Prevent Anemia with 5 Foods

Experts say that not a few women around the world are experiencing a shortage of iron, or better known as anemia. This nutritional deficiency itself is known to cause fatigue and lethargy.

In addition to taking supplements, iron requirement can also be obtained by taking the intake-specific intake.

Any intake of foods that are not easily affected by anemia?

Brown rice and oatmeal

Brown rice is rich in fiber, which serves to throw out the toxins in the body. So it is believed to help the performance of iron. In addition to red rice, the other option is oatmeal. Oatmeal is also rich in fiber and various other nutrients, including iron. This intake can be used as a healthy breakfast menu.

Potato

Although it looks like a high calorie intake, but the actual potatoes are also rich in iron and could be the choice of your intake. To help meet the needs of iron daily, potato consumption can be selected as a priority.

Broccoli and spinach

Not a lot of people who love broccoli because they have a sense that was not too bad. But beyond that, this is excellent vegetable consumption for those with iron deficiency.

Likewise with spinach. Spinach contains a lot of iron and vitamin C, which helps your body in order to better absorb iron.

Strawberries

Who would have thought that a fresh red fruit is also one containing iron intake? In addition, this fruit also contains a fair amount of vitamin C that helps the body absorb more iron.

Peas

Rich in nutrients, peas very useful for those who have iron deficiency. When you make soup, you'll want to add the peas. In addition to taste good, your iron needs will be helped to be fulfilled.

Stretching Exercises For Younger

Stretching or stretching exercises are usually done to improve the flexibility of the body. Good flexibility, will allow you to perform daily activities and not get tired.

The purpose of stretching the body also to avoid injury before exercise and prevent the body becomes stiff. The benefits of stretching exercises did not stop there. Physical activity is also useful for beauty.

Michol Dalcourt fitness expert explained, while doing stretching exercises will happen 'stress' or pressure on the body. Body to be elongated and there are types of proteins made from this process.

"Stretching nice for the production of collagen in the body. When the stretching of proteins will be formed in the skin, muscle and bone membrane. Gives strength and elasticity in the area," said the man who has 20 years in the fitness industry, the current events in the City Celebrity Fitness Kasablanka, South Jakarta, Friday (04/10/2015).

Michol added, if to delay the aging normally we will apply products containing collagen in the skin, why not produce its own collagen in the body with exercise? Stretching exercises also make the skin become stronger so that more youthful.

In addition to stretching exercises, we also can increase the production of collagen with strength training. As quoted from WebMD, is a strength training exercise using either load it with a dumbbell, barbell, rope or load resistance of the body itself.

Strength training in addition to shaping can also stretch the muscles, bones, ligaments and tendons. The stretching process will lead to 'damage' in these parts. But the damage will trigger the body to produce new tissue and larger.

The new network is made up of proteins that mostly collagen. As is known, the more production of collagen, the skin will be more flexible and supple.

To maximize the results, the body needs adequate nutrition. The body needs fuel so that when you perform stretching exercises and strength, there is enough energy used to 'rip' the muscle tissue which will be renewed. Therefore before doing stretching exercises and strength, it is advisable to consume complex carbohydrates such as whole grain cereals, whole wheat bread or yogurt. Can also eat fruits such as bananas or apples.

After exercise, consume protein, fat, and drink water. These three components are required for the formation of collagen and new muscle tissue. In the evening, you can go back to eat protein and try to sleep soundly. Quality sleep will help to maximize the production of collagen.