Food and Nutrition
How to preserve the maximum nutritional value of fruits and vegetables
These are your options:
1. Steaming is the method of cooking retains nutrients better. Most vegetables and legumes, like beans (green beans, green beans), cauliflower or broccoli (broccoli), are softened in about 5 to 6 minutes, while still retain their texture and color. The hardest tubers such as potatoes (potato), carrots and corn, steamed need 15 to 20 minutes.
2. In microwave: to preserve as many vitamins (which are lost in the heat), try to use as little water as possible and do not overcook. Follow the time (and intensity) in the recipe. Read the rest of this entry »
How to serving the maximum nutritional value of fruits and vegetables
To clean and prepare
Whenever possible, keep the shell (as in the case of cucumbers, squash or zucchini and sweet potatoes). The skin is very rich in fiber and nutrients. So that they do not miss the following aims:
- Avoid leaving the vegetables to soak for a long time to not lose water-soluble vitamins. Quickly rinse under tap water to remove any dirt or grime.
- Use a small brush to clean kitchen shells.
- Discard the outer leaves of the chard or lettuce that may have pesticide residues. Read the rest of this entry »
How to choose fruits and vegetables for the maximum nutritional value
Vegetables and fruits are an essential part of a healthy diet, so Aim to include them in large quantities in your menus as one of your New Year’s resolutions. But to be able to maximize its nutritional value, they should know the secrets and techniques to prepare and cook.
According to the World Health Organization (WHO), a balanced diet should include 5 servings of fruit and vegetables, taking into account the benefits they bring to the diet: fiber, vitamins, minerals and fewer calories (in this last line should be be more careful with tubers such as potatoes or sweet potatoes, which are rich in starch). But before you go to the supermarket to buy, you should report on how to properly prepare and cook to retain as many nutrients as possible, as is often lost on the type of cooking or how to store them. Read the rest of this entry »
The Risk of Calcium Deficiency
It is estimated that the recommended daily intake of calcium for adults is about 800 mg/day and up to 1000-1200 mg/day at specific stages of life, as the maximum period of childhood growth (in the first year of life and during the growth spurt that marks the beginning of adolescence), during pregnancy and lactation.
These populations are considered at risk if maintained over time below the recommended intakes. The elderly are also vulnerable to this nutritional deficiency as bowel function degenerates, as it compromises the absorption of calcium. At the same time, inactivity or immobilization of many older continuous increases bone calcium loss. Read the rest of this entry »
Calcium Deficiency in The Body: Calcium Source
More vegetables, less animal protein
Milk and milk products (yogurt, curds, cheese) are considered the best sources of calcium, with their average of 120 mg/100 g in the case of milk and 300 to 800 mg/100 g in cheese. However, some plants are at least as rich in this mineral that dairy. This is the case of the following, very interesting in the daily diet: sesame seeds (150 mg/100 g), nuts (150-250 mg/100 g), pulses (150 mg/100 g) and green leafy vegetables (cabbage, broccoli, spinach, kale, watercress), with their average of 100 mg of calcium/100 g.
The crushed sesame can be added to salads, purees and creams, you can also season with gomasio (sesame salt) and include the creamy tahini or sesame paste as an alternative to lunches and snacks. Fish whose spine is eaten, such as sardines or anchovies, they should not miss the weekly menu, either as an ingredient in salads, tortillas, mixed with pasta or rice or in sandwiches. Read the rest of this entry »
Calcium Deficiency in The Body
Its deficiency is not always due to an insufficient supply, but a disproportionate consumption of protein, sodium and phosphorus, nutrients that limit absorption and promote the elimination
In reviewing the diet of calcium-rich foods are consumed, it is found that, in general, the deficiency of this mineral is not so much a shortage in food intake, has never before been recorded as high consumption of dairy products- , as the disproportionate consumption of foods and nutrients that limit absorption and promote the elimination, in particular, excess animal protein and phosphorus. Therefore, the most effective dietary measure to prevent organic calcium deficiencies should focus less on increasing consumption of milk or fortified products and committing to balance the diet. Read the rest of this entry »
The Overestimation of Calcium: Vitamin D
Vitamin D, the notably absent
The study does not name at any time the close relationship between vitamin D and calcium. The combination of the two has been recommending for many years to reduce bone fractures and osteoporosis, as this allows the absorption of vitamin mineral.
You may develop any research about calcium regardless of the amount of the vitamin in the body does not make sense. Is it that confirm researchers from the Harvard School of Public Health. After reviewing 21 studies on calcium that involved more than 130,000 people, ensure that the mineral alone does not provide significant benefits to bone mass. Read the rest of this entry »
The Overestimation of Calcium
One study suggests that current recommendations for calcium intake in adults might be overvalued
The human body contains more than 1 kilo of calcium accumulated in the bones and teeth, and to a much smaller amount distributed by the blood and other tissues. The calcium in the body increases until the end of the growing season (to age 30).
Subsequently, the exchange with the outside world remains strong, and there is a constant removal of it that must be replenished from the calcium from food (milk and dairy products, sardines in oil and some vegetables, nuts, soft plan enriched although the plant has less bioavailability for the body). Read the rest of this entry »
Substances of Shark Liver Oil
All of those benefits mentioned before is possible thanks to the different substances that compose it, some of which are very particular:
Omega 3 and 6
Although for many thought-fat or fat is synonymous with obesity, the fact is that most of these compounds are useful for the formation of hormones, play important role in the performance of the defense system against infection (immune) and are essential for the functioning of brain and nerve network.
More precisely, a group of lipids known as fatty acids are helpful in preventing heart disease, hypertension, diabetes and rheumatoid arthritis and several visual disorders and problems in general in all tissues, as these are part of the cell walls. Read the rest of this entry »
Shark Liver Oil for Healthy Skin and Body
The shark liver oil is used in the manufacture of food supplements and cosmetic products, because their components strengthens the immune system, prevent heart disease and have antioxidant properties. Want to know more about these qualities? Read on.
Although for some it is a scary looking animal who always acts as the villain in the movies, the truth is that the shark does not represent any danger to the bather cautious or for those who fish with relevant security measures.
Moreover, products obtained from the various classes of these fish in the suborder of sharks have been exploited for a long time for humanity: the meat, cartilage (sharks do not have a skeleton of bones) and the oil obtained Your liver crushed and subjected to cooking. Read the rest of this entry »