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Vitamins and minerals are critical to our overall health.  A lack of vitamins and minerals can result in many health issues in our body, iron deficiency can result in anemia. In the same way, vitamins and minerals affect our overall health, they also affect our hair and nails too.

So there is a need for us to consume these vitamins and minerals in an appropriate portion to have a healthy nails (

However, having a deficiency in most of these vitamins is not too common, because we get at least a required portion of it in our diet.

Yes, without further ado, let’s dive into the important vitamins and minerals for your nails.


Biotin is one of the most significant vitamins for your nail health, it is also called vitamin B7.

They help in promoting cell growth and also breaking down protein. Protein is very crucial in the building up of our body and repairing our worn-out tissues.

However, taking biotin as a supplement or taking food rich in biotin can boost your nail health and make them stronger.


Iron is an essential constituent in the red blood cells, the red blood cell is an oxygen-carrying portion of the blood. oxygen

For oxygen to be adequately transferred to all parts of the body, a sufficient amount of iron will be required.

The same way blood is transferred to all parts of our body, blood also needs to get to our nails

So a change in the proportion of Iron in our body can affect the blood supply getting to our nails and at the same time affect our nail health.

Iron can be found in the foods like beef dark leaf vegetables, eggs, peanuts, and beans.


Yes, another very significant mineral in our body is magnesium which is responsible for chemical reaction in our body. It is responsible for protein production, a very important reaction for our body.

Protein is crucial in our nail growth, and vertical lines in your nails can imply a sign of magnesium deficiency.

For healthy and stronger nails, take food with rich magnesium.


Vitamin C has been known for boosting the immune system and also aiding rapid healing.

It also helps bone and blood vessels. It is responsible for collagen synthesis, which gives shape and strengthens the nails.

However, this important vitamin c can’t be manufactured by the body.

So we get it mostly by consuming food rich in vitamin C such as citrus and other vegetables.


Zinc is another important mineral responsible for rapid healing.

It is responsible for the growth and division of cells. In case you don’t know nails cell divide and grow rapidly, so as a result of it, a sufficient supply of Zinc is very vital for your nail health. Not getting enough zinc can be seen as white spots on your nails.

Wrapping up,  aside from the above-mentioned vitamins and minerals, there are several other B vitamins, protein, omega 3 fatty acids, and many other minerals responsible for our nail healthy.

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Why Yoga Changes Your Life: Reasons To Practice It



What is it about yoga that each person who practices it assures that it has changed their life. If so many people have experienced the benefits of yoga for themselves, there must be something that makes it so special. There are many reasons that lead thousands of people to perform such strange postures and that at first may seem so difficult to us, however, everything is to start. To get rid of doubts, today we are going to see the benefits of yoga that everyone can feel from the first day. 

1. Its combination of body postures with breathing, meditation and mindfulness make this practice a very complete one to take care of both the body and the mind. A state of relaxation and tranquility is achieved that allows daily tensions to be released, reducing or eliminating stress and releasing endorphins. 

2. With the practice of yoga we will have an easier time relaxing and sleeping without problems. You sleep better and therefore you get a quality rest. There are several studies that confirm this, such as the one carried out by the Swami Vivekananda Yoga Research Foundation, which showed that people who practiced yoga regularly took 10 minutes less to fall asleep, in addition to increasing the number of hours they could be sleeping. 

3. Thanks to the practice of body postures at the same time as controlled breathing, the ability to concentrate is increased. This work can be extended to work or study, being able to solve problems and achieve goals more efficiently avoiding unnecessary distractions. 

4. Yoga helps prevent bone loss because it prevents lactic acid from accumulating in the body if it is practiced progressively and constantly. It is an exercise that contributes to having a more toned body in addition to increasing the flexibility of the joints. 

5. Flexibility exercises help relieve muscle tension generated on many occasions by the state of tension in which our body is due to stress. Also, it is perfect for relaxing muscle overload caused by physical activity.

6. Yoga is a practice that helps to relieve and prevent lumbar or cervical pain derived from sedentary habits or poor posture in our daily lives. Neck pain, back pain, knee pain, low back pain, rheumatoid arthritis, sciatica or fibromyalgia are ailments that can be reduced by yoga. Although it is important to perform them safely and with the supervision of a professional to avoid injuries. 

7. Both yoga and meditation have been shown to protect DNA from damage caused by lifestyle or natural aging. It is a magnificent anti-aging therapy, since it directly affects telomerase, an enzyme that protects telomeres, those chromosomes that are shortened in each cell division and that the longer they are, the more life augurs for us. 

8. In the practice of yoga, breathing is a fundamental part. Good and correct breathing helps slow down the heart rate and relax muscles, thus improving our mood. It is perfect for dealing with certainly painful or stressful situations. 

Yogic breathing (also known as abdominal or diaphragmatic) is practiced, which begins in the abdomen to end in the clavicle area passing through the intercostal area. This type of respiration increases the oxygenation of the cells.

Similarly, practicing yoga helps control blood pressure and the accumulation of fat in the arteries , thus reducing the chances of suffering from cardiovascular disease. Thus, it helps strengthen our immune system . 

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5 Foods Increase The Risk of Stroke



Different lifestyles can increase the risk of stroke. Unhealthy eating habits, obesity, sedentary lifestyle are some of the important factors responsible for the stroke.

When the blood flow to any part of the brain is obstructed or reduced, the brain tissues are damaged, then stroke occurs. Different lifestyles can increase the risk of stroke. Unhealthy eating habits, obesity, sedentary lifestyle are some of the important factors responsible for the stroke.

However, controlling blood pressure, heart disease, diabetes, cholesterol, obesity, reducing smoking and alcohol consumption, reducing fatigue, etc. can also reduce the risk of stroke. Exercise and a balanced diet every day can also be beneficial.

According to Dr. Praveen Gupta, Principal Director, Department of Neurology and Head of the Department of Neurology, Fortis Memorial Research Institute, stroke is the leading cause of death and disease in the world. Different lifestyles can increase the risk of stroke. He also expressed the view that eating habits cannot be left out in this case. Now there are some foods that we eat every day and they increase our risk of stroke. Here are 5 foods that should be avoided to reduce the risk of stroke.

1. Processed Foods – If you start and end your day with junk food, be careful now. Because you are increasing the risk of stroke. According to Dr. Praveen Gupta, processed foods such as crackers, chips, store-bought foods, and fried foods or junk foods contain a lot of trans fat. This increases the amount of LDL or bad cholesterol, which builds up in the arteries and causes blockages. It causes inflammation in the body. As the inflammation progresses, problems such as stroke and heart attack occur, he said.

2. Smoked and Processed Meat– Smoked and processed meats contain certain ingredients like sodium nitrite, which can damage the blood vessels and increase the risk of stroke. This results in oxidative stress, which destroys the blood vessel wall and injures the tissues. Hot dogs, bacon, salami are some such examples of smoked and processed meat. It is better to control its presence in your food list.

3. In the case of table salt, there is talk of packaged food and table salt. However, natural crude salt, such as Himalayan salt, is not associated with an increased risk of stroke. This salt can be used to enhance the taste of food. Salt raises blood pressure, which damages arteries, brain, and heart. Therefore, reducing the amount of salt taken below 5 grams per day can significantly reduce the risk of blood pressure and stroke.

4. Diet Soft Drinks – According to Dr. Gupta, diet drinks attract many people. Many people think that soda can be drunk as it has the label of ‘Diet’. However, various studies have found a link between drinking diet soft drinks and stroke and vascular disease. A study of more than 2,500 people over a 9-year period found that those who drank diet soda daily had a 47 percent higher risk of dying from a heart attack or stroke or those who did not drink soda at all. So avoiding such foods can reduce the risk of stroke and lead a healthy life.

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7 Simple Habits Keep Heart Disease Away



Many people around the world suffer from heart problems after a certain age. Not one or two days, but year after year the heart is damaged due to irregularities. Then suddenly serious symptoms appear.

So follow the rules when you have time. Heart will be good in the long run. You will also get rid of many big troubles and expenses. For this, we have to bring a little change in our daily life.

1. Do at least 30 minutes of light exercise every day. It is very good if you can do high intensity like running, weight training, swimming. If that is not possible, walk very hard for at least 30 minutes. A total of 30 minutes a day to increase the heartbeat.

2. Eat moderately and in moderation. You have to eat a lot of expensive food, but that’s not the case. Balance certain amounts of fat, carbohydrates and protein in your daily diet. Don’t eat sugar, processed foods, fried foods for more than 2-3 days a month. Eat any seasonal fruit at least 1-2 times a day.

3. Keep the mind happy. Watch funny movies, read books. Don’t bring work stress home. Try to meditate. You will not get benefits in one day. But try 1 month. You will feel it yourself.
4. Do not lie down continuously. If you work in a chair, get up every 30 minutes. Take a light walk inside the house. Drink water. Then sit down to work again. Occasionally take the stairs instead of the elevator to the office.

5. Keep weight under control. The external form of obesity is discussed more in the society. But obesity is much more deadly. Being overweight increases the chances of heart problems.

. Do not compromise with sleep. It is very important to get at least 8 hours of sleep every night.

. Quit drinking, smoking.

Here are 7 tips to keep your heart healthy:

1. Exercise 30 minutes every day.

2. Moderate balanced diet.

3. Keep the mind happy.

4. Stay active.

5. Lose weight.

. Get enough sleep.

. Alcohol, smoking cessation.

Follow these rules every day. You will feel the benefits in the long run. Share the tips with your loved ones.

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