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.