintain the blood sugar levels
•    Pregnant women need to have vitamin B6 whose lack of presence can lead to anemia and morning sickness


There are many food groups that one can take up to increase the level of this vitamin in their system:
•    Meats
•    Bananas
•    Beans
•    Oatmeal
•    Seeds
•    Fortified cereals
•    Avocado
•    Fish


5.    Vitamin E


Vitamin E is known to contain many beneficial properties for the human system, especially for women.


Benefits


•    This vitamin helps to promote anti aging properties which is of great benefit for women
•    It can help to fight cell damage that is related to aging
•    It can even prevent heart disease
•    It can prevent the formation of cataracts
•    Other benefits are prevention of memory loss and certain cancers


If one takes up food rich in this vitamin they will be able to enjoy healthy skin and hair. It is included in most skin and hair care products. The main food items that are rich in vitamin E are:


•    Hazelnuts
•    Margarine
•    Corn oil
•    Cod liver oil
•    Almonds
•    Spinach
•    Sunflower seeds


6.    Vitamin B12


It is essential that women consume food products that are rich in vitamin B12 as it aids many of the functions in the body.


Benefits


•    It is important for the metabolism process
•    It helps the normal cell division process
•    It aids in preventing memory loss
•    It can help normal nerve and brain functions to occur
•    Deficiency of the vitamin can lead to depression, confusion and irritability as well as mouth and tongue inflammations


It is best to incorporate the following food items in one’s diet to ensure that this vitamin is taken in right proportions:
•    Cheese
•    Fish
•    Eggs
•    Meat
•    Yogurt
•    Milk


7.    Vitamin C


Most women are aware of the benefits of vitamin C and its sources as it helps to boost the immunity levels. There are many health benefits as well that this vitamin provides.


Benefits
•    It fastens up the healing process
•    Promotes the growth of tissues
•    Reduces the risk of cancer
•    Reduces the risk of heart diseases
•    It also plays a key role in the red blood cell formation process


There are many vitamin C enriched fruits and vegetables:
•    Broccoli
•    Grape fruit
•    Kiwi
•    Pepper
•    Oranges
•    Tomatoes
•    Sprouts
•    Strawberries


8.    Vitamin B9


This vitamin is known to be a great friend to maintaining a healthy system in women.


Benefits
•    It helps to prevent heart diseases
•    Reduces high blood pressure
•    Can help to counter depression and Alzheimer’s
•    Memory loss and cancer is also prevented
•    Fetal development and fertility is promoted in women by this vitamin


One can gain this vitamin in the following food items:
•    Dark green and leafy vegetables
•    Asparagus
•    Melons
•    Strawberries
•    Legumes
•    Orange juice
•    Eggs


9.    Vitamin B7


Vitamin B7 is known to help synthesize many important nutrients in the system.


Benefits
•    It can help in the formation of glucose and fatty acids
•    The vitamin keeps the hair, skin and sweat glands healthy
•    Normal cholesterol levels are maintained as well as bone growth and bone marrow
•    With high levels of this vitamin one can keep aside problems like high cholesterol levels, depression and anemia


Some food items that are best sources of vitamin B7:
•    Egg yolks
•    Soybeans
•    Oatmeal
•    Cheese
•    Milk
•    Yogurt
•    Pepper
•    Brown rice
•    Yellow fruits
•    Potatoes
•    Yams


10.    Vitamin B2


Vitamin B2 is known to offer the following benefits.


Benefits
•    It is essential for maintaining good health
•    It ensures normal growth as well as normal metabolism process
•    It will help one to get adequate energy
•    It helps to strengthen the immune system
•    The tingling or numbness that is felt by diabetic people can be reduced by this vitamin
•    The reduction of fatigue, stress and anxiety is possible with this vitamin
•    One can increase the dosage of this vitamin in order to prevent wrinkles, mouth ulcers, sore throat, itchy skin and other symptoms


Foods that are rich in vitamin B2 are:
•    Organ meat
•    Leafy vegetables
•    Eggs
•    Cereals
•    Soy bean
•    Nuts
•    Mushrooms
•    Cheese
•    Milk
•    Yogurt


11.    Vitamin B3


Vitamin B3 is also known as niacin. It is known to have many beneficial properties.


Benefits
•    It can help women look younger due to its anti ageing properties
•    It helps aging women increase the ability of their skin to retain moisture
•    There is an effective barrier that is set up against bacteria, viruses and other antigens
•    It helps to increase the good cholesterol levels and lowers the triglycerides or the fats in the blood
•    If skin is inflamed, the hydration levels are boosted by this vitamin in order to reduce redness
It is often found in serums, creams and lotions.


12.    Thiamine


Thiamine or vitamin B1 is part of an enzyme that is required for many functions.


Benefits
•    It helps the enzyme to boost energy metabolism effectively
•    It is vital for the nervous system to function effectively


It is found in the following food items in small or moderate amounts:
•    Legumes
•    Seeds
•    Nuts
•    Pork
•    Whole grain food


13.    Pantothenic acid


This is a vitamin that is not mentioned frequently but it has its own unique role to play.


Benefits
•    It helps in the proper functioning of several enzymes
•    It ensures the proper metabolism of the food in the system for energy release


14.    Biotin


This vitamin too has a vital role to play in the human system.


Benefits
•    It forms the essential part of many enzymes
•    It helps to ensure that the energy metabolism process is going fine.


15.    Folates


This has several functions in the human body.


Benefits
•    Helps in the DNA formation process
•    Creation of new cells
•    Creation of new blood cells


This vitamin is found in the following food products:
•    Green and leafy vegetables
•    Orange juice
•    Liver
•    Seeds
•    Refined grains
•    Legumes


As a woman do you worry about your health? Not only is the right diet a key to younger looking skin and hair, it will also help to ensure that you stave off various ailments and diseases.

8 Love

What are the benefits of drinking black Coffee?

Drinking black coffee has numerous health benefits as it is loaded with antioxidants and nutrients. Let’s have a look at some of the most health benefits of drinking black coffee. Drinking four or more cups of caffeinated coffee daily lowered the risk of colon cancer recurrence or death by 52 percent compared to those who drank no coffee. Drinking two or three cups per day was also beneficial, lowering the risk of recurrence or death by 31 percent. Coffee’s benefit is due in part to beneficial antioxidants and in part due to caffeine, which increases your body’s sensitivity to insulin, reducing inflammation – a risk factor for cancer and other chronic diseases. Coffee drinking has long been viewed as more of a vice or a crutch to get a quick energy boost to power through the day, but this view is now changing as the health benefits of coffee continue to be revealed. This is good news for those of you who sip on a cup of joe in the morning, as it turns out this may be a quite healthy way to start your day. However, please remember that coffee is one of the most heavily pesticide sprayed crops in the world. If you drink it please be sure to get organic and ideally fair traded, This is less than 3% of all coffee. Black coffee contains low fat and calories. It is loaded with antioxidants properties and nutrition. It helps to boost your physical stamina.

Reduces risk of cancer

Cancer has become one of the biggest killers in today’s world. The compound in coffee helps in preventing certain types of cancer such as liver, breast, colon and rectal cancer. Coffee reduces inflammation which is one of the main reasons behind the development of tumour. Among people with advanced (stage III) colon cancer, drinking four or more cups of caffeinated coffee daily lowered the risk of cancer recurrence or death during the study by 52 percent compared to those who drank no coffee. Drinking two or three cups per day was also beneficial, lowering the risk of recurrence or death by 31 percent. The researchers stressed that other caffeinated beverages, such as soda, did not have the same effect. No link was found between decaffeinated coffee and risk of colon cancer recurrence either. Further, a causal link was not found. This means it could simply be that coffee drinkers tend to follow a healthier overall lifestyle that’s contributing to the lower risk. However, the antioxidants and other beneficial plant compounds in coffee have been linked to a lower chronic disease risk before. In fact, coffee has been linked to a lower risk type 2 diabetes as well, a condition known to increase the risk of colon cancer. It’s likely that compounds in coffee may lower the risk of multiple chronic diseases via similar pathways. As reported by the New York Times: “The researchers’ hypothesis is that the factors that increase risk for Type 2 diabetes, such as obesity, a sedentary lifestyle, and high insulin levels, also drive colon cancer, Dr. [Charles S.] Fuchs [director of the Gastrointestinal Cancer Center at Dana-Farber Cancer Institute in Boston] said. And many studies have shown that coffee consumption is associated with a lower risk for Type 2 diabetes, a chronic illness that may increase the risk of colon cancer. ‘We believe that activating the energy pathways that contribute to heart disease and diabetes is also relevant for the proliferation of cancer cells,’ Dr. Fuchs said, while also stressing that more research was needed. The analysis determined the lowered risk associated with coffee was… because of the caffeine. One hypothesis is that caffeine increases the body’s sensitivity to insulin, so it requires less of the hormone. That, in turn, may reduce inflammation, which is a risk factor for diabetes and cancer.”

What Else Does the Research Say About Coffee and Cancer?

While a number of individual studies have suggested coffee consumption might increase your cancer risk, when multiple studies are analyzed, such as is the case with meta-analyses, the association disappears, and, in fact, becomes protective. For instance, one 2007 meta-analysis found an increase in consumption of two cups of coffee per day was associated with a 43 percent reduced risk of liver cancer – a finding that has been confirmed by more recent research. Not to mention, coffee appears to have additional benefits for liver health, slowing down the progression of liver disease to cirrhosis, improving responses in people with hepatitis C, and lowering the risk of death in people with cirrhosis. The potential benefit of coffee for liver health appears so strong that researchers have stated daily coffee consumption should be encouraged in people with chronic liver disease. Another meta-analysis involving 59 studies revealed an increase in consumption of one cup of coffee per day was associated with a 3 percent reduced risk of cancers. According to the researchers: “[C]offee drinking was associated with a reduced risk of bladder, breast, buccal and pharyngeal, colorectal, endometrial, esophageal, hepatocellular, leukemic, pancreatic, and prostate cancers.” There’s even research showing coffee consumption could lower your risk of skin cancer. Drinking four cups of caffeinated coffee daily might reduce your risk of melanoma, the most dangerous form of skin cancer. According to researchers: “[C]offee constituents suppress UVB-induced skin carcinogenesis, induce cell apoptosis, protect against oxidative stress and DNA damage, reduce inflammation in epidermal cells, and inhibit changes in DNA methylation.” Women who consumed more than three cups of coffee a day had a significantly lower risk of basal cell carcinoma (non-melanoma skin cancer) than those who consumed less than one cup per month.

Roasted Coffee Contains More Than 1,000 Compounds, Many of Which May Help Fight Cancer

Coffee has multiple potential anti-cancer pathways. As mentioned, caffeine is one of them, as its been shown to both stimulate and suppress tumors depending on the cancer and when it’s administered. Polyphenols in coffee, such as lignan phytoestrogens, flavonoids, and polyphenols are also known to have anti-cancer properties, as does caffeic acid, which inactivates several pathways involved in the development of tumors – including cell cycle regulation, inflammatory and stress response, and apoptosis. Researchers noted in the journal BMC Cancer: “There are two specific diterpenes in coffee, cafestol and kahweal, which produce biological effects compatible with anti-carcinogenic properties, including the induction of phase II enzymes involved in carcinogen detoxification, specific inhibition of the activity of phase I enzyme responsible for carcinogen activation, and stimulation of intracellular antioxidant defense mechanisms. Coffee is also a major source of the chlorogenic acid that contributes to its antioxidant effect. Intake of chlorogenic acid has been shown to reduce glucose concentrations in rats and intake of quinides, degradation products of chlorogenic acid, increases insulin sensitivity. Chronic hyperinsulinemia and insulin resistance are confirmed markers of high risk for some cancer sites.”

Makes you age gracefully

Having black coffee without sugar keeps your mind and body young. Black coffee also helps in preventing Parkinson’s disease by boosting the dopamine levels in the body.

Lower the tendency of premature death

Research published in the New England Journal of Medicine has even shown that coffee consumption is inversely associated with premature death. The more coffee drank, the lower the risk of death became, including deaths from heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections.

It boosts memory

Increasing age leads to decreased cognitive skills and increased risk of Dementia, Parkinson’s and Alzheimer’s disease. Having black coffee in the morning enhances the brain function. Black coffee helps the brain to stay active and thus helps in boosting the memory power. It also keeps the nerves active which in turn keeps dementia at bay. Studies say regular consumption of black coffee reduces risk of Alzheimer’s by 65 per cent and Parkinson’s by 60 per cent.

Improves performance during workout

One of the biggest and best benefits of black coffee is that it drastically improves your physical performance and helps you to give your 100 per cent during a workout session. This is the reason why your gym trainer asks you to have black coffee before you come for workout. It works by increasing Epinephrine (Adrenaline) levels in the blood, which prepares the body for intense physical exertion. It also breaks down stored body fat and releases fat cells into the blood stream in the form of free fatty acids which can be used as fuel for strenuous physical activities.

Beneficial for liver

Liver is one of the most vital organs of our body as it performs so many important functions. And did you know your liver loves black coffee? Black coffee helps prevent liver cancer, hepatitis, fatty liver disease and alcoholic cirrhosis. People who drink 4 or more cups of black coffee everyday have 80 per cent lower chances of developing any liver disease. Coffee helps by lowering the level of harmful liver enzymes in the blood.

Makes you intelligent

Coffee has a psychoactive stimulant which when reacts with the body, has the ability to improve energy, mood, cognitive functioning and thus makes you smart over a period of time.

Cleanses your stomach

Coffee is a diuretic beverage thus it makes you want to urinate often. So, that is why when you drink black coffee without sugar, all the toxins and bacteria are flushed out easily in the form of urine. This helps to clean your stomach.

Helps in weight loss

Black coffee helps in rapid weight loss by making you work out more if you have it 30 minutes before you hit the gym. Black coffee helps to boost metabolism by approximately 50 percent. It also burns the fat in the tummy since it is a fat burning beverage. It also stimulates the nervous system which signals the body to break down the fat cells and use them as a source of energy as opposed to glycogen.

Improves cardiovascular health

Though drinking black coffee on a regular basis increases the blood pressure temporarily but this effect diminishes over time. Drinking 1 -2 cups of black coffee everyday reduces the risk of cardiovascular diseases including stroke. Black coffee also reduces the inflammation level in the body.

Powerhouse of antioxidants

Black coffee is the powerhouse of antioxidants. Black coffee contains Vitamin B2, B3, B5, Manganese, potassium and magnesium.

Coffee Is the Number One Source of Antioxidants in the US. Another reason why coffee may have such dramatic effects on Americans’ health is because it is the number one source of antioxidants in the US diet. The research, which was presented at the 230th national meeting of the American Chemical Society, showed that Americans get more antioxidants from drinking coffee than from any other dietary source, with researchers noting “nothing else even comes close.” Examples of the antioxidants in coffee include significant amounts of hydrocinnamic acid and polyphenols. Antioxidants are nature's way of providing your cells with adequate defense against attack by reactive oxygen species (ROS) or free radicals. Free radicals are a type of a highly reactive metabolite that is naturally produced by your body as a result of normal metabolism and energy production. They are your natural biological response to environmental toxins like cigarette smoke, sunlight, chemicals, cosmic, and manmade radiation, and are even a key feature of pharmaceutical drugs. Your body also produces free radicals when you exercise and when you have inflammation anywhere in your body. As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants. If you don't have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage. While fruits, such as berries, and vegetables are ideal sources of antioxidants, many Americans don’t eat the recommended amounts each day. This is why coffee, which is consumed widely on a daily basis, represents such a large dietary share of antioxidants. If you’re not a coffee drinker, you can easily boost your antioxidant intake by eating fresh produce – and even if you do drink coffee, getting your antioxidants from a wide variety of sources is still important.

Decreases diabetes risk

Drinking black coffee daily helps to reduce the risk of diabetes which in later age can lead to organ damage and heart diseases. It was seen people who drank 2 or less cups of coffee had increased risk of diabetes. Coffee helps in controlling diabetes by increasing insulin production. Both caffeinated and decaffeinated coffee help in prevention of diabetes.

Makes you happy

Drinking black coffee improves your mood and thus makes you happy. It is also one of the best remedies to fight depression. Have 2 cups of black coffee every day to keep depression at bay.

Reduces stress and depression

Too much work pressure and tension can lead to depression and stress which in turn can cause many serious health issues. But having a black cup of coffee when you feel tensed or low can boost your mood instantly and make things better. Coffee stimulates the central nervous system and increases the production of dopamine, serotonin, and noradrenaline, important neurotransmitters that elevate the mood.

Protects against gout

Research shows people who drank more than 4 cups of black coffee has 57 per cent reduced risk of gout. The powerful antioxidants present in coffee reduces the risk of developing gout by decreasing the level of insulin and uric acid in the body. Even if you have gout, it helps to relieve its symptoms.

The Benefits of Coffee: From Your Heart to Your Brain

The benefits of coffee are becoming so well established that, for the first time, a government advisory committee included a mention of caffeine in its recommendations for the 2015 edition of Dietary Guidelines for Americans. The report said Americans could safely consume up to five cups of coffee a day, or approximately 400 milligrams (mg) of caffeine, with no detrimental effects. The recommendation was based on an evaluation of multiple meta-analyses and other studies evaluating the link between coffee and chronic diseases, including cancer, type 2 diabetes, heart disease, Parkinson’s, and Alzheimer’s. Here’s a sampling of what the research shows:

Heart Health

In a study of more than 25,000 people, those who drank a moderate amount of coffee – defined as three to five cups daily – were less likely to have calcium deposits in their coronary arteries than those who drank no coffee or more coffee daily. A large part of arterial plaque consists of calcium deposits (atherosclerosis), hence the term "hardening of the arteries." Coronary artery calcium can be a significant predictor of future heart disease risk. In addition, one study showed moderate coffee drinking reduces your chances of being hospitalized for heart rhythm problems. Another study found it may trigger a 30 percent increase in blood flow in your small blood vessels, which might take some strain off your heart. Another study, a meta-analysis that included data from 11 studies and nearly 480,000 people found drinking two to six cups of coffee a day was associated with a lower risk of stroke.

Multiple Sclerosis and Parkinson’s Disease

Drinking four to six cups of coffee a day is associated with a lower risk of multiple sclerosis, as is drinking a high amount of coffee over five to 10 years. According to researchers, “Caffeine has neuroprotective properties and seems to suppress the production of pro-inflammatory cytokines.” Higher coffee and caffeine intake are also associated with a lower risk of Parkinson’s disease.

Dementia

Caffeine promotes production of the neurotransmitters serotonin, dopamine, and noradrenaline, and triggers the release of brain-derived neurotrophic factor (BDNF), which activates brain stem cells to convert into new neurons, thereby improving your brain health. Among people with mild cognitive impairment (MCI), those with higher blood levels of caffeine (due to coffee consumption) were less likely to progress to full-blown dementia. “Caffeine/coffee intake is associated with a reduced risk of dementia or delayed onset, particularly for those who already have MCI,” the researchers said.

7 Love

Do you think Gyms would work better if they were male only or female only? Can you explain which will be your preference and why?

Ha, ha, ha, ha

Okay, my first big gym experience in Kolkata.

It was integrated gym.

It was owned by the local municipality.

It was one of those multigym.

Before that I used to do only with barbells and dumbells in a small gym in my locality which barely accomodate people.

Now in this gym plenty of girls used to work out with us.

I am not going to lie, guys used to ogle at them but it was never crossing any limit of modesty as a result number of girls increased with time.

We had no problem with that

Contrary to popular opinion, I have seen guys actually interested in building their bodies than constantly obsessing over girls.

They actually was busy in their workout

What we (guys) had a issue that they used to talk a lot rather than working out

But thankfully guys were clever enough not bother to lecture them about anything

We used to quietly have an word with the guy that was in charge of that gym and let him handle the situation

I have never seen any ugly situation like trying to hit on girls and situation keep getting worse from there

I did see them talking after the workout when some guys were going together with some girls but other than that it was all pretty intense workout

I honestly never had any problems with girls in gym.

At first I did give a lecture to some girl that what is the correct way to do certain workout and stuff but then quickly realised let them do their stuff let me do mine

Honestly I personally never had any issues

Being an Indian the only problem I had that even though it was large gym but it was with too many people as a result it was hard doing workout at certain pace as finding the bench empty was quite a challenge

After some time I got pissed off decided to buy my own home gym(thankfully I could afford it then) and worked out with peace

Now I am an owner of few gyms and it has become a very good side business

What I tend to notice that girls normally when first join a gym they demand a separate times for their workout with women only

But as the time goes they themselves break that and work with guys and after few months there are no girl only time exist

This is my experience

What do you think?

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15 Best Vitamins For Women

Nowadays women are more health conscious than what they were some decades back. Women who are responsible for bearing children and for rearing them, need to look after their health not only during the child bearing years but even after that in order to prevent the onset of ailments like breast cancer. Women are often found to neglect their health as they cater to the needs of their family. However, women are slowly realizing that they need to take in a wide variety of fruits and vegetables which will provide them different vitamins and minerals for staying healthy. Vitamins are essential chemicals which are necessary to help the body function properly. As one ages, it is necessary to increase the intake of vitamins not only for younger looking skin as well as ensuring good health and a fortified immune system.


The Top 15 Vitamins For Women

1.    Vitamin A

Vitamin A is known to have many beneficial properties for women.


Benefits
•    Vitamin A has anti oxidant properties
•    This vitamin helps to rebuild and strengthen the bones, skin, soft tissues, teeth and mucous membranes
•    Eye sight is improved
•    Aging process is slowed down
•    Immune system is boosted

Fruits and vegetables rich in vitamin A are:
•    Spinach
•    Whole eggs
•    Liver
•    Milk
•    Papaya
•    Red peppers
•    Kale
•    Peach
•    Fortified cereals
These amongst others should be made a part of one’s daily or weekly diet.


2.    Vitamin D

This vitamin is a fat soluble vitamin that is obtained mainly from sunlight as well as certain types of food items like:
•    Fatty fish
•    Milk
•    Eggs
•    Liver


Benefits•    It is known to activate calcium and phosphorus which are the minerals required to keep the bone strong
•    The risk of multiple sclerosis is reduced
•    Cancer, rheumatoid arthritis and other ailments like depression are resolved by stepping up the dosage of vitamin D
•    It is known to reduce the symptoms of PMS
One should increase their exposure to the sunlight daily in order to prevent bone diseases like osteoporosis.


3.    Vitamin K

This vitamin is known to play a major role in the human body in different ways.


Benefits
•    It will help to promote strong bones
•    It helps to maintain normal blood clotting function in people
•    It helps to reduce the risk of different kinds of heart disease
•    It is known to help fortify the immune system as well as provide energy


The main sources of vitamin K are:
•    Green, leafy vegetables
•    Soybean oil
•    Fish oil
•    Whole grain food products
As one ages, vitamin K is necessary in maintaining the bone health as well as normal blood functions.


4.    Vitamin B6


Vitamin B6 is also known as pyridoxine and it is known to promote many vital functions of the body:


Benefits
•    It helps one to enjoy a healthy immune system
•    It helps to produce particular hormones and brain chemicals which in turn can help reduce depression, memory loss and heart diseases
•    It can even help to maintain the blood sugar levels
•    Pregnant women need to have vitamin B6 whose lack of presence can lead to anemia and morning sickness


There are many food groups that one can take up to increase the level of this vitamin in their system:
•    Meats
•    Bananas
•    Beans
•    Oatmeal
•    Seeds
•    Fortified cereals
•    Avocado
•    Fish


5.    Vitamin E


Vitamin E is known to contain many beneficial properties for the human system, especially for women.


Benefits


•    This vitamin helps to promote anti aging properties which is of great benefit for women
•    It can help to fight cell damage that is related to aging
•    It can even prevent heart disease
•    It can prevent the formation of cataracts
•    Other benefits are prevention of memory loss and certain cancers


If one takes up food rich in this vitamin they will be able to enjoy healthy skin and hair. It is included in most skin and hair care products. The main food items that are rich in vitamin E are:


•    Hazelnuts
•    Margarine
•    Corn oil
•    Cod liver oil
•    Almonds
•    Spinach
•    Sunflower seeds


6.    Vitamin B12


It is essential that women consume food products that are rich in vitamin B12 as it aids many of the functions in the body.


Benefits


•    It is important for the metabolism process
•    It helps the normal cell division process
•    It aids in preventing memory loss
•    It can help normal nerve and brain functions to occur
•    Deficiency of the vitamin can lead to depression, confusion and irritability as well as mouth and tongue inflammations


It is best to incorporate the following food items in one’s diet to ensure that this vitamin is taken in right proportions:
•    Cheese
•    Fish
•    Eggs
•    Meat
•    Yogurt
•    Milk


7.    Vitamin C


Most women are aware of the benefits of vitamin C and its sources as it helps to boost the immunity levels. There are many health benefits as well that this vitamin provides.


Benefits
•    It fastens up the healing process
•    Promotes the growth of tissues
•    Reduces the risk of cancer
•    Reduces the risk of heart diseases
•    It also plays a key role in the red blood cell formation process


There are many vitamin C enriched fruits and vegetables:
•    Broccoli
•    Grape fruit
•    Kiwi
•    Pepper
•    Oranges
•    Tomatoes
•    Sprouts
•    Strawberries


8.    Vitamin B9


This vitamin is known to be a great friend to maintaining a healthy system in women.


Benefits
•    It helps to prevent heart diseases
•    Reduces high blood pressure
•    Can help to counter depression and Alzheimer’s
•    Memory loss and cancer is also prevented
•    Fetal development and fertility is promoted in women by this vitamin


One can gain this vitamin in the following food items:
•    Dark green and leafy vegetables
•    Asparagus
•    Melons
•    Strawberries
•    Legumes
•    Orange juice
•    Eggs


9.    Vitamin B7


Vitamin B7 is known to help synthesize many important nutrients in the system.


Benefits
•    It can help in the formation of glucose and fatty acids
•    The vitamin keeps the hair, skin and sweat glands healthy
•    Normal cholesterol levels are maintained as well as bone growth and bone marrow
•    With high levels of this vitamin one can keep aside problems like high cholesterol levels, depression and anemia


Some food items that are best sources of vitamin B7:
•    Egg yolks
•    Soybeans
•    Oatmeal
•    Cheese
•    Milk
•    Yogurt
•    Pepper
•    Brown rice
•    Yellow fruits
•    Potatoes
•    Yams


10.    Vitamin B2


Vitamin B2 is known to offer the following benefits.


Benefits
•    It is essential for maintaining good health
•    It ensures normal growth as well as normal metabolism process
•    It will help one to get adequate energy
•    It helps to strengthen the immune system
•    The tingling or numbness that is felt by diabetic people can be reduced by this vitamin
•    The reduction of fatigue, stress and anxiety is possible with this vitamin
•    One can increase the dosage of this vitamin in order to prevent wrinkles, mouth ulcers, sore throat, itchy skin and other symptoms


Foods that are rich in vitamin B2 are:
•    Organ meat
•    Leafy vegetables
•    Eggs
•    Cereals
•    Soy bean
•    Nuts
•    Mushrooms
•    Cheese
•    Milk
•    Yogurt


11.    Vitamin B3


Vitamin B3 is also known as niacin. It is known to have many beneficial properties.


Benefits
•    It can help women look younger due to its anti ageing properties
•    It helps aging women increase the ability of their skin to retain moisture
•    There is an effective barrier that is set up against bacteria, viruses and other antigens
•    It helps to increase the good cholesterol levels and lowers the triglycerides or the fats in the blood
•    If skin is inflamed, the hydration levels are boosted by this vitamin in order to reduce redness
It is often found in serums, creams and lotions.


12.    Thiamine


Thiamine or vitamin B1 is part of an enzyme that is required for many functions.


Benefits
•    It helps the enzyme to boost energy metabolism effectively
•    It is vital for the nervous system to function effectively


It is found in the following food items in small or moderate amounts:
•    Legumes
•    Seeds
•    Nuts
•    Pork
•    Whole grain food


13.    Pantothenic acid


This is a vitamin that is not mentioned frequently but it has its own unique role to play.


Benefits
•    It helps in the proper functioning of several enzymes
•    It ensures the proper metabolism of the food in the system for energy release


14.    Biotin


This vitamin too has a vital role to play in the human system.


Benefits
•    It forms the essential part of many enzymes
•    It helps to ensure that the energy metabolism process is going fine.


15.    Folates


This has several functions in the human body.


Benefits
•    Helps in the DNA formation process
•    Creation of new cells
•    Creation of new blood cells


This vitamin is found in the following food products:
•    Green and leafy vegetables
•    Orange juice
•    Liver
•    Seeds
•    Refined grains
•    Legumes


As a woman do you worry about your health? Not only is the right diet a key to younger looking skin and hair, it will also help to ensure that you stave off various ailments and diseases.

8 Love

What are the benefits of drinking black Coffee?

Drinking black coffee has numerous health benefits as it is loaded with antioxidants and nutrients. Let’s have a look at some of the most health benefits of drinking black coffee. Drinking four or more cups of caffeinated coffee daily lowered the risk of colon cancer recurrence or death by 52 percent compared to those who drank no coffee. Drinking two or three cups per day was also beneficial, lowering the risk of recurrence or death by 31 percent. Coffee’s benefit is due in part to beneficial antioxidants and in part due to caffeine, which increases your body’s sensitivity to insulin, reducing inflammation – a risk factor for cancer and other chronic diseases. Coffee drinking has long been viewed as more of a vice or a crutch to get a quick energy boost to power through the day, but this view is now changing as the health benefits of coffee continue to be revealed. This is good news for those of you who sip on a cup of joe in the morning, as it turns out this may be a quite healthy way to start your day. However, please remember that coffee is one of the most heavily pesticide sprayed crops in the world. If you drink it please be sure to get organic and ideally fair traded, This is less than 3% of all coffee. Black coffee contains low fat and calories. It is loaded with antioxidants properties and nutrition. It helps to boost your physical stamina.

Reduces risk of cancer

Cancer has become one of the biggest killers in today’s world. The compound in coffee helps in preventing certain types of cancer such as liver, breast, colon and rectal cancer. Coffee reduces inflammation which is one of the main reasons behind the development of tumour. Among people with advanced (stage III) colon cancer, drinking four or more cups of caffeinated coffee daily lowered the risk of cancer recurrence or death during the study by 52 percent compared to those who drank no coffee. Drinking two or three cups per day was also beneficial, lowering the risk of recurrence or death by 31 percent. The researchers stressed that other caffeinated beverages, such as soda, did not have the same effect. No link was found between decaffeinated coffee and risk of colon cancer recurrence either. Further, a causal link was not found. This means it could simply be that coffee drinkers tend to follow a healthier overall lifestyle that’s contributing to the lower risk. However, the antioxidants and other beneficial plant compounds in coffee have been linked to a lower chronic disease risk before. In fact, coffee has been linked to a lower risk type 2 diabetes as well, a condition known to increase the risk of colon cancer. It’s likely that compounds in coffee may lower the risk of multiple chronic diseases via similar pathways. As reported by the New York Times: “The researchers’ hypothesis is that the factors that increase risk for Type 2 diabetes, such as obesity, a sedentary lifestyle, and high insulin levels, also drive colon cancer, Dr. [Charles S.] Fuchs [director of the Gastrointestinal Cancer Center at Dana-Farber Cancer Institute in Boston] said. And many studies have shown that coffee consumption is associated with a lower risk for Type 2 diabetes, a chronic illness that may increase the risk of colon cancer. ‘We believe that activating the energy pathways that contribute to heart disease and diabetes is also relevant for the proliferation of cancer cells,’ Dr. Fuchs said, while also stressing that more research was needed. The analysis determined the lowered risk associated with coffee was… because of the caffeine. One hypothesis is that caffeine increases the body’s sensitivity to insulin, so it requires less of the hormone. That, in turn, may reduce inflammation, which is a risk factor for diabetes and cancer.”

What Else Does the Research Say About Coffee and Cancer?

While a number of individual studies have suggested coffee consumption might increase your cancer risk, when multiple studies are analyzed, such as is the case with meta-analyses, the association disappears, and, in fact, becomes protective. For instance, one 2007 meta-analysis found an increase in consumption of two cups of coffee per day was associated with a 43 percent reduced risk of liver cancer – a finding that has been confirmed by more recent research. Not to mention, coffee appears to have additional benefits for liver health, slowing down the progression of liver disease to cirrhosis, improving responses in people with hepatitis C, and lowering the risk of death in people with cirrhosis. The potential benefit of coffee for liver health appears so strong that researchers have stated daily coffee consumption should be encouraged in people with chronic liver disease. Another meta-analysis involving 59 studies revealed an increase in consumption of one cup of coffee per day was associated with a 3 percent reduced risk of cancers. According to the researchers: “[C]offee drinking was associated with a reduced risk of bladder, breast, buccal and pharyngeal, colorectal, endometrial, esophageal, hepatocellular, leukemic, pancreatic, and prostate cancers.” There’s even research showing coffee consumption could lower your risk of skin cancer. Drinking four cups of caffeinated coffee daily might reduce your risk of melanoma, the most dangerous form of skin cancer. According to researchers: “[C]offee constituents suppress UVB-induced skin carcinogenesis, induce cell apoptosis, protect against oxidative stress and DNA damage, reduce inflammation in epidermal cells, and inhibit changes in DNA methylation.” Women who consumed more than three cups of coffee a day had a significantly lower risk of basal cell carcinoma (non-melanoma skin cancer) than those who consumed less than one cup per month.

Roasted Coffee Contains More Than 1,000 Compounds, Many of Which May Help Fight Cancer

Coffee has multiple potential anti-cancer pathways. As mentioned, caffeine is one of them, as its been shown to both stimulate and suppress tumors depending on the cancer and when it’s administered. Polyphenols in coffee, such as lignan phytoestrogens, flavonoids, and polyphenols are also known to have anti-cancer properties, as does caffeic acid, which inactivates several pathways involved in the development of tumors – including cell cycle regulation, inflammatory and stress response, and apoptosis. Researchers noted in the journal BMC Cancer: “There are two specific diterpenes in coffee, cafestol and kahweal, which produce biological effects compatible with anti-carcinogenic properties, including the induction of phase II enzymes involved in carcinogen detoxification, specific inhibition of the activity of phase I enzyme responsible for carcinogen activation, and stimulation of intracellular antioxidant defense mechanisms. Coffee is also a major source of the chlorogenic acid that contributes to its antioxidant effect. Intake of chlorogenic acid has been shown to reduce glucose concentrations in rats and intake of quinides, degradation products of chlorogenic acid, increases insulin sensitivity. Chronic hyperinsulinemia and insulin resistance are confirmed markers of high risk for some cancer sites.”

Makes you age gracefully

Having black coffee without sugar keeps your mind and body young. Black coffee also helps in preventing Parkinson’s disease by boosting the dopamine levels in the body.

Lower the tendency of premature death

Research published in the New England Journal of Medicine has even shown that coffee consumption is inversely associated with premature death. The more coffee drank, the lower the risk of death became, including deaths from heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections.

It boosts memory

Increasing age leads to decreased cognitive skills and increased risk of Dementia, Parkinson’s and Alzheimer’s disease. Having black coffee in the morning enhances the brain function. Black coffee helps the brain to stay active and thus helps in boosting the memory power. It also keeps the nerves active which in turn keeps dementia at bay. Studies say regular consumption of black coffee reduces risk of Alzheimer’s by 65 per cent and Parkinson’s by 60 per cent.

Improves performance during workout

One of the biggest and best benefits of black coffee is that it drastically improves your physical performance and helps you to give your 100 per cent during a workout session. This is the reason why your gym trainer asks you to have black coffee before you come for workout. It works by increasing Epinephrine (Adrenaline) levels in the blood, which prepares the body for intense physical exertion. It also breaks down stored body fat and releases fat cells into the blood stream in the form of free fatty acids which can be used as fuel for strenuous physical activities.

Beneficial for liver

Liver is one of the most vital organs of our body as it performs so many important functions. And did you know your liver loves black coffee? Black coffee helps prevent liver cancer, hepatitis, fatty liver disease and alcoholic cirrhosis. People who drink 4 or more cups of black coffee everyday have 80 per cent lower chances of developing any liver disease. Coffee helps by lowering the level of harmful liver enzymes in the blood.

Makes you intelligent

Coffee has a psychoactive stimulant which when reacts with the body, has the ability to improve energy, mood, cognitive functioning and thus makes you smart over a period of time.

Cleanses your stomach

Coffee is a diuretic beverage thus it makes you want to urinate often. So, that is why when you drink black coffee without sugar, all the toxins and bacteria are flushed out easily in the form of urine. This helps to clean your stomach.

Helps in weight loss

Black coffee helps in rapid weight loss by making you work out more if you have it 30 minutes before you hit the gym. Black coffee helps to boost metabolism by approximately 50 percent. It also burns the fat in the tummy since it is a fat burning beverage. It also stimulates the nervous system which signals the body to break down the fat cells and use them as a source of energy as opposed to glycogen.

Improves cardiovascular health

Though drinking black coffee on a regular basis increases the blood pressure temporarily but this effect diminishes over time. Drinking 1 -2 cups of black coffee everyday reduces the risk of cardiovascular diseases including stroke. Black coffee also reduces the inflammation level in the body.

Powerhouse of antioxidants

Black coffee is the powerhouse of antioxidants. Black coffee contains Vitamin B2, B3, B5, Manganese, potassium and magnesium.

Coffee Is the Number One Source of Antioxidants in the US. Another reason why coffee may have such dramatic effects on Americans’ health is because it is the number one source of antioxidants in the US diet. The research, which was presented at the 230th national meeting of the American Chemical Society, showed that Americans get more antioxidants from drinking coffee than from any other dietary source, with researchers noting “nothing else even comes close.” Examples of the antioxidants in coffee include significant amounts of hydrocinnamic acid and polyphenols. Antioxidants are nature's way of providing your cells with adequate defense against attack by reactive oxygen species (ROS) or free radicals. Free radicals are a type of a highly reactive metabolite that is naturally produced by your body as a result of normal metabolism and energy production. They are your natural biological response to environmental toxins like cigarette smoke, sunlight, chemicals, cosmic, and manmade radiation, and are even a key feature of pharmaceutical drugs. Your body also produces free radicals when you exercise and when you have inflammation anywhere in your body. As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants. If you don't have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage. While fruits, such as berries, and vegetables are ideal sources of antioxidants, many Americans don’t eat the recommended amounts each day. This is why coffee, which is consumed widely on a daily basis, represents such a large dietary share of antioxidants. If you’re not a coffee drinker, you can easily boost your antioxidant intake by eating fresh produce – and even if you do drink coffee, getting your antioxidants from a wide variety of sources is still important.

Decreases diabetes risk

Drinking black coffee daily helps to reduce the risk of diabetes which in later age can lead to organ damage and heart diseases. It was seen people who drank 2 or less cups of coffee had increased risk of diabetes. Coffee helps in controlling diabetes by increasing insulin production. Both caffeinated and decaffeinated coffee help in prevention of diabetes.

Makes you happy

Drinking black coffee improves your mood and thus makes you happy. It is also one of the best remedies to fight depression. Have 2 cups of black coffee every day to keep depression at bay.

Reduces stress and depression

Too much work pressure and tension can lead to depression and stress which in turn can cause many serious health issues. But having a black cup of coffee when you feel tensed or low can boost your mood instantly and make things better. Coffee stimulates the central nervous system and increases the production of dopamine, serotonin, and noradrenaline, important neurotransmitters that elevate the mood.

Protects against gout

Research shows people who drank more than 4 cups of black coffee has 57 per cent reduced risk of gout. The powerful antioxidants present in coffee reduces the risk of developing gout by decreasing the level of insulin and uric acid in the body. Even if you have gout, it helps to relieve its symptoms.

The Benefits of Coffee: From Your Heart to Your Brain

The benefits of coffee are becoming so well established that, for the first time, a government advisory committee included a mention of caffeine in its recommendations for the 2015 edition of Dietary Guidelines for Americans. The report said Americans could safely consume up to five cups of coffee a day, or approximately 400 milligrams (mg) of caffeine, with no detrimental effects. The recommendation was based on an evaluation of multiple meta-analyses and other studies evaluating the link between coffee and chronic diseases, including cancer, type 2 diabetes, heart disease, Parkinson’s, and Alzheimer’s. Here’s a sampling of what the research shows:

Heart Health

In a study of more than 25,000 people, those who drank a moderate amount of coffee – defined as three to five cups daily – were less likely to have calcium deposits in their coronary arteries than those who drank no coffee or more coffee daily. A large part of arterial plaque consists of calcium deposits (atherosclerosis), hence the term "hardening of the arteries." Coronary artery calcium can be a significant predictor of future heart disease risk. In addition, one study showed moderate coffee drinking reduces your chances of being hospitalized for heart rhythm problems. Another study found it may trigger a 30 percent increase in blood flow in your small blood vessels, which might take some strain off your heart. Another study, a meta-analysis that included data from 11 studies and nearly 480,000 people found drinking two to six cups of coffee a day was associated with a lower risk of stroke.

Multiple Sclerosis and Parkinson’s Disease

Drinking four to six cups of coffee a day is associated with a lower risk of multiple sclerosis, as is drinking a high amount of coffee over five to 10 years. According to researchers, “Caffeine has neuroprotective properties and seems to suppress the production of pro-inflammatory cytokines.” Higher coffee and caffeine intake are also associated with a lower risk of Parkinson’s disease.

Dementia

Caffeine promotes production of the neurotransmitters serotonin, dopamine, and noradrenaline, and triggers the release of brain-derived neurotrophic factor (BDNF), which activates brain stem cells to convert into new neurons, thereby improving your brain health. Among people with mild cognitive impairment (MCI), those with higher blood levels of caffeine (due to coffee consumption) were less likely to progress to full-blown dementia. “Caffeine/coffee intake is associated with a reduced risk of dementia or delayed onset, particularly for those who already have MCI,” the researchers said.

7 Love

Do you think Gyms would work better if they were male only or female only? Can you explain which will be your preference and why?

Ha, ha, ha, ha

Okay, my first big gym experience in Kolkata.

It was integrated gym.

It was owned by the local municipality.

It was one of those multigym.

Before that I used to do only with barbells and dumbells in a small gym in my locality which barely accomodate people.

Now in this gym plenty of girls used to work out with us.

I am not going to lie, guys used to ogle at them but it was never crossing any limit of modesty as a result number of girls increased with time.

We had no problem with that

Contrary to popular opinion, I have seen guys actually interested in building their bodies than constantly obsessing over girls.

They actually was busy in their workout

What we (guys) had a issue that they used to talk a lot rather than working out

But thankfully guys were clever enough not bother to lecture them about anything

We used to quietly have an word with the guy that was in charge of that gym and let him handle the situation

I have never seen any ugly situation like trying to hit on girls and situation keep getting worse from there

I did see them talking after the workout when some guys were going together with some girls but other than that it was all pretty intense workout

I honestly never had any problems with girls in gym.

At first I did give a lecture to some girl that what is the correct way to do certain workout and stuff but then quickly realised let them do their stuff let me do mine

Honestly I personally never had any issues

Being an Indian the only problem I had that even though it was large gym but it was with too many people as a result it was hard doing workout at certain pace as finding the bench empty was quite a challenge

After some time I got pissed off decided to buy my own home gym(thankfully I could afford it then) and worked out with peace

Now I am an owner of few gyms and it has become a very good side business

What I tend to notice that girls normally when first join a gym they demand a separate times for their workout with women only

But as the time goes they themselves break that and work with guys and after few months there are no girl only time exist

This is my experience

What do you think?

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🔜 Dosto this is Ajay Abrahan, now i am coming with Gym quotes so Enjoy .
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#ajayabrahan #haalerooh #meerutshyar #meerutcantt #inshapegymmeerut #meerutgirls #meeruthiyagangsters #meerutshyar #Fitness #Muscle #BodyBuilding #Gym #workout #Fitnessmotivation #Fit #Motivation #Muscles #Fitfam #Fitnessmodel #training #Abs #Musclecar #Gymlife #Muscleup #Shredded #Musclecars #Musclemania #mysuperbodytransformation #proteinpowders #proteinformuscles #fsshaikh07

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🔜 Dosto this is Ajay Abrahan, now i am coming with Gym quotes so Enjoy .
Posts for Boys and Girls
@ajayabrahan
@ajayabrahan
@ajayabrahan
Coming soon
Finally -- @anjalikapoor159 follow her for Yoga, Shree lover, gym related vedio and most demanding curve exercise on demand with one month challenge follow Her😉😉😉😉😉
- And @coachsapna is Osm dam good like @anjalikapoor159 -My first frnd from UP so help us to grow
gym profile
@fsshaikh007
@fsshaikh007
@fsshaikh007
And my second frnd
@stay_top_fit
@stay_top_fit
@stay_top_fit
Follow her for most amazing gym vedios
Follow for more update
Trun on Notification🔔

for more trending
#ajayabrahan #haalerooh #meerutshyar #meerutcantt #inshapegymmeerut #meerutgirls #meeruthiyagangsters #meerutshyar #Fitness #Muscle #BodyBuilding #Gym #workout #Fitnessmotivation #Fit #Motivation #Muscles #Fitfam #Fitnessmodel #training #Abs #Musclecar #Gymlife #Muscleup #Shredded #Musclecars #Musclemania #mysuperbodytransformation #proteinpowders #proteinformuscles #fsshaikh07

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