Category Archives: Nutrition

Type of Vitamin C and why is important to you


C vitamin is one of the most important vitamins for our health. It is very important during warm season as it works as a skin antioxidant as well during the cold season as it also protects our bodies from infections. It helps in the absorption of more vitamins as well as in the healing of wounds.

These are the foods you should add to your diet as they contain huge quantities of C vitamin.

Paw paw.

Just like most tropical fruits, pawpaw contains high percentage of antioxidants, C vitamin included.

Oranges and citrics.

Readily available in local markets, oranges are the most common source of vitamin C.

Berries.

Blueberries, raspberries and blackcurrant, other than being very sweet, are full of nutrients and vitamins.

Red pepper.

There are many different ways of eating red peppers; fresh in a salad or cooked in a sauce. Irrespective of how they are taken, red peppers are a very good source of C vitamin and should be consumed more often.

Parsley.

Another food rich in vitamin C. We like this spice because it adds a lot of taste and colour to our foods, it can also be taken fresh in salads.

Cabbage.

A common food and readily available in groceries. Eat it fresh in salads or cooked it as an accompaniment,rich in c vitamin.

Kiwis.

Eating only one kiwi per day you would be taking more than half of the daily amount of c vitamin your body needs.

Broccoli.

This food can be used in pies, sauces, salads etc. It has double of c vitamin as an orange.

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Which of them will you start to take more often?

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Ten Best food for pregnant woman


Egg: In addition to more than 12 Vitamin and Minerals egg contain lots of quality protein, which is essential for pregnancy especially at a early stage. The baby cells are growing at an exponential rate, and every cell is made of protein. Besides as a pregnant woman, you have your own protein need too. Eggs are also rich in choline which promotes your body overall growth and brain health, some eggs even contain omega-3 fatty acid which help in both brain and vision development. Healthy woman with normal blood cholesterol can consume one to two eggs a day as part of a balanced diet low in saturated fat. But for a woman where cholesterol is a concern problem substitute egg whites for whole day.


Fish: Not only salmon fish rich in high-quality protein, but it’s also an exceptionally good source of omega-3 fat, and may help boost your mood. And unlike shark, mackerel filefish, salmon has low amounts of methyl mercury, a compound that can be harmful to your baby’s developing nervous system.

Beans:  Beans contain the most fiber and protein of all the vegetables. In as much as protein is very good during pregnancy, fiber is another vital food you will need once you are pregnant. When  you’re pregnant, your gastrointestinal tracts slows down putting you at risk for constipation and hemorrhoids, (Pile). Fiber can help prevent and relieve these problem.

Sweet Potatoes:  Sweet Potatoes get then orange colour from carotenoids, plant pigments that are converted to Vitamin A in our body.

Popcorn And Other Whole Grain: Popcorn is a whole grain ‘yes’. And  whole grains are important in pregnancy because they’re high in fibre and nutrient, including Vitamin E, Selenium, and plytonutrient (Plant Compound That Protect Cells).

Walnut: Walnut are one of the richest source of plant based omega-3 fat, Walnuts are also a good source of protein and fiber.

Yogurt: Yogurt is a good source of calcium which is vital in a pregnancy diet. If you don’t take in enough calcium, the limited amount you have will go to your boby then now depleted the calcium in your bones. The goal during pregnancy is to make sure you provide everything your baby need without sacrificing your own health and nutrition. Calcium will help your own bone intact while laying down a healthy bones for your baby.

Green, Leafy Vegetables: Spinach and other green leafy vegetable are loaded with vitamins and nutrients including acid. They’re also been found to promote eyes health.

Lean Meat: Meat is an excellent source of high quality protein, say Dietitian Karin Hosenfield of north dallas Nutrition “look for lean ment with fat trimmed off” Do you know beef and port meat contain choline in addition to protein that’s what make them stand out. Don’t eat dead meat or hot dogs, though, they’re heated until steaming hot, there’s a small risk of passing bacteria and parasites such as listeria, toxoplasma salmonella from the meat to your boby. Says Mayo Clinic Obstetrician many Marnach UDA.


Colourful Fruits And Vegetables: Eating plenty of green, red orange, yellow purple, white fruits and vegetable ensures that you and your baby get a  variety of nutrients. During the later stages pregnancy, the baby “tastes” the food you eat through the amniotic fluid so if you expose your baby yo a variety of fruits and vegetables in the womb, you will increase the chance that your baby will recognize and accept those flavour later on…..

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