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Vitamin B12

Monday, February 1st, 2010


This belongs to complex B vitamin was discovered in 1948. It is also known as cobalamin because their chemical structures found in cobalt. It occurs in different forms being the most active of hydroxocobalamin and cyanocobalamin. It is essential for our body to function well, since without this vitamin the body can not make red blood cells. The nervous system, heart and brain do not develop well their functions, cobalamin is not at appropriate levels.

Vitamin B12 is stored in the liver (80%) metabolism is using the body as needed, the quantities that are stored can meet our needs for a period of 3 to 5 years.

The cobalamin is obtained through food proteins of animal origin, during the digestive process, this requires the participation of enzymes in the gastric juice and a component called intrinsic factor. When there is a deficit of atrophic gastritis or intrinsic factor, you may receive a lack of this vitamin. This usually occurs in people over 50 years and affects 40% of people aged over 80 years.

Functions:

* Involved in the synthesis of DNA, RNA and proteins
* Intervenes in the formation of red blood cells.
* Maintain the myelin sheath of nerve cells
* Participates in the synthesis of neurotransmitters
* It is necessary in the transformation of fatty acids into energy
* Helps maintain energy reserve of the muscles
* Intervenes in the functioning of the immune system
* Needed for metabolism of folic acid.

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Vitamin C

Friday, January 29th, 2010


Vitamin C is an essential nutrient in higher primates and some other species also. Vitamin C is essential for some metabolic reactions of plants and animals and is created by most organisms except humans. The lack of vitamin C causes a disease called scurvy and therefore is given the name of ascorbic acid. Vitamin C is also used as an additive food.

Ascorbate, pharmacophore of vitamin C is an antioxidant that slows aging, which protects against oxidation and acts in vital enzymatic reactions.

There is no consensus on the recommended amount of vitamin C daily. Due to its antioxidant effect, people who follow a diet rich in ascorbic acid from natural sources such as vegetables and fruits, have a lower mortality, better health and have fewer chronic diseases.
Food sources of vitamin C

The foods to which you can find vitamin C are all vegetables. Some fruits red or blue are often rich in ascorbic acid.

In the culture “Western” sources of vitamin C are the most common citrus lemon, orange, grapefruit, bergamot. In addition to citrus, another source of vitamin C is the tomato.

The major vegetable sources of vitamin C worldwide are: kiwi, gooseberry, loganberry, Brussels sprouts or , rose hip, seabuckthorn, jujube, cabbage, spruce needles, fruits Baobab, chili, pepper, black currant, pepper, paprika, pepper, guava, parsley, broccoli or broccoli, lychee and among others.

Types of Vitamin C
Vitamin C is divided into natural and synthetic. Vitamins are classified into natural C sodium ascorbate and ascorbic acid. The synthetic vitamin C can be found with variations.

The synthetic vitamin C have advantages as its price since oil production is its raw material, a drawback is its limited effectiveness and side effects produced by consuming mineral elements as an alternative to vegetables.

The natural vitamin C, by contrast, is highly effective, and inexpensive and can be found in most vegetables and fruits (mainly citrus). By becoming crystals after extraction, has much lemon flavor, which can not be tolerated by people with sensitive stomachs.

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Soybeans

Thursday, January 28th, 2010

judul gambar

It is a legume family of papilionaceous which originates in Southeast Asia and is essential in the Oriental diet as a protein source. It has been documented to be used, for culinary purposes, at least since the year 2800 BC.

Soy is rich in isoflavones, diphenol compounds structurally similar to estrogen, which have shown some estrogenic effects in menopausal women, possibly to join estrogen receptors. There have been many studies to determine whether these estrogen effects also include cardiovascular protective aspect.

Clinical studies are not definitive in this regard, although in vitro have shown that soy isoflavones have great potential anti-inflammatory, improves endothelial cell function and have antiplatelet activity.

Numerous clinical studies show that soy isoflavones have hypotensive and vasodilator effect, and it is possible that prolonged intake improves elasticity of blood vessels, constituting a factor antiateroesclerótico. This effect has been empirically demonstrated in primates. In animals, soy intake reduces the extent of atherosclerotic lesions. In humans, isoflavones reduce the oxidative susceptibility of LDL cholesterol and decrease the production of thrombin.

Moreover, there is abundant evidence of the protective effect of soy protein on cardiovascular risk factors, which may isoflavones, genistein and daidzein, play an active role. The demonstrated effects to soy protein are: low plasma levels of cholesterol and triglycerides and significant antioxidant capacity.

Soy also is recommended for cancer prevention. It is a food that is recommended to incorporate into the diet to avoid the appearance of cancer cells although no studies, reliable, to support this trend.

The preparations of isoflavones on the market contain between 60 and 90 mg. newspapers, most recently being incorporated soy isoflavones in staple foods (canned food, milk, bread, etc.) making them in functional foods.

Soy is especially recommended calorie and vegetarian diets. In health food stores there are several proposals, very tasty soy burgers and other dishes prepared and only need to pass through the pan or the microwave to be heated.

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Advantages and Disadvantages of Fiber

Wednesday, January 27th, 2010


Fiber is the part that is not digested food. It is found mainly in foods of plant origin and has several advantages in the diet: first, no calories and it is strongly indicated in the restricted diets.

But it is not the only advantage of the fiber must be accompanied by increased water intake. It helps bowel function by helping to reduce the incidence of constipation and the prevention of colon cancer, diverticular disease and hemorrhoids. This is achieved by performing the fermentation in the gut by action of intestinal bacteria.

The fiber also reduces blood glucose level as indicated in the diets of people with diabetes mellitus type 1 and 2, also decreases LDL (bad cholesterol) and thus contributes to the prevention of coronary heart disease and provides a greater feeling of fullness because it slows digestion and absorption of carbohydrates.

This latter measure favors the fiber, with a very low caloric content, is especially recommended by nutritionists and endocrine designing weight control diets. Fiber has the effect of reducing the absorption of fat it makes difficult the action of lipases and triglyceride contact with the absorptive surface of intestinal cells. For this purpose, add the effect of the fiber production A more tolerated by the consumer are soluble fibers, which incorporate many brands in juices and milk. These include beta-glucans (guar gum, glucomannan, pectin, soluble oat fiber, pea, the plantago ovata or soluble fiber from flax).

Foods rich in fiber are (per 100 grams) almonds (10 grams) wheat bran (5.3 grams) of whole wheat bread (5 grams), raspberries (4.5 grams) , nuts (4.5 grams) Brussels sprouts (4.4 grams) and onions (3.1 grams).

In the opposite point of the advantages, we have seen that many, the disadvantages, notes that there has been abuse of fiber intake as it can cause intestinal gas, inhibit the activity of pancreatic enzymes, hinder digestion and decrease the absorption of minerals like calcium, iron and magnesium by excessive presence of phytic acid.

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Positive Effects of Vegetable

Tuesday, January 26th, 2010


They are indispensable when cooking. Are always present in the refrigerator and use in salads, stews, steamed. Did you know that vegetables are full of properties?

For example, the chard is often prescribed in low-calorie diets designed by nutritionists to those who have decided to undergo a diet and are especially suitable for those suffering from anemia. Its main component is water, making it very diuretic.

The eggplant from India and 90% of it is water. It is rich in fiber but this is basically the skin. It contains vitamin E, vitamin A, vitamin C, vitamin B1, vitamin B2, folic acid, iron, calcium, phosphorus and potassium.

The zucchini is very rich in water and encourages the creation of red blood cells. Contains vitamin C, vitamin B1, vitamin B2, vitamin B6, folate, potassium, magnesium, sodium, iodine, iron, and phosphorus Salcioara. Has laxative properties and also helps the immune system.

The sprouts are quite rich in vitamin A (better vision) and C (maintenance of bones, teeth and blood vessels), very suitable for those suffering from fluid retention (ideal for obese people determined to lose or arthritic) and very rich in potassium and fiber (advisable to treat constipation). Another advantage is its high content of folic acid and its immunostimulant effect, while increasing natural defenses and protects against multiple diseases.

Spinach contains vitamin E, vitamin A, vitamin C, vitamin B6, vitamin B2, folic acid, iron, calcium, phosphorus, magnesium, potassium, sodium and beta-carotene. They provide the most nutrients when eaten raw and are especially suitable in cases of iron deficiency anemia.

Tomatoes hiding in his red desirable hides a substance called lycopene, a type of carotene is not converted into vitamin A, beta carotene of carrots or apricots, but also a great antioxidant.

The potato is a staple food healthier, nutritious and versatile that you can try. It is the only food rich in starch, sweet potato and apart from maize, which provides a significant amount of vitamin C. They are also rich in potassium, magnesium and vitamins B6 and B1. Like all foods rich in complex sugars, are recommended as a basic source of energy.

The pepper has gained a leading position in the European diet. It’s low in calories, is high in water and fiber. It is very rich in vitamin C and also contains vitamin E, vitamin A, vitamin B1, vitamin B2, vitamin B3 and vitamin B6. It is also a source of phosphorus and magnesium, potassium, calcium, folic acid and carotenoids. Supports the formation of collagen, bones, teeth and the creation of red and white cells.

Finally, the carrot is one of the oldest vegetables known. It is very rich in carotene and rich in vitamin A. It promotes intestinal healing, is diuretic and astringent. They can be eaten raw and cooked.

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10 Recommendations for Healthy Eating:

Tuesday, January 26th, 2010

  1. Very high consumption of fish (sea and river) and shellfish (molluscs and crustaceans) that constitute the vast nature reserve of the Atlantic current. We recommend eating fish and seafood three to four times a week at different stages of life.
  2. Eat plenty of plant foods: cereals, potatoes and vegetables. Diets rich in these foods are the best way to get a recommended caloric profile in which 50% of the total energy consumed in the form of complex carbohydrates, and to encourage an increased supply of fiber.
  3. High consumption of fruits and vegetables. We recommend eating a wide variety of fruits, especially apples and citrus. Of vegetables, should keep the consumption of brassicas (cabbage, collards, turnip greens and turnip greens), and beans, peppers, onions, carrots, peas and garlic.
  4. Using olive oil as the main cooking fat, especially as a dip in crude.
  5. Eating dairy products daily. They are excellent sources of high biological value protein, minerals (calcium and phosphorus) and vitamins. Additionally, consumption of fermented milk products is associated with a number of health benefits by providing microorganisms capable of improving intestinal microflora balance.
  6. Meat consumption is important and should be done in moderation. It is advisable to consume lean meats that are part of dishes based on vegetables, beans or potatoes.
  7. We recommend eating plenty of fluids, especially water as a drink of excellence. The wine must be taken through moderate consumption, responsible and intelligent, and with food.
  8. Taste for simplicity in food preparation to maintain quality of raw materials and therefore the nutritional value. The use of cooking, grilled, fried in olive oil or breading techniques do not detract from the organoleptic and nutritional raw materials from the Atlantic diet.
  9. Maintenance of traditional food habits Atlantic. We know eating and enjoying it.
  10. Being physically active every day is as important as eating properly.
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Learn to Eat Right Away

Monday, January 25th, 2010

If you only have one hour for lunch and you can not plan meals in advance, do not have no choice but to settle for the menus that offer you restaurants near your office, unless you have a mother or mother in law that will resolve the ballot and make you dinner, so you won the lottery. But if not you, do not think you’re facing a serious problem.

Typically, the restaurants with daily menus usually offer several choices of first and second courses, so you can confeccionarte a healthy diet for each day of the week, remembering, yes, you have to eat everything. The first thing to do is choose from rice, vegetables, pastas, meats, fish, eggs and, of course, vegetables. These products must be cooked to be possible, grilled and light, nonfat. If you can not help, try not to eat a lot of quantity.

A good option is to choose a delicious first course salad with a variety of seasonal ingredients. Try the sauces are not too heavy, possibly a vinaigrette served separately, and flees the mayonnaise, cocktail sauce or blue cheese. As a main course, you can eat throughout the week white meat, oily fish, eggs, red meat and white fish. If in doubt, opt for a fish or grilled steak. Sure and you feel lighter and not so heavy. You have to take into account that the second course depend on what you’ve eaten first. If you have chosen a first deposit (eg beans), go for something direct to the plate. If, on the contrary, have eaten a salad first, you can afford a meat with garnish (better than some steamed vegetables fries).

Some tips for better digestion: It is important to eat slowly to digest food better. Flee from the appetizers that can take away your appetite and prevent feed you a healthy and balanced. Do not talk about work while you are eating. Lunchtime is ideal to unwind from labor problems. Stress can cause many gastrointestinal problems. Avoid fast food, it only serves to accumulate fat and cause heaviness. Try not to drink soft drinks because all they do is puffing. Try not to eat standing up. Return to work a walk. Will relax you and help you digest food better and do a good digestion. Come around and do not exclude any food group.

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Vitamin B6

Friday, January 22nd, 2010

Vitamin B6
1. Functions

  • Participates in the formation of antibodies and hemoglobin.
  • It participates in the synthesis of DNA and RNA.
  • Maintain the functioning of nerve cells.
  • It is necessary for the conversion of tryptophan to niacin.

Vitamin B6  found in wheat germ, meat, vegetables, whole grains, legumes, egg yolks, potatoes, and nuts.

The recommended daily intake is 1.3 mg / day.

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Benefits of Omega-3 Fatty Acid DHA

Thursday, January 21st, 2010

Omega-3 Fatty Acid DHA

It is a polyunsaturated fatty acid long chain, which belongs to the family of Omega-3.
The Omega-3 fatty acids are present naturally in foods like oily fish (tuna, mackerel, sardines …) and play important roles in humans, related to the prevention of cardiovascular diseases, among others.
The Omega-3 DHA is found in the membranes of the junctions between neurons (brain cells) and cells (photoreceptors), which are in the eye and are responsible for vision.

Baby foods including Omega-3 fatty acid DHA in proportions similar to breast milk were positively correlated with the growth in various studies (Carlson et al., 2000). They suggest that Omega-3 fatty acid DHA may be one of the factors that promote childhood.

DHA influences the development of cells in the retina, and thus has an important role in the development of visual acuity (Sangiovanni et al., 2000, Simmer, 2000), but has not been demonstrated in diseases with refraction. A diet rich in Omega-3 DHA seems to affect positively to visual acuity, mainly influences the speed of development.

All studies seem to demonstrate the importance of including Omega-3 fatty acid DHA in the diet of children and the sooner the better. As documented in clinical trials, may positively affect the central nervous system development, and therefore, in their learning ability, cognitive development and improvement of visual acuity, although more studies are needed to confirm these findings.

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PROTEIN-Discover a Little More

Wednesday, January 20th, 2010

protein

The protein supplement is the most consumed today in the world, which has demonstrated its influence on muscle development, not only further development without the strength and performance.

Food we can get into foods like meat, eggs, fish, milk, eggs, vegetables, animal sources of proteins have 20 amino acids. Vegetable sources are deficient in amino acids and proteins are said to their incomplete

But then how much amount of food we should eat to get enough protein in the body so that there was a positive nitrogen balance and promote muscle anabolism (muscle gain), hence the help of protein shakes, in addition to sources high quality protein and are easily digestible, without impurities, fat, little carbohydrate, hence the importance and demand for sports.

One of the proteins most demanded is the whey, they have a very high amino acid profile, today we find many supplements such as concentrates, isolated, ultra-filtered, micro, in short different collection systems which determine protein the value of these, a system that achieves the highest quality protein is the A crossflow microfiltration, with this system presents the brand Aminostar CFM Protein Isolate, for one dose of 28 grams, has a 25g protein, BCAA, glutamine, a protein of excellent quality, free of fat and free of impurities

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