Coenzyme Q10

Coenzyme Q10 is an organic chemical compound produced by almost all cells of the body. Its antioxidant properties have caused that many manufacturers of supplements present coenzyme Q10 as an elixir of youth, which inhibits the aging process and prevents the development of civilization diseases. Is this really the case, you will learn from the following article.

1. What is Coenzyme Q10?
2. Coenzyme Q10 – properties
3. Coenzyme Q10 – application
4. Coenzyme Q10 – shortages
5. Coenzyme Q10 – sources
6. Is it worth to supplement Coenzyme Q10?

1. What is Coenzyme Q10?
Coenzyme Q10 (abbreviated CoQ10) is a fat-soluble chemical compound from the quinone group. Vitamin K belongs to the same group of compounds. Other names of coenzyme Q10 are ubiquinone and vitamin Q10. Coenzyme Q10 is synthesized in the body and has mainly functions related to cellular respiration. Its highest concentration occurs in metabolically active organs like the heart, liver, pancreas and kidneys, and the lowest in the lungs.

The name Q10 refers to the chemical group to which it belongs, quinones in English are quinone hence Q. In contrast, 10 means ten isoprene groups under construction of this compound.

2. Coenzyme Q10 – properties
Coenzyme Q10 plays an important role in the process of cellular respiration, which takes place in the energy centers of the cell – mitochondria. Coenzyme Q10 is a cofactor in the electron transport process in mitochondrial membranes, which makes it possible to convert carbohydrates and fatty acids into adenosine 5-triphosphate (ATP). ATP is a type of cellular battery that is constantly charged during cellular respiration. The energy stored in ATP is indispensable in virtually any process taking place in the cells.

Coenzyme Q10 is also a very efficient cellular antioxidant.

The functions of Coenzyme Q10 as an antioxidant are based on

– preventing the oxidation of lipids and proteins in the cell, including so-called bad LDL cholesterol;

– preventing the introduction of mutations into DNA and the formation of tumors;

– regeneration of other cellular antioxidants, which additionally strengthens the antioxidant systems.

Due to this coenzyme Q10 is so important in the protection of cells against aging and development of civilization diseases. Coenzyme Q10 is present in the cell in two forms – oxidized (ubiquinone) and reduced (ubiquinol and hydroquinone). It is in the reduced form of coenzyme Q10 that it works more effectively, which is why it most commonly occurs in the body in this form.

The key to understanding the antioxidant properties of Q10 coenzyme, but also other antioxidants, is to explain what oxidative stress is and why it is harmful to the body.

Oxidative stress is an imbalance between the amount of free radicals produced in the cell and the availability of antioxidants. Free radicals are very chemically reactive molecules that can damage cellular structures by oxidation. Reactivity of free radicals results from the lack of electron on the last molecular orbital. As a result, free radicals try to make up for it, take it away from other molecules, eg proteins or fats in the cell. The result is their oxidation. The formation of one free radical leads to subsequent formation, which initiates a harmful chain reaction. Free radicals may arise as a result of cell metabolism, but their production intensifies with age and by a number of factors such as abnormal lifestyle or chronic diseases.

Toxicity of free radicals is neutralized by antioxidant compounds like coenzyme Q10, but also vitamins C and E. When antioxidants give up the electron to the free radical, they do not become free radicals themselves, therefore they interrupt the harmful chain reaction caused by free radicals. A deficiency of these substances in the body intensifies oxidative stress. Therefore, coenzyme Q10 is so important in protecting cells against accelerated aging and the development of lifestyle diseases.

Another important function of coenzyme Q10 is its ability to regenerate other antioxidants, such as vitamin E. When antioxidants give up the electron to a free radical, they need to be regenerated because they can not continue to perform their functions. In this case, coenzyme Q10 acts as a regenerating compound. The amount of coenzyme Q10 in cell membranes is 3 to 30 times greater than in vitamin E, which further underlines its role in the cell.

The antioxidant effect can also protect against cardiovascular diseases. Coenzyme Q10 prevents the oxidation of harmful LDL cholesterol molecules, which in oxidized form (oxLDL) has radiosensitive properties.

3. Coenzyme Q10 – application
Coenzyme Q10 was first isolated in 1957 by Crane from cow’s heart mitochondria. A few years later, coenzyme Q10 aroused interest in the scientific world, because it was observed that patients with tumors have decreased blood levels. It was found that coenzyme Q10 may have an indirect influence on the development of cancer cells, which is one of the protective elements of the immune system. Substances analogous to coenzyme Q10 inhibit the growth of tumor cells in cell lines and in laboratory animals. Concentration of coenzyme Q10 in the blood may also be related to the prognosis of some cancers.

Research results are promising, where it has been proven that coenzyme Q10 shows protective properties in patients with tumors treated with cytostatic drug doxorubicin. The drug is characterized by high cardiotoxicity, and studies have shown that supplementation with coenzyme Q10 may reduce it.

Other areas that hope for coenzyme Q10 are dermatology and cosmetology. The use of coenzyme Q10 in cosmetics results from its beneficial effects on the skin. Oxidative stress, which can be exacerbated in keratinocytes, eg in a relationship with inappropriate lifestyle and exposure to UV radiation, can be compensated by supplementation with coenzyme Q10 or the use of cosmetics with its content.

4. Coenzyme Q10 – shortages
Factors that reduce the amount of coenzyme Q10 in the body are:
– genetic mutations;
– age;
– diseases, e.g. cancers;
– some medicines, eg statins, blood glucose lowering drugs (glibenclamide, tolazamide);
– chronic psychological stress;
– drugs;
– incorrect diet.

The level of coenzyme Q10 in tissues decreases with age, because its internal production is less efficient and at the same time its consumption increases. This is due to the fact that with increasing age, the level of oxidative stress increases. In addition, factors such as incorrect diet and smoking may reduce its availability.

Synthesis of coenzyme Q10 in the cell is a complicated process that requires the participation of various vitamins – C, B2, B5, B6, B9, B12, therefore vitamin deficiencies may also reduce the concentration of coenzyme Q10.

Mewalonian is one of the most important precursors for the synthesis of coenzyme Q10. Mevalonate is also a precursor to cholesterol synthesis, so drugs such as statins reduce its availability in the body. Due to this, statin supplementation may be considered in people using statins.

Congenital deficiency of coenzyme Q10 is a genetic disease. The cause of the disease are mutations of genes coding for coenzyme Q10 – genes from the COQ group. Most often, mutations appear in the genes COQ2, COQ4, COQ6, COQ8A and COQ8B. It is an extremely rare disease and occurs in less than 1 person in 100,000. The first symptoms of the disease appear during infancy and include serious dysfunctions of many organs.

5. Coenzyme Q10 – sources
The content of coenzyme Q10 in the body is estimated at about 2 grams, of which 0.5 grams must be exchanged daily either by internal synthesis or delivered with food.

The richest in coenzyme Q10 are meat and fish, because these products contain cells with a large amount of mitochondria, as well as fat. Coenzyme Q10 is well soluble in fats. In products of plant origin, coenzyme Q10 is found in significant quantities in oils from the legume and brassicaceae family. Nuts also have a moderate amount of coenzyme Q10. The content of coenzyme Q10 in food products may vary depending on cultivation methods and latitude, especially in plant products.

The content of coenzyme Q10 in the diet of people living in developed countries is from 3 to 6 mg a day and comes mainly from meat products. Such supply is not enough to compensate for the decreasing Q10 coenzyme synthesis with age. In addition, products rich in coenzyme Q10 like meat and offal should not be consumed in large quantities.

Table 1. Coenzyme Q10 content in selected food products

Source Pravst I. et al., Critical Reviews in Food Science and Nutrition 2010.

With the emergence of the idea of ​​functional food, the implementation of methods leading to the enrichment of various products in coenzyme Q10 has begun. However, due to the chemical properties of the coenzyme Q10, this is not easy.

Such strategies include
– adding coenzyme Q10 to food during its production
– enrichment of animal feed with coenzyme Q10
– the use of genetically modified plants that would contain large amounts of coenzyme Q10.

6. Is it worth to supplement Coenzyme Q10?
As long as the synthesis of coenzyme Q10 is normal in the body, food sources are not important. However, when the body ages or the factors that reduce its synthesis, the supply of coenzyme Q10 from external sources becomes important.

The amount of coenzyme Q10 delivered with food is not enough to raise its level in the blood, therefore, for this purpose, supplementation is recommended at a dose of 100 mg / day. Studies show that this supplementation can raise the level of coenzyme Q10 in the blood by about 2 g / mL or more.
Coenzyme Q10 is a widely used in the world dietary supplement and at the same time very safe. This has been confirmed in many controlled clinical trials.

It has been observed that a dose of 100 mg / day or more may cause insomnia, and a dose of 300 mg / day taken over a long period of time may increase liver enzymes, but without signs of damage.

Beneficial effects of coenzyme Q10 supplementation have been observed in some diseases such as cardiovascular and neurodegenerative diseases, diabetes or metabolic syndrome.

It should be borne in mind that supplementation with coenzyme Q10 may reduce the response to anticoagulants, eg warfarin, and reduce the need for insulin in diabetics.

Lesser GJ et al., A randomized, double-blind, placebo-controlled study of oral coenzyme Q10 to relieve self-reported treatment-related fatigue in newly diagnosed patients with breast cancer, “The Journal of Supportive Oncology 2013, 11 (1) , 31-42.
Pravst I. et al., Coenzyme Q10 in Food and Nutrition 2010, 50 (4), 269-80.
Jolliet P. et al., Plasma coenzyme Q10 concentrations in breast cancer prognosis and therapeutic consequences, International Journal of Clinical Pharmacology and Therapeutics 1998, 36 (9), 506-509.
National Cancer Institutes website (NIH) Coenzyme Q10 (PDQ®) -Health Professional Version, https // / about-cancer / treatment / cam / hp / coenzyme-q10-pdq (24/11/2017).
National Cancer Institutes website (NIH) Genetic Home Reference, Primary coenzyme Q10 deficiency, https // / condition / primary-coenzyme-q10-deficiency # diagnosis (24/11/2017).
Overvad K. et al., Coenzyme Q10 in health and disease, European Journal of Clinical Nutrition 1999, 53 (10), 764-770.
Pepping J., Coenzyme Q10, American Journal of Health-System Pharmacy 1999, 56 (6), 519-521.
Kaikkonen J. et al., Determinants of plasma coenzyme Q10 in humans, FEBS Letters 1999, 443 (2), 163-166.
Hathcock JN and Shao A., Risk assessment for coenzyme Q10 (Ubiquinone), Regulatory Toxicology and Pharmacology 2006, 45 (3), 282-288.
Bonakdar, RA, Guarneri E., Coenzyme Q10, Am. Fam. Phys 2005, 72, 1065-1070.
Hoppe U. et al., Coenzyme Q10, and cutaneous antioxidant and energizer, BioFactors 1999, 9, 371-378.


Diet first!

Diet – a term that torments most athletes. What? How? How much? Some people find it difficult to understand that it is enough to eat a healthy diet. Do not clog yourself with sweets. Try to cook yourself instead of eating fast food. Of course, this rule applies to people who train recreationally.

And what about people who are preparing for a competition? And what to eat on the day of the competition? This is not normal training, most likely the body will be subjected to a double effort and we must help him.

The role of diet in training

As in any sport, the diet plays a big role in Street Workout. One of the main ideas of Street Workout is to lead a healthy lifestyle. Healthy lifestyle – I mean meals prepared from healthy products only at home, not eating junk food and sweets. I have been eating a more strict diet for some time. Before that, I ate what was cooked at home by my mother or me.
Of course, the products we eat will depend on our well-being, and most importantly, our regeneration after training.
Two-Per-Day Tablets
Of course, you can ask someone who is experienced in the diet based on natural products, but as I wrote before, I ate what was cooked at home, and also I did not count calories.

If someone has a problem with being overweight, then arranging a diet will allow you to achieve your goal faster.

When I decided to return to the competition and actively participate in them, I had to change the approach to eating a bit. I began to count the number of calories consumed daily. I have reduced the number of fats. The biggest challenge was to determine what to eat before the competition, exactly on the day of the competition. I hate to feel heavy before the start, so before the competition preparing meals is a priority for me.

We start in the morning

You will not fight much without energy. You must know well what products give you the most energy and which are quickly absorbed.

You should also watch what your body reacts best to. For example, I know that I can not eat a lot of carbohydrates. During the performance, the muscles swell quickly. If I have a competition early in the morning, I try to plan the time so that after eating the planned meals to take off, we have 2 to 3 hours of space.
Orange Triad + Greens
In this case, about two bags of rice work well for me with a sweetener or a bit of honey. I do not eat bananas because they lie in my stomach and I feel lethargic. In my case, it may be as well rice wafers with boiled eggs.

Professions around noon – you can sleep

Yes, the first thought of the player, when he learns that the competition starts around noon – I will sleep longer. Healthy sleep is one of the elements that make up the competition. However, remember that too much sleep can harm your well-being. How long would our sleep not be, the obligation to deliver \ fuel \ to the body remains. If the start time of the competition falls around midnight, I try not to limit myself only when it comes to carbohydrates.
In this case, I increase fats, protein and reduce carbohydrates. The principle of eating planned meals 2 hours before the start is. I prepare for example scrambled eggs with onions, tomatoes and ham, 2/3 rice wafers. Then yogurt with a bit of oatmeal, raisins, Italian nuts, lasagna. So far, this meal has worked best.

You start twice?

It is a big challenge for our bodies, both mental, as well as physical. If before the first performance I am still able to with lightness to look after food, it is very tempting in this break, to eat something high-calorie. This is due to that I ate a good few hours ago, and also because of the effort at the first performance.
In this case, before the first performance, I try to eat fats, carbohydrates, and before the other mainly carbohydrates. It is hard for me to talk about the amount of everything because it is an individual matter. I like still cold citruses because they refresh well.

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Bee pearls

Pierz is a little known product produced by bees. It has several pro-health properties and has a high nutritional value. It is worth using this product to nourish the body and improve immunity.

Acquiring bee colonies
Bee is produced by bees from pollen. The so-called collector bees have special baskets on the legs and collect pollen grains mixed with a small amount of secretion of the salivary glands and nectar. Then the resulting mixture is taken over by the bees present in the hive and carefully laid in slices. Subsequently, the pollen is moistened with saliva mixed with honey and whipped with layers. The upper layer is additionally covered with wax. Most often, bees gather her near the brood. Under these conditions, feathering is caused by the lactic fermentation process. The resulting lactic acid has a preservative effect and protects against deterioration. Bee is mainly food for bee larvae and a good source of protein for adults.
Almond-coconut cream with honey
Bee brood – chemical composition
Pierz composition resembles pollen. It should be noted, however, that the bioavailability of ingredients improves as a result of fermentation. The composition contains proportionally the most carbohydrates (13-55%) – the majority of simple sugars, mainly glucose and fructose.

Sugar Free Syrup

Pierz also consists of water – 20-30%, protein is 10-40% of the composition. It contains 25 amino acids, including exogenous ones, which must be delivered to the body with food (methionine, lysine, threonine, histidine, leucine, isoleucine, valine, phenylalanine and tryptophan). This product also contains ribonucleic acid.

The broiler contains fats in the amount of 1-20%. They are both saturated and unsaturated fatty acids. Particularly beneficial for health is alpha-linolenic acid, from which the eicosapentaenoic and docosahexaenoic acids are produced in the body. It is also worth mentioning beta-sitosterol that reduces the absorption of cholesterol in the intestines.

Fish Oil 1000mg

Bee contains biologically active compounds, including polyphenols in an amount of 1.6%. Mainly they are flavonoids, leukotrienes, catechins, and phenolic acids. The largest amounts are glycerides of kaempferol, isorhamnetin and quercetin as well as chlorogenic acid.

This product contains numerous invertase enzymes, catalase, pepsin, trypsin, lipase, lactase.

Pierz is characterized by a significant amount of vitamins. The amount of vitamin C can reach up to 300 mg / 100 g. This product also contains vitamins B, B1, B2, B6, nicotinic acid, pantothenic acid, folic acid, biotin, rutin and inositol, and fat-soluble vitamins – provitamins A and E.
Vitamin C with Quali-C 1000mg
Among the minerals, potassium, magnesium, calcium, and sodium, copper, zinc, chromium, manganese, molybdenum, cobalt, silicon, selenium and iron are all worth mentioning. During the fermentation process, the content of simple sugars and lactic acid increases. Part of the protein is broken down into peptides and amino acids. This contributes to the improvement of bioavailability.

The increase in the nutritive value of feathers concerning pollen also results from the addition of digestive enzymes, organic acids, and antibiotic substances by the bees during the production of the product.
Life Force with Iron
Health properties and health of bee colonies
Bee, unlike honey, is not sweet but has a sour taste. The recommended daily dose should not exceed three teaspoons a day. This product can be taken alone in combination with honey, water or milk. It is best to take the feathers twice daily in a dose of 10 g.

The anti-cancer effect of the feathers results from the presence of unique compounds such as oleanolic acid, its b-ursolic acid isomer, and betulin. They inhibit the formation and differentiation of cancer cells and the process of angiogenesis, which is particularly important in the development of cancer.
Easy Cleanse
Similar substances include caffeic acid, chrysin, quercetin and kaempferol.

Because of its unusual qualities, Pierzga is often called the food of the gods or the cradle of youth. This is one of the oldest dietary supplements. It is mainly recommended for active people due to the effect on increasing physical fitness. The consumption of feathers also affects the absorption of oxygen by the tissues.

Pierz has nutritive, antibiotic and immunostimulatory properties. This product can be used to support the treatment of diseases such as chronic hepatitis, chronic tonsillitis, cardiological diseases or iron deficiency anemia.

The inhibition of bacterial growth is mainly due to the content of protein substance – bacteriocin. It inhibits the growth of Gram-positive bacteria from the Listeria genus.

Bee is a product with high antioxidant potential. The scavenging capacity of free radicals was determined at 72-94% and 71-92% in the ABTS + and DPPH reaction systems, respectively.

Side effects of bee colonies
Bee brood can not be used by people who are allergic to products made by bees. Otherwise, its consumption does not cause any side effects.

Bee is a safe product, containing ingredients that strengthen the body, improve immunity, as well as prophylactically acting against certain types of cancer. The high antioxidant potential and the abundance of minerals and vitamins make it a valuable addition to your daily diet.

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Vegan pyramid of proper nutrition

The vegan diet is currently a very popular nutritional trend. It is a very restrictive version of a vegetarian diet, which consists of eliminating from the menu the meat, fish, eggs, milk and its products, and even honey, which is a product of bees. So how does a vegan pyramid of proper nutrition look like? Is there any risk of deficiency when using this diet? We will also present a few recipes for vegan milk, a drink that is a vegan substitute for standard cow’s milk.

What is veganism?
Veganism is a lifestyle that mainly involves the use of a radical variety of vegetarian diet, that is, which is based on vegetable products. Unlike vegetarianism, veganism completely excludes from the menu not only meat but also milk, cheese, eggs, and honey. However, veganism is not only the use of a meatless diet but also the elimination of animal products from all other aspects of life.

Vegan pyramid of proper nutrition
Despite the exclusion of all animal products from the vegan diet, it is considered a very varied way of feeding. The vegan pyramid indeed deviates from the pyramid of healthy nutrition and physical activity, which is in force in Poland but combines the emphasis on the recommended high consumption of vegetable products.

At the base of the vegan food, the pyramid is, of course, vegetables and fruits. It is recommended to eat mainly raw, as least processed vegetables and fruits. It is also worth paying attention to the fact that they are colored – orange, yellow, green or blue. Then they provide our body with various vitamins and minerals. In the vegan diet, the ratio of fruit to vegetables should be 1 4.

At the next level of the pyramid, there are cereal products, which are a very good source of dietary fiber, iron, magnesium, zinc and B vitamins. Of course, it is best to choose whole grain products, such as whole-grain sourdough bread, oatmeal, buckwheat, millet, all kinds of groats, brown rice, wholemeal pasta. At the next level of the vegan pyramid, instead of dairy, there are vegetable drinks, preferably enriched with vitamin B12, iron, and omega-3 acids. You can prepare them, for example, from soybeans, nuts, coconuts or cereals.

The source of protein in the vegan diet are legume seeds. It should be included in the menu every day to avoid possible protein deficiencies. Legumes are worth eating with the addition of raw vegetables, which are a source of vitamin C. At the penultimate level of the pyramid, there are omega-3 acids. Due to the lack of fish in the vegan diet, it is worth to bet on plant sources of fatty acids, e.g. rapeseed oil, linseed oil, olive oil, linseed, chia seeds or nuts, mainly Italian ones.

At the very top of the vegan food, the pyramid is sugar. He is indeed vegan, therefore the temptation to limit it is large. This does not mean, of course, that it is recommended to eat it. Both those who come to life in the standard Pyramid of healthy nutrition and physical activity, as well as those who are on a vegan diet, should limit to a minimum the consumption of simple sugars, highly processed, fried and fatty foods.

In addition to the above-mentioned permitted products in the vegan diet, hydration is equally important. It is worth consuming water in the amount of about 1.5-2 l / day. Also, you can include all vegan drinks in the diet, such as coffee, tea, natural fruit and vegetable juices.

Some useful tips before starting a vegan diet
If we are considering the transition to veganism, it is worth doing it gradually, systematically, never from day today. It is necessary to eliminate meat, fish, eggs and dairy products from our daily menu, however, each of these products must be eliminated one by one, eg every two weeks we exclude one group of products from the diet. It is also worth learning to replace traditional culinary techniques, such as frying, their healthier counterparts, such as steaming and baking. Thanks to this, the vegan diet will contain more nutrients contained mainly in vegetables and fruits.

Risk of shortages in the vegan diet
Undoubtedly, a diet based on plant-derived products is helpful in the prevention of many diseases and achieving a slim figure. However, to achieve satisfactory results, the vegan diet must be properly balanced. Unfortunately, when eating a vegan diet, the occurrence of nutritional deficiencies is highly likely.

The most common shortages concern:
– proteins – to avoid its deficit, one should consume green leafy vegetables, legume seeds, nuts, seeds, tofu, quinoa and vegetable drinks;

– calcium – to minimize the risk of deficiency of this mineral it is worth to diet full of green leafy vegetables, broccoli, almonds, dried apricots, hazelnuts, tofu, sesame, amaranth, quinoa, and enriched plant drinks;

– iron – to minimize the risk of shortage, one should consume legume seeds, nuts, cereal, green leafy vegetables, beets and beetroot leaven, seeds and parsley;

– omega-3 fatty acids – mainly due to the non-use of marine fish, it is worthwhile that the vegan diet abounds in products such as rapeseed oil, linseed oil, olive oil, hemp seeds, nuts or seaweed.

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Vitamins are essential for our body, condition development, growth, and health. For the most part, these are exogenous compounds that we must provide with food. Deficiencies called avitaminosis to cause a variety of diseases resulting from disorders of the processes in the body. Where will we find them? What exactly will they save us from? Do we supply the right amount with a diet?

Division of vitamins
Vitamins have been divided according to the physical properties to which solubility belongs. Therefore, we stand out
– water-soluble vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 ​​(pyridoxine), B12 (cyanocobalamin), C (ascorbic acid), biotin, folic acid;
– fat-soluble vitamins A (retinol and derivatives), D (cholecalciferol), E (tocopherol), K (phylloquinone).

The human body can store fat-soluble vitamins mainly in the liver. If the supply is too high, hypervitaminosis with toxic effects on the body may occur. The situation is different in the case of water-soluble vitamins. Excess is excreted in the urine, which is why it is important to ensure their optimal supply with food every day.
Vitamins and Minerals 100%
Vitamins can also be ordered due to construction. All B vitamins have a nitrogen molecule, therefore they are included in nitrogen compounds, while the other vitamins are classified as nitrogen-free.

Vitamin functions
The concept of the vitamin was introduced by the Pole Kazimierz Funkek in 1911. The name comes from the combination of two words – vita (life) and amine (a compound of a basic nature). The Polish scientist discovered and named vitamin B1, valuable in the fight against beriberi disease (resulting from disorders of carbohydrate degradation, affecting damage to nervous and muscular tissue). The name itself indicates how important vitamins and vitamins are to live.

The group of fat-soluble vitamins is hydrophobic and polar molecules. Their structure and properties affect the functions performed in the body, the main one is participation in the regulation of calcium-phosphorus and the blood coagulation process. We also know that they are necessary for the process of seeing and creating epithelial tissue.

In contrast, water-soluble vitamins are coenzymes or co-factors of various in-vitro processes. They participate in the metabolism of proteins, fats, carbohydrates, and minerals.

Sources of vitamins
Vitamins can be found in both plant and animal products. Sea fish are rich in vitamins A and D, and walnuts and vegetable oils are a good source of vitamin E. Vitamin K can be found, among others, in green leafy vegetables and egg yolk. Whole grains, liver, and yeast are characterized by the richness of vitamins from group B. Vitamin C with antioxidant activity can be found in citrus, red paprika and wild rose. Demand for vitamins
The body’s demand for vitamins is very diverse. They are determined based on physiological status, age, sex, and physical activity. As mentioned before, vitamins are substances that we have to provide from the outside. However, under specific physiological conditions, the human body can synthesize several of them from provitamins. These include vitamin A synthesized from carotenoids, vitamin D3 from 7-dehydrocholesterol, vitamin PP as a tryptophan derivative. The bacterial flora in the gastrointestinal tract can synthesize some B vitamins and vitamin K.

Although vitamins do not provide energy for our body and are not building material, they are necessary for proper functioning. A monotonous diet, stress and excessive physical activity can lead to the weakening of the body due to the lack of adequate amounts of vitamins. We should include as many foods rich in particular vitamins as possible in our diet. It will allow us to enjoy health and vitality for many years.

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Chia seeds

Chia seeds belong to products known as functional foods. Although they were known already in the pre-Columbian period, they have only recently returned to favor. It is hard to find a more nutritious product that is also a source of antioxidants and fiber. Check why you should include chia seeds in your diet.

Chia seeds – basic information
Chia seeds are actually the fruit of a herbaceous Salvia plant. Salvia hispanica, commonly called chia, is a plant native to Mexico. The name hispanica arose from the mistake of Charles Linnaeus, who on the new land mistook it for another plant found in Spain. She was cultivated by the Aztecs and the Maya. In pre-Columbian times, chia seeds were one of the basic elements of the then diet, alongside maize, amaranth and beans. They are inseparable from their denominations. People sacrificed them to their gods. As an element of religious worship, they were condemned to oblivion by European conquistadors.

It was not until the twentieth century that they returned to favor. Salvia hispanica is currently grown in Mexico, Bolivia, Peru, Argentina, Australia, Colombia, Guatemala, Africa and Europe. Chia seeds can be completely black or interspersed with white spots. Today, they are available in almost every supermarket, and we will pay for them from a dozen to thirty zlotys per kilogram. They will work as an interesting addition to many dishes. However, it is not the culinary aspect that is the essence of this article. No less interesting is the rich composition of these inconspicuous seeds.

Vitamin Code Raw Prenatal

Chia seeds – composition
Chia seeds are a rich source of many ingredients that vary depending on the variety and conditions in which the plant is grown. Nevertheless, it seems that some components constitute a permanent core. What is extremely valuable to us is mainly polyphenols and flavonoids. About 500 kcal, 31 g of fat, 42 g of carbohydrates, 34 g of fiber, 17 g of protein, 400 mg of potassium, 1.6 mg of ascorbic acid, 7.7 mg of iron, 335 mg of magnesium are contained in 100 g of chia seeds. , 631 mg of calcium, 54 IU of vitamin A. Because it is a plant product, we do not even find a milligrams of cholesterol.

The high calcium content also attracts attention. Although we know that the best absorbed calcium can be found in dairy products, it is worth thinking about the use of chia seeds as a supplement to this element in the daily diet. This is particularly beneficial for vegans who are constantly looking for a good alternative to animal milk. It can not be concealed that due to the high content of fiber calcium will not be so well absorbed. At the same time, it does not detract from the benefits that Salvia hispanica offers us.

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Chia seeds contain both soluble and insoluble fiber. It is the soluble fraction that is responsible for the formation of a jelly-like consistency after the contact of chia seeds with water. This property is eagerly used by food producers. At home, we can also use it. If the problem of painful erosion on the stomach mucous membrane afflicts us, help in soothing the symptoms may bring a drink on an empty stomach. Remember to keep at least 1.5 hour away from taking medication, so as not to interfere with their absorption.

We know for a long time that fiber is an indispensable element of nutrition. It does not change the fact that in the so-called the Western diet is still not enough. This is a serious problem, considering how important it is in maintaining health. Soluble fiber thanks to the formation of gels delays the absorption of glucose from the intestines, reduces the absorption of cholesterol, increases the feeling of satiety. Insoluble fraction provides adequate peristalsis and prevents the development of pathogenic bacteria in the intestine. In the prevention of cardiovascular diseases, it is recommended to include approx. 30 grams of fiber per day in the diet! 3 tablespoons of chia seeds will provide us with over 1/3 of this amount. However, this is not the only argument for the fact that it is worth taking them into account when arranging the daily menu.

Chia seeds – a source of antioxidants
The coffee acid present in chia seeds belongs to the group of phenolic acids. It is a cinnamic acid derivative. We will also find him, among others in apples, pears, plums, tobacco leaves. Its operation is multifaceted. It is famous above all for its antioxidant properties. It also protects cells lining blood vessels against the adverse effects of LDL cholesterol (the so-called bad cholesterol).

Chia seeds are rich in flavonoid compounds. In the largest amount (a lot depends on where it comes from) we will find kemferol and quercetin. They are mainly responsible for the antioxidative action of chia seeds. These compounds are able to scavenge free radicals. Why are antioxidants so important? There are many reasons. They reduce the risk of chronic diseases such as cancer, cardiovascular disease, and neurodegenerative diseases such as Alzheimer’s or Parkinson’s.

Chia seed oil
Traditionally used in medicine since antiquity. It was used for eye infections and stomach ailments. The oil is 20-50% of seed content. It contains many valuable ingredients, such as tocopherol or carotenoids. In addition, it abounds in polyunsaturated fatty acids (WKT) from the omega-3 family. Already a portion of 7 g of seeds satisfies one hundred percent of the daily demand for the FFA! You do not have to remind people how important they are in their daily diet.

They have anti-inflammatory, anti-arrhythmic and anti-sclerotic effects. Chia seed oil is easily available. We find it in health food stores. The price of this product is around a dozen or so zlotys per 100 ml. Chia joined the group of products known as functional foods. Functional food in addition to nutritional properties brings other benefits to the human body.

Chia seeds – recipes

No doubt, it’s worth turning the chia seeds into your daily diet. Below are some recipes for their use.

Chia fresca
– 2 glasses of water or coconut water, 500 ml,
– 1.5 tablespoons of chia seeds, 15 g,
– a spoon of lemon juice, 10 g,
– sugar to taste, 5 g.

Nutritional value for the whole portion
calories – 166.9 kcal,
protein – 3.6 g,
fats – 4.6 g,
carbohydrates – 22.9 g,
fibers – 5.4 g.

The way of making
Chia seeds should be thrown into water and mixed thoroughly. Set aside for about 10 minutes. After the indicated time, you can add lemon juice and sugar to taste. This inconspicuous drink with a sticky consistency is an excellent source of omega-3 fatty acids, magnesium, calcium, fiber and antioxidants. It is hard to underestimate its advantages.

Smoothie with pineapple and chilli
– 1 glass of pineapple juice, 250 ml,
– 2 tablespoons of chia seeds, 20 g,
– 1/4 papaya diced, 75 g,
– 1/3 of sliced ​​green cucumber, 60 g,
– ½ seedless serrano peppers, 30 g,
– 1 and ½ tablespoon of lemon juice, 20 g,
– 1 tablespoon of avocado oil, 8 g,
– 1 tablespoon of fresh grated ginger, 10 g,
– pinch of salt.

Nutritional value for the whole portion
calories – 375 kcal,
protein – 6.3 g,
fat – 14.9 g,
carbohydrates – 44.4 g,
fiber – 10.7 g.

The way of making
Pineapple juice should be mixed thoroughly with chia seeds and allowed to stand for 20 minutes. Form the gel together with papaya, cucumber, paprika, lemon juice, oil, ginger and salt. Drink the spill into two glasses.


Chrome – properties, sources and demand, deficiency and excess

Do you have the last (bigger than usual) appetite for sweets? This may be a symptom of chromium deficiency. The mineral is also regarded as a natural ingredient supporting the slimming process – but it is not the only properties of this mineral ingredient, so we will take a closer look at its properties. 

In commonly available sources of information one can find such statements that chromium helps to suppress excessive craving for sweets and hunger pangs. According to some descriptions, it also affects the rate of fat burning. Chrome has been known since 1797, but in the last 20 years it has been a career in the element supporting weight loss. The name of the mineral derives from the Greek word chroma meaning color. In the oxidation process, chromium forms various compounds of various colors. Today we already know that this metal has an important biological function and as one of the trace elements is needed for the proper functioning of the body. 


Here you can find supplements supporting your health – CLICK 


Chrome and metabolism 

Chromium is a microelement that performs various functions in the body. One of the fields of action of this mineral is the metabolism of glucose and fats. Chromium reduces the need of the body for insulin, therefore it is considered as an element that can effectively suppress the appetite for sweets. In the end, the desire for something sweet and wolf appetite occurs when there is a sudden discharge of insulin into the bloodstream and an equally rapid drop in blood glucose. Chromium also has an effect on cholesterol – the bad and the good. Proper supply of this mineral in the diet helps lower the level of bad cholesterol (LDL) while increasing HDL cholesterol. A diet rich in chromium thus favors maintaining a proper lipid profile. Chromium deficiency is one of the factors conducive to heart disease and atherosclerosis and diabetes. The participation of this element in metabolism is also related to the participation in the transformation of carbohydrates, proteins and fats. 

Dietary supplements versus natural chromium sources 

Most consumers asked about chromium will probably answer that it is a component of supplements that accelerate or support the slimming process. Meanwhile, few people can point to natural sources of chromium. The body does not need this element in large quantities – after all, it is a trace element. We will not find too much in food products. The most valuable sources of chromium are wholegrain cereals, seafood and fish as well as yeast and Brazil nuts. Among products of animal origin rich in chromium, eggs and beef as well as poultry meat are mentioned in the first place. Of the fruits, apples are the most abundant in this element. Relatively large amounts of chromium can also be found in wheat germ and green vegetables, which it gives color – in artichokes, broccoli, lettuce, green peas and asparagus. 

The problem of chromium deficiency appeared in the twentieth century 

Probably a problem with chromium deficiency appeared in the twentieth century – when there appeared highly processed products that dominated the menu. They do not contain chromium or contain this element in very small quantities. Meanwhile, the daily requirement of an adult human is about 25 to 35 μg (micro gram) of chromium per day. What is worse, the demand for chromium increases under the influence of such factors as 

– physical effort related to the performance of work 

– physical activity 

– high carbohydrate diet 

Opponents of dietary supplements believe that a properly composed menu will be sufficient to cover the demand for chromium. Supporters (read producers, sellers) encourage to prevent chromium deficiency by taking dietary supplements. Both are right. In practice, few people eat in such a way as to cover the demand for chromium and other elements. What’s more, the symptoms of chromium deficiency are so unspecific, that the patient rarely associates them with a reduced level in the body of this element. 

When the chrome runs out 

Among the symptoms of chromium deficiency one can mention, among others, such ailments as 

– headaches 

– increased irritability 

– anxiety 

– tiredness 

Less common symptoms include nausea, increased cholesterol and blood sugar, and lower mood. These are the consequences of long-term chromium deficiency. Interestingly, many patients also have an increased willingness to consume not only sweets but also alcohol, which may be related to the role of chromium in the metabolism. 

Excess chromium is more dangerous than a deficiency 

Proponents of chromium supplementation encourage its use prophylactically also as a supplement to a balanced diet – after all, if the diet is balanced, then nothing should be missing from the body. Therefore, the claims of supporters of supplements must be approached with a certain distance and above all with common sense. If the body receives a portion of chromium in the form of food and an additional portion of chromium in the form of a dietary supplement each day, after a certain period of time a dangerous increase in the level of this element may occur. 

These cases are rare, because most dietary supplements contain safe amounts of chromium and are not absorbed completely in the gastrointestinal tract – its bioavailability and dose are lower than in the case of anti-chromium drugs. However, taking the preparation (even the over-the-counter) according to the rules contrary to the manufacturer’s instructions may cause damage to the body in a few weeks, and more specifically to DNA. Persistent excess of chromium in the body may also lead to an increased risk of cancer development. 

Chromium deficiency affects carbohydrates metabolism, but the excess of this mineral also has a negative effect – it disturbs the production of insulin responsible for delivering sugar to the cells. The excess of chromium in the digestive tract makes it difficult to absorb zinc and iron. If you are taking dietary supplements containing chromium, control the level of these elements in the body, so that one of the health problems does not get two – anemia due to iron deficiency and zinc deficiency. 

Chrome for a slim figure 

The slimming effect of chromium is only an indirect result of maintaining the proper level of this element in the body. Absolutely incompatible with the current state of knowledge are the claims that chromium was to accelerate the rate of weight loss, or more accurately, the burning of body fat. Such theses are disseminated and build the mistaken belief among consumers that the more chromium in the body, the faster weight loss. 

The real influence of chromium on getting and maintaining a slim figure is related to metabolism. Taking care of the proper level of this element, we reduce the risk of hunger attacks, because the level of sugar is stable. However, rapid spikes of glucose in the blood can occur even in people who do not struggle with chromium deficiency. Dietary supplements containing chromium do not guarantee anything – meanwhile, consumers expect a reduction in the appetite for sweets. 

There are not many people who can refuse something sweet. In some patients chromium is responsible for the excessive appetite for sweets. For most people who have a problem with excessive appetite for sweets, however, there are unhealthy eating habits that have been cultivated for years or stress. Chromium supplementation alone is not enough to get rid of excess kilos – only the right diet and physical activity can work wonders. 


You can read also: Vitamins for her and for him – does it matter?


The biggest vitamin bombs

The end of winter and the beginning of spring, when most people feel sterilized after a typical winter diet low in vegetables and fruits, is the time in which we most want to supplement any deficiencies of vitamins and minerals. Therefore, for the sake of health, we are looking for a comprehensive vitamin and mineral preparation – a little to calm down the conscience, and a little for lack of knowledge, because the demand for most vitamins and minerals can be satisfied using conventional food. In this article I will present a few real vitamin and mineral bombs, which should be included in the diet – also as part of the prevention of deficiencies. 


Here you can find vitamins and minerals – CLICK


For many, hated as a childhood nightmare, it has such a great wealth of minerals and vitamins that it can no doubt be called a “bomb”

In 100g cooked or stewed chicken liver (for comparison, the recommended daily allowance for an adult male is shown in brackets) vitamin B2 – 2 mg (1.3 mg); Niacin 11 mg (16mg), vitamin B12- 16.8 mcg (2.4 mcg); folic acid – 162 mcg (400mcg), and quite quite a lot of vitamin A, B5, choline, B1 or even vitamin C. When it comes to minerals, iron and selenium are particularly important. Other elements, such as zinc, copper and magnesium, occur in much smaller quantities. In addition, the liver is a very good source of wholesome protein. 

This fruit is not very popular, which is a pity, because it has a lot to offer

In addition to the richness of vitamins such as vitamin K, folic acid, vitamin B6, vitamin E, vitamin C, pantothenic acid and in smaller amounts of vitamin A, B1, B2; avocado contains other extremely valuable ingredients for health. The most valuable are carotenoids (eg lutein, zeaxanthin, β-carotene, α-carotene, neoxanthin), phytosterols, beta-sitosterol, campesterol, stigmasterol and flavonoids. These compounds have a very high antioxidant and anti-inflammatory potential. A separate issue is considerable amounts of fiber and minerals – including potassium, zinc, manganese, magnesium and copper. 

Although their time was observed against their consumption due to the fact that they are a source of cholesterol, modern research has confirmed that egg consumption may even promote the improvement of lipid profile. So let’s look carefully at what the eggs have to offer. This is quite a lot, and in large doses, boiled eggs contain, among others, Vitamin B2 and B12, vitamin A and pantothenic acid, folates, vitamin E and choline, as well as selenium, zinc, iron and calcium. It is important to emphasize the particularly high content of carotenoids (lutein). 

The statistical Polish diet is poor in fish – it is often limited to eating a panga fillet, fried in breadcrumbs

Meanwhile, the purchase of fish does not have to involve a large financial effort – in addition to monkfish or halibut, there are more affordable, valuable fish species on the Polish market, such as herring, cod, pollock, etc. The benefits of regular fish consumption are invaluable. In 100g steamed salmon, we find the following valuable components of omega-3 fatty acids, vitamin D, niacin, vitamin B12, vitamin B1, as well as potassium and selenium.


You can read also: Vitamins, their bioavailability and changes during storage, baking and boiling


Why is it worth cooking with steam?

Drow cooking is an inseparable element of a healthy lifestyle.

As we know from all the methods of heat treatment, steam cooking is the most recommended one. What are the reasons for dieticians and doctors to prepare meals in this way and is it really worth investing in professional evaporation devices? 


Here you can find healthy fats – CLICK


Although we all know that frying is not the healthiest way to prepare meals, in fact not many people realize why.

First of all, fats used as a frying medium at high temperatures undergo thermooxidative transformations, the by-products of which are substances with extremely carcinogenic potential. In addition to frying very often we choose the wrong fats, which are simply not suitable for this (eg sunflower oil, soybean oil, grape seed oil). This way of preparing meals is very popular because of the taste – but it’s worth knowing that brown crunchy skin also has carcinogenic properties, especially if it is too brown. In addition, all fried products – unlike steamed ones, are hard to digest (may irritate the digestive tract), and because of high temperatures they are characterized by a reduced nutritional value (contain less vitamins, minerals and other non-energy compounds) with increased energy supply. 

Baking is definitely a healthier way of preparing meals than frying, but also without flaws.

Due to the fact that it does not require the use of additional amounts of fat, meals prepared in this way to a lesser extent contain harmful products of thermo-oxidative transformation. Beyond this dish baked dishes are not as hard to digest as fried ones. Nevertheless, the losses of nutrients are also relatively large. Baking meat or fish at temperatures above 150 degrees is also associated with the formation of poisonous compounds, such as pyridine derivatives, quinoline and quinoxaline, which have strong carcinogenic properties. Another issue is the organoleptic properties of prepared dishes, which are often overdone or hard. 

When cooking in the water, we choose the option more favorable than frying or baking – certainly friendlier for the gastrointestinal tract and our figure. Nevertheless, a significant difference between cooking in water and steam, are the loss of vitamins and minerals. In addition, the taste of dishes boiled in water is far from ideal – it is sometimes insipid and less expressive. 


You can read also: Vitamins, their bioavailability and changes during storage, baking and boiling


Why is it worth eating raspberries?

Raspberries belong to fruits that are distinguished not only by their unusual aroma and exceptionally pleasant taste, but also by having a high pro-health value. Unfortunately, in the fresh form, they are only available for a relatively short period of the year, hence it is worth using this time well and filling them with food. Why? Here are the five most important reasons. 


Here you can find vitamins and minerals – CLICK 


Even people who use extremely low-carb diets can safely afford a portion of raspberries, 100g of these fruits provide, indeed, about 10 – 12g of total carbohydrates, but more than half of this dose is dietary fiber. Sugars such as glucose and fructose are just from 4 to 5g, which is almost three times less than in apples and even five times less than in bananas. Of course, the low content of digestible carbohydrates also translates into low calorific value of these fruits. 

Raspberries are a good source of vitamin C with antioxidant properties that protects our body against the negative effects of free radicals.

In 100g of these fruits is about 25-30mg of vitamin C. In addition, raspberries are also a decent source of vitamin K involved in blood coagulation processes and folic acid necessary for the proper functioning of the nervous system and involved in the formation of blood cells. 

In the composition of fat-burning preparations, you can often find a component hidden under the name raspberry ketone. This is called raspberry ketone, which – as the preliminary research shows – affects the activity of catecholamines such as norepinephrine and intensify the fat burning process. Some sources suggest that raspberry ketone may favorably affect parameters such as insulin sensitivity, which is also a highly desirable phenomenon. I do not think I need to add that fresh raspberries are the natural source of this compound. 

Phenolic compounds and anthocyanins present in raspberries can suppress the activity of inflammatory mediators and reduce the intensity of the inflamation process (chronic inflammation). Considering that our modern diet is characterized by a high proportion of pro – inflammatory compounds and bearing in mind the fact that many dangerous diseases have inflammatory background (including obesity, atherosclerosis) the raspberry properties described above become extremely valuable


You can read also: What are raspberry ketones and how do they work?