Nutrition and Diet Tips

Beets are an excellent source of various antioxidants and nutrients. Both beets and their greens can be juiced

Vitamins and Caloric Content

Beet roots and greens are rich with vitamins A, B1, B2, B6 and C. One cup of beet or beet juice with no additives yields 74 calories, making it an excellent low-calorie part of a diet.

Minerals
Beet greens are rich sources of calcium, magnesium, copper, phosphorus, sodium and iron. The beet root contains smaller amounts of these minerals and is also an excellent source of source of chlorine, folic acid, iodine, manganese, organic sodium and potassium. The iron found in beets tends to be of excellent quality, which can maximize absorption.

Cancer-Fighting Betacyanin
Beets are rich in the phytochemical known as betacyanin, which has been found to be particularly effective preventing and fighting colon cancer.

Other Nutritional Factors
Beet root juice is also a good source of fiber and carbohydrates in the form of natural digestible sugars.

Considerations and Caution
Most beet juice is made only from the beet root; you can reap all the benefits by making juice yourself and adding the greens.

Those who suffer from oxalate-containing kidney stones should limit consumption of beets and beet juice. Beet juice is very potent, so consume it in moderation, especially if your body is not used to it.

Beets and their leafy greens are among the healthiest foods in the world. Unknown to some, the beet and the greens each have their own health benefits and nutritional content.

Nutrients
1. The naturally occurring nutrients in beets include natural sugars, sodium, copper, and vitamins B1, B2 and C. The beets’ leafy greens are just as healthy and contain iron, vitamin A, potassium, and calcium.

Fiber
2. Beets also contain fiber, which helps aid the digestive process, treat constipation and helps digestive muscles move materials through the large intestine.

Antioxidants
3. Several studies have shown that the antioxidants in beets have potential cancer-fighting qualities. These antioxidants appear to be especially helpful against colon cancer.

Low fat
4. Beets contain hardly any saturated, monosaturated and polysaturated fats. In addition, beets are a low-calorie food.

Sugars
5. Beets have a high-sugar content, which accounts for most their calories. As a result, beets are used to produce refined sugar.

The apparent progressive aging of the population facing contemporary Western society the elderly requires ensuring specific services to help raise their quality of life. This work can only be carried out by professionals specializing in geriatrics and gerontology fields.

Among them, notably, the figure of geriatric dietician responsible for preparing a proper and healthy diet plan for each patient in particular. This specialization program covered by this objective and highlight specific benefits including:

* Understand the process of aging from the perspectives of biochemistry, social and psychological order to prepare the appropriate food plan changes characteristic of this stage of life.
* Learn the basics of nutrition, and the main needs of the elderly in this regard, as the result of the assessment of nutritional status.
* Learn to balance the daily diet of each patient, depending on their individual characteristics and based on the standard nutritional recommendations.
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A user of our forum, left us an interesting recipe to which entitled as “juice of health and youth.” It consists of a mixture of vegetables and fruits to improve the quality of life. We also states that is ideal for fasting and recharge the batteries as soon as the day begins. You can find the recipe in this article.

One of the users of our forum, kindly sent us an interesting recipe which he called “juice of youth and health.” Its purpose is exactly its name says: combine fruit and vegetables to keep the body healthy and young.

Ingredients:

* A glass of water
* Seven slices of carrot
* Five slices of cucumber
* Three slices of beets (beets, beets)
* A slice of pineapple
* Spinach and celery to taste

Preparation:

To prepare this juice you should begin by thoroughly wash all vegetables, cut the slices for each (thin) and peel the pineapple only. Then put everything in the blender or processor and drink it without having to drain them.

Since we underscores its author, the juice is purifying, mineralizing, oxygenate, detoxify the blood thinner is energetic and well as working with the process of fat and prevents fluid retention. An interesting proposal, which is ideal for drinking on an empty stomach.

Broccoli is high in sulforaphane, a substance that help keep arteries clear, going to add in its many health claims prevent a heart attack or stroke, according to new study.

The chemical found in vegetables and particularly in the cruciferous family or cabbages, cauliflowers, broccoli, etc., enhance the body’s defense system as well as cleaning the arteries.

The discovery by scientists at Imperial College London, was finally able to crack the code, to use the vegetable ingredient in the treatment of cardiac patients.

Professor Peter Weissberg, medical director of the British Heart Foundation, which funded the research, revealed in this investigation that could lead to more specific dietary and medical approaches to prevent or lessen the disease that leads to heart attacks and stroke vascular.

The researchers found arterial branches (double) that are more susceptible to disease because they lack a protein called NRF2, in contrast to the straight sections of the artery which are protected by the protein, which prevents cells swell, an indication early development of heart disease.

When Nrf2 is disabled in areas of arterial branches, the protection disappears, but the reactive sulforaphane restored the ability of arteries to take care of themselves.

The compound is found naturally in broccoli, for what our next steps include testing whether simply eating broccoli and other vegetables from his family, has the same protective effect.

Take the 4 recommended daily servings of fruits and vegetables is not something we usually do. In fact, studies show that eight out of ten people do not meet this demand despite knowing.

The reasons are usually related to the fact that eating vegetables requires a preparation time that today’s society does not allow us to devote to preparing meals. Therefore, fruit juices, and more recently made with different types of vegetables, they become the best option for protecting our health, especially those who need to lose weight.

The daily intake of two glasses of vegetable juice, helps to lose weight and control blood pressure levels, reducing the chances of cardiovascular disease, according to a study conducted by researchers at the University of California and the Faculty of Baylor.

In reaching this conclusion, the researchers studied over 12 weeks to a group of 90 healthy adults aged between 40 and 65 and another group of 81 adults with various risk factors such as overweight, high cholesterol, hypertension or high blood sugar levels. The persons who constituted the sample was divided into two groups and while one group only spoke of the importance of maintaining adequate food with a daily consumption of 4 servings of fruit and vegetables, the other group was imposed as a standard daily intake of two glasses of fruit or vegetable juice.

Occurring by 12 weeks, researchers found that people who had drunk juice were down an average of two kilos of weight without changing the rest of their habits and their blood pressure levels were more controlled than before starting the investigation. By contrast, those who had not been forced to drink juice, they had lost weight and only 20 percent had eaten in the diet recommended amounts of vegetables. As eating certain preparations could fight obesity.

Did you know …
While not a total guarantee of success in weight reduction studies like this do show the importance of eating fruits and vegetables in the amounts recommended to maintain fitness and reduce our chances of suffering a cardiovascular disease, the leading cause death in developed countries.

A balanced diet must necessarily include all food groups in the following proportions: 6 servings of complex carbohydrates, 5 servings of fruits or vegetables, 2 servings of milk or yogurt (or, soy milk fortified with calcium); 2 servings of protein, and 15 to 25 grams of fats and oils.
Below are a table indicative of all foods that should be present in a balanced diet, along with some helpful tips.

CARBOHYDRATE
Bread, grains and potatoes are the main source of nutritious complex carbohydrates (starches), fiber, calcium, iron, B complex yvitaminas
What to do: Choose whole grain bread, black bread or bread rich in fiber, increase your intake by cutting thick slices of bread when making sandwiches (sandwiches). Eat bread with main meals and serve a greater portion of potatoes, rice or pasta instead dealimentos containing more fat.
What not to do: Cook the foods from this group, use plenty of butter or margarine spread on bread, as this means adding unnecessary fat. Try not to add cream sauces and fatty toppings such dealimentos.

FRUIT
This group includes fresh and dried fruits and fruit juices, and provides vitamin C, beta carotene, folate and fiber, and simple carbohydrates.
What to Do: Choose a variety of fruits, increase their consumption cominedo fruit for dessert or snack (mid-morning or afternoon).
What not to do: Eating too much fruit at one meal: may cause indigestion or stomach upset, particularly if the fruit is not ripe.

VEGETABLES
They are the basis of many diets, whether or not vegetarian. They are vital for providing vitamins, minerals, fiber and carbohydrates.
What to do: Use tomatoes and other vegetables in sauces or serving as a salad to accompany meat or pasta.
What not to do: Fry the vegetables much, as this will absorb a lot of fat, is little better jump in margarine.

Milk and milk products (excluding butter and cream)
The main nutrients that are obtained in this group are: calcium, magnesium, protein, riboflavin and vitamins B12 and A.
What to do: Consume moderate amounts of these dairy products. Choose low-fat varieties, most of the time.
What not to do: Consuming large amounts of milk, cream, butter, cheese or whole. Skim milk is as good source of calcium as whole milk.

Meat, poultry, fish and other (vegetables, eggs, nuts)
These foods are important sources of iron, zinc, protein and B vitamins, especially vitamin B12.
What to do: consume in moderation. Choose lean meat and remove all visible fat. Eating fish at least twice a week, and include a serving of fish rich in fatty acids like salmon and mackerel.
What not to do: Fry the meat or fish or adding fat to products high in fat. It is better grilling, simmering, steaming, stir-fry with little oil and roasting food.

We all know the benefits of eating fresh fruit, but many wonder if it is equally advisable to eat the skin. There are reasons to do both, because when you peel it loses some of its nutrients, but also pesticides that accumulate during treatment.

Eating fruit is associated with a balanced diet that prevents many diseases because it contains minerals, sugars and different compounds, besides being a food rich in vitamins and fiber. The point is that, when fruits are eaten peeled, some of these nutrients are lost because, in general, as much insoluble fiber and certain vitamins are found in the skin.

Thus, we can quickly raise a doubt on how we eat the fruit, if you prefer to benefit from all the properties of each piece, on the contrary, we will decide whether to keep their full flavor. In any case, it is well to know how well we can make the skin of the fruit.
Benefits of the shell

According to nutrition experts, the skin is the fruit with the highest concentration of fiber, an essential nutrient for the diet that provides beneficial properties to the body. These include:

Increases * feel full, so no need to continue eating.
* Helps regulate blood sugar and blood cholesterol.
* Some fruits are highly recommended to combat constipation (apple).
* Prevent colon cancer.
Favours maintenance and development of the intestinal flora.
* Helps the bile is more soluble.

Choose good food is as important as preparing them adequately to retain all its nutritional properties.

The food preparation must take into account that bad cooking can destroy their nutritional value. If there is difficulty in chewing or eating, it is preferable to present them as sliced or mashed potatoes, croquettes and meatballs. Vitamins and minerals so necessary for all ages, they are mainly in fruits and vegetables. In order not to lose do not forget basic basic advice.

Thus, the vegetables should be washed well, but not having them soak, covered and cooked with little water and the right time, then add the salt, once they are ready, and the best container is the pressure cooker. On the other hand, to consume fruit juices after preparation. Every food has a different time of conservation. You have to read labels well in the expiry date and place products on the most appropriate place in the refrigerator for everyone. The frozen have equal nutritional value than fresh, hence, no food should be thawed and refrozen. If defrosting is done correctly, these foods are so rich and nutritious as fresh.

When shopping it is best to eat seasonal products also tend to be cheaper. We appreciate the price of food in terms of their nutritional qualities. For example, 30 grams of dried cod have more protein than 100 grams of the best meat. It is advisable to make the purchase list, thus avoiding filling the basket with products that really are not necessary.

Other agents that make fruits and vegetables essential to the diet in all seasons are phenolic compounds, such substances are found in most fruits and vegetables and contributes to its color and its flavor. For men, these agents have pharmacological characteristics as antipyretics, analgesics and anti-inflammatory and antioxidant properties as well.

Another type of phenolic quercetina is found in many vegetables, among which we must mention the onion and tomato, two of the main ingredients of gazpacho, a classic of the Spanish table in summer and is recommended to combat stress and recovering from any type of disease.

A component that makes fruits and vegetables a perfect food for summer is folic acid. This compound has attracted considerable nutritional value, especially in risk groups such as pregnant women, elderly and children. In pregnant women, insufficient folic acid is associated with defects in neural tube closure of the fetus, whereas in older people is directly related to heart disease.

Folic acid is found in large quantities in orange, thanks to the natural folate that holds this citrus, and also in broadleaf plants such as lettuce, a classic salad that abound in our summer diet.

Anyway, despite that increase their consumption in summer, the Spanish vegetables take well below the recommended amounts. Studies by the Universidad Complutense de Madrid, consumed 240 grams of vegetables daily, when the minimum recommended is 300 grams, it would be optimal in adults five daily servings of at least 100 to 150 grams.