Vitamin B and Prevention of Non-communicable Diseases

Vitamin B and Prevention of Non-communicable Diseases - Hello, Healthy Friend! This time we will discuss about micronutrients that play an important role in regulating bodily functions. Yep, vitamins! Healthy Friends must be familiar with vitamin C which serves to maintain gum health, vitamin A for eye health, and vitamin D for bone growth. So, are you already familiar with B vitamins?

Vitamin B is included in the group of water soluble vitamins along with vitamin C. This vitamin also consists of various types, ranging from B1, B2, B3, B5, B6, B7, B9, and B12. Each type of B vitamin has an important role! But, unfortunately most people pay less attention to the adequacy of their B vitamin intake because this type of vitamin is so easily found in various types of food. Well, this time we will discuss the important role of B vitamins for the body that maybe Healthy Friends do not know yet.

1. Hyperhomocysteinemia and the role of B vitamins in cancer patients
A study in 2010 showed that vitamin B (folic acid, vitamin B6 and vitamin B12) plays an important role in reducing the risk of complications due to cardiovascular disease in cancer patients. In this case, increased plasma homocysteine ​​concentration is associated with an increased risk of coronary heart disease, stroke, etc. Well, B vitamins can influence the low concentration of these substances in the blood.

2. Vitamin B deficiency increases the risk of lung cancer
Studi telah menemukan bahwa vitamin B6 dan metionin berhubungan dengan kanker paru-paru. Kadar zat tersebut yang berada diatas kadar rata-rata serum bisa mengurangi risiko terkena kanker paru-paru sebesar 50%. Selain itu, konsumsi folat bersama dengan vitamin B6 dan metionin berhubungan dengan 2/3 kali lebih rendah untuk terkena kanker paru-paru.

3. Vitamin B dan fungsi otak
Vitamin B berpengaruh pada kerja otak yang optimal. Vitamin ini penting dalam produksi energi, sintesis DNA, dan senyawa biokimia yang berperan dalam penyampaian impuls/rangsangan. Gimana sih dampak kekurangannya pada otak? Kekurangan vitamin B1 bisa menyebabkan gangguan tidur serta hilangnya memori, kekurangan vitamin B2 menyebabkan otak gagal berfungsi, kekurangan vitamin B3  bisa menyebabkan depresi hingga vertigo, kekurangan vitamin B6 bisa menurunkan daya tangkap dan fungsi kognitif, kekurangan vitamin B12 bisa menyebabkan menurunnya fungsi kognitif bahkan alzheimer. Ngga cuma dampak-dampak yang udah disebutkan, masih banyak pengaruh lainnya akibat kekurangan vitamin B pada fungsi otak.

Nah, itulah beberapa dampak akibat kekurangan vitamin B yang ternyata dahsyat banget bagi tubuh. Oleh karena itu, Teman Sehat perlu memperhatikan kecukupan vitamin ini dalam asupan harian. Konsumsi biji-bijian, kacangan-kacangan, hati, daging, telur, dan berbagai sumber vitamin B lainnya, bisa mencegah kamu dari berbagai risiko penyakit.

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3 Dangers of Energy Drinks You Need to Know

3 Dangers of Energy Drinks You Need to Know - Hello Healthy Friend! Have you ever been in a condition where college assignments pile up, the boss in the office asked for work to be completed suddenly, or tomorrow you have to present in front of the client ? Well, maybe staying up late is a choice that must be lived in order to complete the pile of tasks. Well, staying up late would not be complete without being accompanied by an energy drink. But, do you know Healthy Friend what ingredients of energy drinks and what are the dangers? Check out this description, let's!

What does the energy drink contain?
There are various kinds of energy drinks sold on the market. Starting from instant coffee, carbonated drinks, to in the form of powder. But actually, what ingredients do they contain? Caffeine, glucose and taurine . Yep! The composition of energy drinks will not be the same from one brand to another, but each energy drink must contain at least 1 of the 3 ingredients.

According to a study from Tufts University , the combination of these three ingredients is known to increase concentration. In addition, energy drinks can improve short-term memory power, strengthen muscle performance and reduce soreness. Eits,  do not rush to decide to drink energy drinks! Bibalik benefits, of course there are some health risks that must be borne.

Risk of danger of energy drinks
This risk comes from an overdose of ingredients containing the drink, the health condition of the consumer, and a combination of both. The risks faced can be temporary and mild to very severe and lead to death. Check it out!

• The heart stops suddenly

A heart that stops suddenly is the effect of an arrhythmia, a condition in which the heart beats too fast or too slowly. Caffeine is a substance that can make the heart beat faster so that it can trigger cardiac arrest. The risk of cardiac arrest in consuming energy drinks will increase if the person has a history of heart disease. The fatal risk of cardiac arrest is permanent paralysis and even death due to the cessation of blood supply to the brain, even if only for a few minutes.

• Severe headache

For those who are accustomed to drinking energy drinks, stop taking it can cause symptoms of severe headaches. This headache usually only occurs in part of the head, like migraine. This pain is the body's reaction when someone who has been addicted to caffeine does not get caffeine intake. This pain effect is known as caffeine withdrawal symptom .

• Type 2 diabetes mellitus

Aside from caffeine, high glucose content from energy drinks can cause adverse effects, one of which is type 2 diabetes. Consumption of excessive energy drinks can make the insulin hormone overwhelmed to transfer blood sugar into energy, so that high blood sugar levels become high.

It turns out that behind its benefits to increase energy, there are risks that must be faced yes Healthy Friends. Energy drinks may be consumed, but not to excess until addicted. In essence, do not be ignorant of health because they have to pursue the task and job targets. Live healthy and choose the right diet!

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Should Consumption of Anemia Supplements, when Pregnant?

Should Consumption of Anemia Supplements, when Pregnant? - Healthy Friend, anemia in pregnant women (pregnant women) is a common condition. An estimated 41.8% pregnant women in the world, have anemia and half of them occur due to iron deficiency. Even though it is considered normal, this problem cannot be ignored. This is because the effect can threaten the lives of mothers and little ones.

Usually, anemia is associated with an increased risk of preterm birth, heavy bleeding during childbirth, and low birth weight (LBW). In addition, anemia can also affect the growth and development of the child during pregnancy or afterwards.

Definition of anemia

Anemia or iron deficiency, is a disease that occurs due to iron deficiency in the blood. This means that the amount of hemoglobin (Hb) in the blood decreases from the normal threshold.

Iron is needed in sufficient quantities, to form red blood cells in the spinal cord. If the number is small, then the red blood cells will not be enough to be produced, causing the Hb count to continue to decline, and you will experience anemia.

The symptoms
Pregnant women (pregnant women) are declared anemic, if the hemoglobin level in the blood is less than 11 mg / L. There are two possibilities for someone said to suffer from anemia, which must go through the Hb test and be seen from the physical gekala it shows, such as:

• 3 L (weak, tired, and tired)
• Tinnitus (ringing in the ears)
• Dizzy eyes
• Feet feels cold
• Hard to breathe
• Dyspepsia (discomfort in the upper abdomen or chest that arises after eating)
• Pale, especially in the conjunctiva (clear membrane), mucosa  (mucus) mouth, and palms

If this condition is not realized or left for a long time, the symptoms that can arise are:

• Koilonychia  (spoon nails), nails become brittle, vertical stripes, and become concave so that it looks like a spoon.
• Atrophy of the papillary tongue, ie the surface of the tongue becomes slippery and shiny because the tongue papil disappears.
• Angularis stomatitis (cheilosis), which is inflammation of the corners of the mouth so that it looks like a pale whitish patch
• Dysphagia, which is pain that is felt when swallowing due to irritation in the throat

Then, should the consumption of supplements?
Pregnancy is a condition that can cause biological changes in a woman's body, while preparing for the baby's growth. One significant change, namely, an increase in blood volume up to 50% at the end of the second trimester, but the number of red cell nuclei only increased by 30%. This results in vulnerability to decrease blood Hb levels in pregnant women.

Therefore, based on an article reported by the Indonesian Ministry of Health, pregnant women are advised to consume blood-added tablets (TTD). The recommendation is to consume 60 mg iron tablets / day. But that's not all, you also need to take folic acid supplements of 300 mg / day to avoid  folic acid deficiency anemia which can cause birth defects in babies.

Well, those are some things you need to know about anemia in pregnant women. Oh yeah, keep eating foods that contain iron and folic acid, yes! Such as red meat, beans, vegetables and fruits. Supplements are only as supporting the fulfillment of nutrients that have not been fulfilled. Do not forget, avoid cooking food for too long, because it can reduce the content of folic acid in food. Come on, stay healthy while pregnant!

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3 Benefits of Spirulina You Need to Know!

3 Benefits of Spirulina You Need to Know! - Healthy Friend, do you know what Spirulina is? Yep,  Spirulina is one type of algae that is bluish green and can be consumed. Spirulina grows in tropical and sub-tropical waters which have a high salt content.

It turns out there are also, well, some other species that grow in freshwater lakes! Oh yes,  the nutrients contained in spirulina are protein, omega 6 and 3 fatty acids, vitamins B1, B2, B3, iron, minerals and others. But, do you know if spirulina has many benefits ? Come on, see the explanation of 3 benefits here!

1. Rich in antioxidants
This algae contains an active antioxidant called  phycocyanin . This substance will protect your body from free radicals, you know! Oh yes, taking it regularly, can protect cell damage, from cancer to skin problems such as wrinkles, dullness, and some other signs of aging.

2. Lowering bad cholesterol (LDL) levels
Besides functioning as an antioxidant, phycocyanin substances  can also increase levels of good cholesterol (HDL). Spirulina consumption of one gram per day on a regular basis, can reduce total fat ( triglyceride) levels by 16.3% and LDL by 10.1%.

3. Effectively prevent anemia
There are various types of anemia, but the most common is marked by a decrease in hemoglobin or red blood cells in the blood. Anemia can strike all ages, especially in the elderly which triggers prolonged weakness and fatigue. But this condition can be prevented by taking spirulina supplements which can increase hemoglobin levels and improve immune function.

You need to pay attention to this!
Spirulina is known to have several types that can produce toxins,  so you need to be aware of consuming this product if you have not tested its safety and there is no clear marketing authorization on the product.

These gangs can be contaminated by toxic substances called  microcystins.  This poison can cause indigestion, such as nausea, vomiting, heart beat very fast, fatigue, excessive thirst, and the long-term effects are liver damage and even death.

However, there are also algae that grow under strict supervision so that they are free from contamination. Until now, there has been no research that shows that the consumption of this Gangan is safe for pregnant and lactating women. As a precaution, this group is not recommended to consume it.

Well, Healthy Friends, those are some of the benefits and things you should pay attention to when consuming this product. Make sure you buy spirulina that is listed in BPOM RI, so you can feel the benefits!

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Butter vs Margarine, Which Which?

Butter vs Margarine, Which Which? - Hello, Healthy Friend! Surely you are already familiar with butter and margarine, right? Yep, until now there may still be many differences of opinion about these two types of fat sources. Then, which one is better? Come on, find out here!

A glimpse of butter!
Apparently, butter has been known for a long time even before margarine was made, Healthy Friend! Most butter is made from cow's milk fat, although it can also be made from other animal milk. Making butter is relatively easy. Healthy Friends. The manufacturing process is to stir until the fat molecules stick together and eventually become solids. You can definitely make your own at home right?

But, excessive consumption of butter or butter  can have an impact on our health, you know, Healthy Friend! This is caused by saturated fat ( saturated fat) in it.  Excessive consumption of saturated fat can cause health problems such as obesity, an increase in LDL (bad cholesterol), and its relation to the risk of heart disease ... Very dangerous yes!

A glimpse of margarine!
From this fact, the experts finally created margarine, a new product that was considered better. How to make magarin not as easy as butter because it takes additional solutions to improve the quality of butter equivalent, Healthy Friend! In addition, there is also a hydrogenation process for compacting it because, as we know, vegetable oil is liquid at room temperature.

Some studies reveal that margarine can not be a negative impact on health. This happens because margarine also contains trans fat due to the manufacturing process (hydrogenation).
Just like saturated fat, trans fat can increase LDL (bad cholesterol) and decrease HDL (good cholesterol), Healthy Friend!

Then what is better?
Lisa Moscovitz, RD., An expert and CEO of the NY Nutrition group gave the answer. When it comes to butter or margarine, the correct question is not which is healthier, but which has fewer adverse effects if consumed. Yep, in this case, butter has fewer adverse effects because margarine contains trans fat that appears during hydrogenation. But, there are also tablets that are free of trans fat. On the other hand, margarine has more unsaturated fat than butter, and that's good, Healthy Friend!

Healthy friends still can not avoid the consumption of butter and margarine?

The following tips can make it easier for you to choose the best butter or margarine! Listen!

Yep, look for margarine which has a trans fat of 0 grams.

Products that claim 0 grams of fat content may still contain trans fat, why? Yes, that's because a food company can claim their products contain zero trans fat as long as they contain less than 0.5 grams per serving.

• Trans fat hardens at room temperature, the harder the margarine is, the more trans fat it contains.
• Choose the product that suits your taste because this can minimize excess consumption.

But if you really want to eat healthy foods, replace butter or butter with olive oil , yogurt or mashed avocados. It doesn't taste delicious, healthy friend!

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6 Tips for Successful Diet 5: 2

6 Tips for Successful Diet 5: 2 - Hello, Healthy Friend! Have an ideal body would be everyone's dream. Many argue that having an ideal body means that you can wear clothes of all sizes, can pass on narrow streets while showing off, and most importantly for girls it means to be able to buy and wear clothes as they like. Healthy Friends agree?

Different kinds of diets must have memorized them girls ! Have you also heard of the  5: 2 intermittent fasting diet or the 5: 2 diet ? For your information,  this diet is very simple! You can eat anything according to your daily habits for 5 days a week, but for two days, not in a row, eat only 25% of normal total calories (500 calories for women and 600 for men). Healthy friends interested? To succeed in this diet, pay attention to the following 6 tips, yes, Healthy Friend!

1. For 5 days in 1 week you can eat normally as usual without thinking about calorie intake should. Simply put, Healthy Friends can eat whatever they like without worrying.
2. Then on the other 2 days, Teman Sehat must reduce calorie intake to a quarter (25%) of daily needs. If the normal requirement for Healthy Friends is 2000 calories, then Healthy Friends consumes only 500 calories in those 2 days. Can you do it or not?
3. It is recommended to fast on Monday and Thursday, because in principle the 5: 2 diet is not allowed to fast for 2 consecutive days to prevent fatigue in the body. So, there must be a break between fasting days.
4. For those who run the meal and breaking the fast try to keep your calorie intake strictly controlled. Whereas for those who do not run the meal and break the fast can eat 2-3 times but with small portions.
5. It is important to stress again that the meaning of the word "you can eat anything for 5 days a week" is the total number of calories consumed in accordance with the body's daily needs. If the friend remained healthy eating junk food  and high-calorie for five days, then it is not to lose weight gained weight but it will continue to grow.
6. Try to focus on nutritious, high-fiber, and high-protein foods that will make your stomach feel full without consuming too many calories.

This diet can be applied by anyone? Just like a diet in general, pregnant and breastfeeding women and diabetics must consult with a doctor or nutritionist before starting this diet program. In addition, this kind of diet can be unsafe for teenagers and children because it tends to lose important nutrients needed for growth. If not controlled properly, this diet can risk the emergence of unhealthy eating habits and even eating disorders . So , Healthy Friend want to try?

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Foods High in Calories, Good or Not?

Foods High in Calories, Good or Not? - Hello, Healthy Friend! Have you ever heard that high-calorie foods are not good for the body? For example, if you eat fast food with a high carbohydrate, fat and sugar composition, it turns out that the calorie value is high, you know! Even though every day your body needs lots of energy with high caloric value to carry out activities, but it turns out that consumption of foods with high caloric value is not good, you know! I wonder what is the cause? Want to know, so let's check it out!

What the heck, calories?
Calories are units of energy produced from food consumed. The value is different, depending on the type of food consumed. There is a greater calorific value or caloric value. Well, that's why we have to consume various types of food, so that our calorie needs are met.

What are calories for? So, calories are obtained from food consumption, will be used as energy for doing daily activities. The source of calories you use as energy doesn't only come from carbohydrates, fats and proteins. But also from vitamins and minerals that will help the metabolic processes in your body.

High calorie foods and 'empty' calories
Do you like it, do you eat food in fast food restaurants or snacks with high carbohydrate, fat and sugar content? Or do you often eat one type of food and drink that has a high caloric value? Yep, conscious or not, apparently you often eat this one food.

Several factors such as time, taste, packaging and attractive advertising are the reasons for you to choose this type of food. But you know, it turns out that this food is a type of junk food with 'empty' calories. Why is it empty? Because these foods have high caloric value, but the content of micronutrients (vitamins, minerals, amino acids and fiber) is low or even non-existent.

Empty calories are usually derived from foods that contain high fat and added sugar. The content of fat and added sugar in junk food , will make you addicted to consume it, because the combination of sugar and fat causes dopamine increases.

Increased consumption of sugar from these foods, will increase the risk of obesity, tooth decay, and type 2 diabetes mellitus. In addition, consumption of foods high in fat and excess salt will increase the risk of stroke, high blood pressure and heart attacks.

How do you deal with it?
Come on, start reducing and limit consumption from now on. Why? The low amount of micronutrient intake that is in high-calorie foods, will make you only get a little intake of micronutrients. It's a shame, if you eat foods that are high in calories, but they are used up for daily activities, and there are no micronutrients that enter the body to help the process of metabolism?

Start by eating a variety of foods, such as the principle of my dinner plate. One plate that contains 1/3 staple food (carbohydrate source), 1/3 vegetables, 1/6 side dishes (animal / vegetable), 1/6 fruit by limiting sugar, salt and oil intake. Don't forget to drink water and make it a habit to wash your hands before eating.

Remember, healthy friend, you can consume any kind of food as the number one message in balanced nutrition, with a condition to set the pattern of food consumption and nutrient intake that you need. Come on, stay healthy with a variety of food consumption!

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