List of Healthy Superfoods for Teens

Teenagers need to have diet plan that is high in vegetables and fruit, and rich in nutrients like calcium and iron. Teenagers can do a lot to improve their diet plan, eat healthier meals and snacks, and maintain a proper and balanced weight. Good nourishment is essential for everyone, but it’s especially essential for increasing youngsters. Unfortunately, many Australian youngsters have an unbalanced diet.

All most every teenagers eat junk food that which are not beneficial for health because it contains following things:

• higher in fat, particularly saturated fat
• higher in salt
• higher in sugar
• lower in fibre
• lower in nutrients, such as calcium and iron
• served in larger portions, which means more kilojoules

Following are some of the superlist that are beneficial for teens and they must take it in regular diet:

1. Avocado

2. Tomatoes

2. Carrots 

3. Broccoli

4. Cauliflower

5. Celery

6. Milk

7. Cashews

8. Yogurt

9.  Walnuts

10. Apple

11. Pomegranate

12. Peanut Butter

13. Salmon

14. Spinach

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Why Folic Acid Is More Essential for Women health

What is folic acid?

Folic (FOH-lik) acid is a B vitamin and it is essential for making healthy new tissues. "Folic acid" and "folate" is one and same thing. Folic acid is a manmade way of vitamin b or you can say that folate. Folate is also found in some natural meals. Many female do not get proper amount of  folic acid, which they can take   through food.

Who needs folic acid?

Everyone needs folic acid, but it is more essential for women health when she is pregnant. The expert says that woman must take sufficient amount of folic acid in her body before and during pregnancy, in order to avoid significant birth defects, including:

Spina bifida (SPEYE-nuh BIF-ih-duh), is a  congenital disorder, which happens because of incomplete closing of  backbone in unborn baby. Consequently, the nerves that regulate leg movements and other features do not works properly. It is also found that kids with spina bifida have lifelong disabilities which  may also need many surgeries.

Anencephaly (an-en-SEF-uh-lee), is a cephalic disorder, in which large portion of brain does not create. Babies born  with this issue die before or soon after birth.

The research also  found that folic acid might also help to avoid other kinds of birth defects.

Folic acidity also allows keep your blood healthier. Not getting enough amount of folic acid can result to  anemia. 

Experts says that folic acid may also play an important role in:

• Heart health
• Preventing cell changes that may lead to cancer
• More research is needed to know this for certain.

How much folic acid do women need?

Females who is  pregnant need to take about 400 to 800 mcg or micrograms of folic acid every day, even if they are not preparing to get pregnant.  That manner, if they do become pregnant, their children are less likely to have birth defects problems. You must discuss this with your physician; about how much  folic acid you need if you are expecting or planning:

If you are expecting or are planning to become pregnant then you must need around 400 to 800 mcg of folic acid in the very early stages of pregnancy often before they know that they are pregnant. A pregnant woman should keep consuming folic acid intake throughout pregnancy. You should  keep talk about the  folic acid dose needs with their physicians. Some doctors recommend prenatal vitamins that consist of higher amounts of vitamin b, folic acid.  

If you are Breastfeeding then you need 500 mcg. Some physicians recommend that Breastfeeding females keep having their prenatal vitamins to be sure they are getting a lot of vitamin b or folic acid while they are breastfeeding and should they become expecting again.  

If you already  had a baby suffering with birth defect of the brain or spine and want to get pregnant again, then in such case you must talk with physician, he will provide you good dose of 4,000 mcg of  folic acid which is 10 times the normal amount and this will be beneficial for you, as high amount of folic acid, will lower the risk of having another child with these birth defects.

If anyone of your family is with spina bifida. Your physician may provide you with a prescription for 4,000 mcg vitamin b folic acidity.

It is found that in some cases people also need more amount of folic acid thus you must talk to your doctor about how much folic acid you must need:

• Are taking medicines that treat Epilepsy and Type 2 diabetes.
• Rheumatoid arthritis, lupus, psoriasis, asthma, and inflammatory bowel disease
• Kidney disease and are on dialysis.
• Liver disease.
• Sickle cell disease.
• Celiac disease.
• Alcoholic drink consumption.

What foods contain folic acid?

There are various foods which contain lots of folic acid: leafy vegetables, citrus fruits, beans (legumes), and whole grains.

• Breakfast cereals  
• Breads
• Flours
• Pastas
• Cornmeal
• White rice
• Peas
• Potatoes
• Broccoli
• Spinach
• Yeast extract
• Orange juice
• Bananas
• Peanuts
• Granary 
• Whole meal bread.

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Coconut Milk For You- GOOD OR BAD??

Coconut milk is similar to the conventional dairy beverage in terms of its creamy consistency. It is famous in countries with lush coconut tree farms like the Caribbean, the Philippines, and other Asian countries.
The milk products are a little bit sweet in taste, which makes it an amazing cow’s milk product alternative in making shakes and other sweets and desserts. These days, coconut milk is getting lot of attention with the fame of Vegan diet, which keeps people from taking in traditional milk products. In this article we will talk about the benefits as well as the adverse effects of consuming coconut milk to response the query “Is coconut milk good for you?”

Is Coconut Milk Good for You?
Notice that the key in getting the health benefits of coconut milk can be found only when you drink. Avoid drinking too much as it can cause various health problems. Limit your daily consumption within 2 glasses. Also opt for fresh made coconut milk. Drink less from cans as processed foods can bring potential risk.

Health Benefits
1. Vitamins and Minerals
Common natural nutrients found in coconut milk are vitamin C, E and several B vitamins. Each vitamin is vital for your health due to their contributions. Vitamin C and E enhances your immune system. On the other hand, cellular energy enhances with the existence of B vitamins taken in with the milk.
Aside from these natural vitamins, integrating coconut milk on your diet also supplies other nutritional value like iron, magnesium, phosphorus and potassium. Iron is important in producing erythrocytes or red blood cell, which carry fresh air for distribution. Magnesium is connected with several biochemical procedures like nerve cell functions and heart beat control. Bone and teeth receive benefits from good amounts of phosphorus which coconut milk contain. Finally, potassium of coconut milk is a vital vitamin for retaining cells found on major body parts in the body like brain, kidney and center.

2. Antioxidant
The expert says that coconut milk has high amounts of anti-oxidants which are vital in the body in avoiding potential toxin-induced health problems. Many studies present linkage between free radicals and major illnesses such as Alzheimer’s disease, heart problems, and cancer. Dementia caused by ageing also benefits from coconut milk’s ability in slowing down the ageing.

3. Lauric Acid
Lauric acidity is often found in breast milk, but research has shown the presence of this fatty acidity in coconut. The research also says that Lauric acid has ability to counteract with germs and viruses. Ruining these harmful foreign harmful bacteria ensure protection from different illnesses
Moreover to its anti-bacterial qualities, Lauric acidity also helps to decrease the risk of heart illnesses by decreasing and stabilizing triglycerides and cholesterol levels.

4. Promote Cardiovascular Health
The Research says that coconut milk has healthy body fat, which also indicates protection from risk of heart diseases. Monoglycerides, a kind of fat, found in coconut meat are immediately absorbed and transformed to energy after consumption. Utilizing monoglycerides as power means it will not be saved and block the blood vein.

5. Relieve Arthritis Symptoms
Joint inflammation or swelling is also linked with toxins and free radicals. Coconut milk contains selenium, a component that works as antioxidant that purifies the body from toxins and reduces joint swelling.

6. Calm Nerve Cells
Nerve cells can be excessively triggered among hypertensive individuals. Magnesium and calcium contents in this milk help to strengthen hypertension and calm the nerves.

7. Regulate Blood Sugar
Mineral magnesium also aids in controlling blood sugar level by breaking it down and enhance better fat burning rate in the body.

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