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10 Essential Vitamins Your Body Needs

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10 Essential Vitamins Your Body Needs

Vitamins are organic compounds your body needs to perform all of its essential functions - like growing tissues, regulating metabolism and maintaining a healthy immune system. Sometimes, the word ‘vitamins’ is also used as a colloquial reference to minerals, fatty acids, amino acids - and the 13 actual vitamins humans require, of course! So we’ll keep it inclusive with a list of vitamins and compounds your body needs. Vitamins are best when they come from food, versus a dietary supplement, so by eating real, unprocessed whole foods in your diet, you’re getting the best of these vitamins. Make it a ritual, like you do with your daily spoonful of our favorite wonderfood, Manuka Honey.

1. Magnesium – This mineral plays an important role in muscle contractions. It is also a natural muscle relaxant and can help smooth muscles, including your intestines. It also helps another essential vitamin, calcium, to absorb. It can be found in natural sources such as spinach and other leafy greens, almonds and beans.

2. Calcium – This mineral is very essential for bone and teeth health. Some natural sources for this mineral are dairy milk and fortified plant-based milks including almond and cashew milk.

3. Vitamin C – This water-soluble vitamin plays important roles in immune system function. It is also an antioxidant, which means it helps neutralize free radicals that are believed to cause aging of cells. Orange juice, cherries, red peppers, kale, and grapefruit are some examples of foods where this popular vitamin is found. Vitamin C is also found in Comvita Kids Day-Time Syrup and Comvita Kids Night-Time Syrup.

4. Vitamin B-12 – This is one of the most important essential vitamins. It is a co-enzyme that is vital in the conversion of food to be used as energy. It is widely available in many forms: pills, liquids, and even injections. But the most effective way to get Vitamin B12 is through foods such as beef, chicken, fish, eggs and fortified breakfast cereals.

5. Omega-3 – Omega-3 is the beneficial fatty acid found in fish, fish oil, Algal oil or hemp seeds. Foods containing it are consumed for their reported role in cardiovascular health, brain function, and mood.

6. Vitamin D – This vitamin is important for bone and colon health. Your body generates it when your skin is exposed to sunlight. In today’s high-tech world, many people spend time away from the sun and thus supplement vitamin D3 to ensure healthy levels. Foods containing it include broccoli, egg yolks, cereals, and fatty fish.

7. Iron – This metal is responsible for the red color of your blood. Iron deficiency, known as anemia, has been associated with autoimmune disorders like lupus. Foods containing iron are clams, liver, beans, and spinach.

8. Potassium – Potassium is an electrolyte (like magnesium and calcium) that plays a role in keeping your body well-hydrated. Potassium is an important supporter of blood pressure. Many Western diets are low in potassium. Unfortunately, potassium cannot be easily supplemented due to a rule that limits the amount that is sold in over-the-counter tablets and capsules. Because of this, finding natural sources such as vegetables and fruits (like bananas, citrus, and spinach) is vital.

9. Vitamin A – This fat-soluble vitamin is often found in carrots and other similarly pigmented vegetables. It can also be found in meat, especially liver. Also known as a carotenoid, it is known to be good for your eyes and assists in fighting chronic diseases.

10. Co-Q10 (also known as Ubiquinol) – Ubiquinol is a co-enzyme that is often taken for heart health. Co-Q10 helps to increase blood oxygenation and is also potent anti-oxidant. Food sources include liver, peanuts, shellfish, beef, legumes, spinach, broccoli and cauliflower.

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HOW TO DO A RAINBOW TIE DYE IN EASY WAYS

How to create this psychedelic, festival-perfect pattern using nothing but an eyeshadow applicator. Yeah, you know those annoying little sponges you get every time you buy a new palette but never actually end up using? One of those.

 

STEP 1

Once you've prepped your nails and applied a base coat, paint two coats of white polish. We used Models Own in Snow White.

 

STEP 2

Taking your first
colour, we chose Barry M Nail Paint in Malibu, paint a small blob on each nail and then use your trusty eyeshadow applicator to gently dab the colour and blend the edges.

 

STEP 3

Repeat step 2 using your other colours, remembering to blend and dab the edges each time. It's best to use a clean part of the sponge for each colour, and if you can, overlap the blobs slightly so the colours mix together. The overlapping of the pink and blue polish made the purple – who knew the colour wheel stuff we learnt about in Year 7 would come in so useful?!

 

STEP 4

Once you've covered the entire white base, go back with a splodge of bright yellow (we used ORLY Color Blast in Tennis Ball Neon) on your eyeshadow sponge over the blue to create a nice green blob.

 

STEP 5

Finish with a glossy topcoat, et voilà! Super easy and totally dreamy psychedelic, tie-dye nails!

BEAUTY COSMETICS

The 10 Best Foundations for Oily Skin

When your skin is naturally shinier than a glazed donut, the struggle is real when it comes to finding a foundation that controls excess oil and stays in place all day. To say that wearing foundation when you have an oily skin type is tough may be a massive understatement, but it’s not completely impossible.

More often than not, the reason that makeup slips and slides down oily complexions is because it’s the wrong formula. “Some of the most common mistakes that people with oily skin make is wearing the wrong foundation, explains celebrity makeup artist Daniel Chinchilla who works with Ariana Grande. “They choose foundations that are for dry skin or formulas that have a glowing finish to them. You should definitely stick to foundations that are matte and possibly oil-free.”

SURRATT BEAUTY (Surreal Skin Foundation Wand)

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Think of Surrat's foundation wand as the makeup equivalent of your favorite Instagram filter. This foundation has a semi-matte finish and leaves complexions with the slightest glow that won't look greasy on oily skin. 

MAKE UP FOR EVER (Matte Velvet Skin Foundation)

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No one likes a quitter, so when you're choosing a foundation that will keep you shine-free, opt for a formula that will stick around for the whole day. Along with keeping excess oil under control, MAKE UP FOR EVER's tube offers full coverage that isn't cakey or pills as the day goes on.

GIORGIO ARMANI (Beauty High Cover Foundation)

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Armani's newest foundation is the matte counterpart to its cult-favorite Luminous Silk Foundation. This formula glides on like velvet and will keep oil at bay without settling into any fine lines or wrinkles.

BARE MINERALS (Matte Foundation)

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Bareminerals took their original foundation formula and mattified it. While it may be a powder, the product goes on smooth like a cream and minimizes and clears pores. 

L'OREAL PARIS INFALLIABLE (Matte Foundation)

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Although L'Oreal's tube helps you achieve a shine-free complexion, it won't leave your skin looking flat. Its demi-matte finish conceals imperfections and lasts for up to 24HRS, so those blotting papers in the bottom of your makeup bag are no longer necessary. 

ESTEE LAUDER (Double Wear Makeup Place)

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The next time you find yourself in a heat wave or you're finally taking that SoulCycle class after work, this foundation is your best bet. Its formulated to keep skin from looking like an oil slick throughout heat, sweat, and humidty. 

MAYBELLINE FIT ME! (Poreless Foundation)

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This drugstore staple renders pores invisible and de-slicks shiny complexions. 

LORAC PORE (Foundation)

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A cocktail of vitamins A and E, olive leaf, and papaya extracts leaves skin poreless while working to fight signs of aging.

CLINIQUE (Acne Solutions Liquid Foundation)

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Get a foundation that does both: Clinique's liquid formula hides breakout-induced redness on oily, acne-prone skin while treating blemishes. 

TARTE AMAZONIAN CLAY (Coverage Foundation)

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This foundation is spiked with Amazonian Clay which sucks up excess oil and erases pores without drying out complexions. Even better: its coverage lasts up to 15 hours, so you can skip your previously scheduled lunchtime touchup. 

MAKE UP HACKS

BEAUTY HACKS THAT EVERY WOMAN SHOULD KNOW!

Learn how to do makeup for only a minute! 

Learn how to make your lips fuller and bigger! 

Learn how to make ombre lips! 

Learn how to do basic smokey eyshadow 

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