What is certain is that the ice cream is a food that many athletes avoid taking, but is a healthy food if taken in moderation and can be included in any diet in a healthy and balanced and that provides many nutrients for the body such as calcium, vitamin B2, high-quality protein, lactose and addition of phosphorus, magnesium, potassium and vitamins A and B6. If you like ice cream and sports do not have problems with the scale.

The ice milk provide large amounts of calcium, in fact, with the ingestion of 100 g of ice cream, milk or ice cream are consumed between 10 and 20% of the recommended daily intake of this nutrient.
Also, do not forget that consumption of 100 g of ice cream, milk or ice cream provides between 5 and 10% of the amount of protein needed daily.

Despite its high fat content, an athlete can eat ice cream to choose varieties always simple and avoid the ‘toppings’.

A serving of vanilla ice cream (72g) provides 145 calories. Enough 15 minutes of racing, 18 min. swimming, or 37 minute walk to burn those calories (for a person weighing 75 kg.)

If you’re still concerned about caloric intake, choose sorbet and sherbet and fruit provide more vitamins and minerals and are much lower in calories. A lemon sorbet without milk provides 75 calories per serving, so you can burn with 8 min. race, 9 min. swimming or 19 min. walk.

According to research published in the American Journal of Clinical Nutrition found that meat contains one of the highest levels of the vitamin, but it is absorbed by the body when consumed.

Researchers at the University of Oslo and the University of Bergen, Norway, has found higher levels of bioavailable Vitamin B12 is found in milk, which despite having lower concentrations than the flesh is much better understood.

About 55 percent of the vitamin contained in the milk directly into the bloodstream and the fish would be the second highest source, along with vitamin A, followed by other dairy products.

In the flesh of vitamin B12 may be closely linked to proteins and this link must be broken down by stomach acid before the body can use, so in the case of older people are acid levels low and find it much harder to get the V-B12 of certain foods, having to choose dairy products, because the vitamin benefits their brains avoiding memory loss and diseases related to dementia.

For lacto-ovo-vegetarians do not have major problems that is present in dairy products and eggs, so do not suffer the same shortcomings, but a problem in other forms of strict vegetarianism, where these products not consumed.

So in place of meat as a source of production, vitamin B12 is found in milk, cheese, eggs, fortified yeast extracts, fortified cereals and fortified soy products.

A natural source that still carries its content is controversial, the freshwater algae called Spirulina, which according to studies would be very rich in this vitamin and a source of vegetable origin.

Incoming search terms for the article:

• nutrition

Vitamin B12 or cobalamin is found only in foods of animal origin who have a vegan diet need to consume vitamin supplements for preventing diseases that are caused by their absence.

The required daily dose of vitamin B12 is 2.4 mcg per day.

* The lack of vitamin B12 prevents the iron from being absorbed which can cause anemia.

* Cobalamin deficiency causes nervous disorders, irritability, insomnia, depression, loss of memory, reasoning difficulties, including severe mental illness.

* Tingling in the arms or legs, or numbness can also be caused by lack of vitamin B12.

Benefits and properties of vitamin B12

* Vitamin B12 or cobalamin stimulates the immune system by increasing the body’s defenses.

* Vitamin B12 is also indicated for cases of anemia.

* Its use helps to prevent and control the allergy.

* The cobalamin protects the nervous system, which enabled better picture of nervousness, irritability, insomnia, depression, etc.

* Vitamin B12 helps prevent the formation of cholesterol plaques and thrombi that can occlude blood vessels, thanks to this episode prevent heart attacks and strokes.

* By encouraging the circulation of the brain improves memory, concentration and reasoning.

* Among other benefits, and vitamin B12 is to delay the onset of Alzheimer’s or mitigate its effects.

* This vitamin is recommended for best picture of Fibromyalgia.

* Vitamin B12 serves to control hypertension.

* Corrects the numbness and tingling in the arms or legs.

* The consumption of vitamin B12 also helps the digestive system.

Causes of vitamin B12 that may be missing

* The vegan diet, but not the ovulate vegetarian.

Dependence

* Smoking
* Drugs
* Ulcerative colitis.
* Crohn’s Disease
* Some come digestive system problems.

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.