Benefits of Black Pepper Turns It Can Fight Germs and Diseases

One of the benefits of black pepper that we have known so far is as a spice in cooking.But who would have thought that the ingredients used to make food become spicy, have also been known as traditional medicines since centuries ago .

Black pepper contains little carbohydrates, calories, vitamins A and K, calcium, potassium, and high antioxidants. Black pepper or commonly known as black pepper is a raw fruit from the dried Piper Nigrum plant. Besides being used as a spice in cooking, it turns out black pepper is also often used as traditional medicines to relieve certain diseases, such as stomach ache , scabies , nausea, diabetics, hypertension, and infection.

Examine the Benefits of Black Pepper for Health

Some health benefits of black pepper that you should know, namely:

Act as anti-inflammatory

One of the potential benefits of black pepper for health is as an anti-inflammatory agent.This is because the piperine compounds contained in black pepper have the ability to relieve inflammation and contain high antioxidants.

Able to fight infection

Other black pepper benefits are having antibacterial properties. A study revealed that black pepper oil can help fight E. coli bacteria which can cause infection through contaminated food. In addition, black pepper oil can also fight infections that Staphylococcus bacteria cause ulcers on the skin.
Relieve flu symptoms
The benefits of black pepper can also be obtained as a reliever of flu symptoms. Spicy taste in black pepper can work as a natural decongestant and stimulate the formation of mucus to clear the airways.

Maintain blood sugar levels

Black pepper oil is likely to be used to prevent type 2 diabetes. A study revealed that black pepper oil can inhibit the enzyme amylase in breaking down starch into glucose.This ability is important for people with type 2 diabetes because it can help maintain blood sugar levels and delay glucose absorption.
Clinical studies in type 2 diabetics also show that the administration of piperine supplements contained in black pepper, plus curcumin from turmeric has a good effect on blood sugar levels and can reduce inflammation in the liver.

Overcoming difficulty swallowing in the elderly

Difficulty swallowing food in the elderly often causes serious problems, such as pneumonia. Luckily, studies show that the aroma produced by black pepper oil can stimulate the body's reflexes to swallow food. This is good news for the elderly who have difficulty swallowing, like post-stroke patients. Simply breathing in the natural scent produced by black pepper oil can help stimulate swallowing muscle reflexes.

Prevent inflammation and infection of the stomach

The benefits of black pepper are traditionally used to treat symptoms of gastric disorders. Further research shows that it turns out black pepper does contain substances that can protect the lining of the stomach wall from the effects of inflammation, it can even suppress the growth of H. pylori bacteria which can cause infections and gastric ulcers. However, further clinical research is still needed to ensure the benefits of black pepper as an herbal remedy for treating gastric infections.

Helps control tumors and cancer

A laboratory study revealed that piperine contained in black pepper is thought to be able to inhibit the growth of cancer cells. Piperine in black pepper works by reducing the effects of free radicals and suppressing inflammation so that the growth of cancer cells can be inhibited. However, further research is still needed to prove the benefits of black pepper in preventing cancer.

In addition, the benefits of other black pepper are thought to be able to treat bronchitis , malaria and cholera. However, there is no accurate medical evidence regarding the effectiveness of black pepper in dealing with these conditions.

Given the potential benefits of black pepper is very much for health, we should not be too anti against food ingredients on this one. However, also make sure you use black pepper within normal limits and don't use it too much, especially for pregnant women because it has the potential to cause miscarriages. Always consult a doctor before you take the health benefits of black pepper.

Recognize the Unique Risk of Stroke in Women

Stroke later became a disease that lurked women. This disease affects more women than men in the United States. And a new study shows that stroke risk factors are unique to women.

"Many people don't realize that women experience strokes more often than men, and the mortality rate is much higher among women when they have a stroke," study author Dr. Kathryn Rexrode.

images credits: Health.mil

"With increasing age, women are far more likely to have a stroke as the first manifestation of cardiovascular disease than a heart attack," Rexrode added, who works at Brigham and Women's Hospital in Boston.

Now the researchers conducted a study to understand this vulnerability. "Why are more women affected by stroke than men? What factors contribute and disproportionately increase women's risk?" this is the question that is being tried through research.

Data shows that strokes affect 55,000 more women than men every year in the United States. This disease is a major cause of disability and contributes to the number three death for women.

The Rexrode team analyzed the scientific literature and identified several factors that increase the risk of stroke in women, namely: Menstruation before age 10, menopause before age 45, low hormone dehydroepiandrosterone (DHEAS), and use of contraceptive pills.

A history of pregnancy complications can also indicate a higher risk of stroke. These problems include gestational diabetes and high blood pressure during or immediately after pregnancy, researchers say.

Some of these risk factors are common, and the researchers emphasize that only a few women have one or more who suffer a stroke. However, they said it was important for doctors and health workers to be aware of an increased risk of stroke in women.

"Women should be monitored carefully and they should be aware that high-risk, and are motivated to comply with lifestyle behaviors most healthy to reduce the risk of hypertension (high blood pressure) and subsequent stroke," said Rexrode in a paper published in the journal Stroke, February 8, 2018.

Ketogenic Diet: A Complete Guide For Beginners

The ketogenic diet is a diet that applies a small amount of carbohydrates but is high in fat. Consumption of foods such as meat, eggs, beans and vegetables is highly recommended.

The ketogenic diet is a low-carbohydrate, high-fat diet that offers many health benefits. More than 20 studies show that this type of diet can help you lose weight and improve health. The ketogenic diet might even be beneficial for diabetes, cancer, epilepsy, and Alzheimer's disease.

This article is a complete guide for beginners about ketogenic diets. It contains everything you need to know.

What is the Ketogenic Diet?

The ketogenic diet (often called keto) is a low- carbohydrate, high-fat diet that has many similarities to the Atkins diet and a low-carbohydrate diet. This affects carbohydrate intake which must be completely reduced, and replace it with fat. Reducing carbohydrates causes your body to experience a metabolic state called ketosis.

When that happens, your body becomes very efficient at burning fat as energy. It also makes fat a ketone (substance from fat metabolism) in the liver, which can provide energy for the brain.

The ketogenic diet can cause a huge reduction in blood sugar levels and insulin. This happens together with an increase in ketones, which have many health benefits.

Conclusion: the ketogenic diet (keto) is a low-carbohydrate, high-fat diet. This lowers blood sugar and insulin levels, and keeps the body's metabolism away from carbohydrates and switches to fats and ketones.

Ketogenic Diet Types

There are several versions including the ketogenic diet, as follows.

- The standard ketogenic diet (SKD): this diet is a diet that is very low in carbohydrates, moderate protein, and high in fat. This usually contains 75% fat, 20% protein and only 5% carbohydrate.
- Cyclical ketogenic diet (CKD): this diet involves periods of consuming high carbohydrates, usually like 5 days of the ketogenic diet followed by 2 days of high carbohydrate.
- Targeted ketogenic diet (TKD): This diet allows you to add carbohydrates while on a diet.
- High-protein ketogenic diet: this is the same as the standard ketogenic diet but by adding more protein. The ratio is 60% fat, 35% protein and 5% carbohydrate.

However, only the standard and high ketogenic diet proteins have been extensively studied. The cyclical or targeted ketogenic diet is a more advanced diet method, and is used primarily in bodybuilders or athletes. More information in this article applies to the standard ketogenic diet (SKD), although there are also many principles that apply in other versions.

Conclusion: there are several versions of the ketogenic diet. However, the standard ketogenic diet is the most studied and most recommended.

Ketogenic Diet Helps to Lower Weight Loss

The ketogenic diet is the best way to lose weight and reduce the risk of disease-causing factors. In fact, the results show that the ketogenic diet is far superior to the low-fat diet that was recommended. What's more, this diet is highly recommended because you can lose weight without the need to count calories or bring your food.

One study found that people who followed the ketogenic diet lost 2.2 times faster than those who followed a limited-calorie, low-fat diet. Triglycerides and HDL cholesterol levels also increase. Another study found that ketogenic diet participants were 3 times faster at losing weight than those who followed the British Diabetes diet recommendation.

There are several reasons why the ketogenic diet is very superior as a low-fat diet. One of them is increasing protein intake, which is very useful. Increased ketone, lowers sugar levels and increases insulin sensitivity which is also the key that has an important role.

Conclusion: a ketogenic diet can help you lose more weight than a low-fat diet. This can happen without feeling hungry.

Ketogenic Diet for Diabetes and Prediabetes

Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function.
The ketogenic diet can help you reduce excess fat, which is closely related to type 2 diabetes, prediabetes and metabolic syndrome.

One study found that the ketogenic diet improved insulin sensitivity with a large percentage of 75%. Another study in patients with type 2 diabetes found that 7 to 21 participants involved stopped all their diabetes treatments.

In a previous study, the ketogenic group lost 24.4 lbs (11.1 kg), compared with a high carbohydrate group of only 15.2 lbs (6.9 kg). This is an important benefit when linked to the relationship between weight and type 2 diabetes.

In addition, 95.2% of the ketogenic group was also able to stop or reduce treatment, compared to the high carbohydrate group which was only 62%.

Conclusion: the ketogenic diet can increase insulin sensitivity and eliminate fat, which leads to a drastic increase in type 2 diabetes and prediabetes.

Health Benefits of the Ketogenic Diet

The ketogenic diet actually originates as a treatment for treating neurological diseases, such as epilepsy. Current studies have shown that diets can have benefits for a variety of different health conditions.

• Heart disease: the ketogenic diet can improve the risk of body fat, HDL levels, blood pressure and blood sugar.
• Cancer: a diet currently used to treat several types of cancer and slow tumor growth.
•  Alzheimer's disease: a diet can reduce Alzheimer's symptoms and slow the progression of this disease.
• Epilepsy: studies have shown that the ketogenic diet can cause a large reduction in seizures experienced by epileptic children.
• Parkinson's disease: a study found that diets help develop symptoms of Parkinson's disease.
• Polycystic ovary syndrome: the ketogenic diet can help reduce insulin levels, which play a role in polycystic ovary syndrome.
• Brain injury: a study of animals found that diets can reduce concussion and help recovery after brain injury.
• Acne: low insulin levels and sugar-free foods or processed foods can reduce acne.

However, keep in mind that a lot of research is not a benchmark.

Conclusion: The ketogenic diet can provide many health benefits, especially on metabolic, neurological or insulin-related diseases.

Foods to Avoid

In short, foods that are high in carbohydrates must be limited. The following is a list of foods that must be reduced or eliminated on the ketogenic diet.

• - Sugary food: soda, fruit juice, smoothies, cake, ice cream, sweets and others.
• - Grains or starch: products made from wheat, rice, pasta, cereals and others.
• - Fruit: all fruits, except little berries like strawberries.
• - Beans or pods: peas, kidney beans, lentils, beans and others.
• - Vegetables roots or tubers: potatoes, sweet potatoes, carrots, turnips and others.
• - Low-fat products or diet products: because they are processed too long and are often high in carbohydrates.
• - Some herbs or sauces: usually contain lots of sugar and unhealthy fats.
• - Unhealthy fat: limit consumption of processed vegetable oils, mayonnaise and others.
• - Alcohol: because it contains carbohydrates, many alcoholic drinks can make you not get ketosis.
• - Sugar-free diet foods: this is often found in sugar alcohol, which can affect ketone levels in some cases. These foods tend to be high processed foods.

Conclusion: avoid foods that contain carbohydrates such as grains, sugar, beans, rice, potatoes, sweets, juices and even most fruits.

Edible Food

Most of your food should be as below.

• - Meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
• - Fish fats: like salmon, foral fish, tuna and mackerel.
• - Eggs: look for eggs from grazing animals (eg free-range chicken eggs) or contain omega 3.
• - Butter and cream: look for animals that are fed with grass if possible.
• - Cheese: unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
• - Nuts or seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds and others.
• - Healthy oils: especially original olive oil, coconut oil and avocado oil.
• - Avocado: fresh avocado or freshly made guacamole.
• - Low carbohydrate vegetables: mostly green vegetables, tomatoes, garlic, paprika and others.
• - Seasoning: You can use salt, pepper and various kinds of healthy herbs and spices.

Conclusion: the majority of foods on your diet are foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and low-carbohydrate vegetables.

Examples of Ketogenic Diet Foods, A Week

To help you get started, here is an example of a week's ketogenic diet.
Monday.
- Breakfast: bacon, eggs and tomatoes.
- Lunch: chicken salad with olive oil and feta cheese.
- Dinner: salmon with asparagus cooked in butter.

Tuesday.
- Breakfast: eggs, tomatoes, basil and goat cheese omelet.
- Lunch: almond milk, peanut butter, powdered chocolate and stevia milkshakes.
- Dinner: meatballs, cheddar cheese and vegetables.

Wednesday.
- Breakfast: ketogenic milkshake (please find the recipe).
- Lunch: shrimp salad with olive oil and avocado.
- Dinner: pork slices (pork) with parmesan cheese, broccoli and salad.

Thursday.
- Breakfast: omelet with avocados, salsa, peppers, onions and spices.
- Lunch: a handful of beans and a celery with guacamole and salsa.
- Dinner: chicken filled with pesto and cream cheese, along with vegetables.

Friday.
- Breakfast: sugar-free yogurt with peanut butter, chocolate powder and stevia.
- Lunch: sauteed meat cooked with coconut oil and vegetables.
- Dinner: burger without sweet bread with bacon, eggs and cheese.

Saturday.
- Breakfast: ham and cheese omelet with vegetables.
- Lunch: ham and sliced ​​cheese with beans.
- Dinner: white fish, eggs and spinach cooked with coconut oil.

Sunday.
- Breakfast: fried eggs with bacon and mushrooms.
- Lunch: burger with salsa, cheese and guacamole.
- Dinner: steak and eggs with a little salad.

Try to replace vegetables and meat in the long run, because each type contains different nutrients and different health benefits.

Conclusion: You can eat various types of delicious and nutritious foods with the ketogenic diet.

Healthy Ketogenic Snacks

In case you feel hungry between meals, here are some healthy snacks that are suitable for keto.

• - Fatty meat or fish.
• - Cheese.
• - A handful of nuts or seeds.
• - Cheese with olives.
• - 1-2 boiled eggs cooked.
• - 90% dark chocolate.
• - Low-carb milkshake with almond milk, powdered chocolate and peanut butter.
• - Fat-rich yogurt mixed with peanut butter and powdered chocolate.
• - Strawberries and cream.
• - Celery with salsa and guacamole.
• - Little food leftovers.

Conclusion: snacks that are good for the keto diet contain cuts of meat, cheese, olives, hard-boiled eggs, beans and dark chocolate.

Tips to Eat Outside When the Ketogenic Diet

It's not too difficult to make most restaurant meals very 'keto' when eating out. Most foods offer several types of meat or fish-based dishes. Order it, and replace all high carbohydrate foods with vegetables. Egg-based foods are also a good choice, such as omelet or eggs and bacon.

Another favorite is a burger without sweet bread. You can also leave the bread and potatoes and replace them with vegetables. Add extra avocados, cheese, bacon or eggs. In Mexican restaurants, you can enjoy all kinds of meat with cheese, guacamole, salsa and sour cream. For dessert, ask for a mixture of cheese or double cream with berries.

Conclusion: when eating outside, choose meat, fish or egg-based ones. Ask for extra vegetables instead of carbohydrates or starch, and provide cheese for dessert.

Side Effects and How to Minimize them

Although the ketogenic diet is safe for people's health, there may be some side effects when your body is adapting. This is often referred to as "keto flu" - and usually occurs more than a few days.

Keto flu includes little energy and slightly decreased mental function, increased hunger, sleep problems, nausea, digestive discomfort and decreased body performance.

In order to minimize this, you can try a low carbohydrate diet for the first few weeks. This might get your body used to burning more fat before you eliminate carbohydrates in total.

A ketogenic diet can also change the balance of water and minerals in your body, so adding extra salt to your food or taking mineral supplements can also help. For minerals, try taking 3,000-4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

At least initially, it is important to eat until full and avoid limiting too many calories. Usually the ketogenic diet causes weight loss without deliberate calorie restriction.

Conclusion: many side effects during the start of the ketogenic diet that can be limited. Facilitating diet and taking mineral supplements can help.

Supplements for the Ketogenic Diet

Although no supplements are needed, some can be useful.

• - MCT oil: add to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.
• - Minerals: additional salt and other minerals that can be important when starting a diet, because there is a shift in the balance of water and minerals.
• - Caffeine: caffeine can be beneficial for energy, fat loss and performance.
• - Exogenous ketones: these supplements help increase the levels of ketones in your body.
• - Creatine: creatine provides many benefits for health and performance. This can help if you combine the ketogenic diet with exercise.
• - Whey: use half a spoonful of whey protein into a shake or yogurt to increase your daily protein intake.

Conclusion: Certain supplements can be beneficial on the ketogenic diet. This includes exogenous ketones, MCT oil and minerals.

Five Frequently Asked Questions

The following are answers to some of the most frequently asked questions about the ketogenic diet.

- Can I eat carbohydrates again?
Yes. However, this is important to eliminate them initially. After the first 2-3 months, you can eat carbohydrates on special events - just go back to the diet after that.

- Will I lose muscle?
There is a risk of losing some muscles on any diet. However, high protein intake and high ketone levels can help minimize muscle loss, especially if you lift weights.

- Can you build muscle on the ketogenic diet?
Yes, but it might not be as good as on a sufficient carbohydrate diet.

- Do I need to repeat eating carbohydrates again?
Not. However, a few high-calorie days may be useful now and later.

- How much protein can I eat?
Protein must be moderate, as a high intake that can stop insulin levels and low ketones. About 35% of the total calorie intake is a possible limit.

Five Other Questions Frequently Asked Questions

- What if I'm always tired, weak and tired?
You may not be in full ketosis or beneficial fat and efficient ketones. To overcome this, reduce your carbohydrate intake and see the points above again. Supplements such as MCT oil or ketones can also help.

- My urine smells like fruit? What happens?
Do not worry. This is only due to excretion made during ketosis.

- My breath smells. What should I do?
This is a common side effect. Try drinking natural-flavored water or chewing sugar-free gum.

- I hear ketosis is very dangerous. Is it true?
People often confuse ketosis and ketoacidosis. The first is formed naturally, while the other only occurs in uncontrolled diabetes. Ketoacidosis is dangerous, but ketosis on the ketogenic diet is very normal and healthy.

- I have digestive problems and diarrhea. What should I do?
This is a common side effect that usually passes after 3-4 weeks. If it continues, try eating more high-fiber vegetables. Magnesium supplements can also help constipation.

The Ketogenic Diet Not For Everyone

The ketogenic diet can be very good for people who are overweight, diabetes or who are trying to improve their metabolic health. This may be less suitable for elite athletes or those who hope to add large amounts of muscle or weight.

And, like other diets, this will work if you are consistent and keep doing it in the long run. That's all, some things that are proven in nutrition as health benefits and weight loss from the ketogenic diet.

20 Best Foods to Balance Body Hormones

Best Food - Do you find it difficult to lose weight or feel depressed lately? Hormonal imbalances in the body can be the cause. The 20 types of food below are useful for restoring the balance of hormones in the body.

Hormones are a system of controlling the body's balance. Along with increasing age, foods that contain chemicals, shampoo, even fragrances that we use every day can disrupt the balance of hormones in the body. In addition to mood swings and infertility, unhealthy hormone levels in the body can also increase the risk of cancer and other serious diseases.

Eating foods that contain pure protein, healthy fats, vegetables high in antioxidants, and spices can restore the body's hormonal conditions as before. Here's the list of foods.

images credits: pxhere

Pure Protein

Pure protein is a type of protein found in meat that is not contaminated with pesticides or other harmful substances. Pure protein cannot be obtained from chicken, fish, beef, eggs, and milk produced from livestock because most of the animals are fed with hormone injections. Pure protein is found in foods such as:

1. Nuts
Almost all types of nuts are rich in beta-sitosterol, a natural substance that can reduce cholesterol levels in the blood. Almonds are a type of bean that is highly recommended for a healthy diet because it contains protein, fiber, beta-sitosterol, and other nutrients that are good for the body.

2. Organic Soybean
Eating organic soybeans regularly can maintain bone density, maintain body balance, reduce cholesterol, improve heart health, protect the prostate, and relieve menopausal symptoms.

3. Quinoa
Unlike other natural sources, quinoa is a source of complex carbohydrates with a low glycemic index so it will not increase blood sugar levels in the body quickly. As is known, when blood sugar levels rise, insulin levels also rise so that the balance of hormones in the body also changes.

4. Organic Meat
It is rather difficult to find meat from livestock fed grass without hormone injections in Indonesia. But now there are many organic meat producers who sell their products even though they are more expensive than ordinary meat.

Healthy fat
Who says all bad fat? Many people avoid foods that contain fat because they consider all bad fats. In fact, there are healthy fats that also work to balance hormones in the body as contained in these foods:

5. Coconut Oil
This one contains lauric acid which is useful for the healing process of the skin and plays a good role in hormone production. Coconut oil can also kill viruses in the body, easily digested, and speed up the body's metabolism.

6. Avocados
Avocados are rich in healthy fats that can help the body absorb nutrients better. In addition, avocados are also rich in fiber, potassium, magnesium, vitamin E, vitamin B and folic acid. All of these substances are useful for maintaining hormonal balance in the body.

7. Egg Yolk
Rich in vitamins and minerals, such as vitamins A, D, E, B2, B6, B9, iron, calcium, phosphorus, and potassium. All of these substances contribute to maintaining reproductive system health, hormonal balance and healthy skin.

8. Omega-3 Fatty Acids
Some types of oil such as flaxseed oil, hemp seed oil, and fish oil containing omega-3 fatty acids have been shown to have a positive effect for women especially those who are experiencing menopausal symptoms. The content of fatty acids is good for heart, breast, bone health, and makes the mood more stable.

Vegetables
Various vegetables that are high in antioxidants also function to prevent the risk of chronic cancer in the body. Here are the vegetables that you must consume:

9. Broccoli
Broccoli and other green vegetables such as cauliflower, spinach, kale, cabbage, and asparagus can help break down estrogen metabolites. This can be a trigger for tumors, especially in breast cells that are sensitive to estrogen.

10. Carrots
Bright colored vegetables such as carrots also play an important role in helping the detoxification process of the excess hormone estrogen. Make sure you eat raw carrots for the best effect.

11. Tubers
Sweet potatoes, radishes, and beets are also good for consumption. Occasionally replace white rice with sweet potatoes for a better source of carbohydrates for hormonal balance.


High Fruit Antioxidants
Eating fresh fruits like the one below is believed to be able to keep the mood more stable and slow menopause in women:

12. Wine
Wine is rich in flavonoids which are good for skin health as well as hormones. Apart from wine, fruits such as citrus fruits and berries are also rich in flavonoids.

13. Pomegranate
Pomegranate has natural compounds to inhibit enzymes in a woman's body that convert weak estrogen to estrone and estradiol. These hormones play a role in maintaining the fertility of the reproductive organs in women.

14. Organic Apples
As the saying goes, "Apple keeps the doctor away." Routinely consuming apples that are rich in flavonoid antioxidants can reduce the risk of chronic diseases related to aging, osteoporosis, heart disease, cancer, stroke and diabetes.

Herbs and spices
Add spices to your daily menu. In addition to taste better, these spices can accelerate the healing process as well as good for hormonal balance:

15. Cinnamon This
herb helps the muscles of the body and liver to respond better to the increase in insulin in the blood. By keeping insulin levels stable, blood sugar levels in the body will be more balanced.

16. Turmeric
Eating spices with a sharp taste can reduce inflammation, swelling, and pain in the body naturally. Add spices such as turmeric, garlic, rosemary, and black pepper.

17. Ginger
Ginger has been shown to overcome pregnancy nausea and the effects of chemotherapy. The antioxidant content in it can counteract the effects of nausea caused by serotonin in the intestine.

Others
Some of the following foods can be consumed between meals to help maintain the balance of hormones in the body as a whole.

18. Dark Chocolate
A person who eats chocolate regularly proves to be more smiling and more active. This is because chocolate increases endorphins and contains tryptophan (a form of serotonin) that can send signals to the brain to produce feelings of happiness and love. Eat chocolate when you are stressed for the mood booster.

19. Green Tea
Drinking green tea can also have a calming effect because it contains theanine. In addition, green tea can also increase your body's metabolism and burn fat.

20. Water
Dehydration can also make the body produce hormones that make your stomach feel hungry.Daily water needs need to be met to prevent joint stiffness, increased body weight, headaches, etc.

Dietary Supplements Definition ?

Karyadi (1997), dietary supplements definition as foods that contain nutrients and non-nutrients, can be in the form of capsules, soft capsules, powdered or liquid tablets which function as a supplement to the lack of nutrients needed to keep the vitality of the body to be excellent. According to Yulliarti (2008), dietary supplements are defined as substances or additional food ingredients consumed.

Substances or food ingredients can be vitamins, minerals, herbs or medicinal plants, amino acids or parts of substances or food ingredients. This food supplement is a companion or addition to a certain diet, nutrition, or body condition programs, and is not a substitute for food.

images credits: pixabay

BPOM (2004) defines dietary supplements as products intended to supplement the nutritional needs of food, containing one or more of the ingredients in the form of vitamins, minerals, amino acids or other ingredients (derived from plants or not plants) that have nutritional value and deep physiological effects concentrated amount. Dietary supplements can be solid products including tablets, lozenges, chewable tablets, powders, capsules or liquid products in the form of drops, syrup, solution.

Management of Dietary Supplements.

Initially the use of supplements is still limited to returning metabolic functions where the entire process is controlled by enzymes as catalysts of the body's chemical reactions that make cells work optimally.


But next, the use of supplements is no longer limited to vitamins and minerals now the limits of nutritional supplements are widening to include nutrients and healers found in herbs and other natural medicinal ingredients. (Vitahealth, 2004) .

People Who Need Dietary Supplements

1. Mothers are pregnant and mothers are breastfeeding because they need more nutrition than ordinary people, especially vitamins and minerals. Doctors generally recommend folic acid and iron to fulfill their physiology.
2. Individuals with certain diseases or certain disorders need nutritional needs that are also more than AKG (Nutritional Adequacy Rate) which is recommended especially certain vitamins. For example, those who are at risk for chronic heart disease (CHD) and stroke are advised to use supplements that contain vitamin B and folic acid. Also in those who have impaired absorption of fat, will reduce the ability to absorb fat-soluble vitamins
3. Individuals who need to take medication to prevent some diseases can lack certain vitamins. For example, taking antibiotics can kill intestinal bacteria and reduce the production of vitamin K. In such conditions, these vitamin needs must be purchased with a prescription from a doctor. Smoking and drinking alcohol also increases the need for vitamins, especially vitamin B
4. Elderly people who are generally not fulfilled their nutritional needs in accordance with the RDA, especially lack of vitamin B6 and vitamin D as well as vitamin B12 due to limitations in the teeth, tongue which decreases the ability to taste it, the type of food that must be softer than young people.
5. People who don't eat meat (vegan) need to take vitamin B12 supplements
6. Individuals who need to be under 1200 Calories to lose weight (especially athletes), require additional supplements to fulfill their AKG
7. Individuals who are physically very active and not enough nutritional intake compared to their needs need supplements

Dangers of Dietary Supplements

Excess vitamin C may be excreted in the urine. But other types of vitamins (A, D, E, and K) generally settle in the body and are worried that they can interfere with organ function, especially the liver and kidneys.

Proteins that are usually found in supplements when consumed by certain people can cause allergic effects.

Excessive iron consumption is not good for sufferers of vaginal disorders such as thalassemia.

Consumption of vitamin K supplements in people who are taking certain medications sometimes worsens the situation.

Factors Associated with Consumption of Dietary supplements

• Gender

One of the demographic characteristics associated with high use of supplements (especially multitudinary supplements) is women (Greger, 2001). Lyle at al (1998) states that, compared to men, women consume multi-nutrient supplements more often and supplement vitamin C and E. These results remain the same when adjusted for age.

Utami (1998) in Anggondowati (2002), states that the results of the Subar and Block studies show that the highest use of supplements is in women, as much as 26.8% according to the NCHS survey results (Frankle et al, 1993). combination of vitamins and multivitamins.

• Disease history

The desire to achieve better physical status and self-treatment of disease is the reason for consuming dietary supplements (Frank et.al. 1993). According to White et al. (2004) the condition of the body that is not good, or moderate in a sick condition or having complaints about health encourages them to use supplements.

According to Bender et al. (1992) suggested that supplement use is related to individuals who have one or more health problems.

Dietary supplements are foods that contain nutrients and non-nutrients, can be in the form of capsules, soft capsules, tablets, powders, or liquids that function as a supplement to the lack of nutrients needed to keep the vitality of the body to be excellent. As a compliment, dietary supplements are not interpreted as substitutes (substitutions) for our daily food (Ida, 2009).

Dietary supplements are classified as nutraceuticals, while drugs are in the pharmaceutical group. Unlike drugs that have to be clinically tested for effectiveness following a series of procedures, the dietary supplement does not need to be proven through clinical trials. Until now, any type of nutraceutical can be sold freely, but it should not be claimed to have the properties to treat diseases, such as drugs (Wuri, 2008).

The word nutraceutical is a combination of the words nutrition and pharmaceutical, which means the product has a beneficial effect on human health. Nutraceuticals are often referred to as functional foods. These food products can improve health and also prevent disease.

The Keto Diet, the Skinny Way to Enjoy but the Risk is Great

The ketogenic diet or keto diet that is busy being discussed is reaping debate in a number of health circles. Some experts consider this type of diet done by reducing carbohydrate intake, and replacing it with more fat and protein intake is fine.

But some people consider the keto diet to have risks that can interfere with metabolism and body health.

Keto diets are believed to be able to lose weight, one of them because by consuming more fat, the body feels full longer. The Keto Diet, the Skinny Way to Enjoy but the risk is great

Reducing calories without feeling hungry is one that makes people interested in following the keto diet.

Images Credits: Pixabay

High protein intake makes the desire to eat down. This makes people who do a keto diet are not too eager to eat.

In addition, with reduced carbohydrates, lots of water is released from the body. This makes it easy to lose weight when someone applies the keto diet.

However, the reduction in excessive water from this body has a complex risk, ranging from fatigue to muscle cramps. This was explained by Alix Turoff, RD, CDN, CPT, a dietitian.

"This causes the kidneys to release more water, along with the electrolytes your body needs, such as magnesium, calcium, sodium, and potassium. Meanwhile, unbalanced electrolytes can cause muscle cramps, irregular heartbeat, fatigue, cognitive distortion, and lack of control of body temperature, "he reported as Shape .

Drastic carbohydrate intake will cause the body to lacks carbohydrates and sugar, this process is called ketosis. When your body first enters ketosis, you may experience a series of side effects called Quito flu.


This is explained by Jennifer M. Brown, RD, teaching staff at the University of Arizona College of Health Sciences and Health Promotion.

"The flu keto can include fatigue, dizziness, dizziness, insomnia, and constipation, all due to extreme carbohydrate restrictions," he said.
In addition, if we deliberately limit carbohydrates, our bodies will produce less insulin, and the storage of glycogen in the muscles and liver will run out. For every 1 gram of glycogen that is used up, we lose about 3 grams of water.

Hanging 80-90 percent of calories from fat alone is difficult.Meanwhile, adults need more energy intake because their activities are also higher. In addition, the high fat content in this diet can also increase cholesterol levels and contribute to increased cardiovascular disease.

" Without fiber from grains and fruits, you are also likely to experience constipation and other digestive problems," the Popular Science reported on the impact of the keto diet on adults.

Therefore, a medical keto diet is not recommended. Doctors tend to recommend that people who will go on a diet to apply a balanced nutrition, diet so that nutritional intake in the body is maintained.

"I am not in a position to suggest that. Not pro because we eat must be balanced nutrition, "said Dr. Diana Sunardi, M. Guise, SpGk told contributor DS reporters on April 2018.

Furthermore, Dr. Diana said that by continuously reducing certain substances, the body will lack nutrients. Such conditions are increasingly feared to have a negative impact on the body.

As reported by Antara, clinical nutrition specialist Dr. Samuel Oetoro said that the total fat intake in the keto diet must consist of 80 percent polyunsaturated fatty acids, the rest is saturated fat.

Weak unsaturated acids are divided into two, namely monounsaturated fatty acid (MUFA) and polyunsaturated fatty acid (PUFA).

Examples of MUFAs are olive oil, peanuts, soybeans, poultry corn, walnuts, peanut butter and avocados. While polyunsaturated fatty acids, aka PUFA, can be obtained from marine fish, fish oil and soybean oil.

Unfortunately, what is applied in Indonesia is not necessarily right. Many keto dieters mistakenly choose fat, they actually eat more fatty meats, which are included in saturated fats.

Based on research, the keto diet should only be done for three to six months. Under three months is the most ideal time. Too long keto diet will actually make uric acid and bad cholesterol higher.

Healthy obese people can go on a keto diet. Conversely, those who have various diseases such as gout or high cholesterol are not recommended to apply a diet because it will only make the level of uric acid and bad cholesterol in the body higher.

However, Samuel did not recommend the keto diet be applied by workers who are required to always think. Because it takes carbohydrates to make brain cells work properly.

"Without carbohydrates, it's hard to think, slow," he said.

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7 Healthy and Suitable Fruits for the Keto Diet

Keto diet foods - The ketogenic diet or keto diet is a diet that is high in fat but low in carbohydrates. There are some people who say that the keto diet can lose weight in a short time. However, this diet does not free you to eat all types of fruit. Because there are some fruits that are high in sugar and carbohydrate content so they can conflict with the principle of the keto diet. What are the fruits for the keto diet that are recommended for daily consumption?

The fruit for the keto diet foods is low in carbohydrates

1. Avocado fruit

Avocados are a fruit for the keto diet which is often recommended in this diet program. Because according to the USDA's National Nutrient Database, half of the avocados contain 15 grams of healthy fat and two grams of carbohydrates that are good for the heart.

According to nutritionist Lindsey Pine MS, RD from the University of Southern California Hospitality, a whole avocado contains three grams of fiber containing 12 percent fiber, folic acid, vitamin K, and vitamin B5 which can meet the body's nutritional needs. Lindsey Pine also added that avocados contain sterol which is useful to help reduce cholesterol levels in the body.

2. Olive fruit

Apart from being often used for beauty treatments, olives can also be used as a fruit for the keto diet. Olives contain 115-145 calories per 100 grams or about 59 calories. In addition, the fruit for the keto diet also consists of 75-80 percent water, 11-15 percent fat, carbohydrates, and a small amount of protein.

3. Coconut

One-half cup of grated coconut meat contains 13 grams of unsaturated fat and only 2.5 grams of carbohydrate. Coconut fruit is often extracted into oil and is often recommended for use in the Keto diet food mixture. Well, you can also use whole coconut meat as a snack in the keto diet.

4. Lemon

Fruit that feels sour and refreshing and rich in vitamin C is a fruit that is beneficial for the body. For the keto diet, lemons have antioxidant benefits to prevent disease and keep the immune system strong during the keto diet. Lemon also contains iron which can help the production of red blood cells.

5. Blackberries

Blackberry fruit is a fruit that has a considerable amount of fiber, almost about 2 grams of fiber in a quarter cup size. In addition, in 100 grams of fruit for this keto diet, you can fulfill up to 35 percent of vitamin C for the body, vitamin A up to 4 percent, iron up to 3 percent, and magnesium and potassium up to 5 percent.

Consume blackberries as a topping in flavorless yogurt snacks or make smoothies mixed with other low-carbohydrate fruits.

6. Mango

The fruit that the harvest season is waiting for is a fruit that has a high natural sugar content but is easily broken down in the blood. Please consume the mango as a fruit for the keto diet which contains about 46 grams of carbohydrate. However, mango should not be consumed too much in a day, huh.

7. Strawberries

This fruit that tastes sweet-sour can be your choice when undergoing the keto diet. A quarter cup of strawberries only contains about 2 grams of carbohydrates so it can be a fruit choice for a safe keto diet.

In addition, strawberries are rich in antioxidants and fiber that the body needs to maintain its function.

Follow 5 Dietary Weight Loss Tips Naturally

Dietary Weight Loss - Have you ever tried to lose weight but instead felt not fit? Maybe the diet you are doing is not right so that your body is overwhelmed. Try a natural diet!

Yes, having a natural diet is the safest solution for losing weight. The method that is relatively simple and does not suppress the body excessively makes it safer to go to a body shape dream.

Are you intending to start immediately? Check out the first five natural dietary weight loss tips below!

images credits: pixabay

1. Don't Let the Body Starve

Diet with hunger but instead revenge overeating? Believe me, this case has happened a lot and far from success.

Leaving the stomach to a very hungry state will only make it harder for you to hold your appetite when you have food. As a result, you will forget about natural diets by consuming healthy foods and instead eat whatever is in plain sight.

To overcome this, always provide healthy supplies in your bag. Small but highly nutritious foods such as boiled eggs, yogurt or banana greek can meet your body's needs immediately without leaving excessive calories.

2. Make sure your body is always hydrated by water

Are you among those who prefer to consume soft drinks while eating lunch in the cafeteria? If so, maybe you should change the habit now.

It's no secret that water is the most essential thing for the body. Indeed, the water needs for each person are different. But, by drinking more water can support a natural diet weight-loss.

Try to drink water for at least 2 liters a day by getting used to carrying a drinking bottle with you. That way, you will feel full longer later if the water needs in the body are fulfilled.

3. Give Enough Sleep to Your Body

Who says that activities that can lose weight just exercise? Don't get me wrong, sleep is also one part of a natural diet!

Our bodies do need exercise but don't forget to restore energy with enough sleep. Many studies that mention the habit of sleep deprivation can cause a lot of harm to our body, the risk of diabetes for example. This certainly can be a metabolic inhibitor to the maximum.

In order for your body to get maximum regeneration, improve your lifestyle with adequate sleep, for example, 6 to 8 hours a day. That way, your metabolism will be improved and ready to welcome your ideal weight.

4. Reduce Salt Consumption

If you like savory food, from now on you have to reduce it.

Reducing salt consumption is one of the best known natural diet methods. Why is that? Excessive sodium consumption can make it difficult for our bodies to process fat metabolism. Of course, you don't want your stomach and cheeks to continue to bulge, right?

Try to get used to consuming vegetables, chicken, or eggs without added salt. To keep getting the savory taste in the cuisine, you can use genuine sea salt that contains less sodium or add cottage cheese to an omelet. By reducing salt consumption, your blood pressure can also be controlled.

5. Make Apple Snacks Mandatory

“An apple a day keeps the doctor away”

It is so, it is no secret that apples contribute a lot about natural diets. An apple has less than 200 calories with high protein and fiber content so it can help your body to hold your appetite. In addition, apples are also able to regulate blood sugar levels to remain stable and ready to make you stay strong. Consume apples at least twice a day, don't forget to take part in eating the skin because there is a lot of fiber there.

Easy enough, right?

Even though there are many natural diet tips, don't forget regular exercise so that your body remains excellent. Also, prepare for your health protection.