Tend to focus on vegetarian diet gives important contributions to our body: first, because with the heat we may reinstate the right amount of ‘water, then because we help our skin to protect from the sun, for example, vitamin A protect skin and eyes, the C keeps you young and boosts the immune system, nervous system and gives the sprints.

Then there is another vitamin, the PP that makes us feel snappy and full of energy and protects the arteries. To obtain these results is sufficient to go to the supermarket or to the market and get your fill of these wonderful sources of health.

Let us see what can be to cook the dishes: the beautiful grilled vegetables or soups (just putting fresh vegetables, not frozen envelopes). You can add calories, creating a single meal, with a beautiful cake, such as zucchini. Really try to force yourself, the less supplements and more vegetables.

We eat more fish, and we have good reason! He is often portrayed as a “health food” that can protect us from heart disease. True, some fish anyway. But it would be a shame to forget its other nutritional qualities, just as real, and ultimately very valuable for the balance of our diet.

The fish is really good! In the food pyramid, the fish is classified in the same group as meat. Logic is like a steak, a very good source of protein: an average of 18 to 20 g per 100 g. And they have great biological value: they contain all essential amino acids and are therefore fully used by the body for growth and cell renewal.

Other asset-shaped fish: the iron of animal origin (such as meat, again), well assimilated by the body. Iron is often deficient in the diets of young children, women who follow a restrictive diet or vegetarian. And this can lead to fatigue, lack of resistance, or anemia in the most serious cases.

If you eat little (or no) meat or relish if you do not know that fish is an excellent alternative. A portion equal, it completely replaces the menus. For younger guests and the elderly, be very vigilant, even when you use nets: Make sure there is no edge.

It is no coincidence that many slimming regimes, are biased to fish! This is a food of high nutritional density. It is both low in calories, typically low in lipids (fats) and well supplied with protein and micronutrients useful.

The caloric intake of fish is directly related to its fat content. Now I eat lots of fish called “thin” (less than 3% fat) or “half-fat” (between 3 and 6% fat) makes no more 80 to 120 kcalories per 100 g (weight net). Even fish “fat” (6 to 10% fat in most cases less than a mid-fat meat!) Rarely exceed 130 to 150 kcalories.

Besides iron, already cited, fish provides significant quantities of minerals:

* From the phosphorus, an essential component of bone;
* Zinc and copper, which play a vital role in the organization;
* Calcium, albeit concentrated in the edges, but also present in the flesh;

and trace elements varied, fluorine, selenium, cobalt, manganese …

Finally, it is a true mine … vitamins: It includes all the B vitamins, particularly B2, B12 and PP in significant quantities.

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.

The main components of the fruit are:

• Water is the main component of the fruit.
• At about 100 grams of fruit, consume 80 to 90 grams of water. So eating fruit from a viewpoint of hydration, it is almost like drinking water. However, in case of certain food regimes should take account of their sugar content.
• Carbohydrates: Fructose is fruit sugar. Since fructose is a monosaccharide, the body absorbs and assimilates quickly. So we say fruits are a source of instant energy. Hydrates are also present glucose and sucrose.
• Fiber vegatal: Each 100 grams of fruit represent consume about 2 grams of fiber.
• Pectin, a type of fiber highly beneficial to the organism, is found mainly in fruits.
• Mineral salts: the consumption of fruits on a daily basis helps to regulate mineral balance in the body. They contain high levels of potassium and low sodium. They also provide magnesium, and calcium.
• Organic acids and aromas: these acids are normally tolerated by our body, except in special situations where we must turn to those fruits that are low in organic acids.
• Vitamins: fruits provide us with large amounts of vitamins, since they are particularly rich in carotenoids, powerful antioxidants that protect the mucous membranes and skin.

The caloric intake

There is popular belief that says it must discard the energy intake of fruits. This is a partial truth.

Your caloric intake comes from sugars or carbohydrates easily absorbed, and between one fruit and another there is a noticeable difference heat.

Consumed in excess is an increase of calories, which by the way your body produces them, can become lipid reserves in our body.

In turn, given the different energy intake with some other fruits such as avocado (avocado) compared with a tangerine (mandarin), consider this factor to include in a calorie-controlled portion.

Anyway, they are considered a wildcard in any diet, especially for its supply of nutrients (vitamins, minerals, etc.). It is best to consume as a snack or lunch, either at midmorning and midafternoon, not abuse drugs daily.

The recommended daily allowance is 3 to 4 pieces a day and this will cover the daily requirement of vitamins and minerals.

Look at the fruit as an extra dose of vitality that will always be grateful for our bodies.