VITAMIN D! GO OUT AND ENJOY!

Good morning day!

Good morning SUN!

Today we are going know little more about VITAMIN D!

This vitamin is essential for bones and for immune system. And more, it helps to avoid colon and other types of cancer. It is recommended for treatment of rheumatic and autoimmune diseases and even diabetes.

We need vitamin D to regulate calcium you absorb from your food and this calcium going to build strong bones and teeth.

Calcium is important for send messages along your nerves and to help your muscles contract, as your heart beats for example.

And do you know how to get this vitamin?

It´s easy. Go out and get some sun! Yes!

The ultraviolet light in the sunshine makes a type of cholesterol that´s found just under our skin turn into something called vitamin D₃ or cholecalciferol. Let´s check the picture below:

Basically, Vitamin D₃ gets carried to liver that changes into more active form called 25-hydrovitamin D₃. This molecule goes to kidneys and becomes more reactive form than before called 1,25-hydrovitamin D₃.   

We can found vitamin D in some foods as beef liver, egg yolks, milk, salmon, sardines and shrimp. However, it´s showed in a slightly different form called Vitamin D2 or ergocalciferol. In supplements we can found cholecalciferol or ergocalciferol.

Doctors suggest that we have to be exposure sun light before 10 am, around 15 to 20 minutes, three times in a week. Let exposure your face, neck, arms and legs. Use t-shirts and shorts at this period.

So, what are you waiting for?

Enjoy!

Let you message here!

References:

http://g1.globo.com/bemestar/noticia/2011/03/tomar-sol-e-fundamental-para-o-corpo-obter-vitamina-d-explica-especialista.html

http://www.google.com.br/imgres?q=vitamina+d3&num=10&um=1&hl=pt-PT&biw=1366&bih=667&tbm=isch&tbnid=dNSA_N3p3pn2WM:&imgrefurl=http://gorduraetal.blogspot.com/2012/05/vitamina-d.

VITAMIN A

Today I will begin vitamins cycle!

Do you know that we need around 13 different vitamins to keep our body healthy?

Don´t worry!  I will show you vitamins that are very important for our body in chemistry way of course.

But, do you know what is vitamin mean?

Vitamin is an organic chemical compound, because it is formed by carbon. We need this substance in small amounts for growth, metabolism, health and wellness.

The best way of get vitamins is from food, but you can get them by supplements too.

The most important message here is we must get them all day because our body use in many chemical reactions and we can´t make them inside our body.

Before begin our vitamins cycle we have to understand that vitamins are divide in two subcategories: fat-soluble and water-soluble.

Fat-soluble vitamins are stored mostly in our fatty tissues and liver and it will released when is needed. Vitamins belong in this group are A, E, D and K.

Water-soluble vitamins can not be stored in our body. This is the mainly reason that we should get them every day. Vitamins that represents this group are: B complex and C.

Vitamin A

Vitamin A is known as Retinol and your oxidized state is retinol acid. The function of retinol is listed below:

ü  Avoid infections because it works together with epithelial tissues. These cells make up: skin, eyes, mouth, nose, throat, lungs, digestive and urinary tract. Vitamin A grows and repairs them;

If you don´t take retinol these cells could be stiff, dry and vulnerable to germs. Then, this vitamin is good for immune system;

ü  Vitamin A fights cancer because inhibits DNA production of cancer cells and also slows tumor growth.

You can found vitamin A in meat, liver, oil fish and yolk. However there are others food that don´t have retinol ready. They have pre-formed vitamin A like carotenes.

Carotenes

They are natural pigments in red, orange, and yellow. They called pre-formed vitamin A, because some enzymes that there are in our body could help chemical reactions that change a b-carotene in retinol.

We can found pre-formed vitamin A in spinach, pumpkin, carrot, mango and papaya.

Symptoms of vitamin A deficiency are: night blindness, sensitivity to light (photophobia), decrease of smell and taste, dryness and infection of skin and mucous membranes, stress, thickening of the corneal lesions cancer in the skin and eyes. 

However if you have a balance diet you don´t need worry get more vitamin A and carotenes.

I hope that information helps you. If you have any doubt, please contact me.

Barbara Bruna

References:

Pressman, A. H. Vitamins and minerals. The ABC of nutrition´s building blocks;

http://www.tuasaude.com/vitamina-a-retinol/

      http://vitaminas-sempre.blogspot.com.br/2011/11/o-que-sao-vitaminas.html

LYCOPENE

Do you know what is lycopene?

It is a red carotenoid, in other words, are fat-soluble pigments that gives colors red, yellow and orange in foods.

Lycopene can be found in fruits such as tomatoes, watermelon and guava. Its benefits are listed below:

• Prevents  fat plaques formation  in arteries and then improves the mobility of the blood flow;

• Prevents malignant transformation of cells in the body. By contacting the molecule with the cell there is a reduction of bad cell division. There are some studies that claim lycopene may prevent prostate, esophagus, skin, lung, pancreas, oral cavity, breast, cervix, colon and rectum, cancer;

• Decreases the damage caused by ultraviolet rays;

• Helps protect lipids, proteins and DNA;

• It is antioxidant;

I particularly emphasize the benefits of tomato, which is rich in vitamin A, potassium, fiber and folic acid. Aids digestion, preserves the health of the nervous system and muscles.


Raw tomatoes has on average 30 mg of lycopene per kilogram of fruit. Tomato juice is about 150 mg of lycopene per liter!


I hope this information has helped you! If you want more information contact me.

Enjoy!

LED lamps _ A good solution

Did you already cross street today? Did you already notice that the bulbs were replaced by a set of little luminous dots?

Yes! They are lamps with LED.  Do you know what LED means?

LED is acronym for Light Emitting Diode.

This system is formed by a electronic component semiconductor. Basically, semiconductors are substances that show electrical conductivity between conductor and insulator.

Lamps with LED have a semiconductor with two terminals: one called the anode and other called cathode. This system converts applied voltage to light and is used in lamps and digital displays.

It is recorded that the first LED was developed by an engineer at General Electric, Holoniak Nick Jr. in the 60s. The first LED, however, was only red and showed a low light intensity (1 mcd). Years later were developed in the colors yellow and then green.

This system was created to replace the use of a lamp in locations where its use is not desirable. A great example would be that "little light" of electronic devices such as TV, to indicate that is on or on standby.

Nowadays, LED lamps have been presented as a sustainable alternative for energy use because:

ü Low energy cost (less than 2 W);

ü Lifetime greater than incandescent and fluorescent lamp (approx 50,000 hours);

ü An LED lamp replaces four conventional lamp;

ü They produce less heat and greater efficiency;

ü Low power consumption;

ü Minimizes CO₂ emissions;

ü Lower maintenance costs;

ü Light source without using mercury;

ü Small Sizes (smaller than 2 mm);

ü Light up quickly;

ü Resistant to shocks, unlike incandescent and fluorescent bulbs;

However, these lamps may present some disadvantages such as:

• There are some fluorescent lamps more efficient;

• The initial cost of the system installation (or circuit) may be higher than for a conventional lamp;

• The temperature of the environment in which LED was installed may affects operation. If the temperature is too high and if there is efficient heat dissipation, overheating can be damages LED causing failures.

Therefore, despite the disadvantages, the use of LED lamps is still a sustained and efficient alternative to live better. Think about it!

Let your comment or your question!

Best regards,

Barbara Bruna

References:

http://www.mundoverde.com.br/Sustentabilidade/Artigo/2012/04/16/Lampadas-LED-+-Iluminacao-Consciente/

http://www.maquinasecia.com/lampadas-led/http://www.akarilampadas.com.br/aplicacoes/led-como-funciona.php

Wonderful week

How was your day? How is your life? 

You don´t need answer me. Answer to yourself!

Lately I learned watch my life from another point of view. But for to do this I stopped my work and my commitments for few minutes.

It was good because I found things that I really make me happy. 

I found that be kind is wonderful. "Kindness generates Kindness".  Everything that you did and do back to you one day. The universe always conspires for you. 

I found that mind is your powerful energy that you have. Oh yeah! If you have strong thought everything will happen. Then, organize your mind, organize your feelings, organize your dreams. Sometimes you need just five minutes, but it will be worthy.

I found that you should say what you feeling about people around you. If they won´t have patience for heard you, show them. Life is very short! Give hugs! Give little gifts! Because if it from your heart, it will be grateful. People are careless and this things and you will feel much better. It´s healthy!

I found that love is good. No matter what kind of love and by whom you feel. Be thankful for feeling it. Your life will be more colorful.

I found that to live you need courage. You need courage to not heard people let you down. You need courage to dream. You need courage to change. You need courage for study and work hard to go to the success. You need courage to say: "I don´t know". You need courage to learn and learn.

I found that we need fear too. A little is good. Give you limits. Put your feet on the ground. 

I found that we need patience. For not give up. For still believe in people. For still believe in ourselves.

Then, enjoy, eat better, do exercise, breath, work, study and will not forget: LOVE. Love your family, your work, your body. Respect your workmates, roommates and people walk on the street. 

Have a wonderful week! 

For you, for me, for everybody!

Barbara Bruna

"When the man is at peace does not want war with anybody." _ Charlie Brown Junior

ESSENTIAL TRACE MINERALS

Do you know some elements are essential for functioning of our body, but in small quantities?

Yes! They are essential micro-nutrients or trace minerals. The maximum amount is required for some elements in the order of micrograms (mcg or mg). For others we can intake quantities in grams (g).

Below is a list of some micro-nutrients and their main functions. If you know of more, leave a message!

Lithium

ü  Controls anxiety and behavior changes;

ü  It found in avocado and lettuce;

ü  Ingestion: depends on sex and age, but is generally around 1 to 2 g per day;

Boron

ü   Helps keep calcium absorption and bone;

ü   Prevents osteoporosis;

ü   Assists in the absorption of vitamin D;

ü   Decreases menstrual cramps;

ü   Helps decrease cholesterol;

ü   Prevents growth abnormalities;

ü   It is found in fruits such as apples, peaches, grapes, pears, nuts and beans;

ü  Intake up to 3 mg per day;

Fluoride

ü   Helps prevent tooth decay;

ü   Assists in fortification and maintenance of bones;

ü   Drinking fluoridated water can prevent tooth decay between 20 and 40% in children and 15-35% in adults;

ü  The daily intake  fluoride in children ranges between 0.7 and 2.0 mg for adults can vary from 3.0 to 5.0 mg per day;

Sodium

ü  Regulates blood pressure;

ü  Helps the absorption of glucose;

ü  Helps the transport of fluids;

ü  Participates in acid-base balance;

ü  Assists in nerve impulse transmission, muscle contraction and relaxation.

ü  This micronutrient deserves respect! According to the FDA (Food and Drug Administration) we only need to ingest 2.3 mg per day, which corresponds to a teaspoon; More than this can cause elevated blood pressure, stroke and even kidney stones.

ü   You do not have to worry about eating it. Sodium appears naturally in food. You only need to check the amount on the packaging labels.

Magnesium

ü   Helps in the formation of teeth and bones;

ü  Participates in the transmission of nerve impulses, muscle relaxation and protein synthesis;

ü  Also assists in system immune;

ü   Found in dried fruits and legumes, but the best source is wheat bran;

ü  Daily intake is 400 mg (FDA);

Silicon

ü  Helps in the formation of bones, cartilage and connective tissue connectives;

ü   It is found in seafood, grains, root vegetables like potatoes and beans;

ü   Researchers recommend only 40 mg of daily intake;

Phosphorus

ü   Responsible for bone formation, digestion and excretion;

ü   It is present in the formation of proteins;

ü   Participates in the hormonal balance in the repair of cells, chemical reactions and the use of nutrients;

ü   Helps also in acid-base balance;

ü   Found in beef, milk, fish, poultry and eggs;

ü  Daily intake is 1 g (FDA);

Potassium

ü  Regulates the moisture content of the cells;

ü   Maintains acid-base balance of sodium;

ü   Associated with calcium and magnesium, potassium helps regulate cellular functions, especially the cells of the heart, muscles and nervous system;

ü   Essential for movements of the myocardium;

ü  Actives enzyme systems;

ü  It is found in fruits such as banana, avocado and tomato;

ü  Daily intake is 3.5 g (FDA);

Calcium

ü   99% is found in teeth and bones while 1% in circulating bodily fluids;

ü   Promotes communication between neurons, muscle contraction and release of hormones;

ü   Participates in the maintenance of healthy cell membranes;

ü  Improves the function of enzymes and consequently the blood coagulation;

ü   Improves quality of sleep;

ü   Found in milk, salmon, sardines, dark green vegetables, soya, beans;

Chromium

ü   Known as chromium picolinate, helps insulin transport glucose into cells, recommended if you are diabetic and need to control blood sugar levels;

ü   Help in protein processing;

ü   Reduces the risk of heart disease;

ü   Found in apples, broccoli, corn, eggs, nuts, oysters and tomatoes;

ü  Intake between 50 to 200 mcg;

Manganese

ü   Helps build the connective tissues;

ü   Coagulates blood;

ü  Moves glucose around the system;

ü  It is an antioxidant;

ü   Important in the fortification of bones;

ü   Helps glucosamine work better;

ü  Teas, pineapple, spinach, broccoli, oranges, nuts and beans;

ü  Intake to 2.0 mg per day;

Iron

ü   Helps carry oxygen in the blood (component of hemoglobin);

ü   Participates in the synthesis of organic molecules in our body;

ü  It  is part of the immunological system and compounds of enzymes;

ü  Found in black beans, broccoli, liver, spinach;

ü   Daily Intake: 18 mg (FDA);

Cobalt

ü  Required to make cobalamin (Vitamin B12) which is essential to produce the red blood cells;

ü  It is found in sardines, salmon, peas and peanuts;

ü  Daily intake 6 mcg ;

Nickel

ü   Participates in production of some enzymes, hormones and cell membranes;

ü   Sources: chocolate, nuts, fruits and vegetables;

ü  Researchers  recommend intake 30-100 mcg;

Copper

ü   Helps maintain healthy heart and arteries;

ü  Participates in the manufacture of enzyme that maintains the flexible arteries;

ü   Prevents osteoporosis and neurodegenerative diseases;

ü   Participates in the balance of the nervous system associated with others metals such as zinc and molybdenum;

ü   Found in chocolate, fruits, cereals;

ü   Daily Intake: 2mg (FDA);

Zinc

ü   Involved in biochemical processes such as immunity, bone formation, healing;

ü  Acts on the functions of the pancreas;

ü   Participate in the process of ovulation, sperm production and maturation and fertilization;

ü  Promotes the increase of vitamin D;

ü   Participation in the production of collagen;

ü   Found in legumes such as peas, lentils and beans, pumpkin seeds, cereals, oats, peas, meat, liver, fish and eggs;

Selenium

ü   Participates in the formation of an enzyme called glutathione peroxidase;

ü   Helps prevent cancer, especially prostate;

ü   Helps prevent cardiovascular disease;

ü   Help the immune system to function better and even helps to remove heavy metals such as lead, the body;

ü   Improves the functioning of vitamin E;

ü   It is found in seafood and chicken for example.

ü   Daily intake of 70 mcg;

Molybdenum

ü  Needed in the production of some enzymes particularly in the xanthine oxidase (responsible for the production of uric acid in the normal range is an antioxidant);

ü   Required for normal growth and proper use of iron;

ü   Help to process nitrogen;

ü   Found in dark green vegetables, whole grains, vegetables, dairy products and liver;

ü   Daily Intake: 75 mcg;

 References:

http://www.webmd.com/vitamins-supplements/ingredientmono-1096-SILICON.aspx?activeIngredientId=1096&activeIngredientName=SILICON

http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm181577.htm

http://www.alimentacaosaudavel.org/Magnesio.html

http://www.i-legumes.com/beneficios-saude/beneficios-de-saude-de-fosforo/

PRESSMAN, A. H.; The complete idiot´s guide to Vitamins and Minerals. 3^rd edition. 2007.