Retinol sources are eggs, whole milk, meat, cream, cheese, kidney, liver of some animals and cod liver oil and halibut and some fortified foods. However, all these foods in which you can find vitamin A, except skimmed milk fortified with vitamin A, have high cholesterol and saturated fats. Other sources of vitamin A: Beta-Carotene

Beta carotene is a substance found in fruits and vegetables, giving the orange or red color typical of some of them, oranges, tomatoes and beets among others. This pigment is converted into vitamin A and is a powerful antioxidant that slows the aging of cells.

Beta-carotene sources are foods like squash, carrots, sweet potatoes, melon, cantaloupe, squash, apricots, grapefruit, broccoli, spinach, and most green leafy vegetables. These vegetable sources of beta-carotene are fat and cholesterol. The greater the intensity of the color of the fruit or vegetable, the higher the beta carotene content.

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It all starts in infancy, it is important to know that the first six months you should only give your baby breast milk, should not he eat other foods or liquids.

After these months you can start giving soft foods like baby food and purees, one at a time so that your metabolism will tolerate and will adapt, however it is important to continue breastfeeding until two years ago.

Also keep in mind that your baby shows signs of hunger and satiety, it is not appropriate to force him to overeat. On the contrary must be patient and encourage him to try new foods, an easy strategy is to use food full of colors, textures and tastes.

Also know that the quantities of food that will increase to the extent that your baby is going begging. But for their growing appetite is good to not be distracted by other things to eat but when you learn to enjoy that time. To do this you can pamper your baby, motivate and say positive things when you eat.

Insofar as your baby grows you can increase the consistency of meals, so you will gradually adding solid foods. At this stage it is appropriate that he can get his hands on some food to acquire skills, independence and confidence.

By age your baby can eat most foods that other family members. So it is good to have a balanced diet for your child receives the energy and nutrients needed to grow healthy. However you should avoid eating lots of sugars, foods high in salt, soda and caffeine.

After 4 years reduces the child’s energy needs per kilogram of weight but increases the amount of calories you need, so they should not miss the fruits and vegetables.

But after 5 years to adolescence growth will be slow but steady. Therefore your diet should be rich in iron, calcium, vitamins A, D and C, proteins, carbohydrates, fruits, legumes, vegetables, dairy, beef, fish, chicken, eggs, nuts to have a growth and proper development.

If you have these things in mind to secure your child will be healthy and develop a high development potential.

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Fruits and vegetables provide the body an additional source of antioxidants that are needed to adequately wage war against free radicals. Without the necessary intake of healthy fruits and vegetables, free radicals can spread and eventually lead to stroke, myocardial infarction, arthritis, vision problems, Parkinson’s disease, Alzheimer’s disease and several cancers.

The benefits of getting your daily dose of fruits and vegetables are numerous. The antioxidant, vitamin E, is wonderful for the heart. Vitamin E has the ability to essentially “absorb” LDL (“bad”) cholesterol in the arteries, allowing the necessary elasticity and blood pressure levels to keep your heart pumping safely. Cholesterol, if left untreated, plaque accumulates on the inner walls of the arteries, impeding blood flow LDL and forcing the heart to work overtime to keep running. Eventually, plaque buildup can become so severe that it can cause a blockage in the artery, leading to a heart attack or stroke. By getting enough vitamin E in your diet you can give your body the necessary antioxidants to prevent LDL cholesterol levels are out of control.

Antioxidants may protect against diabetes and related harm. Free radicals thrive in altered metabolic states of diabetics. But with the necessary antioxidants that fruits and vegetables can provide, free radicals can be neutralized, the protection of the kidneys, blood vessels, eyes and heart of harmful damage.

Free radicals are causing cancer cells to grow. Many studies have linked cancer, stomach, prostate, colon, breast, bladder, esophagus and pancreas, to free radicals. Eating fruits and vegetables can not completely prevent cancer, but can give your body a chance to fight when required. Antioxidants can neutralize cancer cells before they turn into a mass. A recent study at Harvard University found that men who ate the most processed foods tomato (rich in antioxidants) were 35% lower risk of developing prostate cancer than those who ate less food processed tomato products.

Antioxidants reduce the effects of aging. Free radicals damage cells in our body that are vital to a youthful appearance and good health. Eating fruits and vegetables can reduce the loss of muscle elasticity leading to wrinkles, enhance your immunity, making it less susceptible to the disease, besides the lack of memory, these free radicals damage the brain cells required to store the information. Antioxidants are available in supplement form, but are most powerful when they are in whole foods. The best practice is a combination of a “green” supplement (containing vitamins, minerals and antioxidants found in the products) with the recommended 5-9 servings of fruits and vegetables every day. The leaves of vegetables such as spinach and kale, and orange fruits and vegetables such as mangoes, oranges, melons, sweet potatoes and carrots are excellent sources of antioxidant beta-carotene. Fruits and vegetables containing lycopene, such as tomatoes, watermelon, guava, papaya, apricots and pink poma, are also full of antioxidants.

It is important that when you are buying fruits and vegetables for her family to be organic. The products available in most stores no longer contains the level of nutrients did 100 years ago. Because pesticides and mineral levels decreased in the soils used today. Eating non-organic products will not provide you with antioxidants (vitamins and minerals) that your body needs. The average production, organic nutrients contain almost 30% more than non-organic and is grown without using harsh chemicals that can lead to increased exposure to free radicals. Fall is a good time to start a new healthy habit that your family will love, and eat 5-9 servings a day delicious fruits and vegetables can really away from the doctor.

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Fruits and Vegetables

Why is it important to consume fruits and vegetables daily?

The latest national survey on eating habits in childhood and adolescence (Study enKid, 1998-2000), in which more than 3,500 people between 2 and 24 years of age, shows something that is new, although its significance: the fruit and vegetable consumption among children and adolescents is inadequate. Fruits and vegetables are foods that are a significant source of variety of vitamins (folic acid, C, pro-vitamin A. …), minerals (potassium, magnesium), water, fiber and antioxidants.

Their consumption is important because, if you include them in adequate amounts in your diet, you are contributing to the health of the whole family, helping to reduce the risk of diseases such as constipation, hypertension, high cholesterol and even certain types cancer. Do not forget to include in your diet every day.

10 reasons to eat fruits and vegetables

1. They help us stay well hydrated. Because of its high water content facilitates the elimination of toxins from our body and help keep us well hydrated.

2. Fruits and vegetables are almost exclusive source of vitamin C. It is recommended that you consume daily, while at least one of the fruits of day one of the richest in vitamin C (citrus, kiwi, cantaloupe, strawberries, tropical fruit?) And that a ration is a salad.

3. They are sources of antioxidants: allied health. We talked about colors, flavors and other natural compounds such as vitamins C, E and beta-carotene or provitamin A. Although they are present in very small quantities, have a decisive influence on the acceptance and desire for these foods and know with certainty that protect us against certain diseases, including degenerative diseases, cardiovascular diseases and cancer.

4. Rich in fiber. Fiber helps to regulate our bowel function, to correct constipation and has beneficial effects in preventing and treating other disorders such as hypercholesterolemia, diabetes, obesity and others. As for fruits, note that the fiber content is reduced to peeling, and that most of their vitamins are just under the skin so you must perform a shallow bare. Similarly, if you make a puree and dried by the Chinese, do not forget that most of the fiber in vegetables and vegetable disappears.

5. We help eliminate excess fluid. They contain very little sodium and potassium, which forces our body to remove excess fluids with waste substances in urine.

6. They have little fat. The amount of fat present in most vegetables and fruits is negligible, except for avocados and olives (rich in oleic acid as olive oil) and coconuts (mostly saturated fat).

7. Enjoy them anytime of year. And take advantage of every moment of each season, as they are at their best.

8. Fruits: a sweet treat. The fruits have a pleasant sweet taste since they contain sugars (fructose, glucose, sucrose??). Aprovéchalo and savor the natural and sweetened without sugar or other sweeteners! Also, remember that as a good snack at any time. In fact, you can put them to complete breakfast, as part of lunch and snack time, and both before and after meals …

9. Vegetables: have imagination. Not only can you include them in the main meals of the day, remember to bring a very tasty and juicy touch to snacks and sandwiches to take at any time. Bread slices or tomato pulp, a little oil and ham, tuna or vegetable sandwiches are some ideas for you and yours beneficiéis you even more of their multiple properties.

10. Try original recipes, they admit almost everything. Better maintain their properties as much fruits as vegetables is if you eat them raw. If you want to reduce loss of vitamins, for fruit you have two options: keep the skin, washing them well under running water, or make a shallow bare. Whether raw and natural that cooked or grilled on skewers, are delicious. But you might want to try something more daring … How about a spinach flan with shrimp, a dish of pork tenderloin in orange sauce with endive, pear or cooked steak with mushroom sauce? Go ahead and try to combine fruits and vegetables with every type of food because it allowed almost everything.

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