health and fitness

sun bathing means the activity of sitting or lying in the sun, especially to tan the skin. sun light is necessary for our health. without sun light life cann't be imagineable. Excessive exposure to the sun can harm our skin. But sun exposure can help to make body vitamin.D naturally. Although vitamin.D is present in some foods such as fish, egg yolk, milk but this is not sufficient for our body needs. That's why sun bathing is essential for our daily routine.  Benefits of sun bathing 1. Reduced depression  Sun light triggers the brain to produce serotonin, a hormone that helps to reduce depression. spending time in sunshine will help to boost mood. 2. Better sleep Sun bathing will helps to improve the sleep capability of body. 3. Bone health Sun light is full of Vitamin. D , vitamin D helps to absorb more calcium in the bones. As we know that calcium is necessary for bone health, it prevents the osteoprosis and arthritis. 4. Boost immunity

                                                            Avocado Avocado is green pear-shaped fruit also known as alligator-pear or butter-pear. It is loaded with vitamins, anti-oxidants and fats. It is enriched in mono-unsaturated fatty acids (MUFA). Avocados are  a great source of nutrients, including: Folate. Magnesium. Potassium. Riboflavin (Vitamin B2) Niacin (Vitamin B3) Pantothenic Acid (Vitamin B5) Pyridoxine (Vitamin B6) Vitamin C Amount Per   100 grams 1 cup, sliced (146 g) 1 cup, cubes (150 g) 1 avocado, NS as to Florida or California (201 g) 1 cup, pureed (230 g) 100 grams Calories   160 % Daily Value* Total Fat   15 g 23% Saturated fat  2.1 g 10% Polyunsaturated fat  1.8 g Monounsaturated fat  10 g Cholesterol   0 mg 0% Sodium   7 mg 0% Potassium   485 mg 13% Total Carbohydr...

  Introduction of kiwi kiwifruit is also known as chinese goose berry. It is a small berry of fuzzy brown exterior and green sweet and tangy edible flesh. It is enriched in vitamin C, vitamin K, vitamin E, folate, anti-oxidants and potassium.                                                                 Nutritional Contents     Nutrient Amount in 1 kiwi (69 g) Daily adult requirement Energy ( calories ) 42.1 1,600–3,000 Carbohydrates (g) 10.1, including 6.2 g of sugar 130 Fiber (g) 2.1 22.4–33.6 Calcium (mg) 23.5 1,000–1,300 Magnesium (mg) 11.7 310–420 Phosphorus (mg) 23.5 700–1,250 Potassium (mg) 215 4,700 Copper (mcg) 90 890–900 Vitamin C (mg) 64 65–90 Folate (mcg) 17.2 400 Beta carotene (mcg) 35.9 No data Lutein & zeaxanthin (mcg) 84.2 No data Vitamin E (mg) 1.0 15 Vitamin K (mcg) 27.8 75–120 Benefits...