Pregnancy & Childcare : Facts about Folic Acid

If a woman has enough folic acid in her body before and during pregnancy, it can help prevent major birth defects of the baby’s brain and spine. Women need 400 micrograms (mcg) of folic acid every day.

About folic acid

Folic acid is a B vitamin. Our bodies use it to make new cells. Everyone needs folic acid.

How much folic acid a woman needs

400 micrograms (mcg) every day

When to start taking folic acid

For folic acid to help prevent some major birth defects, a woman needs to start taking it at least one month before she becomes pregnant and while she is pregnant.

Every woman needs folic acid every day, whether she’s planning to get pregnant or not, for the healthy new cells the body makes daily. Think about the skin, hair, and nails. These – and other parts of the body – make new cells each day.

How a woman can get enough folic acid

There are two easy ways to be sure to get enough folic acid each day:

Take a vitamin that has folic acid in it every day.

Most multivitamins sold in pharmacies have the amount of folic acid women need each day. Women can also choose to take a small pill (supplement) that has only folic acid in it each day.

Multivitamins and folic acid pills can be found at most local pharmacy, grocery, or discount stores. Check the label to be sure it contains 100% of the daily value (DV) of folic acid, which is 400 micrograms (mcg).
Eat a bowl of breakfast cereal that has 100% of the daily value of folic acid every day.

Not every cereal has this amount. Check the label on the side of the box, and look for one that has “100%” next to folic acid.

The following cereals contain 100% of the DV of folic acid per serving size. Please look at nutrition label on the side of the cereal box for the serving size and % Daily Value.

Kellogg’s®

All-Bran® Bran Buds®
All-Bran® Complete® Wheat Flakes
All-Bran® Original
All-Bran® Strawberry Medley
Low-Fat Granola without Raisins
Product 19®
Mueslix
Smart Start® Strong Heart Antioxidants
Special K®

Quaker® Oats

Cap'n Crunch Original ®
Cap'n Crunch’s Christmas Crunch®
Cap'n Crunch’s Crunch Berries®
Cap'n Crunch's Peanut Butter Crunch®
Honey Graham OH!s®
King Vitamin®
Cinnamon Life®
Maple & Brown Sugar Life®
Oatmeal Squares Brown Sugar
Oatmeal Squares Cinnamon
Oatmeal Squares Golden Maple
Quisp®

These cereals are high in folic acid, but please check the nutritional information on the label to ensure that your other nutritional needs are met

Natural Homemade Skincare Remedies

Facials and Spas are often thought of as complex processes involving multiple creams containing various chemicals and exotic components. However, the best skincare can be found right in your home. Natural home remedies are inexpensive and effective because they do not contain any chemicals and preservatives, but natural ingredients which are highly beneficial to skincare. These remedies however do not guarantee an overnight magical solution. What they do guarantee is a natural gentle way to cleanse the skin and restore its health and glow.

Listed below are 7 Natural Ingredients that can help clear acne.

Baking soda: A very cheap cooking ingredient that most people have in their homes already, baking soda can be used as a great scrub. The purpose of a scrub is to exfoliate the skin, removing dead skin that can eventually clog pores and lead to acne spots. To start off, you'll want to mix a small amount of baking soda with some water for form a paste. Baking soda is very effective as a scrub, so you want to be sure to be extra careful when applying it to your face. Gently massage the paste into your skin for ten to fifteen seconds. Then rinse the baking soda off, and pat your face dry with a clean towel.

Apple Cider Vinegar: Though most people that use vinegar to treat acne use the apple cider form of vinegar, you can also use plain old regular vinegar. Regardless of which type you use, vinegar can be very helpful with it comes to clearing up acne. It can kill off acne causing bacteria, balance your skin's pH, and absorb extra oil on your skin. Starting with clean, dry skin, apply diluted vinegar (eight parts water to one part vinegar) directly to your skin with a cotton ball, and leave it on. If you want, you can also use a stronger vinegar solution (say, 2 or 3 parts water to 1 part vinegar), and apply it directly to problem areas, rinsing it off after ten minutes.

Lemon or lime juice: can also be substituted for vinegar. Both of these juices are rich in citric acid, and can exfoliate your skin very well, halting the growth of acne spots, as well as fading previous, non-active acne quicker.

Egg Whites: Rich in protein, egg whites can be used as a mask to heal and rebuild your skin. It can also help to absorb excess oil from your skin. To start off, crack an egg, removing the yolk so that just the egg whites are left behind. Beat these egg whites, and apply them directly to your face. Let it sit for fifteen minutes, and then rinse the egg off.

Oatmeal: As odd as it may seem, oatmeal can absorb unwanted oil and draw out impurities which reside deep in your skin. Cook some plain oatmeal like you would for consumption. Let it cool off, and rub it over your clean skin. Let it sit for a while, like you would a mask, and then rinse off. If you do this on a regular basis, you should begin to start noticing results soon.

Tea Tree Oil (TTO):is a commonly used all-natural household antiseptic, which you can pick up at most drugstores or supermarkets. You can apply TTO directly to acne spots to kill bacteria, or, if you strongly dilute it with another oil (such as jojoba oil), over your entire face. Tea tree gel can be easier to apply than the oil, and many are made for applying over large areas of skin, so they aren't quite as strong as straight TTO and do not need to be diluted.

Pantothenic Acid (Also known as Vitamin. B5): Pantothenic acid can be taken in large quantities for the benefit of acne reduction. B5 works by helping your body to metabolize fats which would otherwise be later turned into sebum (oil) and excreted through the skin. Small amounts of B5 won't help though, and it has to be taken several times a day.

Aloe Vera: Aloe Vera has been used for many years in kitchens for topical application to burns. Another benefit of aloe is that it can prevent scaring, fade marks and help heal acne spots.
Be sure to perform a patch test to make sure you do not react to any of these products.

Idu Onumonu
Beauty Specialist

Must-Have Vitamins Women Need

Poor nutrition increases a woman's risk of heart disease, cancer and diabetes. Healthy eating is the most important thing a woman can do to meet the minimum daily vitamin requirements essential for good health.Some women go on diet so there are often gaping holes in their nutrition while some others work very long hours and might not be able to eat 3 square(balanced) meals a day. whatever the case, supplements can help you get the required daily nutrients. Here are a list of essential vitamins every woman in the menstruating age needs.

• Calcium: A woman typically needs 1,000 to 1,500 milligrams of calcium daily, depending on her age. You can reach this daily requirement by eating or drinking dairy and soy products (preferably fat-free) or pure orange juice that’s been fortified with calcium, or by taking calcium supplements. As women age, their bone mass decreases. At this point, women need to be at the upper end of the daily calcium requirement to lower their risk of osteoporosis.

• Vitamin D:Sunlight triggers the development of vitamin D in your body, but as women get older they lose some of their ability to convert sunlight into vitamin D; without vitamin D your body can't use calcium. Also, protecting yourself from skin cancer with sunscreen means shutting out the vitamin D you'd get from the sun. To compensate for this loss, women should consider taking a multivitamin containing both vitamin D and calcium.

• Iron:If you’re still menstruating, you need to be sure you're getting an adequate amount of iron in order to prevent anaemia. You’ll find iron in meat, poultry, beans, eggs, and tofu. It’s important to pair your iron-rich meals with foods that contain vitamin C, like orange juice or citrus fruits, because vitamin C helps increase iron absorption.

• Folic acid: Women who are pregnant or trying to become pregnant need to get more folic acid. it has been shown that low levels of this B vitamin can lead to birth defects in the baby affecting the brain and spinal cord. In addition to supplements, folic acid can be found in orange juice, beans, and green vegetables, and in foods such as breads and flour that have been fortified with it.

• Beta-carotene: antioxidants — cancer-fighting substances like beta-carotene and vitamin C — help defend your body against cell damage. Food sources best for beta-carotene include carrots, apricots, papaya, cantaloupe, pumpkin, sweet potatoes, and mangoes.

• B6 and B12: Vitamin B6 helps with red-blood cell formation and vitamin B12 helps with nerve-cell and red-blood cell development. For example, you can get a day's supply of vitamin B12 by eating one chicken breast, one hard-boiled egg, a cup of plain low-fat yogurt or one cup of milk, plus one cup of raisin bran.

• Omega-3 fatty acids: These acids have been shown to act like natural anti-inflammatory substances in the body. They may also be important in helping to keep your heart healthy. As a woman gets older, her levels of estrogen decline, and that puts her at greater risk for heart disease. Fatty fish, like salmon and tuna, is a great source of omega-3 fats, and pure orange juice is often fortified with omega-3. alternatively you can take fish oil capsules.

In general experts believe taking multivitamins is a good idea. Clearly when it comes to calcium and vitamin D we all need additional supplementation. We can only eat so much dairy or fortified foods in a day. For the rest, a multivitamin may help to fill in the gaps when your diet cant.


Reference:blackhealth
photo credit: getty images

Fancy glowing skin? : Part 2

"you are what you eat” applies to overall health and nutrition and how the skin looks and feels. The skin is the largest organ in the body and should benefit from the same nutrition we get from foods that have a positive effect on our heart and other major organs. the list continues from part 1 just incase you missed it.



Vitamin E
Best bets:
green leafy vegetables, broccoli, oils, almonds, hazelnuts

Also found in:
peanuts, red bell peppers, olives, brown rice, apples, whole grains, wheat germ, sweet potatoes, legumes (beans, lentils, split peas)

Essential for:
antioxidant properties; reducing risk of disease; fighting free-radical damage; potential to help slow aging

Sodium (salt)
Essential for:
regulating fluids and blood pressure

Note: Nearly everyone gets enough salt. Large amounts of sodium are found in highly processed foods (fast food, canned products, frozen dinners). These foods should be eaten infrequently, because an excess of sodium causes fluid retention and swelling and may contribute to other health problems.

Zinc
Best bets:
meat, seafood, liver, eggs, milk, whole grains, wheat germ, fermented soybean paste (miso)
Also found in: apricots, peaches, onions, seafood (oysters), cocoa

Essential for:
healing and overall skin health; working with vitamin A to maintain and repair skin; providing strength, elasticity and firmness to skin; promoting tissue growth; playing a role in many vital functions in the body

When lacking, can cause: reduced resistance to infection

Macro Nutrients
Carbohydrates
Best bets:
whole-grain carbohydrates (breads, barley, brown rice, whole-wheat pasta, quinoa, couscous, oatmeal)

Essential for:
energy, fiber and B vitamins

Protein
Best bets:
meat, poultry, fish, eggs, dry beans, nuts, tofu

Essential for:
energy and repair of body tissues and cells

Note:
Excess protein is stored in the body as fat.

Fats (essential fatty acids linoleic acid and alpha linolenic acid)
Best bets:
vegetable oils, poultry fat, soy oils, nuts and seeds

Essential for:
maintaining healthy, hydrated skin

When lacking:
dry, scaly and flaky skin; hair loss

Water
Best bets:
water, fruits and vegetables, dairy products, cooked grain products

Essential for:
proper hydration of cells; regulating body temperature; carrying nutrients to cells and wastes away from cells

when lacking, can cause: dehydration

Note:
Check your urine color to see if you're getting enough water.
Light yellow good
Clear maybe too much
Dark yellow/orange not enough

If you have special nutrition needs, discuss them with your physician.
Before making any changes to your diet, first consult your physician.
If you need a facial or want to read more about having healthy skin or if you have any problems with your skin.

Fancy glowing skin? : Part 1

"you are what you eat” applies to overall health and nutrition and how the skin looks and feels. The skin is the largest organ in the body and should benefit from the same nutrition we get from foods that have a positive effect on our heart and other major organs. New research suggests that eating foods rich in protein and certain vitamins and minerals might provide valuable anti-aging effects.
Eating well and drinking plenty of water will help your skin, as well as the rest of your body, stay healthy. But can certain nutrients help prevent skin problems, such as dryness or loss of elasticity? And how much is too much?


Vitamin A
Best bets:
sweet potatoes, tomato sauce, liver, eggs, milk

Also found in:
orange, red and yellow fruits and vegetables, such as mangoes, apricots, pink grapefruit, tomatoes, asparagus; green leafy vegetables, such as spinach and broccoli

Essential for:
antioxidant properties, which help reduce the risk for certain diseases, including cancer, and help fight and prevent infection; growth and repair of cells, tissues and skin; relieving allergy symptoms.

When lacking, can cause: dryness, itching and loss of skin elasticity

B Complex Vitamins (riboflavin, niacin, B-6, B-12 and biotin)
Best bets:
whole grains and whole-grain cereals; enriched and fortified grain and cereal products

Also found in:
rice, wheat germ, oatmeal, sunflower seeds, fish, eggs, almonds, liver, yeast, low-fat dairy products

Essential for:relieving dryness and itchiness; easing stress
When lacking, can cause:
dry, flaky, sensitive skin; eye disorders

Riboflavin (B2)
Best bets:
whole grain and enriched breads and cereals; milk and other dairy products; meat and organ meats; eggs; nuts; green leafy vegetables


Niacin
Best bets:
whole-grain, enriched and fortified breads and cereals; poultry, fish, beef, peanut butter, legumes, enriched and fortified grains and grain products

Note:
Too much niacin, typically as a result of supplements, can cause flushed skin, rashes and liver damage.

B-6 (pyridoxine)
Best bets: organ meats, chicken, pork, fish, whole grains, nuts, legumes
B-12 (cobalamin)

Found in:
fish, milk and milk products, eggs, meat, poultry, fortified breakfast cereals

Note:
Certain people may be at risk for B12 deficiency and should speak to a physician or dietitian before using a supplement. They include adults over 55, those with pernicious anemia or gastrointestinal disorders, and vegans (vegetarian who eats plant products only).

Biotin
Best bets:
eggs, liver, yeast breads, cereals

Vitamin C
Best bets:
citrus fruits, berries, red bell peppers, broccoli

Also found in:
potatoes, garlic, onions, dark green and green leafy vegetables (spinach, parsley), apples, cabbage, tomatoes, sprouts, melons

Essential for:
antioxidant properties; antihistamine effects; fighting skin infections and healing wounds; producing collagen and elastin for firm skin; healthy gums and firm capillaries

When lacking, can cause: scurvy; loose teeth and swollen gums; excess bleeding; wounds that won't heal