Nutrition and Diet Tips

There is talk of varied diet when selecting foods from the different basic groups (cereals and meats vegetables, fruits, beans, meat, poultry, fish, eggs, dairy, fats, sugar and sweets), always prioritizing natural foods. It should be borne in mind that any food is capable of providing the body all the nutrients necessary for their development and operation.

To remain healthy you need to consume more than 40 different nutrients, fiber and other compounds such as phytochemicals, which have demonstrated a protective role in various diseases. This is only possible to obtain through diet.

Diets with a predominance of plant foods are bulky and contain a low concentration of nutrients. Moreover, diets with a high proportion of animal foods promote the risk of certain diseases.

There is no food that by itself provide all the nutrients the body needs. For example, milk is one of the most complete foods, is good source of protein and calcium, but not of iron and vitamin C.

The simultaneous intake of various foods also facilitates the assimilation of different nutrients.

For example:

• The consumption of foods rich in vitamin C enhances the absorption of iron in the egg, vegetables and beans.
• The consumption of fat promotes the absorption of carotenoids from vegetables and fruits.

(more…)

The chicken egg is one of the most important foods for humans. Few foods have the properties of the egg, both the diversity of dishes that we make and the ease to prepare, alone or combined with other foods.

For a child, or a person recovering old should consume three to four eggs per week, while a stout person, or physically active, could ingest up to seven in the same period. Healthy people should eat four to five eggs per week either directly: fried egg, hard tortilla or indirect: in sauces, creams, desserts.

Both the variety of nutrients it contains, as its high degree of use by our body, the egg is one of the most complete foods for humans. The egg is rich in proteins of high biological value and easy to digest. Egg protein is so good that scientists used as standard by comparing the protein quality of other foods.

Although for years maintained the view that a diet rich in egg damages health, recent studies have determined that a healthy person can consume up to two eggs a day. Other similar studies have provided evidence about the positive effects of lecithin or phosphatidylcholine present in the egg yolk, which, besides being an excellent source of choline and act on developing brain function and memory, limits cholesterol absorption that contains the egg.

Similarly other studies have confirmed that eggs are a source of carotenoids, readily available, and that these components, which are antioxidants, may help to delay cataracts. The energy content of eggs is relatively low, therefore, not conducive to cy.

Vitamin A and its provitamin family of carotenoids have a role in the renewal of cells and the immune system. Carotenoids can be provided to protect the skin against some abnormal reactions to sunlight.

What is vitamin A?

Vitamin A is involved in the development and renewal of cells: starting with the growth of the embryo, but also in the renewal of the skin and mucous. Vitamin A plays an important role in the immune system. It also plays a vital role in vision and allows such a good dark adaptation. There is a deterioration of vision or even blindness in cases of severe deficiency in vitamin A (in the country of development). (more…)

Fruits are perhaps the most exciting food for its diversity of colors and shapes. But besides showing what the naked eye, are among the foods with more nutrients and natural substances highly beneficial to health.

If we stop to think, we see that all fruits and vegetables, survive in the open, facing all kinds of weather conditions and attacks.All this is possible thanks to the protective substances and natural antioxidants they have. Ultimately these are the same chemicals that protect us when we consume food.

This means that we benefit absolutely with all those vitamins and nutrients that the fruit has. We filled our entire life.

What benefits gives us eat fruits?

• A daily ration of 3 to 4 fruits, naturally provide the daily requirement of vitamin C
• They provide a variety and quantity of vitamins and minerals, especially vitamin C
• Hydrates the body quickly.
• Help the proper functioning of the digestive system.
• It facilitates drainage of liquids, to be diuretic and purification of the body.
• They provide soluble plant fibers
• Do not add fat (excluding nuts, olives, avocado and coconut oils provide benefits for the body).
• They provide natural antioxidant vitamins.

The most abundant vitamin in fruits is C, and what is important in vitamin D, our body is not synthesized, so the food should provide it.

The amount of vitamin C in fruits varies widely, with kiwis, strawberries, raspberries and citrus those who enjoy greater content.

Vitamin C has a high antioxidant power, which becomes protective of tissues and cells of our body.

Vitamin C, must be replenished daily through food, since it does not accumulate in the body, the excess is eliminated in the urine.

It is also very easily destroyed by high temperatures, cooking, air and light. So it is best to eat raw fruits and ensure maximum intake of vitamins.

(more…)