Natural sunscreen with supplements and diet

Summer is upon us in full force, but with the pleasure of sunbathing our skin is exposed and harmful UV rays. Sunscreens are not the best choice mainly because of toxic ingredients and blocking the absorption of vitamin D from the skin.

Foods which need to avoid are processed foods, vegetable oils, grains andespecially sugar.

Foods that you should include are:
- Rich in unsaturated fats, especially omega-3;
- Leafy green vegetables;
- Red and orange fruits and vegetables;
- Cocoa and dark chocolate (exclude milk chocolate as he does not the same anti-inflammatory properties);
- Green and black tea.

This summer, add different color fruits and vegetables in your diet. These foods increase the skin's ability to protect itself from harmful UV rays. The secret ingredient as you may have noticed are antioxidants.

For even better protection from the sun recommend that you get the following supplements:

1. Vitamin D3 - protects against skin cancer. Recommended if you no longer sunbathing or you live in a colder climate.

2. Vitamin C - helps fight against skin aging and free radicals. It is good for the immune system and anti-inflammatory effect.

3. Coconut oil - you may take it as food or use it externally as a lotion. Sun indispensable supplement.

4. Liver oil the cod - it is a natural source of vitamin E and vitamin A, and omega 3.Perhaps one of the most important supplements to protect the skin from the sun. Helps digestion and supports the cardiovascular system.

5. Astaxanthin - Super antioxidant astaxanthin is found in green algae and the organisms that eat them. It is 550 times more powerful than vitamin E and proven protects skin from UV rays. To build his defense needed 2-4 weeks and can obtain it by Spirulina.

It is also important to remember hydration after each sun bath. Keeping your skin hydrated will protect it from further damaging factors.

 

If you decide to buy a sunscreen, look closely at each component and make sure it is safe. The skin is the largest human organ and everything we put on it is taken directly from the body. The rule is simple if any of the ingredients can not be eaten, do not place it on your skin.

What kind of vitamins and minerals we need ?

Recovery of the body after a workout at the gym requires multiple vitamins and minerals are involved in the synthesis of new cells and tissues. For example, some vitamins and minerals needed to support the creation of endogenous anti-inflammatory compounds, here they are:

➡ Vitamin B6
➡ Vitamin E
➡ Vitamin C
➡ Niacin
➡ Zinc
➡ Selenium
➡ Magnesium

 Vitamins

Vitamin C - also called ascorbic acid or L-ascorbate is a water soluble vitamin. Gross formula is C6H8O6 and has a molecular weight of 176.13 grams per mole. Left in air at room temperature was rapidly oxidized.

 Vitamin C

Due to the large number of beneficial effects on the human body. Vitamin C is used as a food additive, including in a number of drugs against influenza and cold diseases and in Bulgaria can be purchased from a pharmacy without a prescription in the form of tablets or vials. The most prominent role of ascorbate in the living organisms is an antioxidant and in the synthesis of collagen.

 Vitamin E

Vitamin E participates in the activity of the endocrine glands, especially the gonads, affects metabolism, regulate the distribution of fat and water in the body, ensures the proper functioning of muscle and nervous system. Its absence leads to infertility and miscarriages. It was found that the vitamin E is well conserved  vitamin A and so when there is a shortage of vitamin E, is observed deficiency of vitamin A. The human body requires a day is 10 to 25 mg of vitamin E. In a - large amounts of it is located in wheat germ in leafy vegetables in green peas, in carrots, in the nuts of almonds, walnuts, etc..

Vitamin B 
 
This is a vitamin essential for people suffering from hair loss, brittle nails, dry skin problems. This is why vitamin B is one of the important ingredients of the masks for hair and face. It is also recommended for people who are actively engaged in sports. It is also believed that vitamin B has a positive effect on allergic and psychotic disorders, as it has anti-stress effect. B vitamins have the greatest impact when adopting complex. Contained in pure pork, milk, nuts, eggs, cereals, liver.

 Minerals

Minerals are necessary for normal cell function, and serve as assistants in many enzymatic processes involved in the synthesis of connective tissue.

• Calcium

The main function of calcium is structural. The skeleton of the adult male contains about 1.2 kg of calcium. There is continuous movement of calcium between the skeleton and blood, and other body parts. This is precisely controlled by hormones. Calcium also plays a role in cell biology. Calcium can bind to a wide range of proteins altering their biological activity. This is important in nerve impulse transmission and muscle contraction. Calcium is also needed for blood clotting, activating clotting factors.

•  Boron and manganese

Boron and manganese are very important factors for the synthesis of collagen and GAG, and metabolism. It is known that some medications interact negatively with some other minerals, boron and manganese help to overcome this problem.

•  Zinc

 This mineral is essential for the human body. Its deficiency can cause a weakening of the immune defense, hair loss, weight loss, loss of appetite, depression, swelling, rash and other skin problems. Enzymes, which contain zinc, helping to enhance the immune system, protection from free radicals, recovery of wounds, synthesis of proteins, preservation of vision, the maintenance of fertility in adult, control of the growth of children and also help in cell reproduction.

•  Honey

Copper is a coenzyme in the oxidation of lysine, which is essential for the conversion of collagen and elastin. It has anti-inflammatory properties and can relieve pain in arthritic and damaged joints.

Stop muscle breakdown!

We bring to your attention some supplement that will help activate anabolic processes in the body, and so with proper exercise and diet will go into a state of constant growth.

Vitamin E

Vitamin E is a fat-soluble vitamin with a lot of pluses. It removes the oxidativeeffects of dieting and training. And oxidation can kill any tissue, including muscle, body to go into catabolism. Vitamin E reduces traumas indicator of muscle fibers.
Dosage: 400-800mg daily with breakfast.


Vitamin C

It is water soluble and mitigates the effects of free radicals - oxidizing substancesthat weaken the muscle fibers and render them prone to degradation andinflammation. Vitamin C and cortisol control with strict diets or exercise.
Dosage: 500-1000mg taken at post workout meal.

Casein
Representing Artificial milk casein is slowly digestible fat and protein. He needs 2 hours to get the amount in the blood peak and remained there till seven hours. Permanent separation stops burning of the protein when the calories are less. For scientists, casein has a classic anti-catabolic effect - preserves more muscle and melts more body fat.
Dosage: 40-50g before bed (because the body overnight falls into catabolism), or mixed with whey protein early in the day.

Glutamine
Among other advantages it increases water in the muscles. Their higher water content helps the body to maintain muscle tissue to protect against catabolism. Besides all glutamine suppresses the rise in cortisol.
Dosage: 5-10g before and after training.

Garlic

His reputation as a health supplement for thousands of years. But his reputation as an anti-catabolic agent worth mentioning - the researchers supplement with garlic, taken together with the high protein content of casein, reduces the level of stress hormones like cortisol.
Dose: 450 mg of the supplement in the form of garlic powder twice a day with a shake casein.

Quince

Even in ancient mythology quince are a symbol of love, happiness, fertility, wisdom, beauty, eternity. Law of the Wise King Solomon did was commanded to eat quince couple on the wedding day if you want to have a happy family life.
 The fruit, which becomes everything - compote, jam, sauce, juice, jelly, liqueur.
It is known from 4000 years ago, when cultivated in Asia and the Mediterranean. The taste is like a cross between an apple and a pear. A hard, yellowish-white flesh of quince is dry and has an astringent taste.

 How to choose 

• Choose berries that are large, rigid and yellow, not green areas.

   
Storage 

• Keep them in the refrigerator in a plastic bag up to 2 months.

Nutritional Information 

• Quince contains vitamin C and is rich in pectin.
• No fat and cholesterol.
• Anti-inflammatory effect of the lining of the stomach and a clamping action.
• The fruit is suitable for the following diets inflammatory diseases of the digestive organs and loose bowels.

 

Curious healthy facts

• Peanuts are rich in antioxidants that protect cells from damage associated with heart disease. This kind of nuts contain high levels of protein and "good" fats.

• Antioxidants are natural substances in plants that protect the body from free radical. Red and orange fruits are very high in antioxidants.

 The following substances have proven antioxidant for the body:

• Retinol (Vitamin A or beta-carotene) - carrots, broccoli, squash, tomatoes, potatoes, cabbage, melons, peaches, apricots.

• Vitamin C - citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, cabbage, tomatoes.

• Vitamin E - wheat germ, nuts, seeds, green vegetables, vegetable and fish oil.

• Selenium - fish, shellfish, red meat, nuts, eggs, chicken and garlic.

•  Grapefruit is extremely beneficial to the body. It is an invaluable source of vitamin C. Packed with vitamins, low in calories. Grapefruit contains: fruit water - 82-86% sugar - up to 10% fructose - 4% glucose -6%.

 There is a theory according to which must be eating called by "Principle of traffic lights." 

•   Red (wild strawberry, raspberry, tomato, hips) are rich in flavonoids, which prevent fat accumulation.

•   Yellow (carrot, apricot, yellow pepper) fruits and vegetables are rich in carotene, which fights free radicals.

•   Green leafy vegetables (lettuce, green beans, broccoli) contain a plant pigment that regenerates cells.

•  The carrot has excellent taste and nutritional value, dietary and medicinal properties. Not accidentally, he ranks among the most valuable vegetables in the kitchen of many nations. Carrots contain a lot of sugars, minerals and vitamins, especially vitamin A (about 6 times more vitamin A than tomatoes). Daily need of vitamin A man can be secured only by a carrot, around 100g.

•  Food products containing fibers are particularly beneficial for health. Two types of fiber: soluble and insoluble. Soluble improve the absorption of food, "then" the level of blood sugar, blood vessels cleaned of bad cholesterol. Contained in oatmeal, cereal, legume products, apples, bananas, carrots and red beets. Insoluble fiber help clear the body of accumulated toxins and dietary fiber in the digestive system and normalize her work. They make up the crust of many fruits and vegetables, but most are in legumes and whole grains. Both are invaluable help on the road to salvation and elegant figure of excess weight.

•  Not only bones and teeth need calcium, and heart (for normal operation), blood, and every nerve and muscle cells in the body (to function properly). Dairy products are a major source of calcium.

•  Vitamin B2 breaks down fats and proteins. A day and 1-2 mg of it. So you do not miss, do not rob yourself of eggs, meat and dairy products.

•  The daily need for vitamin A can be covered with 40 g carrots, 110 g spinach or 130 g oil. There is the pumpkin. Deficiency of this vitamin can occur if you do not eat dairy products or leafy vegetables. 

•  Vitamin C is a leader in the formation of connective tissue. Without it, the body can not absorb hematopoietic elements folic acid and iron. The daily dose should not be less than 60 mg. There is 20g Kiwi, 30g currants, 40g pepper, 50g cabbage, 100 g oranges, 400 g cooked unpeeled potatoes. Pregnant women need 80 mg and women who are breastfeeding, and smokers - 100 mg.

•  Fats are mandatory ingredient of food. Energetical equivalent to 1 gram of fat equals 37,7 kJ (9 kcal). Nutritional fats are the only suppliers of indispensable fatty acids with important membrane functions and act as solvents and carriers of fat-soluble vitamins A, D, E and K. 

•  Selenium is an antioxidant that is involved in the reduction of free radicals released when the body processes. This oligoelement, like other antioxidants, "destroy" excess free radicals formed by processes in the body. The required daily amount of selenium is 60 mcg for adults. Most of this element is contained in seafood, mustard, chicken and eggs. Recent studies have shown that selenium reduces the risk of cardiovascular disease and cancer.

Lemon-honey diet

This is one of the fastest and shortest diets - its duration is only two days.

This allows a short time to a minimum to reduce calorie intake per day and is forced to undergo full body mode using internal reserves to melt the accumulated fat.
As soon as all the diets, lemon-honey only partially able to reduce stored body fat. To reduce the accompanying process of disposal of liquid diet includes the requirement to accept large amounts of water.

Lemons are rich in vitamin C and are quite effective way to weight loss. All nutrients that contain lemon tone the body and remove its toxins, the other acid struggles with excess, which are assembled at us.
Combined with honey, which undoubtedly can be said to be one of the most useful items in your kitchen, you can achieve impressive results.
 Diet with lemons and honey diet is in the full sense of the word - no food. What you can receive during the two-day diet except lemons and honey is water and unsweetened green tea.
  

Menu lemon honey diet
It requires a complete feed refusal in two days and its replacement with the intake of highly acidic liquid. It is prepared by mixing 3 liters of water with freshly squeezed lemon juice 15 and 50 grams of honey. This is the only thing that is allowed during the diet. The energy value of a lemon-honey mixture is practically zero, weakening begins immediately and quickly.
  
Big acidity makes it possible to suppress hunger, while glucose and sucrose from honey in the absence of any fat and protein, allows for intensive weight reduction at the expense of fat stores in the body.

Diet with lemons and honey is not easy to implement, although it is short. In other words - do not try to observe it if you feel well, you sick, etc. Furthermore, although copper in the diet has many lemons acid. If you suffer from gastritis, gastric ulcer or some other form of stomach upset, this mode is not suitable for you.