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Sabrina Rogers
If your mother always told you that carrots are good for your eyes, she was a smart woman. It isn't just a myth; the beta-carotene in this crunchy veggie helps prevent damage to the eye tissues.

In fact, many nutrients can protect specific parts of your body in addition to contributing to your overall health. Although taking supplements can be a good way to get all the vitamins and nutrients your body needs, but to get the most out of healthy living nothing beats a healthy, balanced diet. Read on to find out what you should be eating to strengthen and protect all your major body parts and organs.


The skin is the body's largest organ. While its cells are continuously replaced as they are lost to normal wear and tear, there are certain foods you can eat to help your skin stay healthy.

The nutrient: Vitamin C

This vitamin increases oxygen flow to the skin, assists the body in the production of skin-firming collagen, and helps heal scar tissue, cuts and bruises. It has even been shown to help prevent infection and cancer in the skin, as well as in many other organs.

What to eat: A small papaya, a medium-sized orange or a grapefruit.

The dose: The recommended daily allowance (RDA) is 60 milligrams per day, although some experts see nothing wrong with taking 1,000 mg per day but in doses. No toxicity from Vitamin C has been identified, but some experts believe that exceeding 2,000 milligrams can have adverse effects such as diarrhea and bloating.


Cardiovascular diseases (diseases of the heart and blood vessels, including heart attack and stroke) are the leading cause of death for both men and women in North America. Aside from exercising regularly, eating the right foodstuffs will reduce your risk of developing heart problems.

The nutrient: Omega-3 essential fatty acids

They reduce your risk of heart disease by lowering LDL (bad) cholesterol levels and blood pressure, as well as by raising HDL (good) cholesterol levels.

What to eat: Salmon, mackerel or sardines.

The dose: The RDA has not been established; aim for three six-ounce servings of freshwater fish per week.


When you think about healthy bones, you probably think of calcium, which is the most important nutrient for bone growth. But phosphate, vitamins A, C and D, as well as the mineral boron, are also essential in keeping your bones strong and healthy.

The nutrient: Boron

For many years, this mineral was thought to be unimportant in human nutrition. However, numerous studies have shown it to be essential for calcium absorption and for hormones involved in bone metabolism.

What to eat: Broccoli, peas, grapes, pears, and apples. Other good sources include cheese, sardines and salmon.

The dose: While there is no RDA, you should try to get one to two milligrams of boron per day to help reach the right level of healthy living . Although you should not exceed 45mg a day; it will interfere with riboflavin and phosporus absorption.


Arthritis, or joint inflammation, is becoming more and more common -- and not just among senior citizens. The good news is that you can contribute to the strengthening of your joints.

The nutrient: Copper

Copper is an essential trace mineral involved in many functions in the human body. It is particularly vital for the functioning of an enzyme responsible for strengthening bones and joints.

What to eat: Organ meats like beef liver (a three-ounce serving has 3.8 mg of copper, which is more than 100% of the RDA), oysters (4.1 mg per three-ounce serving), and other shellfish, nuts and seeds.

Sabrina Rogers

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