Multivitamins and Nutrition

Archive for the ‘Fruit and Vegetables’ Category

Here we break down some of the reasons that support the consumption of fruits on a regular basis as something very, very healthy.

1. Its high water content helps eliminate toxins from our body and helps us stay well hydrated …

2. Your fiber intake helps to regulate the function of our intestines and prevent or correct constipation. The fiber diet is of great interest because, in addition, has beneficial effects in both prevention and treatment of certain diseases (high cholesterol, diabetes, obesity, stones in the gallbladder, hemorrhoids and varicose veins, diverticulitis, cancer colon and ulcer).

3. They are almost exclusive source of vitamin C. Nutrition experts recommend taking at least three pieces of fruit a day, ensuring that one of them is rich in vitamin C.

4. It contains antioxidants that protect against diseases related to nervous system degeneration, cardiovascular disease and even cancer. The World Health Organization (WHO) has confirmed in recent years the results of various research studies that demonstrate the anticancer effects of fruits and vegetables, particularly cancer of the gastrointestinal tract and from lung cancer. According to studies, one in ten patients affected by some form of cancer has had a poor diet based on fruits and vegetables. Other fruits are very healthy citrus and tropical fruits rich in vitamin C, beta-carotene, vitamin E and other substances with antioxidant properties, which are used against cardiovascular disease, cataracts, cancer of the breast, ovaries and bladder.

The Papaya is known to improve digestion, is laxative, astringent, eliminates parasites, protects the heart and liver and helps burn fat, combined with heavy pineapple improves digestion, cleanses the digestive tract is rich in fiber and diuretics, so this juice will help to increase the fiber intake and promote body cleansing process.

Function: It is a powerful fat burning, detoxifying, diuretic, purifying, mineralizing and moisturizing.

It relieves constipation, lowers cholesterol and triglycerides, high in fiber, improves slow digestion, reduces measurements and promotes weight loss.

Ingredients: (Makes 2 servings)

1 / 2 cup chopped papaya and, peeled and seeded
1 / 4 cup crushed pineapple, peeled
2 slices of chopped watermelon, peeled and seeded
Chopped 1 banana, peeled
1 1 / 2 cup water

How to prepare:

Extract the juice of papaya and pineapple. Blend in remaining ingredients. Strain and drink immediately

Properties chard is a vegetable similar to spinach, belonging to the Chenopodiaceae family. Its use is made of old, originating in Europe, more precisely in the Mediterranean region. This vegetable contains nutritional properties that provide benefits for treating hypercholesterolemia, lowering concentrations of LDL cholesterol in the blood.

The best way to learn about the benefits of food, in this case, Swiss chard, is to know what nutrients it has. From this information it is possible to determine, for example, the chard can treat hypercholesterolemia in a natural way. How? Through its active ingredients.

Active ingredients of chard (per 100 g of raw food)

* Calories: 28 calories
* Water: 88%
* Carbohydrates: 4.5%
* Fiber: 3.6%
* Potassium: 380 mg.
* Magnesium: 71 mg.
* Calcium: 110 mg.
* Carotene,: 183 ug.
* Vitamin C: 20 mg.
* Folate: 140 ug.

Properties of cholesterol-lowering chard

* Both soluble and insoluble fiber that contains the chard, and dragging act involving exogenous fat excess. This mechanism of action reduces fat absorption and metabolism.
* Vitamins and minerals it contains, act as natural antioxidants, increasing cellular activity, increasing energy production from free fatty acids.
* Reduce fat by low-fat, freeing fatty acids into the bloodstream, which are then used by the mitochondria of the cell to its combustion.
* Increased liver production of HDL cholesterol, reducing platelet aggregation and preventing the formation of atheromas, plaques responsible for the occurrence of cardiovascular disease.

As you can see the chard is a vegetable that has many properties that benefit health in general and heart in particular. This is achieved by reducing risk factors such as obesity, dyslipidemia, diabetes, high blood pressure.

To get the most out of the kitchen with fruits is necessary to follow some simple rules as to incorporate at the end of cooking to minimize nutrient loss by heat. Precisely because of these sensitive and volatile micronutrients, is essential not chop the fruit too or do so well in advance, because in contact with oxygen oxidation is accelerated and with it the loss of vitamins. Nor should we make large quantities of soup to last us several days, but just enough that we must take the time to avoid over-heating. In some cases, to counteract the oxidative effect that occurs in fruits such as pear, apple or quince is needed that combine with citrus such as lemon or orange. And, if they are biological fruit and skin is not too astringent, we can consider using them without peeling, as this will multiply the fiber and nutrient content of our soup.

Citrus (lemon, lime, orange, tangerine and grapefruit): the right time to add our citrus soup is once we put out the fire. Combining citrus fruit with a high tendency to oxidation can sprinkle the top with a little juice and add the rest at the end. If we want to further enhance the citrus flavor chosen can also incorporate a bit of flesh that will give small bubbles of juice last in the soup. Vegetables with the best combination lemon, orange or tangerine are the carrot and pumpkin. We can prove with grapefruit juice, but we add in small amounts, it can taste quite bitter end of the soup.

Apple: thanks to its richness in pectin, add apple to our creamed vegetables will help regulate our intestinal transit and reduce our levels of bad cholesterol. Moreover, their malic and tartaric can improve digestion of fats in the accompanying ingredients. It goes very well with some brassicas such as cabbage or cabbage and can soften the texture and flavor of a cream made with beets. Depending on the variety you choose, we will have a more or less sour soup or a creamy texture. One of the most appropriate to include in the range pomfret soup.

Membrillo: quince fruit is ideal to regulate and tone the digestive system. Because of its enormous astringent, it can be eaten raw and cooking stands up well without losing many of its valuable properties. It is important to soak in lemon juice, once cut, so that will not rust before it is cooked. Sandy texture contrasts well with green vegetables like spinach or chard, and softens the flavor if once we turn the heat we add a little cream cheese or some yogurt.

Pera, shares properties with the apple and the texture of some varieties is more reminiscent of the quince. Among many others, include its diuretic properties and anticholesterolaemic. The pear blends well in soups with celery and vegetables with a hint of bitterness as endive, escarole or eggplant. Any pear cream flavor wins if we add in cooking chopped nuts such as walnuts, almonds or pine nuts.

Bananas: maybe this is one of the fruits which are less usual to add to a soup, but, well combined, more than one will be caught for its delicious taste hot. Ideally, add chopped and sprinkled with lemon juice in a sauce of onions or leeks. Then we can add fresh corn, a chopped vegetable like squash and a little rice cereal or other cooking medium, and cover with water or broth. This should be left to cook until the ingredients are falling apart and then it happens all through the blender.

Grapes: fresh grapes adding to our soups, we will give a boost of energy and brain food. Dan a little work because previously we peel and remove the seeds, but the truth is that with six grapes per serving is sufficient. Combine well with thorns, mushrooms and cut in half, and added to the end of cooking, can brighten the flavor and presentation of any vegetable broth.

Persimmons: The persimmon is a seasonal fruit season starts in November and should be present in any of our soups. Its unique gel texture lends itself well to being part of creamed vegetables, especially carrots or red pepper and tomato. It is essential to buy mature, because if not, can be very astringent.

GranadaDiversos scientific studies demonstrate the power of pomegranate juice as a natural antioxidant in concentrations much higher than those found in other foods. Recently U.S. submitted the results of a phase II clinical trial with 48 patients with prostate cancer who had failed initial treatment (surgery or radiotherapy) and whose tumor had recurred. They were given pomegranate juice were administered a diet and exercise are recommended.

“In patients who received treatment versus another group that did not receive the PSA (prostate cancer marker that shows the progression of the tumor) was doubled to 60 months, compared with those not taking whose PSA doubled in 15 months, the progression is slowed down a lot, is a 4-fold increase in PSA doubling time, “says Dr. Gilberto Chéchile, Director Institute of Prostatic Diseases in Barcelona, the Instituto Universitario Dexeus,” Today I have 25 patients with cancer prostate, which have previously failed in all treatments, and those who were administered pomegranate juice, an anticancer diet and exercise, “he continues.

Composed primarily of water (80%) and sugar (17%) in the grenade highlights its high content of polyphenols substances, as well as protect the plant and bring color and fragrance to fruits and vegetables, are converted by intestinal flora simpler ones, called “urolitinas” (with high concentrations in blood and present up to 4 days after being ingested by our bodies), punicalagins (with antibacterial activity and the prevention of oxidative stress) and anthocyanins (which strengthen and maintain collagen, improve ocular microcirculation, the state of the blood vessels, etc.).

To Dr. Juan Carlos Espin, Research Scientist in the CEBAS CSIC in Murcia and Spanish the second most cited researcher in the scientific area of Science and Technology of Food, Nutrition, Food and Health, “most existing evidence on the Pomegranate is related to its cardioprotective activity, it decreases the concentration and oxidation of LDL-cholesterol and improves the elasticity of the arteries. ”

This research team has shown that urolitinas regulate the expression of genes in cells by inhibiting the expression of oncogenes to produce tumors, regulate the cell cycle and interfere with key processes with the development of colon cancer. The urolitinas also can reach the human prostate that may justify the effect observed in some studies of pomegranate juice against prostate cancer.

Natural oxidation and antioxidants
Our body goes through over the years a chemical process of aging and destruction of cells called “oxidation” this oxidation is due in large part to the action of free radicals, highly reactive molecules that create a disruption in cell membranes lethal for the cell, if the concentration of free radicals in our body is properly provide benefits (fighting bacteria and viruses, regulating the structure and function of proteins controlling muscle tone, etc..), if the concentration is too high cause aging , problems in the cardiovascular system, nervous system problems, etc., to neutralize the tissue damage is necessary the action of the antioxidants found in fruits and vegetables.

Currently scientists are conducting studies around the world value their positive effect in patients with AIDS, Alzheimer’s, various cancers, etc…

Grenades Elche is one of the most popular varieties of the world and one of those with more content in antioxidants, vitamins and minerals. The pomegranate is native to the Campo de Elche but its cultivation has now spread to other parts of Spain and the world. Experts recommend eating this fruit, such as those grown in our country, both natural and direct extraction of juice not from concentrate, and 100% natural.

Organic substances are those with cell life, ie plants (vegetables, fruits and vegetables) or animals (beef, pork, chicken, fish, goat, etc.).

Among the items are organic nutrients, to consume, produce energy (measured in calories). These nutrients are called “essential elements or substrates”

They can identify three major groups:

- Carbohydrates also known as carbohydrates or sugars.
- Protein and
- Fats also called lipids

In addition to these three substrates, there is another product that produces calories, and alcohol. But this only contributes to weight gain without generating usable energy for the body.

Each of these subgroups provides the body with different components needed for operation. Individually, each would make a very incomplete food, but just and proper combination of various organic and inorganic elements is what keeps our balanced system performance.

Well as the body has its needs, while being fed in a balanced way, knowledge of content in various food substrates.

The very general said foods in different substrates:

- Eggs Butter Cookies
- Carnes Oil Pan
- Vegetables Egg Yolk Deli
- Vegetables Dairy Deli
- Fish Fruits Hard cheeses
- Cereals (rice, pasta) Nuts Meats
- Sweet Nuts

In autumn, nature provides us with plenty of fruit we consume in a totally normal. Many people are those who have doubts about the benefits of these foods, and that being in nature and grow in the wild many prefer not to eat them. Therefore we want to make a general comparison between the foods found in nature and which we acquired in the supermarket.

First we note that the fruits that nature has to offer with all-natural, having grown and bred are supported by accelerating growth substances, or without any genetic manipulation to improve the product quality or appearance . It is true that much less appealing to the eye, but may have far fewer chemical residues in their composition, so they are much better for health.

As for the taste, the fruits that nature provides us with a more intense flavor. This is because the growth and maturation process is much slower than in those who get bred from farming techniques aimed at the mass production of fruit. This makes slow ripening fruit in nature we are much sweeter than we buy, that the cons are much older and deeper colors. It is true that buyers are often much easier to consume, but yet never equal to those in nature.

Read the rest of this entry »

Take fruit and vegetables daily is important to provide the body nutrients such as vitamins, antioxidants, minerals and carbohydrates. The fruit in all its varieties is a healthy food that children usually like, but not all. Some infants and children to eat fruit costs.

* With the baby follows the guidelines of pediatric introduced one by one the fruits, in principle it sparingly and as a game.

* With the kids do not force it or subject, some chopped fruit, talk while you eat some fruit, as much as you like and a character of his drawings take much fruit (Pocoyo takes a lot of fruit, o Little Einstein all take fruit.

* If rejected do not give importance and try again another day. Do not get discouraged if you do not succeed the first time. It is advisable to insist, prepare the fruit in different ways, or draw a face, something you call your child care.

* Heard you often say “How rich is the fruit”, “fruit helps you grow, so that it will serve as a stimulus.

* If it is possible to lunch that they see their parents eat fruit. Children imitate what they see.

* Encourage your children to play with the fruit, by color, his name. You can give apples, pears, oranges, peel to the touch and become familiar.

* Prepare a bowl of colorful fruit and that your children help you decorate. If you are involved in the preparation of the dish may have more enthusiasm for trying out the fruit.

* If the child or the baby tastes the fruit, applaud is progress. Make him see how happy you are to take fruit. The seniors take fruit etc.

In autumn and winter season it is clear that we must prioritize the prevention of colds and flu, so it is essential to the consumption of certain nutrients such as vitamin C and A. Broccoli may help in this regard, since it is a seasonal food also is an excellent source of vitamins for this time of year.

In just 100 grams of broccoli can find the same amount of vitamin C that has an orange, 150 mg of vitamin A and many carotenoids with antioxidant that also care for our skin and increase the body’s defenses.

Of course, we can not forget that broccoli is also a great source of vitamin B complex and has lots of fiber and low calorie water. So let us not take advantage of the broccoli and valuable vitamins so necessary at this time of year. In a salad in a pie or sauce, broccoli will not only taste and color, but many good nutrients for a healthy body.

The glycemic index is a measure of glucose levels in blood that is necessary when exercising, and then to accelerate the recovery process. It is important to maintain good levels if we pay the most, so it is necessary to arm ourselves for the right foods. The fruit is one that can serve us, but since we have always flown over the question of which fruits are best to eat before or after training.

Before training it is important that the foods we eat do not contain high levels of glycemia, ie, it is better to consume foods with low glycemic index because they get to pay so much more during the year, because we have accumulated glucose should to be food we have eaten several hours before the exercise. Things change at the end of exercise, as the food we eat should have a high glycemic index.

At this time we will emphasize the importance of glucose ingestion after exercise, because muscles need energy quickly and fruit with a high glycemic index is a good alternative. But surely most of you are wondering what fruits are those with more or less glucose in them and that will serve us best for before and after training. Therefore we will make a small list of the most used and easy to find.

Read the rest of this entry »