#vitamin d food source

[aryapooja0501]

7 Fast Food Sources of Vitamin D

Welcome to a culinary journey that not only satisfies your taste buds but also boosts your Vitamin D intake! In this blog, we will explore 7 Fast-Food Sources of Vitamin D that can contribute to your daily dose of this essential nutrient.

[rockydolittle]

Vitamin D & Health

Vitamin D. Vitamin D is likewise known as the sunlight vitamin since the body makes it when the sunlight’s ultraviolet B (UVB) rays struck the skin. It is technically a hormonal agent since it is the only vitamin that the body manufactures. It is important in constructing strong bones and teeth. Vitamin D also reinforces the body immune system and protects against some kinds of cancer. Ten to…

[bestmedicinesinindia]

10 Best Vitamin D Foods For Vegetarians You Should Know About| Livlong Learn about the ten vitamin d foods for vegetarians which are required by the body. Know more about the vitamin D vegetarian foods at Livlong. https://livlong.com/blogs/health-and-wellness/healthy-vitamin-d-foods-which-are-vegetarian

[liferede]

The Impact of Vitamin D Deficiency on Your Health

[palsaa]

A diet that includes plenty of fruits, vegetables, whole grains, adequate protein, and healthy fats should normally provide all the nutrients needed for good health.

[nenelonomh]

how much should you eat? (the science)

understanding how much to eat and what types of foods to include in your diet is crucial for maintaining health and well-being. it’s all about balance, variety, and moderation. here’s a breakdown:

how much you should eat:

the amount of food you need depends on various factors, including age, gender, activity level, and overall health. the general guideline is to follow the daily caloric intake recommendations. on average:

women: approximately 1,800 to 2,400 calories per day.

men: approximately 2,200 to 3,000 calories per day.

these ranges can vary significantly based on individual needs. notice how it says approximately!! it's important to consult with a healthcare provider or a nutritionist for personalized advice, -or do your own (backed) research for your lifestyle, current weight/height and body type.

types of foods:

fruits and vegetables:

recommendation: aim for at least 5 servings per day.

why: they are rich in vitamins, minerals, and fiber, which are essential for overall health. fiber aids digestion and helps prevent constipation. antioxidants in fruits and vegetables can reduce the risk of chronic diseases.

whole grains:

recommendation: make at least half your grain intake whole grains.

why: whole grains like brown rice, oats, and whole wheat provide more nutrients than refined grains. they contain fiber, which helps regulate blood sugar levels and promotes digestive health. they also provide essential nutrients like b vitamins, iron, and magnesium.

protein:

recommendation: include lean protein in every meal.

why: protein is vital for building and repairing tissues, producing enzymes and hormones, and supporting immune function. sources include lean meats, poultry, fish, beans, lentils, tofu, nuts, and seeds.

dairy or dairy alternatives:

recommendation: aim for 3 servings per day.

why: dairy products and fortified alternatives provide calcium, vitamin d, and protein, essential for bone health. choose low-fat or fat-free options to reduce saturated fat intake.

fats:

recommendation: consume healthy fats in moderation.

why: healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are important for brain health, hormone production, and absorption of fat-soluble vitamins. avoid trans fats and limit saturated fats.

the science behind it:

energy balance: the concept of energy balance is central to weight management. if you consume more calories than you burn, your body stores the excess energy as fat. if you consume fewer calories than you burn, you lose weight.

macronutrients: carbohydrates, proteins, and fats are the three macronutrients that provide energy (calories). each plays a different role in the body:

carbohydrates are the body’s primary source of energy. they should make up 45-65% of your daily calorie intake.

proteins are crucial for tissue repair and immune function. they should constitute 10-35% of your daily calories.

fats are essential for brain health and energy storage. they should account for 20-35% of your daily calories.

micronutrients: vitamins and minerals are micronutrients needed in smaller amounts but are vital for numerous bodily functions, including energy production, immune function, and bone health.

personalized approach:

everyone’s nutritional needs are different, and what works for one person might not work for another. it’s essential to consider your lifestyle, health conditions, culture, and personal preferences when planning your diet. consulting a healthcare provider or a registered dietitian can provide personalized guidance tailored to your specific needs.

remember, a balanced diet not only supports physical health but also enhances mental well-being, energy levels, and overall quality of life. happy eating!

❤️nene

instagram | pinterest | blog site

[pierrotdoesnteat]

NUTRITION JOURNALS: VITAMINS (PT 1/2)

HOW MANY VITAMINS ARE THERE?

- there are thirteen (13) essential vitamins; vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K, thiamine (B1), riboflavin (B2), niacin (B3), pathogenic acid (B5), biotin (B7), and folate (B9). these are the ones i'll focus on in this past, and it will be a longer post.

WHAT IS VITAMIN A?

- vitamin A is a fat-soluble vitamin that supports your immune system, vision, reproductive health, and fetal growth. there are two forms of vitamin A; preformed vitamin A which are found in things like dairy, liver, and fish, and provitamin A carotenoids which can be found in fruits, vegetables, and oils. - The recommended daily amount of vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women.

WHAT IS VITAMIN B6?

- vitamin B6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system healthy. Food sources of vitamin B6 include poultry, fish, potatoes, chickpeas, bananas and fortified cereals. - vitamin B6 has been shown to have antioxidant and anti-inflammatory properties, and helps your body to make DNA, hemoglobin, and neurotransmitters. - in addition to low iron, low vitamin B6 has been linked to anemia, which i dont imagine i need to tell yall is incredibly common in disordered people. - because B6 is connected to neurotransmitters, it can help regulate mood and even aid sleep. One study showed that higher vitamin B6 intake is associated with lower depression and anxiety risk in females, but not males. - vitamin B6 also helps your body maintain normal levels of homocysteine, an amino acid that helps to build proteins. - vitamin B6 supplementation specifically has been shown to improve body composition – your ratio of lean muscle to fat. it has also been linked with higher muscle mass and lower body fat levels. in particular, vitamin B6 supplementation has been linked to lower-body weight loss, with a reduced amount of fat across the hips and waist.

WHAT IS VITAMIN B12?

- vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. - sources of vitamin B-12 include poultry, meat, fish and dairy products. Vitamin B-12 is also added to some foods, such as fortified breakfast cereals, and is available as an oral supplement. - some studies suggest that vitamin B12 could affect body fat and metabolism. one review concluded that vitamin B12 plays a key role in fat metabolism, noting that a deficiency could be linked to increased fat accumulation and obesity. take this with a grain of salt, though, because there is limited research on the topic. - vitamin B12 plays a role in serotonin production, so a deficiency may be connected with clinical depression. this may feel irrelevant, but your physical and mental health are really complexly connected. taking care of one can help improve the other.

WHAT IS VITAMIN C?

- vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. vitamin C is also vital to your body's healing process. additionally, it is an antioxidant that helps protect your cells against the effects of free radicals- molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, x-rays or other sources. - vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, brussel sprouts, broccoli and spinach. - vitamin C helps your body to absorb iron in foods like beans and spinach, who's bio-availability is lower. - although vitamin C doesn't necessarily cause weight loss, it seems to be related to body weight. getting sufficient amounts of vitamin C increases body fat oxidation during moderate-intensity exercise. - another critical function of vitamin C is synthesizing carnitine, which transports long-chain fatty acids into the mitochondria that produce energy.

WHAT IS VITAMIN D?

- there are different forms of vitamin D, including ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). vitamin D is found in fish, eggs, and fortified milk. It's also made in the skin when exposed to sunlight. during periods of sunlight, vitamin D is stored in fat and then released when sunlight is not available. - your body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in your body. Its anti-inflammatory, antioxidant and neuro-protective properties support immune health, muscle function and brain cell activity. - vitamin D might play an important role in regulating mood and decreasing the risk of depression, and some studies suggest there may be a link between vitamin D and obesity, though more research is needed to verify this.

WHAT IS VITAMIN E?

- vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. vitamin E deficiency can cause nerve pain (neuropathy). - foods rich in vitamin E include canola oil, olive oil, margarine, almonds and peanuts. You can also get vitamin E from meats, dairy, leafy greens and fortified cereals. - getting enough vitamin E may help prevent oxidative stress and cellular damage. oxidative stress occurs when there’s an imbalance between your body’s antioxidant defenses and the production and accumulation of compounds called reactive oxygen species (ROS). this can lead to cellular damage and increased disease risk.

WHAT IS VITAMIN K?

- vitamin K is actually a group of compounds, with the most important ones being vitamin K1 and vitamin K2. vitamin K1 is obtained from leafy greens and some other vegetables. vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs and synthesized by bacteria. - vitamin K's key role is to help heal injuries through blood clotting and strengthen bones by making four proteins among the 13 that are needed for blood clotting (coagulation) and osteocalcin.

[wellnessgirlblog]

Healthy Skin

Cleansing and Moisturizing

Have short showers in warm water. Avoid long showers with hot water because it can strips helpful and necessary oils from your skin.

Wash your face twice daily. You should wash your face in the morning when you get up, and in the evening before going to bed.

Pat your skin dry. Instead of rubbing dry with a towel, gently pat your skin with a towel and let the remaining moisture air dry. This applies to both the skin on your face and on your body.

Exfoliate once or twice a week.

Remove your makeup before going to sleep. This will prevent breakouts.

Clean your makeup brushes regularly. This will prevent the build-up and spread of acne-causing bacteria.

Avoid touching your face as much as possible.

Healhy Diet

Fruits and vegetables. They are great for your skin and you body, since they are full of vitamins and antioxidants.

Food rich in omega. Fats are necessary for healthy skin, especially omega-3 and omega-6 fatty acids. Good sources of omega include: walnuts, olive and canola oil, flaxseeds, sardines, mackerel and salmon.

Food rich in antioxidants and selenium. they prevent damage done by free radicals, which contribute to wrinkles, tissue damage, and dry skin. Foods high in antioxidants include: whole grains, berries, apricots, beets, squash and sweet potatoes, tangerines, beans, and olive oil. While foods that contain selenium include: whole-wheat pasta, button mushrooms, beef and turkey, oysters, shrimp and crab, snapper and cod, and some other fish.

Food rich in coenzyme Q10. Coenzyme Q10 is an antioxidant that be found in: whole grains, fish, organ meats, and soybean, canola, and sesame oils.

Food rich in flavonoids. Flavonoids have both antioxidant and anti-inflammatory properties. It can be found in: dark chocolate and green tea.

Drink water. At least 2L daily.

Avoid added sugars. As well as processed or refined carbohydrates and unhealthy fats.

Lifestyle

Get 7 to 9 hours of sleep each night. Not getting enough sleep can make your skin appear dull and sallow. when we sleep, our bodies secrete certain growth hormones, and this leads to collagen production.

Reduce your stress levels. Yoga, meditation and breathing exercises can help you to relieve stress.

Exercise on a daily basis. Exercise increases blood flow to your skin and supplies it with oxygen and nutrients.

Protect your skin from the sun. A minimal amount of UV exposure is necessary for vitamin D production (20 minutes is enough for most people), but too much sun can damage your skin. Choose a sunscreen with a minimum of 15 SPF, wear it every day and avoid the sun between 10 am and 2 pm.

[doctordeathawaits]

trans-omega tips please ? { like the ones in omegaverse fanfics !! }

also specifically a little nsfw but i get extremely dysphoric about not having my heats !! so if you have any tips for that specifically i would be so grateful !! maybe you could hide it under a read more/continue reading thingy !!

thank you !! ♥️♥️♥️

TRANS - OMEGAVERSE ( OMEGA ) . . .

warning of nsfw topics under the cut ! :3

Hello , so I am a headmate who is cis-omega in headspace , decided why not help out , yk ?

If you experience ovulation - you can associate that with Heat , and for dysphoria , you can download those ovulation tracking apps that give little reminders .

In my source , I often had to take suppressants before going out in public , so focus on that during heat - have reminders on your phone that you need to take vitamins before going out to school / work / out public . Imagining that the vitamins are suppressants can help a lot with dysphoria + vitamins can be gotten just over the counter ( commonly omega 3 fish oil , magnesium or vitamin d ) .

Make nests . I see people say nests are only when someone is in heat , which is wrong , nest can be made whenever the fuck you want - if you wanna be comfortable ? make a nest lmao . But there is also no rules to what makes a nest . All that matters is that you're comfortable , it can just be blankets and pillows , plushie toys , or even clothes that make you feel calm . Some inspo if you're stuggling : inspo .. INSPO .. inspo .

More euphoria - go perfume shopping and figure out what your scent is . You can also assign a scent to your partner . You can buy the said perfume that you assign to yourself / your partner . During heats , you can cover yourself in the perfume - or when nesting , you can use the partner perfume to make you feel more comfortable .

You can set yourself rules based on your cycles . Example ; i generally , for whatever reason , cannot drink beer when i can feel something coming on - never know why , but my mind just sort of , thinks it makes sense ? I've heard that this is common for other omegas , just weird rules that they believe will " help them conceive" upon instinct , even if it doesn't make much sense . But you can set these sort of rules to yourself , any sort . I've heard some have hydrophobia during pre-heat , some claim that eating a specific food is ' bad ' , ect .

Hope these were even just a bit helpful , good luck <3

[femmefatalevibe]

Femme Fatale Guide: Tips To Relieve Everyday Bloating

As someone who has dealt with chronic bloating for a lot of my life, here are some of my thoughts, observations, and recommendations. HUGE disclaimer: I am in no way an expert on this, a medical professional, nutritionist, or anything of the sort.

Especially for women, bloating can be a sign of gynecological issues (endometriosis, PCOS, hormone imbalances like estrogen dominance, and even a warning sign of ovarian cancer). So, if you experience constant bloating that doesn't get better with improved digestion, schedule an OB/GYN appointment ASAP to ensure that everything is okay on the women's health front.

Everyone's triggers are different, but for me, these are some of the common causes of bloating that I've noticed:

Lack of sleep

Stress

Eating too quickly or while stressed

Lack of movement/walking

Not drinking enough water

High-fat meals

Chewing gum

Carbonated drinks/alcohol

Here are some of my best tips, habits, and product recommendations to manage & minimize bloating:

Engage in a 1-minute diaphragmatic aka deep-belly breathing exercise in bed right after waking up and right before going to sleep (place one hand on the middle of your chest and the other in the central "hollow" area right below your rib cage)

Get at least 6-7 hours of sleep a night

Have a bowl of oatmeal (made with plain oats and water) with cinnamon and fruit every morning

Drink water before any coffee in the morning; Only having at most 16oz or one large mug of coffee before breakfast in the morning

Chew my food slowly, taking time between bites

Drink at least 8 large glasses of water daily

Take my Vitamin B12 and Vitamin D supplement daily (I love the Deva brand!)

Have avocados/use avocado oil as my primary fat source (I love nuts/nut butter, but they really bloat me, so find your trigger foods!); I've found a large salad with a romaine lettuce base, some veggies, avocado, and an ACV-based dressing works wonders to settle my stomach or steamed spinach with roasted root vegetables/potatoes

Use digestive enzymes when necessary (These digestive enzymes are my favorites!)

Take at least 30 minutes to walk/move around daily (Pilates, yoga, or bodyweight exercises also work)

Drink ginger tea or some herbal-based tea nightly (my long-time favorite is Bigelow Benefits Calm Stomach Ginger Peach Herbal Tea!)

Don't eat anything for at least 3 hours before bed

For trapped gas: Try lying on your stomach, engaging in the downward dog yoga position or fetal position on the left side, or doing an abdominal massage (rubbing in a circular motion from the right side of your pelvis up through your rib cage down and around the left side) all work well!

[awh-bowie]

☆⋆｡ beauty boosting food! ☆⋆｡

a healthy diet doesn’t have to be boring or repetitive! i see food (especially smoothies!!) as potions i can tailor towards exactly what i need. this post is to tell you about what i like to call functional foods ✧˖°

୨୧ skin treats ୨୧

feed your skin from within !! ໒꒱ ‧₊˚

🍓 berries — packed with antioxidants to keep your skin looking bright. my favs are blueberries, strawberries, and goji berries !!

🥑 avocado — full of healthy fats, helps keep your skin hydrated and soft, reducing the appearance of wrinkles. it can also be used topically! i love it on toast or as a base for smoothies!

🥕 carrots — rich in beta-carotene (a type of vitamin A), carrots can help improve skin tone and even give you a subtle glow. some people even take concentrated capsules to look tanner 0.o

🌿 green tea — high in antioxidants, especially EGCG, green tea can help fight inflammation and reduce acne. it has caffeine so it’s a great morning drink!! ヽ(✿ﾟ▽ﾟ)ノ

୨୧ hair helpers ୨୧

for visibly and structurally healthy hair! ミ☆

🥥 coconut oil — you can add this to smoothies or use it for cooking, and the healthy fats will nourish your hair from the inside out. you can even use it as a hair mask !

🌰 nuts & seeds — they’re full of omega-3 fatty acids and vitamin E, nuts and seeds like almonds, walnuts, chia, and flaxseeds promote hair growth and prevent damage !

🐟 salmon — packed with omega-3s and protein, salmon can make your hair stronger and shinier. it's a beauty superfood! i feed it to my cat to keep her extra shiny ᓚ₍^・ﻌ・^₎

🍳 eggs — eggs are full of biotin and protein, both of which are essential for strong, healthy hair !!

୨୧ brain boosters ୨୧

for focus, memory, and mental clarity, keep your brain beautiful! જ⁀➴

🥑 avocado — besides being a skin and hair hero, avocado also supports brain health with its rich supply of healthy fats and vitamin K. we love a multi-functional food !

🍫 dark chocolate — full of flavonoids, caffeine, and antioxidants, dark chocolate can improve brain function and give you a quick mood lift ⭑.ᐟ

🫐 blueberries — these little berries are packed with antioxidants that protect your brain from aging and boost memory. they’re also antioxidants which i mentioned above ^.^

🐠 fatty fish — fish like salmon, sardines, and mackerel are high in omega-3s, which are key for brain health !

୨୧ healthy body support ୨୧

keep your body strong and healthy to support ur princess lifee ૮ ∩´ᵕ`∩ ྀིა

🍠 sweet potatoes — packed with fiber, vitamins, and minerals, sweet potatoes help with digestion, boost immunity, and keep you full of energy.

🥦 broccoli — this veggie is a powerhouse of vitamins C, K, and folate. it's great for immune support, bone health, and even glowing skin.

🍋 lemon — starting ur day with lemon water can help to aid digestion, boost vitamin C levels, and keep your immune system strong. it's a simple way to give your body some love and is super yummy !

🍄 mushrooms — rich in selenium and antioxidants, mushrooms are amazing for your immune system! just make sure you do your research >.

୨୧ hormone balancers ୨୧

help balance your hormones ≽^-˕-^≼

🌱 flaxseeds — full of lignans, which can help balance estrogen levels, flaxseeds are great for hormone health, especially during the premenstrual period !

🍳 egg yolks — a great source of vitamin D and choline, egg yolks help regulate hormones and keep you feeling balanced !

🥛 almond milk — almonds are a good source of magnesium, which helps control stress hormones like cortisol. plus, it’s a dairy-free option that's easy on digestion !

🍠 maca root — this is a superfood known for balancing hormones, boosting energy, and improving fertility. you can find it in powder form to add to your smoothies or oatmeal.

୨୧ overall self-love ୨୧

you deserve the best! ₊˚⊹ ʚɞ

🍋 lemon — full of vitamin C, which helps with collagen production, lemons can brighten your skin and boost your immune system. i like to start my day with warm lemon water !

🍃 leafy greens — spinach, kale, and other leafy greens are full of vitamins and minerals that detox your body and keep your skin clear ! they’re a great thing to add to smoothies for an extra vitamin boost !

🍍 pineapple — this tropical fruit has enzymes that can aid digestion and give your skin that lit-from-within glow :3

🍯 honey — nature's sweet healer! honey has antibacterial properties, so it’s great for your immune system and can even be used topically for glowing skin. thanks bees !! 🐝˚ ༘ ೀ⋆｡˚

[frownyalfred]

I really enjoyed your latest fic, sever the blight! But what really fascinates me are those nutrient cubes. What do you hc them being made out of? I remember in the fic someone mentioning them tasting fishy? And thinking about the r&d work that went into developing them is making my brain turn! Just Bruce developing a way to process, cook, and package the cubes, AS WELL AS running shelf life studies on them (I know he would, he's the type to run a 2+ year shelf life study, he would be that thorough). And the thought and care that went into making those cubes might be another way of Bruce showing that he cares for his children (in his weird way). If they get stuck/trapped somewhere for a long period of time, he's going to make sure he has a reliable, (somewhat) healthy, and safe food source for his kids until help comes.

Again, excellent fic!

Ahh thank you for asking about those! I think I wrote them that way half because I've been reading too much Star Wars fic and half because I'm a weightlifter about to go into another cut, so I've been thinking a lot about optimal nutrition.

My (admittedly non-expert) hc for the cubes was that they were made of complete proteins, omega 3's (hence the slightly fishy smell Clark notes) and some essential vitamins, while being as calorically dense and compact as possible. You need protein, calories, and fat for the fat-soluble vitamins, and you need it to be small, essentially.

Bruce's cubes kind of tell us several things about him:

He keeps more than a month's worth of calories in his belt at any time

He keeps those calories in a form that his children or other humans can consume

He knows the exact nutritional value of each cube and has a plan already reviewed to ration them, if needed

He knows how long he himself can go without the cubes before experiencing a go/no go point

He has, like you pointed out, tested these cubes to the point of perfection. They are optimized for both maximum output and minimal use of space.

The fact that the boys are used to the cubes, as Clark notes, means Bruce has fed them the cubes before. Either on missions, as snacks, or something else. Testing, perhaps?

He has, either intentionally or somewhat intentionally, designed the cubes to fulfill multiple nutritional needs. i.e., those of teens, growing children, adults, and adults with metahuman or enhanced abilities.

Bruce has likely experienced a time, or several times, when food has been scarce or when carrying optimal nutrition while fighting has been difficult.

You're exactly right -- there's always going to be a safe, bioavailable source of optimal nutrition for him and/or his kids within his belt at any given time. If he's alive, or they have his belt, they're safe for at least a few weeks.

It's a small cube, and his kids barely blink at it. But there's a whole world of care, service, and love wrapped up in that tiny little fishy protein cube.

[bogkeep]

out of curiosity more than anything is there any specificity in the fish Norway wants you to eat, freshwater fish, seafood fish, is it an industry thing, or is it just a Norwegians are all heading towards rickets thing

the norwegian fish industry is largely sea based, which makes sense considering this country is 90% coast, and salmon is one of our big exports (and also the reason salmon sushi is a thing! salmon on sushi is not traditionally japanese). the fish youre encouraged to eat are fish with healthy fats and omega 3, and i think salmon and cod are like. the two main fish you can get. fish has always been a Big Thing in norway culturally, seeing as it's probably one of the most reliable local food sources in a place that's this much coast this far north. one of the traditional christmas meals in norway is halibut.

my impression that it's always been a Health thing because norwegians are chronically low on vitamin D and other consequences of living this far north haha. we're also encouraged to drink fish oil (tran) or take omega 3 supplements. i'm actually not sure if there's vitamin D in fish? (i know they add vitamin D to low fat milk - norwegians also drink So Much Milk. there's not a lot of milk propaganda though. you don't need to propagandize milk here. edit: there's milk propaganda too)

i also want to say that the most entitled and unpleasant people i've met have been fish industry people. when i worked at the hotel i had so many unpleasant interactions - drunk fisherman on the phone telling me he was super rich and trying to bribe me for sex workers, fisherman telling the receptionists he's serving his country and working a real job unlike us (and then leaving a box of fish in the reception, demanding that we put it in the breakfast fridge even though it would go against health and safety regulations), and of course the dreaded Annual Fishery Convention or whatever it is when all the hotels in town are full of chauvinists getting drunk every night. what the fuck is going on on those boats

[triptychofvoids]

after eating a diet of mainly shit for quite a few months(mickey d’s, chips, and general fast food), i had a fried egg today with rice and now my body demands eggs -tf2heritageposts

i do highly recommend eating eggs more often if you can, theyre a wonderful source of protein!! vitamins and choline as well!

[nenelonomh]

how to reduce acne (and what is acne)

acne is a skin condition that occurs when hair follicles become clogged with oil and dead skin cells. it typically results in whiteheads, blackheads or pimples that can appear on the face, forehead, chest, upper back and shoulders. acne is most prevalent among teens but can affect people of all ages. several factors contribute to acne, such as excess oil production, buildup of dead skin cells, bacterial growth and inflammation.

acne is not inherently 'bad' but it is a source of discomfort for many people. while acne itself is not a bad thing, it can lead to potential complications if not managed properly, such as scarring or emotional distress.

when reading this post, it is important to remember that everyone's skin is different and what works for one person may not work for another. i'd like to add that i am not a dermatologist, and this post is written with my own experience in mind as well as research online.

reducing acne involves a combination of skincare practices and lifestyle adjustments. here are some recommended actions:

properly wash your face cleanse your face twice daily to remove excess oil, sweat and dirt. some common face washing mistakes include using the wrong cleanser, over-washing your face, under-washing your face, the wrong water temperature and using a dirty washcloth. don't worry if this all seems confusing, here's a post on how to properly wash your face.

know your skin type use products suitable for your skin type only--oily, dry, combination or sensitive. you can find this out by visiting a dermatologist or (alternatively) researching the skin types and seeing which best matches your skin.

moisturise moisturiser curbs dryness, which balances oil production in your face and therefore helps to prevent acne. choose a non-comedogenic moisturiser to not clog your pores.

consider over-the-counter treatments think about acne treatments with ingredients like benzoyl peroxide or salicylic acid.

stay hydrated drink plenty of water to maintain skin hydration. good hydration helps to maintain skin elasticity, supports the skin's protective functions and prevents sunburn, sensitivity and oiliness. women should drink about 2.7L of fluids every day (including water, other beverages and food).

limit makeup use minimal makeup and ensure that it is non-comedogenic. don't stop wearing makeup if it is something you enjoy, however, try to limit it in acne-strong areas.

don't touch your face this is a big one, and yet so many people do it. keep your hands away from your face to prevent the spread of bacteria. seriously, you use your hands for so much--you don't want the germs of everything you've touched on your face.

limit sun exposure protect your skin with appropriate sunscreen. and remember to re-apply! limiting sun exposure also reduces skin cancer risk. balance is key, though, because the sun is necessary for vitamin d production and maintaining circadian rhythms.

exercise regularly physical activity can help reduce stress, which may contribute to acne.

enjoy a healthy diet eating a well-balanced diet can support skin health. consider reducing dairy and high glycemic foods. a diet with a low glycemic index may help balance hormone levels, which is the same effect when insulin spikes occur less. essential nutrients promote skin health and help to repair and maintain the skin barrier.

invest in stress management find ways to reduce stress, such as journaling or going for a walk. stress can worsen acne. this is because, under stress, the body's healing process slows down, meaning acne can take longer to heal and become more severe. stress hormones can also increase oil production, leading to clogged pores.

(images are from pinterest)

[eatclean-bewhole]

This post was inspired by a close friend I lost this week, who struggled with depression.

Depression is complex and influenced by many factors. Choosing the right foods is one way to help influence your brain’s chemistry. Research shows that these vitamins and minerals play a critical role in brain health and emotional well-being, and are often deficiencies associated with depression:

1. Vitamin D

Known as the “sunshine vitamin,” low levels of vitamin D are linked to mood disorders, including depression. Many people, especially those in colder climates or who spend little time outdoors, are deficient in this vital nutrient.

2. B Vitamins (Especially B6, B9, B12)

• B6 supports neurotransmitter production like serotonin and dopamine.

• B9 (Folate) is critical for mood regulation and often low in individuals with depression.

• B12 deficiency can cause fatigue, brain fog, and depressive symptoms, particularly in vegetarians or older adults.

3. Omega-3 Fatty Acids

These healthy fats are essential for brain function and reducing inflammation. Low omega-3 levels are linked to depression, particularly in individuals who consume little fatty fish or plant-based omega-3 sources like flaxseeds or walnuts.

4. Magnesium

This calming mineral supports the nervous system and helps manage stress. Magnesium deficiency is surprisingly common and can contribute to anxiety, irritability, and depression.

5. Iron

Low iron levels, especially in women, can lead to fatigue, low energy, and mood disturbances. Iron is crucial for oxygen transport in the blood and proper brain function.

Addressing potential deficiencies is a great first step. Depression can feel overwhelming, but you don’t have to face it alone. Supporting yourself in this way, and reaching out for help is a powerful step toward healing. Support and hope are within your reach. 🤍