TIPS TO IMPROVE OUR FOOD HABITS

In general you should acquire habits are: 

- Spend more calories than you eat: No need to go crazy counting calories, but look for a consistent way to burn more calories as walking every day, jogging, going to dance classes, etc. well take care of your diet. 

- Eat foods low in fat: ie avoid fried foods, processed with butter or margarine. 

- Avoid sugar and soda decreases the amount of sugar that you put coffee, buy low-sugar. 

- Eat more fresh foods: Fruits (especially vegetables) have far fewer calories than foods prepared and are easier to digest. By including them in your food, you will feel full faster, consume far fewer calories than if you had filled with other foods such as bread, ham, etc. plus you'll be giving your body vitamins firsthand. 

- Pay attention to portion sizes: To remember the portion sizes at every meal, do not need to complicate everything happening scales or meters, well just remember the following: 

Meat portion: maximum size of the palm of your hand (no fingers). It can be substituted for other protein foods like tofu, chickpeas, etc. 

Portion of carbohydrates (bread, pasta, rice, etc) should be equal to 1 or maximum 2 handfuls. 

Serving of fruit or vegetables: the equivalent to 3 handfuls or until you feel satisfied.

IF YOU KEEP A FOOD RICH IN VITAMINS AND MINERALS, HAVE A GOOD HEALTH, NOT TO FORGET THAT WE EAT SMALL PORTIONS FOUR TIMES A DAY.
-Breakfast
-media morning
-lunch
-half later
-dinner

MINERAL DEFICIENCY DISEASES

The lack of minerals can lead to hidden or covert malnutrition. Weight may be normal or above ideal weight, your most common blood parameters may be normal, but may be suffering from a deficit of minerals without knowing it. 

This is because eating habits changed over time now we do not consume fruits and vegetables, healthy eating changed fats and flours This is dangerous, especially for children and adolescents. 

The lack of minerals can cause diseases such as: 

Iron deficiency anemia. 

Fatigue. 

Fatigue without justification. 

Growth problems. 

Broken bones. 

Skin problems. 

Reduction of natural defenses, thus diseases arise more frequently. 

Thyroid problems. 

Hypertension. 

Hypotension. 

Kidney problems, etc. 

Note that all the nutrients (macro and micronutrients) should be present in the diet, prevents its deficit and diseases arising from this situation.

CLASSIFICATION OF MINERAL AND FIND THAT THE FOOD

Minerals in food 

Minerals are a type of nutrient that can be found across the spectrum of our food, although dominant in the plant kingdom. Roughly optimal mineral nutrition requires 16 minerals, 7 which require something larger amounts (macrominerals) and 9 in trace amounts (trace minerals) (see Table):

Table of minerals in food:

Macro Minerals                                                                                        

Sodium : Sea salt, celery, olives, vegetables, meat, cashews, chickpeas, processed.

Potassium: Cereals, fruit, vegetables, avocado, plums, nuts, whole grains.

Chlorine: Salt, seaweed, olives, celery, lettuce, tomatoes, bacon, ham, sausage, cheese, vegetables, yeast.

Calcium: Milk, cheese, cereals, vegetables, sesame seeds, nuts.

Phosphorus:  Animal protein, eggs, seeds and fruits.

Magnesium:  Nuts, soy, whole grains, tomatoes, bananas, almonds, cashews, green leafy vegetables, sesame and celery.

Sulfur: eggs, meat, fish, garlic, onions, mushrooms, cauliflower, cabbage, Brussels.

Trace Minerals

Iron: Meat, liver, whole grains, fruit, dried apricot, egg yolk, lentils, yeast.

Zinc: Wheat germ, pumpkin seeds, sunflower seeds, yeast, eggs, oysters, whole wheat bread.

Iodine:  Marine Food.

Selenium:  yeast beer, beef, tuna, herring, wheat germ, broccoli, onions, garlic, tomatoes, whole grains.

Copper:  Beef, milk, egg, chicken.

Fluorine:  Asparagus, garlic, oats, almonds, fresh vegetables.

Chrome:  Whole grains, brewer's yeast, mushrooms, beef, liver, black pepper.

Molybdenum: seeds, nuts, legumes, cereals, milk, chicken or lamb.

Manganese: Fresh vegetables, pineapple, seeds, unsalted nuts.

BENEFITS OF MINERAL

BENEFITS OF MINERAL

Minerals are part of our body and help the proper functioning of cells 

Minerals are inorganic micronutrients that are part of an organ or body element, such as blood and bone or acquired through some fruits, vegetables and other foods. 

The minerals remain healthy and functioning well to the cells of each of the organs of the body, activate the production of body fluids and substances, such as hormones or enzymes and help in carrying out various life processes such as breathing, digestion or circulation. 

Minerals are part of fruits, vegetables and other foods and come in tiny amounts in them, but in sufficient quantity for human requirements.

MINERALS AND ITS IMPORTANCE FOR THE BODY

WHAT IS A MINERAL

Strictly speaking, a mineral is an inorganic element (commonly a metal) in combination with another group of elements, or element, chemicals such as an oxide, a carbonate, a sulfate, a phosphate, etc. 

However in the body, metals are not combined in this way, but for more complex or chelate mode, combined with other organic constituents, which are enzymes, hormones, proteins, and especially amino acids. 

Natural foods are the main source of metals to our bodies, whether the food is of vegetable and animal origin. 

In such foods, the metal is in the form of a natural organic complex and may be used by the body. 

However, food is not always sufficient in quality and quantity to meet the needs of the organism in these metals, in which case we have to use mineral supplements to increase intake of metals. 

Chelation is a natural process by which inorganic mineral elements are transformed into organic forms that can be absorbed well by the intestinal villi, and thus pass into the bloodstream. In this manner absorbed metals such as iron, calcium, zinc, magnesium, etc., that is attached to the amino acids from protein digestion. 

Chelation could be defined as a process in which the ore is surrounded by amino acids, forming a ball with the ore in the center, thus avoiding to react with other substances. 

Through experiments, it has been found that the absorption of amino acid chelates and minerals, is far superior to any other type of mineral supplements.

RICH IN VITAMINS ENERGY SHAKE

Sometimes we are so shorties . so I recommend this contel

ingredients: 

2 natural yoghurts 

1 banana 

6 grapes 

1 tablespoon honey (optional) 

1 teaspoon wheatgerm 

1 teaspoon yeast 

Brewer's yeast and wheat germ are two nutritional supplement. Of course not fattening, so that's why they have nothing to fear; but also are an ally for skin, hair, nails ... are a source of vitamins and minerals and a protein supplement. 

This cocktail of energy, is great and is very healthy and natural. 

In the blender we take a couple of yogurts, I use natural, but you can choose to taste. Add the peeled and chopped banana, and seedless grapes and yeast and wheat germ. 

If you like to sweeten things, honey is perfect for this cocktail of energy. 

Beat all ingredients until we of a gentle shake and serve in a tall glass. and enjoy

RECIPES RICH IN VITAMIN A

The more foods rich in Vitamin A are: 

dairy 

eggs 

fatty fish 

carrot 

yam 

pumpkin 

chard 

Also spinach, Brussels sprouts, broccoli, lettuce, tomato, asparagus, melon, papaya and mango.

Yogurt Salad Recipe
ingredients
parmesan
lettuce
bacon
Mango
carrot
melon
papaya
Garnish: yogurt, parsley, salt and pepper
Fry the bacon "back and forth" and chop. Cut the lettuce into strips to a bowl. Chop the parsley very fine, chop mango papaya and melon, grated carrot and mix with yogurt, a little salt and pepper. Add Parmesan cheese to the bowl with the lettuce and bacon. It can be served warm (not cool at all bacon) or at room temperature.

IMPORTANT FACTS ABOUT VITAMINS

vitamin comes from the word "vital" and "amine" compound.
The vitalimina is a compound containing hydrogen.
scientists thought that this compound was important to the body and they changed the name to vitamins

These compounds usually can not be synthesized by the body with the exception of vitamin D.

As we know there are thirteen vitamins are divided into two groups:

 Fat-soluble in fats disielven as vitamin A, D, E and K, found in the oil, avocado, butter and eggs.

Water-soluble in water disiuelven as vitamins C, B1, B2, B3, B5, B6, B7, B9, B12 found in grains, legumes, vegetables, fruits, meat, fish, milk.

VITAMIN K

Vitamin K is important because it helps blood clotting and bone formation, humans need a little vitamin k amount, so no need to take supplements unless necessary and what's diagnosis of physician, it is also recommended supply of this vitamin in the digestive system surgery or childbirth that avoids bleeding, also in treatment of tumors in breast, ovarian, lung, colon.riñones, stomach. 

Regarding bone formation is necessary for preventing large amount of calcium is removed in orina.Esta vitamin is found in vegetables, meats and more.

VITAMIN E

Vitamin E is an antioxidant that protects body tissue from damage caused by substances called free radicals. Free radicals can harm cells, tissues and organs, and is believed to play a role in certain conditions associated with aging. 

The body also needs vitamin E to help maintain a strong immune system against viruses and bacteria. 

Vitamin E is also important in the formation of red blood cells and helps the body use vitamin K. It also helps to dilate blood vessels and prevent blood from clotting within them. 

Cells use Vitamin E to interact and carry out many important functions.

Taking vitamin E is not risky or harmful. However, in supplement form, high doses of this vitamin may increase the risk of bleeding and severe bleeding in the brain. 

High levels of vitamin E may also increase the risk of birth defects.

VITAMIN D

The vitamin D is important for body, help in  calcium  adsorption for formation the bone ,the body produced the vitamin D when the skin is expose at sun the recomemmend is fifteen minutes without solar protector.

the lack the vitamin produced raquitismo in the children and osteoporosis in adults, also protects us from diseases like cancer, arthritis, diabetes. 

the food rich in is vitamin : fish, salmon, tuna, yolk, chiken.  there are few foods that contain this vitamin there are some who are as cereals, milk fortified.

recommend  for, pregnant two thousand units, are four hundred children, adults one thousand units. 

VITAMIN C

vitamin Water-soluble necessary for growth development and repair of tissues in all parts in the body, skin,tendons, ligaments and blood vessels. Heal wounds and form scar tissue. 

Vitamin C is one of many antioxidants, which are nutrients that block some of the damage caused by  radicals free. 

 radicals  free are produced when the body breaks down food or when exposed to the snuff smoke or radiation.

The accumulation of  radicals free produced aging cancer, heart disease and conditions like arthritis.

Antioxidants also help reduce body damage caused by toxic chemicals and pollutants such as cigarette smoke.

The body can not produced vitamin C on its own, nor does it store, therefore, it is important to include many foods that contain this vitamin in the diet. 

VITAMIN B

The vitamins are group B related to metabolism, are water soluble, ( they can be lost in the cooking water and,if excesive, are eliminated in the urine.

The vitamins are group B:

VITAMIN B1

For normal grouwth and development it also helps the functioning of the nervous and digestive system and heart . found in:

yeasts, pork, legumes, whole grains, nuts, eggs, avena, potatoes, chikpeas, soy beans.

VITAMIN B2

For mucosal integrity of the skin and in provides a good view because the oxigenating activity of the cornea. found in:

baby food, whole,grains pastas,  milk, processed cheese, fruit juices.

VITAMIN B3

For growth, maintains, the health of the nervous system, relaxes the blood vessels, in privideng the circulatory system, skin care and stablices blood glucose. found in:

vegetables, broccoli, asparagus, carrots, tomatoes, banana, propolis, nuts,beans, legumes, grain products

VITAMIN B5

Pantothenic acid for defects in diet,  acne,  alcoholism, asthma, bladness, allergy, autism.

found in: cereal grains, egumes, eggs, milk, vegetables.

VITAMIN B6

Stress and sleep disturbances increases, misle performance and energy production. found in:
avocado, banana, legumes, nuts, whole grans

VITAMIN B8

Combat depression and drowsiness, muscle aches, cases of dermatitis,and enzema, strengthens nails and skin. found in:

visceras, milk and dairy products, yeast, yolk, cauliflower, fruits

VITAMIN B9

Folic acid, for the formation structural proteins and hemoglobin, it reduces the percentage risk of birth defects in the likelihood of lung cancer, cervical and colon,proction of red blood cells and aids digestion.

found in: visceras, vegetables, nuts, legumbres,almonds, brewers, yeast.

VITAMIN B12

For metabolism, production of red blood cells, of the central nervous system. Found is:

eggs, soy milk, poultry seafood.

VITAMIN A

The vitamin A is it essential for growth of new cell, formation of tissue,  skin ,bones and teeth, the operation of  the respiratory tract, urinary,and intestinal it is also  good for the eyes, estrength the inmune sistem, is antioxidant therefore protects us from free radicals.

Us protects is diseases:

cataracts, degeneration macular, cancer, atherosclerosis, diseases pulmonary, aging premature, calculus urinary.

Foods rich vitamin A :

Broccoli,squash ,carrot, spinach,col, cod liver oil,meat, milk, yogurt, cereal.

Beta-carotene is the precursor,the vitamin A and  comes the vegetables green and the fruits colors rich.

HEALTH, VITAMINS AND DIETARY SUPPLEMENTS

The human body  for growth and development of necessity certain elements such as exercise and good nutrition which contains the vitamins and minerals we need, but there are factors such as stress that make the body does not assimilate much of these elements necessary to lead a life physically and mentally healthy, the dietary suplements which supply much of those minerals and absorb for strong and healthy were created.

Vitamins needed by the body are: 

A, B, C, D, E, K, FOLIC ACID, and B.

Exists between B1 (POLLUNTER) B2 (RIBOFLAVIN) B3 (NIACIN) B5 (PANTOTHENIC ACID) and B6,B7 (BIOTIN) B12(FOLIC ACID).