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Foods Containing Vitamin A & C, and Disruption Due to Lack of Vitamin C
The richest in vitamin C | mg. per 100 grams.
- Strawberry, raspberry, strawberry | 60 mg
- Orange, grapefruit, lemons | 40 to 50 mg
- Melon | 25 mg
- Pina | 20 mg
- Apricot, peach, banana | 7 to 10 mg
- Apples | 10 mg Reduced the defenses, premature aging, weakness, anemia, bleeding, bleeding gums, aching joints, blood vessel disorders, irritability, prone to flus and colds. Scurvy.
The richest in vitamin A | mg. per 100 grams. Disorders due to vitamin A
- Apricot | 250 mg
- Melon | 220 mg
- Peach | 105 mg
- Mandarin | 44 mg
- Orange | 33 mg
- Banana | 33 mg
- Medlar | 27 mg
- Plum | 25 mg
Disorders due to vitamin C
Decreased immunity, lower antibody response, visual problems, xerophthalmia, night blindness, respiratory infections, urinary tract, growth retardation, dry skin, difficulty in wound healing. Prone to colds and flus. When it is fruit juice, take the precaution of taking it away. Vitamins containing freshly made juices rather easily oxidized in contact with air, leading to significant loss of vitamin content
Correlation Between High Consumption of Fruits and Vegetables and Low Incidence of Disease.
In all studies found a high correlation between high consumption of fruits and vegetables and low incidence of disease.
A good habit is to start the day with fruit in natural juice or in part. The water, vitamins, antioxidants, minerals, enzymes and fiber that contains the fruit helps to hydrate, purify and revitalize your body. Are low in calories and no cholesterol. All fruits and vegetables we consume are few.
Fruits have the advantage of being eaten raw, so taking advantage of all its nutrients. Its high content of vitamins, minerals, trace elements and nutrients such as bio flavonoid’s help regulate the immune system. They have detoxifying properties: stimulates liver and kidney function and helps improve intestinal laziness due to its fiber content.
The energy value of fruit is generally very low, due to its high water content (80-90%). They provide about 50 calories per 100 grams, which are derived mainly from complex carbohydrates, mostly in the form of fructose. Its concentration increases as more mature fruit. They contain trace amounts of unsaturated fats that are always and have no cholesterol, except the coconut which has a large amount of saturated fat.
The banana has a caloric value of about 85 calories per 100 grams. and contains carbohydrates, mainly as sucrose, so it is not recommended for diabetics.
The sour taste of fruit is another feature. It is due to a number of organic acids that are essential nutrients for our body and in fruits. In citrus, we find citric acid, malic acid in apples, plums, tomatoes and tartaric acid in grapes. None of these acids is detrimental to the organism was not harmful to the stomach, since it does not reach the acidity of gastric juice.
Antioxidant Vitamins
The antioxidant power of vitamins E and C, as other substances that give color and flavor to fruits and vegetables such as flavonoids, polyphenols, carotenoids, carotenes (the latter two are converted in the body in provitamin A) have demonstrated a important role in preventing cardiovascular disease, cancer and aging.
Today we know that the aging process and the emergence of some diseases, is due to the effect of “free radicals”. That is, certain particles oxidizing our cells. They have a useful role for our body to fight off bacteria, but in return are responsible for the hardening of our arteries (atherosclerosis). We can fight free radicals using a diet rich in fresh fruits and vegetables, olive oil and red wine in moderation. They play a vital role in cleansing and detoxifying free radicals.
More than half of the vitamin A and almost all the vitamin C we need to provide fruit. Many vegetables also contain vitamin C but not part of cooking them destroys this vitamin, hence the importance of eating fruit or raw vegetables. Remember that vitamin C increases the absorption of iron, calcium and phosphorus
Develops From Childhood Through Adolescence
Understanding the growth and changing your child’s development is an important part of parenting. As babies and a family photograph of smiling children go through the various stages of growth, you may face emotional and physical challenges and some relatively common problems.
The growth and development include not only the physical changes that occur from infancy to adolescence, but also some of the changes in emotions, personality, behavior, thinking and language that develops as the child begins to understand and interact with the world around him.
The health care of your child involves not only provide physical care but also provide emotional support at all times. Also included are ways to promote a healthy lifestyle with regard to daily activities such as play and sleep, as well as making sure your child receives dental care, vaccinations and discipline required.
As a child grows and develops from childhood through adolescence, it is essential to promote good health, especially when they have some of the problems related to development. The health issues include a long list of situations such as the diaper rash in babies, learning to use the bathroom, the learning disabilities and bed wetting in children of school age or disorders in learning and substance abuse among adolescents.
Concept of Dietary Fiber
Although no consensus in the scientific community about the concept of dietary fiber, can be defined as that portion of the edible plants that resists digestion and absorption in the human small intestine and undergoes a partial or complete fermentation in the large intestine. This plant part is formed by a group of chemical compounds of diverse nature (polysaccharides, oligosaccharides, lignin and similar substances [1]). From a nutritional standpoint, and strictly speaking, the fiber is not a nutrient, since it is not directly involved in basic metabolic processes in the body. However, dietary fiber plays a physiological function to stimulate intestinal peristalsis. The reason why the human body can not process it is because the digestive tract lacks the enzymes that can hydrolyze. This does not mean that the fiber passes intact through the digestive system: although the bowel does not have enzymes to digest the enzymes of the bacterial flora partially fermented fiber and break down into various chemicals: gases (hydrogen, carbon dioxide and methane) and short chain fatty acids (acetate, propionate and butyrate). The latter can play an important role in the body of living beings. Dietary fiber is found in foods of plant origin little technological processes, such as cereals, fruits, vegetables and legumes.
Fibers are Polysaccharides
Dietary fiber be fulfilling the role of the structural part of plants and therefore are in all foods from plant products such as vegetables, fruits, cereals and legumes. Most fibers are considered, chemically as polysaccharides, but not all fibers are polysaccharides (eg starch is a vegetable fiber). The fibers are described as non-starch polysaccharides (non-starch polysaccharides). Some constituents of the fibers are cellulose, Hemicellulose, Pectins, Gums and Mucilages. The fibers may also include some non-polysaccharide compounds such as lignin (are polymers of several dozen phenol alcohol molecules with strong internal organic make them impervious to digestive enzymes), the Cutin and tannins. As has been investigating the fiber incorporated other chemicals to the list.
Substance Causes Obesity
Fat
Butter, cream, oils, margarine.
Strengths Nutrition: Rich in lipids, they are sources of vitamins A, D or E.
Recommended intake : A controlled consumption with emphasis on vegetable fats.
Avoiding Constipation
- Take daily vegetables (preferably raw), fruit with skin (if possible), vegetables and wholemeal bread. This diet is rich in fiber and helps retain water, so that stools are more fluid.
- Drink plenty of fluids, at least 1.5 liters (8 glasses) a day. Fluids can include water, juice, soup, tea and other beverages.
- Eat slowly and chew food. Try to eat at regular times.
- Educate the intestine: no never suppress the need for evacuation, go to the service when you feel like. usually to go to the toilet at the same time, trying to go in time and unhurried. Some people benefit from going after a meal.
- Avoid excessive stress in the evacuation. The intestine and is responsible for himself, of this work.
- Daily physical exercise. Take time for walking, cycling, gymnastics.
- Avoid irritating laxatives. The repeated use of irritant laxatives can lead to intestinal disorders and can be habit forming.
What is Constipation?
It is when you have problems emptying the stomach with difficult or unusual expulsion of stool or feces. These can be hard, which makes it difficult to expel and have to make much effort to expel them.
The normal frequency varies from person to person. A normal range is three times a day to three times a week. Constipation may also be considered when a person moves from a higher to a smaller frequency.
What causes constipation?
Several causes can be:
* Not drinking enough fluids.
* Physical inactivity. Staying in bed.
* Not eating enough fiber.
* The consumption of certain drugs.
* Do not go to the bathroom when you feel like.
* The use of laxatives.
Constipation is very common during pregnancy, elderly, when changes in customs (travel, meals, schedules, etc) And in situations of fatigue, nervousness or little physical activity.
Tips to Control Appetite
1. Avoid snacking between meals
Snacks, candy, chocolate bars, hard to resist! And yet. These are calorie-called “gaps” that contribute nothing to the body and not appease hunger. In cases of acute syndrome and repeated, plan a cereal bar or fruit, healthier and more filling.
2. Drinking water at will all day
Essential for hydration, tap water is the best (except-cons indication in your area) and the least expensive! If you want to “liven up” your drink, lemon juice or mint leaves work wonders and are sugar free!
3. If hungry, eat a fruit
A snack why not, but if they do not rush on a pastry or a packet of crisps! The fruit can satisfy sweet cravings. Note: apples (with pectin they contain) can also feel satisfied.
4. Stay greedy but wisely
No question you into hardcore nutrition or disconsolate victim! A well thought food should not be punished. And like any rule, it implies exceptions. As you determine the pace!
5. Exercise daily
A healthy body needs to spend! Even if you’re not a great sportsman, consider including in your day at least 30 minutes of physical activity.