Nutrition and Diet Tips

The fruits are converted each summer in one of the favorite foods. Refreshing, in juice or separate, easy to prepare and consume, and also with a low price, since summer is the date on which greater quantity and variety can be found in markets. Beyond its flavor and its ability refreshing, fruit is one of the healthiest foods recommended by nutritionists.

Its high content of liquid prevents the dreaded summer dehydration, in addition, fruits are an inexhaustible source of vitamins and carbohydrates: the best way to get the calories needed to withstand the extra exercise routine in the summer. Fruits, on the other hand, include a high fiber content, which reduces problems such as gastrointestinal upset, and their regular consumption is recommended by experts as a perfect way to reduce the risk of such serious diseases as cancer or coronary heart disease.

Eating fruits and vegetables in Spain is the highest in Europe: the fruit stands at 77 kilos per person per year and fresh vegetables to just over 50 kilos. Among vegetables, potato and tomato are the most appreciated the Spanish, and among the fruits, orange rules the basket.

An adequate intake of vegetables during these months would ration of between 200 and 250 grams per day. Vegetable consumption are decreasing in Spanish diets, although in the summer months has been an increase in this consumption. The vegetables in salads provide our body vitamin C, carotenes, folates, carbohydrates, fiber and minerals.

Among the substances with a greater interest is the fiber, which is classified into soluble and insoluble in water, both having different physiological effects. The insoluble dietary fiber fermentation just suffers and has marked effects in regulating intestinal soluble fiber found in vegetables and fruit, and has a close relationship with the metabolic processes of the digestive system.

Iron (Fe) is an essential element for humans within the group of minerals.
Without the necessary iron, your body slows down because one of its most important functions is to oxidize glucose for energy.
Benefits of iron

Iron is involved in the functioning of breath. It combines with protein to form hemoglobin (red blood pigment) so you can carry oxygen to tissues. The liver, spleen and bones accumulate most of the rest.
It also serves to activate the B group vitamins, stimulates immunity and stamina.
Iron deficiency symptoms

Iron deficiency is widespread in both poor and rich countries because only a small part of ingested iron passes into the bloodstream.
Deficiency anemia is manifested in the characteristics of which are fatigue, paleness of skin and mucosa, palpitations with tachycardia, sores, dry skin and brittle hair, decreased stamina and gastrointestinal disorders.
Also chronic states of despondency are often associated with short ones Iron levels.

Do you remember the cartoon Popeye? The thin man who had muscular when he ate spinach. They gave him more muscle because they have spinach in iron and is a very necessary vitamin in our bodies.
Why we need iron?

Iron helps produce hemoglobin. Hemoglobin is the protein in red blood cells. There are two types of iron. The iron found in red meat, fish and chicken. The human body can better absorb this type of iron that the iron found in cereals, vegetables, and raisins.

Iron is needed for the proper functioning of our muscles and vital organs and fills us with energy. So if you feel tired and weak, may be due to the lack of iron. The girls have more of these weaknesses that the boys, who have much iron in their bodies. Girls tend to lose iron due to menstruation.
What foods contain iron?

Iron is not found in the body and they only have certain foods. It is found in raisins, red meat, liver, fish, eggs, beans, and vegetables such as spinach and lettuce.

There are cereals that also contain iron, so it is recommended that you make a good breakfast. Try the Bran Flakes and add some raisins to taste good. Take a glass of prune juice. Maybe you do not like the taste but you full of energy. Only 10 of the iron containing food is absorbed into the food system.
Did you know …?
# The amount of iron recommended for children and young people under 18 is 15mg.
# Vitamin C helps your body to digest iron.
# About 20% of girls have a deficiency of iron in their bodies and 80% of female athletes suffer from iron deficiency.