Antioxidants are able to trap free radicals and protect biological structures of our skin, so here I discussed the importance of each vitamin, so that our skin is always healthy.

* Vitamin A: It is responsible for intervening in the processes of cell renewal and is present in fatty fish, egg yolk and milk.

* Vitamin E, it is necessary to prevent skin aging, and which avoids the staining can be found in wheat germ, whole grains, soybean oil, olive oil, nuts and vegetables green leaf.

* Vitamin C: Prevent skin aging, and is present in citrus fruits, and vegetables such as peppers, watercress and spinach.

* Selenium: we defend the attack of free radicals, and is present in shellfish, fish, mushrooms, garlic, onion and cereal.

* Zinc: is a mineral that promotes the formation of new cells and gives elasticity to the skin, found in soybeans and soybean products, vegetables, cheeses and lean meats.

* Polyunsaturated fatty acids, reconstituted cell membranes and reduce inflammation of the skin, when exposed to the rays, UV, are present in fish, in wheat germ, nuts and flax seeds.

* Bioflavonoids, present in fruits such as oranges, lemons, grapes and cherries, and green tea gives the skin elasticity and firmness to help the fibers of collagen and elastin.

All these vitamins and minerals that can help us care for our skin, found mainly in foods that we eat every day, so having a balanced diet can be the secret to success for a truly radiant skin.

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We can say that there are foods that have had “bad publicity.” Often categorized as “unhealthy” foods that really are not so, and if we knew we could consume in our diets include no problem.

Within these foods with “negative press” are nuts, bread, frozen vegetables, and egg.

Nuts have a bad reputation due to its high calorific value, when in reality, our bodies also provide good quality fatty acids, vegetable proteins and fibers. In addition to vitamins and minerals.

The bread, enough alone to believe that fat. The nutrients that gives the bread is very healthy, his presence is important in our diet. The bread does not harm our health.

Frozen vegetables, is believed to be frozen for lost nutrients. In truth, they are plant, period. Frozen vegetables give us the ability to access them throughout the year, even when food is not at the station.

Egg, the belief that the egg is high in fat made this food for years was “marginalized.” However, the egg is rich in proteins, vitamins, iron and other minerals.

What is important for achieving a healthy diet is to combine all foods without removing any. Include all and any in excess, thus achieving a balanced diet.

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In the sports world is very habitual consumption of dietary supplements, either in the form of amino acids, vitamins, minerals, antioxidants, etc.. The choice of this or other products are often based on the last article we read in magazines, or the seller of the store supplements that we recommend something, or even in our personal trainer. But are we really taking something that will lead to improved athletic performance, or are we simply throwing money and we noticed the well-known “placebo effect”? We refer to the placebo effect when discussing the benefits experienced by athletes (in this case in particular) when they are waiting for positive change in their athletic performance. It appears that the reaction to “be observed or treated” in a special way by their coaches (or even themselves) that are waiting to see an improvement after administration of a supplement, is in itself sufficient to perceive such an improvement or to the athlete go further in their effort and performance.

The amount of nutritional supplements on the market for athletes and general population, is innumerable and the controversy about their suitability and efficiency is enormous. In this post I will focus on vitamins and minerals. In the following I will try other compounds. Drawing on classic books like “Nutrition in sport. * Cryogenic aids and doping “by J.Gonzalez, P. Sanchez and J. Matrix, the conclusions are clear: “there is insufficient scientific evidence to support the use of vitamin and mineral supplements in sports, because they presuppose that the needs of those nutrients would be covered with a proper diet. They admit that the vitamin and mineral deficiencies can reduce performance, but there is no evidence that his contribution over the daily requirements better. They are less sharp with vitamins and minerals, antioxidants (α-tocopherol (vat E), β-carotene (vat A), vitamin C, selenium, coenzyme Q), and admit some evidence of its protective effects against oxidative damage and consequent tissue damage (vat E, A and C) and improved cardiac performance (cones. Q). This is the position of most of the classics and sports medicine specialist.

On the other hand, proponents of supplementation, both in sport, as in general population (as is the case of Orthomolecular Therapy), imply that a balanced diet is sometimes insufficient to meet the individual needs of vitamins and minerals, as many of these nutrients are lost in the process of storing and cooking, or even claim that already in origin, the food we eat are not as rich in nutrients as they should, due to intensive production and depletion of farmland. This type of therapy is always the individualized supplementation plan, recognizing the idiosyncrasies of each individual, it would be difficult to extrapolate results in large patient groups, since each would require specific supplementation plan. They also emphasize the difference between impairment and insufficient vitamins and minerals. Deficiency suggest the level required to prevent a deficiency disease, and inadequate, the level needed for optimum performance. In this take shelter to protect their therapies and the appropriateness and even necessity of supplementation. The basic plan is always a complex supplementation multinutrient (vitamins and minerals), because nutrients work synergistically (in team), so taking one of them individually can be ineffective and even dangerous, for it requires of other for operation and can create imbalances if not eaten together.

But what is my position on this? First of all, I must stress how important that is radical diet as a basis for optimal health (see post of diet and training). If our diet is not ideal, and we can take the “purge of Benito” (if you allow me the expression) that does not reach that optimal state of health. The second is that my experience tells me that it is advisable to take a supplement multinutrient (vitamins and minerals) from time to time and in certain situations. It is possible that the effects in terms of improvement in performance can not be measured (so not talking about cryogenic aids), but much improved energy level and wellbeing of the individual, since they are obtained optimal cellular levels of nutrients , and offset many biochemical processes in the body. I say this based on my personal experience with my patients (in this space do not intend to lay any kind of chair, just be honest and give my point of view according to my experiences). Thirdly, if we took a multinutrient must demonstrate commitment to quality and use good brands, with a solid track record and high standards of quality in manufacturing, EMBASE and conservation of their products. This ensures optimal absorption and utilization of components. The chemical formulas that occur in the minerals, for example, make availability varies greatly and absorb them, when these minerals are present as amino acid chelae, glaciate, glaciate or picolinate, absorption is 60-80% when they are in the form of citrate, the absorption is 50% in the form of carbonates 15% maximum, if present as oxides, sulfates and phosphates, the absorption drops to 5-10%. Therefore you must determine, not only in the quantities of each nutrient, but also on its chemical form.

In next post I will talk about amino acids, fatty acids and other compounds such as caffeine, ginseng, Eleutherococcus, Guarani, etc. In sports supplementation. If you want to talk about someone else you are interested, you can write me down in the comments.

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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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