Category Archives: Healthy Living

List of Vitamin A Foods and their Health Benefits

Everyone knows the word vitamin. But how many of them know the importance of vitamin is a big question Iam asking. The only answer is very few. Nowadays Junk food, Fast food and Snacks are popular among all ages. These foods are not good for healthy life. The main theme is to add Vitamin A Foods in your daily menu to make you strong and healthy.

There are two kind of vitamin A deficiency for most of the peoples.

1. Beginner Stage Deficiency – It is caused due to lack of green vegetables and meats added in their daily menu.

2. Advanced Stage Deficiency – It is due to lack of vitamin A for a baby develops inside the womb.

A survey shows every year 3 to 5 lakhs children’s are lack of vitamin A and they are suffered from eye and skin related problems. Vitamins A foods cure night blindness easily and keep a healthy vision for long life.

Must Read – Top 10 Natural Healthy Foods to Enjoy the Summer Cool

This article really shows the importance of vitamin A foods and their health benefits.

Vitamin A Foods

Vitamin A Foods Nutrient daily needed amount

> Children below 12 age – 400 mcg

> Teenage boys and girls – 600 mcg

> Pregnant Women – 950 mcg

> Men and Women – 600 mcg

Vitamin A Foods List

> Fruits such as guava, mango, grapes, papaya, tomatoes and watermelon are rich in Vitamin A.

> Vegetables such as carrot, cabbage, spinach and broccoli are good source of vitamin A foods.

> Nuts like pistachios, chestnuts are rich in vitamin A

> Ghee, milk, egg yolk and cheese are vitamin A rich foods.

> Livers of cow and goat are good source of vitamin A.

Also Read – How to Drink Water Early Morning

Health Benefits of Vitamin A Foods

> Vitamin A is very important for vision and bone health.

> It helps to prevent you from night blindness.

> Vitamin A is good for healthy nerves and helps to reproduce cells in your body.

> It plays an important role for maintaining healthy skin and hair.

> It helps to prevent you from spreading diseases.

Also Read – 25 Vitamin A Rich Foods for Healthy Life

This article really helpful to you don’t forget to spread the word to world. The above Vitamin A foods are selected foods for you to eat and live a vitamin A deficiency free life. Do you add these Vitamin A foods to your daily menu?

Top 10 Natural Healthy Summer Foods

Summer is at its top, everyone wants to enjoy the hot weather without having any health problems. Some of the problem faced in summer such as sun damage, dehydration and food poisoning. Food plays an important role in summer. But with a few natural healthy summer foods you can enjoy the summer without any health related problems. So I want to show 10 Summer natural foods to enjoy this summer cool.

Summer Foods

10 Natural Healthy Summer Foods


Water is one of the single most important nutrients food for summer. A lot of essential minerals are lost in hot weather due to sweating. Therefore drink plenty of water to replenish your body. Drink 4 glasses of water early morning are highly beneficial during summer. It improves your health and makes you energetic. It protects your body against dehydration and hot weather. If you workout in hotter temperature, you will need to increase the amount of water you drink during your workout to avoid dehydration. We highly recommend avoiding sodas, energy drinks during exercise is good for health during summer.

Must Read: 5 Exercise to Build your Core Strong


Vegetable salads with lots of low fat, low calorie, high water content goodies like Cucumber, tomato, carrot and onion are easy to make, don’t require cooking. Eat salad after lunch is good for health. They are rich source of fiber for the body which is great for digestion and also reduce cholesterol levels. The result is consuming fewer calories, feel full and cool.

Fresh Juice

Some selected fruits like grapes, water melon, pomegranate and lemon juices are great summer foods. It makes your body cool and improves your digestive system. Best alternate for fruit juice is carrot juice. It prevents your eyes from spreading diseases and keeps them cool and healthy. It also prevents your skin from sun damage and makes them healthy and shinny. Avoid using large amounts of sugar and if possible substitute with honey.


Soups are rich in nutrition and low calorie which makes an excellent food summer foods. Hot soups make you sweat and cool your inner body by including healthy ingredients like mint and coriander. A bowl of soup made from carrot, onion, beans and herbs such as mint and coriander refreshing you from summer. These are easy to digest so your insides are not affected by heat.

Butter milk

Buttermilk is one of the good choices for summer. Avoid Coffee and Tea by adding butter milk as an alternate is good for health. It is easily digest and cool your total body. Buttermilk is rich in vitamin c. It cures ulcers, indigestion and other stomach related problems. And finally buttermilk is best food for healthy skin.

Tender Coconut Water

Tender Coconut Water is one of the important summer foods. Drink tender coconut water empty stomach in early morning during summer prevent your lungs, eyes, kidney and blood circulation from heat. It contains sodium and chlorine salt is good for blood purification. Tender Coconut Water makes you brisk and energetic because it rich in potassium and magnesium.


Without doubt fruit is the most beneficial, energy giving summer foods. Fruit has the highest water content balance the lack of water content in your body. In addition all the fruit contains vitamins, minerals, carbohydrates and fatty acids. Fruit requires less energy to be digested than any other food. Eat fruit for dinner is good for health and keep your body from heat.

Grilled Food

Grilled vegetables, chicken, fish are suitable summer foods. Grilling make the food healthier and allows your family for tasty lunch. Grilled food is easy to digest so your system is not burning you up while it burns the calories. Keep the rubs and sauces less spicy to keep your digestive system cool.

Dry Fruits

Dry fruits like dates, frozen grapes balance the lack of nutrition and prevent from spreading diseases. Dates are rich in protein, iron, fiber, calcium and vitamins. It protects your eyes and skin from sun damage and keeps them healthy. It is good for total body strengthen. So add dates in your food and keep you young and healthy. Frozen grapes is good for digestive problems. It avoid tiredness caused by lack of nutrition and very important for athletes.


Almond, Cashew, Pista and Walnut are nutritional foods to protect your body from spreading diseases. These are suitable for all seasons but in summer it prevents you from major diseases like nervous disorder, eye problem, skin dryness etc. These nuts are important for healthy heart; strengthen nerves, beautiful skin and good vision.

These are the summer foods to enjoy the hot summer cool. This post is useful to you do not forget to share. If you have any doubt use the comment box. This summer is memorable for you?

5 Core Exercise to Build your Core and Abs Strong

Core points out the strength and weakness of every person. Most of the young boys and girls want to make their body strong, fit and healthy. So they go to gym and workout hard for their leg, chest, muscles and abs. Select healthy foods to add in their daily menu. But they do not know the importance of core exercise. In our body core is one of the powerful part for total body strength. It plays an important role during running, exercise and better sex relationship between both men and women.

Also See – Best 5 ways for Quick Weight Loss

Importance of Core Exercise

> Core exercise keeps your total body strong, brisk and energetic.

> It prevents you from aging diseases like nervous disorder, back pain, neck pain etc.

> Core exercise improves the functioning of Lungs, Heart and keeps them healthy.

> Core exercise is very important for satisfying sex relationship for both of them.

Top 5 Exercise to Strengthen Core and Abs

These five exercises are highly recommended for every person to strengthen their core strong and healthy. These exercises improve flexibility and strengthen the lower back muscles and abs.

Left Oblique Crunch

left oblique Core Exercise


> Lie on the carpet and hold the legs together.

> Fold the left hand in your right hip and hold right hand backside of your head.

> Slowly raise your body shown above.

> For alternate fold the right hand in your left hip and hold left hand backside of your head.

> In normal breath repeat up to 20 counts.

Long Arm Crunch


long arm core exercise

> Lie on the carpet and lift the hands upwards and join the palms like “Namaskar“.

> Bring the hands close to ears and slowly raise your head shown above.

> Then put your head down and come to normal. In normal breath stay on 10 seconds and gradually increase up to 20 seconds.

> Repeat up to 3 times be highly beneficial.

Half Curl Crunch

Half Curl Core Exercise


> Lie on the floor and hold the both legs.

> Put your right hand in your right thigh and left hand in your left thigh.

> Slowly raise your body from the floor at the same time waist and buttocks parts on the floor.

> Then lie on the floor and come to normal. In normal breath repeat up to 20 counts.

Vertical Leg Crunch

Vertical Leg Core Exercise


> Lie on the carpet and raise the both legs together 90 degree.

> Place the both hands backward towards the head.

> Slowly raise your body and touch the toes with your hand.

> In normal breath repeat up to 20 counts.

Plank Crunch

Plank Core Exercise

> Lie your front of the body on the floor.

> Bend the palm on the floor and twine the fingers one between the other.

> In this Position toes of the legs should balance the whole body weight.

> Beginner should start with 20 seconds and gradually increase up to 60 seconds.

Benefits of this Abs and Core Exercise

> Bones around the Hips are strengthening.

> Burn the fat around the upper stomach and keep them healthy.

> Body weight decreases. Hand muscles get enough exercise.

> Core is stretched in a line upwards. Thereby core out of shape is straightened.

> Most of the nerves below hip pass through buttocks and behind thighs. These exercises strengthen these nerves.

> Sports persons must do this exercise to increase their energy level and make them energetic.

Caution: Those who have Lumbago, Spinal Cord disorder, Neck Pain, Blood pressure consult your physician before doing this exercise.

This post is helpful to you don’t forget to share and comment. Your share really helpful to most of the people and make them healthy and strong. Are you doing these exercises and how do you feel? These Core exercise helps to improve your energy level, flexibility, stamina?