Pinoycity's Guide To Healthy Living

Nutrient Focus : VITAMIN B1/THIAMINE

2011-12-10T18:25:00.000-08:00

VITAMIN B1/THIAMINE

It was said that in the 1920's, scientists believed that only two VITAMINS existed, one was fat-soluble and the other water-soluble. The fat-soluble VITAMIN was given the A name while the water-soluble VITAMINS, the B name. That is why succeeding water-soluble VITAMINS were named B with corresponding number. Which therefore means that VITAMIN B1 was the first water-soluble VITAMIN discovered.

A. Health Benefits from VITAMIN B1
a. Energy - VITAMIN B1 helps in the conversion of Carbohydrates into Glucose which is being used by the body to perform various boy functions.
b. Good for the Heart - VITAMIN B1 support proper Heart function
c. Anti-Stress Vitamin - VITAMIN B1 makes the body withstand stress more

B. VITAMIN B1 Deficiency
a. Loss of appetite
b. "Pins and Needle" sensation
c. Feeling of numbness, especially in the legs area
d. Muscle tenderness, particularly in the calf muscles
e. Beriberi

C. Sources of VITAMIN B1
Foods which are good source of VITAMIN B1 are meat (especially pork), fishes, grains, nuts, legumes and some fruits and vegetables.
For the Top Ten List of Fruits with the most VITAMIN B1, click here.
For the Top Ten List of Vegetables with the most VITAMIN B1, click here.

D. VITAMIN B1 Recommended Daily Allowances (RDA)

Group	Fruit Name	Intake per day (in mg)
Infant	0 - 6 months	0.2
	6 - 12 months	0.3
Children	1 - 3 years	0.5
	4 - 8 years	0.6
Males	9 - 13 years	0.9
	14 years - 18	1.2
	19 years - above	1.2
Female	9 - 13 years	0.9
	14 years -18	1.0
	19 years - above	1.1

(Note : Data came from US Dep't. of Agriculture)

Nutrient Focus : VITAMIN C

2011-12-10T02:52:00.000-08:00

VITAMIN C

This Vitamin is also known as ASCORBIC ACID. The name ASCORBIC ACID came from the words "anti" and "scorbutus", latin word for Scurvy. Put the words together, it means VITAMIN C or ASCORBIC ACID is anti-Scurvy or a cure for Scurvy.

But it is not only Scurvy that VITAMIN C can prevent. This Nutrient is also vital in making our body healthy and strong against many illnesses. And it is important to know that VITAMIN C is a water-soluble vitamin which means, our body does not store it. We really have to have our load of this Vital Nutrient everyday.

A. Health Benefits from VITAMIN C
a. Anti-Cancer Nutrient - VITAMIN C is an anti-oxidant and we all know that anti-oxidants help a lot in battling free radicals which causes Cancer.
b. Helps in Battling Other Serious Diseases - since VITAMIN C is also an anti-oxidant, it is not only Cancer that it can battle. It can also battle other degenerative diseases like Alzheimer’s, Cardiovascular Disease, Diabetes, and others.
c. Good for the Skin - can prevent the consequences of prolonged sun exposure which can lead to Skin Cancer
d. Weight Loss - foods high in VITAMIN C (and low in Carbs and Calories) are considered Weight Loss foods.

B. VITAMIN C Deficiency
Deficiency in this Vital Nutrient may lead to :
a. Fatigue
b. Scurvy
c. Bleeding Gum
d. Loose Teeth
e. And, of course, deficiency in VITAMIN C means a losing battle against free radicals

Note : Smoking lowers the amount of VITAMIN C in the body.

C. Sources of VITAMIN C
The best sources of VITAMIN C are fruits and vegetables. No need to take supplements. Just load your diet with these foods and you will get an ample dose of this Vital Nutrient.
For the Top Ten List of Fruits with the most VITAMIN C, click here.
For the Top Ten List of Vegetables with the most VITAMIN C, click here.

D. VITAMIN C Recommended Daily Allowances (RDA)

Group	Fruit Name	Intake per day (in mg)
Infant	0 - 6 months	40
	6 - 12 months	50
Children	1 - 3 years	15
	4 - 8 years	25
Males	9 - 13 years	45
	14 years - 18	75
	19 years - above	90
Female	9 - 13 years	45
	14 years -18	65
	19 years - above	75

(Note : Data came from US Dep't. of Agriculture)

Nutrient Focus : VITAMIN A

2011-12-09T19:24:00.000-08:00

VITAMIN A

Contrary to some beliefs, VITAMIN A was not named VITAMIN A because it was the first vitamin to be discovered. (Actually, officially, it was Vitamin B1 which was discovered first). According to wikipedia, VITAMIN A was discovered, independently, by Elmer McCollum at University of Wisconsin-Madison and Lafayette Mendel and Thomas Osbourne at Yale University.

But VITAMIN A is, nonetheless, a Class A Vitamin because of its importance to our body. It is an important nutrient which plays an important role in making our eyes healthy, bone growth, helps our immune system by creating white blood cells which fights off bacteria and infections.

A. Health Benefits from VITAMIN A
a. Good for the Eyes - VITAMIN A maintains healthy cells in various structures of the eye and is required for the transduction of light into nerve signals in the retina.
b. Good for the Skin - VITAMIN A is necessary for the maintenance and repair of skin tissue.
c. Anti-Cancer Nutrient - VITAMIN A helps cells reproduce normally - a process called differentiation (cells that have not properly differentiated are more likely to undergo pre-cancerous changes).
d. VITAMIN A is required for normal growth and development of the embryo and fetus, influencing genes that determine the sequential development of organs in embryonic development. This Vital Nutrient may be required for normal reproductive function, with influences on the function and development of sperm, ovaries and placenta.

B. VITAMIN A Deficiency
Deficiency in this Vital Nutrient may lead to :
a. Night Blindness
b. Vision Problems
c. Dry Skin
d. Susceptibility to infections

C. Sources of VITAMIN A
There are two categories of VITAMIN A and this is based on where this Vital Nutrient comes from and these are :
a. Preformed VITAMIN A - VITAMIN A found in foods that come from animals
b. Provitamin VITAMIN A - VITAMIN A found in fruits and vegetables
For the Top Ten List of Fruits with the most VITAMIN A, click here.
For the Top Ten List of Vegetables with the most VITAMIN A, click here.

D. VITAMIN A Recommended Daily Allowances (RDA)

Group	Fruit Name	Intake per day (in ug)
Infant	0 - 6 months	400
	6 - 12 months	500
Children	1 - 3 years	300
	4 - 8 years	400
Males	9 - 13 years	600
	14 years - above	900
Female	9 - 13 years	600
	14 years - above	700

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Protein-Rich Vegetables

2011-09-06T05:38:00.000-07:00

Protein, gets lost when humans urinate, when we sweat, when we clip our nails. We lose Proteins also via our feces, blood, in our skin and hair. Although, the main source of Proteins are meat products, we can also get this nutrient from Fruits. Here, then, is the list of Protein-rich Fruits :

No.	Fruit Name	Content (per 100g)
1	Soybeans, Mature Seeds	13.09g
2	Mushroom, Shiitake	9.58g
3	Lentils	8.96g
4	Beans (Fava)	7.92g
5	Lima Beans, Immature Seeds	6.84g
6	Garlic	6.36g
7	Beans (Navy)	6.15g
8	Seaweed, Spiriluna	5.92g
9	Seaweed, Laver	5.81g
10	Peas, Green	5.42g

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Zinc-Rich Vegetables

2011-09-06T05:32:00.000-07:00

Zinc is the 23rd in the list of most abundant element in the Earth's Crust. It is also the 4th most used metal in the world. This element is also being used to galvanize other metals. And yes, Zinc is also an essential nutrient that the body needs, as it boost the body's immune system and helps eliminate sexual dysfunction. And there are fruits which are rich in Zinc. This is the list of Zinc-rich fruits :

No.	Fruit Name	Content (per 100g)
1	Mushroom, Shiitake	7.66mg
2	Fireweed Leaves	2.66mg
3	Lemon Grass	2.23mg
4	Seaweed, Irishmoss	1.95mg
5	Lentils	1.51mg
6	Peas, Green	1.24mg
7	Seaweed, Kelp	1.23mg
8	Soybeans, Mature Seeds	1.17mg
9	Garlic	1.16mg
10	Bamboo Shoots/Mushroom, Brown	1.10mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Low-Carbohydrates Vegetables

2011-09-06T05:17:00.000-07:00

This list is definitely for weight-watchers as this will list down the Top Ten list of Fruits with the least Carbs. Although, Carbohydrates is a vital nutrient, it will be detrimental to our health if one will get a lot. The body breaks down Carbs and turn it into simple sugars that the body uses for vital metabolic processes. Excess Carbohydrates are stored in our body as fat. So, for weight-watchers, here is our list of Low Carbohydrates Vegetables :

No.	Fruit Name	Content (per 100g)
1	Pumpkin	0.50g
2	Chinese Cabbage	2.18g
3	Lettuce, Butterhead	2.23g
4	Taro Shoots	2.32g
5	Pumpkin Leaves	2.33g
6	Seaweed, Spiriluna	2.42g
7	New Zealand Spinach	2.50g
8	Lettuce, Green Leaf	2.79g
9	Broccoli, Raab	2.85g
10	Celery	2.97g

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Magnesium-Rich Vegetables

2011-09-06T05:11:00.000-07:00

Magnesium is water-insoluble and is stored throughout the body. Magnesium is required for the formation of enzymes that release energy from food. It is essential for life, as it plays a major role in the metabolism of glucose. It is also used in the production of cellular energy and to create protein. Here is our list of Magnesium-rich Fruits :

No.	Fruit Name	Content (per 100g)
1	Fireweed Leaves	156.0mg
2	Seaweed, Irishmoss	144.0mg
3	Shiitake Mushroom	132.0mg
4	Seaweed, Kelp	121.0mg
5	Seaweed, Wakame	107.0mg
6	Navy Beans	101.0mg
7	Kale, Scotch	88.0mg
8	Bitter Gourd, Leafy Tips	85.0mg
9	Swiss Chard	81.0mg
10	Spinach	79.0mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Vitamin C-Rich Vegetables

2011-09-04T05:59:00.000-07:00

It has been said that during the gold rush in Alaska, potatoes were so valued because of its Vitamin C-content that miners were trading for it in gold. Ironically, in our list of Top Ten Vitamin C-Rich vegetables, potatoes are not included in the list. Here is the list of Vitamin C-rich Vegetables :

No.	Fruit Name	Content (per 100g)
1	Peppers, Green Hot Chili	242.5mg
2	Peppers, Red Sweet	190.0mg
3	Peppers, Green Sweet	183.5mg
4	Peppers, Red Hot Chili	143.7mg
5	Parsley	133.0mg
6	Mustard Spinach	130.0mg
7	Kale, Scotch	130.0mg
8	Kale	120.0mg
9	Broccoli Leaves	93.20mg
10	Broccoli	89.20mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Low-Carbohydrates Fruits

2011-09-04T05:42:00.000-07:00

No.	Fruit Name	Content (per 100g)
1	Rhubarbs	4.54g
2	Olives	5.61g
3	Balimbing (Carambola)	6.73g
4	Pitanga	7.49g
5	Watermelon	7.55g
6	Strawberry	7.68g
7	Melon (Cantaloupe)	8.16g
8	Avocado	8.64g
9	Peach	9.54g
10	Prickly Pear	9.57g

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Carbohydrates-Rich Fruits

2011-09-04T05:27:00.000-07:00

Most of the time, dieters will shun Carbohydrates, not knowing that this nutrient is the energy provider to our body. In fact, our brain, in order to function well, needs Carbohydrate (One of the negative effects of a low-carb diet is the reduction of brain function, in other words, it makes your brain dull). Which means it is wrong to take out Carbohydrate in our diet (just do not over-eat). Here is our list of Carbohydrates-rich Fruits :

No.	Fruit Name	Content (per 100g)
1	Dates	75.03g
2	Tamarind	62.50g
3	Sapotes	33.76g
4	Persimmon, Native	33.50g
5	Plantains	31.89g
6	Breadfruit	27.12g
7	Durian	27.09g
8	Jackfruit	24.01g
9	Atis (Sugar Apple)	23.64g
10	Banana	22.84g

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Magnesium-Rich Fruits

2011-09-04T05:02:00.000-07:00

No.	Fruit Name	Content (per 100g)
1	Tamarind	92.0mg
2	Prickly Pear	85.0mg
3	Dates	43.0mg
4	Jackfruit	37.0mg
5	Plantains	37.0mg
6	Coconut	32.0mg
7	Durian	30.0mg
8	Sapotes	30.0mg
9	Avocado	29.0mg
10	Banana	27.0mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Phosphorus-Rich Fruits

2011-09-04T04:52:00.000-07:00

The discovery of Phosphorus is being credited to Hennig Brand. And it was said that Mr. Brand discovered Phosphorus while examining his own urine and checking if it will turn ordinary metals into gold. Well, we all know that urine will only make an ordinary metal stink but Phosphorus, though, not the favorite element of King Midas, is a vital requirement in the formation of the human bones and teeth. Here is our list of Phosphorus-rich Fruits :

No.	Fruit Name	Content (per 100g)
1	Coconut	113.0mg
2	Tamarind	113.0mg
3	Dates	62.0mg
4	Avocado	54.0mg
5	Guava	40.0mg
6	Durian	39.0mg
7	Elderberries	39.0mg
8	Jackfruit	36.0mg
9	Kiwifruit	34.0mg
10	Plantains	34.0mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Potassium-Rich Fruits

2011-09-04T04:35:00.000-07:00

Potassium is a vital nutrient because it helps the body maintain normal heart rhythm. This nutrient also helps because it protects the body from Heart Diseases, Stroke, Arthritis, Digestive Disorders and Infertility. And its good that there are fruits rich in Potassium. Here is the list of Potassium-rich Fruits :

No.	Fruit Name	Content (per 100g)
1	Tamarind	628.0mg
2	Avocado	507.0mg
3	Plantains	499.0mg
4	Breadfruit	490.0mg
5	Dates	436.0mg
6	Durian	436.0mg
7	Guava	417.0mg
8	Banana	358.0mg
9	Coconut	356.0mg
10	Sapodilla	344.0mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Iron-Rich Fruits

2011-09-03T06:19:00.000-07:00

Iron is very vital in order to make us win an Ironman/woman contest (bwa ha ha ha). But seriously, Iron, is indeed needed when we compete in a contest for physically-fit like the Ironman/woman contest. This is because, lack of Iron will make someone anemic. About 65-75% of the body's Iron is in our blood, in the form of Hemoglobin, which transport Oxygen throughout the body. If we lack Iron, we become anemic. And fruits are a good source of Iron. Here is the list of Iron-rich Fruits :

No.	Fruit Name	Content (per 100g)
1	Olives	94.0mg
2	Tamarind	86.0mg
3	Persimmon, Native	74.0mg
4	Coconut	62.0mg
5	Elderberries	61.0mg
6	Dates	56.0mg
7	Sapotes	40.0mg
8	Kumquats	39.0mg
9	Sapodilla	39.0mg
10	Lemon/Quinces	38.0mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Protein-Rich Fruits

2011-09-03T05:54:00.000-07:00

No.	Fruit Name	Content (per 100g)
1	Coconut	94.0mg
2	Guava	86.0mg
3	Atis (Sugar Apple)	74.0mg
4	Avocado	62.0mg
5	Cherimoya	61.0mg
6	Durian	56.0mg
7	Jackfruit	40.0mg
8	Apricots	39.0mg
9	Blackberry	39.0mg
10	Plantain	38.0mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Water-Rich Fruits

2011-09-03T05:43:00.000-07:00

Fruits are so refreshing that most fruits will quench your thirst on a very hot day. This is no surprise because Fruits, basically, are more than 60% Water. Not only will Fruits refresh us, it will also provide us that Water-requirement we need daily. This is the list of Water-rich fruits :

No.	Fruit Name	Content (per 100g)
1	Rhubarb	93.61g
2	Watermelon	91.45g
3	Balimbing (Carambola)	91.38g
4	Strawberry	90.95g
5	Pitanga	90.81g
6	Melon (Cantaloupe)	90.15g
7	Peach	88.87g
8	Papaya	88.83g
9	Lime	88.26g
10	Pear, Asian	88.25g

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Zinc-Rich Fruits

2011-09-03T05:36:00.000-07:00

No.	Fruit Name	Content (per 100g)
1	Coconut	1.10mg
2	Avocado	0.68mg
3	Blackberry	0.53mg
4	Raspberry	0.42mg
5	Jackfruit	0.42mg
6	Dates	0.29mg
7	Durian	0.28mg
8	Guava	0.23mg
9	Olives	0.22mg
10	Apricot	0.20mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Calcium-Rich Fruits

2011-09-03T05:25:00.000-07:00

Calcium, as we all know, makes our bones, including our teeth (where 1% of the Calcium in our body is located), strong and healthy. It is only right then, to supply our bodies with the right amount of Calcium. And what better way to supply ourselves with Calcium than eating natural foods. Here, then, is the list of Calcium-rich Fruits :

No.	Fruit Name	Content (per 100g)
1	Olives	94.0mg
2	Rhubarb	86.0mg
3	Tamarind	74.0mg
4	Kumquats	62.0mg
5	Lemons	61.0mg
6	Prickly Pear	56.0mg
7	Orange	40.0mg
8	Sapotes	39.0mg
9	Dates	39.0mg
10	Elderberries	38.0mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Vitamin K-Rich Fruits

2011-08-31T05:52:00.000-07:00

Vitamin K is a fat-soluble vitamin and is known as the "clotting vitamin" because without it, blood will not clot. And clotting prevents hemorrhaging. Below is our Top Ten list of Vitamin K-Rich fruits :

No.	Fruit Name	Content (per 100g)
1	Kiwifruit	40.263mcg
2	Avocado	21.164mcg
3	Blackberry	19.792mcg
4	Blueberry	19.310mcg
5	Grapes	14.625mcg
6	Raspberry	7.805mcg
7	Plum	6.364mcg
8	Figs	4.700mcg
9	Pears	4.518mcg
10	Mango	4.203mcg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Vitamin E-Rich Fruits

2011-08-30T07:53:00.000-07:00

Vitamin E is a vital nutrient as it is an anti-oxidant. That says a lot about this nutrient. It means, it fights free radicals which harms cells, tissues and organs. Vitamin E can be lost from foods during cooking, so it is important to eat natural foods to get our daily dose of this nutrient. Below is the list of the Top Ten Vutamin E-Rich Fruits :

No.	Fruit Name	Content (per 100g)
1	Avocado	2.646mg
2	Kiwifruit	1.461mg
3	Blackberries	1.167mg
4	Mango	1.121mg
5	Raspberries	0.870mg
6	Nectarines	0.772mg
7	Guava	0.730mg
8	Papaya	0.730mg
9	Peach	0.729mg
10	Blueberries	0.572mg

(Note : Data came from US Dep't. of Agriculture)

"Bad Foods", Good for the Health

2011-08-30T07:26:00.000-07:00

An article from Yahoo's Shine is this list of foods, known in the past, as bad foods for one's health. Further studies have reveled that these foods are not that bad, after all. Below is the list of "bad" foods in the article :

Peanut Butter
Eggs
Beef
Chocolate
Potato
Coffee
Nuts
Bread
Corn

But as always, everything should be taken, in moderation because, though, these foods have proven to have some worth, eating large amount, will still be a danger to one's health. For the complete article click here : PGHL Articles

Top Ten List of Vitamin C-Rich Fruits

2011-08-30T06:33:00.000-07:00

Known also as Ascorbic Acid, Vitamin C is a water-soluble organic compound is a powerful antioxidant that helps protect cells from damage. Usually, Vitamin C is associated with Citrus Fruits, but this Top Ten List of Vitamin C-rich fruits reveals otherwise. Here is the list :

No.	Fruit Name	Content (per 100g)
1	Guava	228.3mg
2	Kiwifruit	92.8mg
3	Lemon	77.0mg
4	Persimmon (Native)	66.0mg
5	Papaya	61.8mg
6	Strawberry	58.9mg
7	Orange	53.2mg
8	Pineapple	47.8mg
9	Kumquats	43.9mg
10	Melon (Cantaloupe)	36.7mg

(Note : Data came from US Dep't. of Agriculture)

Superfoods For The Skin

2011-08-30T05:33:00.000-07:00

This is an article taken from Yahoo's Shine. The article enumerates the foods needed by the skin to make it glowing. The article tackles three skin health problems and these are :
1. Acne
2. Dry and Dull Skin
3. Signs of Aging

The article is complete with suggestions on what foods to eat, in order to battle these skin enemies. For the whole article, click here : PGHL Articles

Top Ten List of Vitamin B3/Niacin-rich Vegetables

2011-03-10T07:07:00.000-08:00

What is Vitamin B3/Niacin?
Also known as Niacin (Nicotinic Acid), Vitamin B3 has 2 other forms, Niacinamide/Vitamin B3 (Nicotinamide) and Inositol Hexanicotinate/Vitamin B3, which have different effects from Niacin.

Health Benefits from Vitamin B3/Niacin

Vitamin B3 assists in the functioning of the digestive system, skin, and nerves.
These Vital Nutrients are also important for the conversion of food to energy.
Vital Nutrient Niacin/Vitamin B3 also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body.
Niacin/Vitamin B3 is effective in improving circulation and reducing cholesterol levels in the blood.

As natural foods are better alternatives for tablet, pills, etc., this blog presents the Top Ten List of Vegetables having the most Vitamin B3/Niacin :

No.	Fruit Name	Content (per 100g)
1	Mushroom, Shiitake	14.100 mg
2	Mushroom, Oyster	4.956 mg
3	Fireweed Leaves	4.674 mg
4	Mushroom, Enoki	4.650 mg
5	Mushroom, Portabella	4.500 mg
6	Mushrooms, Brown	3.800 mg
7	Beans (Kidney)	2.920 mg
8	Beans (Pinto)	2.280 mg
9	Beans (Fava)	2.249 mg
10	Peas, Green	2.090 mg

(Note : Data came from US Dep't. of Agriculture)

Top Ten List of Vitamin B2/Riboflavin-rich Vegetables

2011-03-09T08:21:00.000-08:00

What is Vitamin B2?
One of the eight B-Vitamins, Vitamin B2 (also called RIBOFLAVIN) is important for body growth, reproduction and red cell production. This vitamin also helps in releasing energy from carbohydrates.

Signs you are low on Vitamin B2 :
A shortage of this vitamin may manifest itself as cracks and sores at the corners of the mouth, eye disorders, inflammation of the mouth and tongue, and skin lesions.
Dermatitis, dizziness, hair loss, insomnia, light sensitivity, poor digestion, retarded growth, and slow mental responses have also been reported due to Vitamin B2-shortage. Burning feet can also be indicative of a Vitamin B2-shortage.

As natural foods are better alternatives for tablet, pills, etc., this blog presents the Top Ten List of Vegetables having the most Vitamin B1/Thiamine :

No.	Fruit Name	Content (per 100g)
1	Mushroom, Shiitake	1.270 mg
2	Jute, Pot Herb	0.546 mg
3	Mushrooms, Brown	0.490 mg
4	Mushroom, Portabella	0.480 mg
5	Seaweed, Irishmoss	0.466 mg
6	Taro Leaves	0.456 mg
7	Seaweed, Laver	0.446 mg
8	Lambsquarters	0.440 mg
9	Bitter Gourd (Balsam-Pear)	0.362 mg
10	Mushroom, Oyster	0.349 mg

(Note : Data came from US Dep't. of Agriculture)