Nutrition and Diet Tips

Antioxidants have many properties or functions, but although there are many kinds, we all defend the attack of free radicals. Want to know how you can get as antioxidants and fight free radicals?

Not counting the passing years, many of the ailments we suffer are due to the accumulation of assaults on cells by free radicals.

This cellular damage accumulates because dangerously accelerate this process by taking more free radicals that are formed out of the body: the snuff, pollution, solar radiation … Fortunately, our body starts arsenal of defenses, enzymes and antioxidants, which stop the formation of free radicals, the capture and repair their blunders. If there is a potion to preserve youth, do not take it? these are antioxidants.

Well, scientists have discovered that there are antioxidants in front of you: are in your food, vitamins in your boat and your grocery store. And above are safe and cost very little money.

The three major portions antioxidants

* Vitamin C
What do you do? Protects arteries. It stimulates the immune system. Prevent cancer, lung disease and cataracts.
Where is it? Especially fruits and vegetables, including peppers and cucumber, melon, papaya, strawberries, brussels sprouts, all citrus fruits, kiwis, broccoli and tomato.
Is it advisable to take supplements? If you do not eat lots of fruits and vegetables if recommended, as also no danger of the vitamin is more secure.

* Vitamin E
What do you do? It is the most important vitamin supplement to combat the infirmities of age. It blocks the oxidation of bad cholesterol and other harmful lipids. It prevents heart attacks and cancer, prevents deterioration of the arteries. Increases defenses. Protects the brain from degenerative diseases.
Where is it? In vegetable oils (soybean, corn and sunflower) nuts, seeds and grains.
Should take a supplement? If, in capsules of wheat germ oil, for example, because you do not consume enough food.

* Beta-carotene
What do you do? It has extraordinary anti-aging virtues to transform the body into vitamin A that stimulates the immune system. Prevents lung, stomach and breast cancer, prevents heart attacks, blocks the oxidation of cholesterol that clogs arteries and increases defenses.
Where is it? In carrots, apricots, spinach, tomato juice, pumpkin, melon and broccoli preferably raw or steamed.
Is it advisable to take supplements? Yes, 10 to 15 milligrams a day, and that is one of the least toxic vitamins.

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It is now shown, the content of our plate may play a protective role against the development of cancer. If you do not know all the molecules involved in the phenomenon, one could identify foods that can reduce risks. Overview of your allies health!

If a large number of studies highlight the protective role of certain foods, they are often controversial. Today, only a few risk factors are the subject of consensus. (more…)

Today the advertising that reaches across all media is full of products better known as junk food. This junk food is very attractive in their wrappers, but in regard to nourish the body really is not much (though the label says so) because it has several disadvantages, let’s see why.

Disadvantages junk food and prejudice

• By the way have been prosecuted, have lost all their nutritional and only serve to create generations of children and adults obese and malnourished.
• In its manufacture are used at very high temperatures which destroys all the vitamins found in fruits and vegetables in their natural state.
• They add chemicals to keep up for many months without spoiling, additives, flavorings, coloring, etc., that do not benefit at all to the body.
• And the worst, are sold at enormous prices which only serve to enrich the producer and the consumer continues to nutrient deficiency in the long run will bring him various ailments.
• Junk foods have been identified as a major cause of heart diseases including myocardial infraction, cardiac arrest and atherosclerosis. This is due to the fact that junk food contains excessive amount of low-density lipoproteins and cholesterol that get deposited on the inner linings of blood vessels.
• Even liver gets damaged due to presence of ingredients such as fat, cholesterol and salt inside the junk foods.
• Junk foods also cause damage to the pancreas resulting in insulin-dependant diabetes mellitus (IDDM).

The fish has an incredible nutritional qualities! Good for your heart, tone or line … His praise is more to do! Overview of the qualities of this health food.

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.

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