Organic silicon

Organic silicon is a natural element found in foods such as oats, corn, rice and barley but that is mainly used as a food supplement in liquid or capsules to strengthen nails, hair and help in rejuvenation and skin elasticity.

This supplement can be purchased at health food stores or on the internet and the price of a 30 capsule pack is about 68 reais.

Organic silicon for hair

Organic silicon is good for acabelo because it helps in increasing strength, elasticity, strength and volume of hair, also reducing hair breakage, because it facilitates the formation of proteins important to the structure of the hair.

Daily dosage of organic silicon

The recommended daily dosage of organic silicon is a 150 mg capsule, in the morning.

To feel the benefits of silicon takes is always necessary to drink at least 3 months on a regular basis, because it is a food supplementation.

Foods that fight PMS - Pre Menstrual Tension

Tatiana Zanin (Nutritionist)

Foods that fight TPM are foods like fish has omega 3 and tryptophan which help reduce irritability as well as vegetables that are high in water and help fight fluid retention.

In  power in PMS  especially should consume fish, whole grains, fruits and vegetables that are important to fight PMS symptoms such as irritability, abdominal pain, fluid retention and malaise. But one should avoid fat, salt, sugar and caffeinated beverages that may aggravate the symptoms of PMS.

Foods that help in PMS

Foods that should be avoided in PMS

Foods that help in PMS

Foods that help in PMS can be:

• vegetables, whole cereals, dried fruit and oilseeds because they are food with vitamin B6, magnesium and folic acid that help transform tryptophan to serotonin which is a hormone that enhances the well-being;
• salmon, tuna and chia seeds are foods rich in omega 3 which is an anti-inflammatory substance that helps to reduce headaches and abdominal cramps;
• sunflower seeds, olive oil, avocados and almonds that to be rich in vitamin E help reduce breast tenderness;
• pineapple, raspberry, avocado, figs and vegetables such as spinach and parsley are diuretic foods that help fight fluid retention.

Other good foods for PMS are high-fiber foods like plum, papaya and whole grains that help regulate the intestines and have a laxative effect which decreases the abdominal discomfort.

Foods that should be avoided in PMS

Foods that should be avoided are embedded in PMS and other foods rich in salt and fat and meat broths and canned foods as well as fat frying. In addition it is also important not to consume caffeinated beverages as guarana or alcohol. All these foods worsen PMS symptoms by increasing fluid retention and abdominal discomfort.

Foods high in sugar are also not indicated during PMS but how can you feel the need to consume sweets can eat one square of dark chocolate after the main meals.

Foods with more serotonin

Foods that help elevate aa serotonin are mainly foods such as milk, spinach and peanuts because they are foods rich in calcium, magnesium and tryptophan which are substances that help in the formation of serotonin.

Some foods rich in calcium, magnesium and tryptophan are:

• Calcium - milk, cheese, yogurt, amaranth, spinach;
• Magnesium - pumpkin seeds, almonds, tofu, chard, beans;
• Tryptophan - nut-nut, nuts, pineapple, avocado, bananas, potatoes, beets, peas. See most foods: foods rich in tryptophan .

Another food tip to help raise serotonin is eating every day one square of dark chocolate after lunch.

These foods should be eaten during the day to keep serotonin levels always close to ideal, and avoid mood disorders, emotional disorders and have a more balanced body, physically and mentally.