Why is vitamin B12 important?

Vitamin B12 is important for brain cells and healthy blood. Without enough vitamin B12, you could increase the likelihood of developing anemia (blood weak and fragile). Eventually you could have problems with your memory and you could have a greater tendency to confuse.

How much vitamin B12 need every day?

Scientists have found that the amount of vitamin B12 that you need, or recommended daily allowance (RDA) is between 0.3 and 2.6 micrograms per day. The amount of vitamin B12 that you need every day is different and depends on your age. Adolescents need 2 micrograms of vitamin B12 each day.

What are some good sources of vitamin B12?

Vitamin B12 is found naturally only in animal products.

* Meat, poultry and fish
* Eggs
* Dairy products such as cheese, milk and yogurt

Vegetarians vegan (meaning they determine that they will not eat any animal product that is) should take vitamin supplements or eating fortified foods (such as meat substitutes, breakfast cereals and soy milk) to which have added vitamin B12. Checked against the labels, since not all breakfast cereals, soy milks, and meat substitutes, contain vitamin B12. For more vitamin B12, you can add yeast to soups and stews.

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What is oily skin?

Characteristic of oily skin is that it is shiny and oily. Often have oily skin also visible pores and more likely to develop blackheads and pimples than other skin types. Often oily skin ages slower than other skin types. Oily skin is due to overproduction of sebum (skin oil) in the skin’s sebaceous glands.

What can you do about oily skin?

There are several ways to improve oily skin. Largely affected by oily skin what to eat and therefore such dietary supplements of vitamins, minerals and various polyunsaturated oils reduce the problems.

Vitamin B5 has given good results on oily skin as it facilitates the body’s breakdown of excess fat in the skin. There are also some drugs that work well, such as Roaccutane or Tetralysal, but they have some nasty side effects. If you have problems with oily skin, do not wash your skin too often, avoid using too many and too strong acne drugs. The skin usually feels better to be alone and just washed with a mild face wash 1-2 times a day. End wash with cold water to close pores. Re-moisten finally the skin with a fat-free moisturizer.

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A problem that could cause seizures, pulmonary or cerebral edema, disorientation and muscle weakness that can lead to cardio-respiratory arrest and, therefore, to death, according to warnings from doctors today, coaches and athletes who, until recently, recommended eating the maximum amount of water to prevent dehydration at all costs.

With the arrival of the holiday, increasing the practice of outdoor sports, so the doctor Fernando Jiménez, professor of the Faculty of Sports Science, University of Castilla la Mancha, chief medical officer CB Fuenlabrada, offers 10 basic tips for outdoor sports in summer and carry out an intelligent hydration.

First, light clothing is recommended to use during exercise in summer, breathable and to promote the loss of body heat. It also recommends the use of light-colored clothing, a little loose and made of natural fibers like cotton.

Second, eat snacks bid before making sport. “A model of food prior to participation in sports should include cereals, fruit and milk, taking them at least 90 to 120 minutes before starting the activity. It also recommends the consumption of fresh fruits and vegetables, “said the expert.

The third tip is to start drinking before exercise, since in summer insensibly lost a greater amount of body water and stretching before and after exercise, as with this final gesture avoiding soreness.

It also recommends consuming a sports drink with a high salt intake during exercise, adjust the exercise intensity according to the situation and learn to recognize just the symptoms of dehydration appear, among which is the thirst, headaches, irritability, weakness , dizziness or muscle cramps.

Discourages physical activity stop abruptly, since the end of the exercise walking or jogging for 5 to 10 minutes at very low intensity is “essential” to prevent muscle soreness, and asked to drink after exercise and sun protection with hats and glasses, in addition to sunscreen to the skin.

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CINC.

Properties of natural beauty: Prevents acne and baldness.
Natural sources: wheat germ and bran of fresh, sunflower seeds, yeast, milk, eggs, onions, nuts, leafy greens, yogurt, sprouts.
Copper
Properties of natural beauty: Maintains the natural color of hair and prevention of gray hair
Natural sources: Almonds, beans, leafy green vegetables, prunes, raisins.

Selenium.
Properties of natural beauty: Decreases the aging process, since it is an antioxidant that inhibits the action of free radicals.
Natural Sources: Brewer’s yeast, kelp, garlic, milk, eggs, cereals.
Silicon
Properties of natural beauty: Turns the healthy growth of hair, nails and teeth.
Natural sources: Horsetail, alfalfa, kelp, flaxseed, apples, strawberries, grapes, radish, onion, almonds, peanuts, sunflower seeds.
Iodine
Properties of natural beauty: wrinkles and prevents dryness and skin roughness.
Natural sources: Seaweed, garlic, watercress, pineapples, pears, citrus fruits, egg yolk.

Sulfur.
Properties of natural beauty: It favors the growth and health of hair, nails and skin.
Natural sources: radishes, onions, celery, horsetail, watercress, soybeans, green beans.
Vitamins

Vitamin A.
Properties of natural beauty: Nourishes the hair and skin to improve the stability of tissue in the cell wall. Prevents premature aging.
Natural sources: Carrots, spinach, melons, squash, eggs, butter, milk.

Vitamin B1 or thiamine.
Ownership of natural beauty: Prevents premature aging.
Natural Sources: Brewer’s yeast, wheat germ and wheat bran, whole grains. All nuts and seeds. Beans (especially soy) milk and dairy products, beets, potatoes, green leafy vegetables.

Vitamin B2 or riboflavin.
Ownership of natural beauty: It promotes the growth and strengthening hair and nails
Natural Sources: Milk, cheese, whole grains, yeast, wheat germ, almonds, sunflower seeds, leafy vegetables.

Vitamin B3 or niacin.
Properties of natural beauty: Helps maintain healthy skin.
Natural sources: green vegetables, yeast, wheat germ, rice polishing, walnuts, sunflower seeds, peanuts, wheat and brown rice

Vitamin B5 or pantothenic acid.
Properties of natural beauty: Prevents premature aging, especially in regard to wrinkles.
Natural Sources: Brewer’s yeast, wheat germ and bran, the royal jelly, whole grains, green vegetables, peas and beans, peanuts, molasses, raw egg yolk.

Vitamin B6 or pyridoxine.
Properties of natural beauty: Prevents acne. Help with weight problems associated with fluid retention or use of the contraceptive pill.
Natural Sources: Brewer’s yeast, bananas, avocados, wheat germ and bran, soybeans, walnuts, molasses, cantaloupe, cabbage, milk, egg yolk, green leafy vegetables, green peppers, carrots. This vitamin is destroyed when foods are cooked. Hence the importance of them raw.

Vitamin B9 or folic acid.
Properties of natural beauty: Preserve the health of skin and hair. Helps prevent graying.
Natural sources: broccoli, asparagus, spinach, lettuce, brewer’s yeast, wheat germ, mushrooms, peanuts.

Vitamin C.
Properties of natural beauty: Promotes the formation of collagen and improves its quality which will help maintain the smoothness and skin elasticity. It strengthens the gums. Protects from the negative effects of stress which will result in a beautiful face.
Natural sources: All fruits and vegetables, especially citrus, strawberries, guava, acerola cherry, parsley, cabbage, broccoli, tomato, red pepper.

Vitamin D.
Properties of natural beauty: Helps prevent premature aging. Promotes healthy skin beauty.
Natural sources: Sprouts, mushrooms, egg yolk, milk and the action of ultraviolet rays of the sun on your skin

Vitamin E.
Properties of natural beauty: Improves circulation in capillaries thinner, slows the aging process and preventing scars are marked on the skin.
Natural sources: Vegetable oils cold pressed (extra-virgin), wheat germ, soybeans, peanuts, corn and wheat and eggs.

Vitamin H or Biotin.
Properties of natural beauty: Promotes growth and healthy hair and preventing its collapse.
Natural Sources: Brewer’s yeast, soy and brown rice.

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