Posts Tagged ‘vitamins’
Daily Requirements and Nutritional Status
A person who leads a normal or full power, never with lack or excess of vitamins. The daily requirement of vitamins the body needs has been scientifically established after years of research.
The quantities required are different depending on sex and age of the person, and in the case of women also changes during pregnancy and lactation.
Their values are expressed in different units, usually micrograms (mcg) or milligrams (mg) as the vitamin of the talk, but can also be found listed in international units (IU).
Daily requirement: Men and Women
Vitamin A 900 mcg 700 mcg
Vitamin D 5 g
Vitamin E 15 mg Read the rest of this entry »
9 Foods to Make A Good Mood
Feel good and have energy all day is possible, according to nutritionist Susan Kleiner and his book The Good Mood Diet (Diet of humor).
We save the technical justification and going to the point. Here are the foods recommended by Susan 9 so that you will not smile on the face.
- Milk: Dairy products contain whey protein, which can reduce physical responses to stress, improve mood and even improve memory.
- Cold-water fish: Salmon, mackerel and sardines are rich in omega-3 fatty acids, and studies have established a connection between low levels of omega-3 and depression.
- Strawberries: Rich in soluble fiber, which helps to lengthen the digestion, can keep blood sugar levels stable so you have less mood swings and irritation.
- Spinach: excellent source of folic acid, which prevents depression. Other foods that contain folic acid include sunflower seeds, green leafy vegetables, broccoli, wheat germ, oatmeal, peas, lentils, soybeans and mustard.
The Secrets of Healthy Cooking
Use cereals (rice, flour, bread) instead of refined comprehensive. They provide more vitamins, minerals and fiber.
Rescue legumes, sometimes unjustly neglected. Ingénieselas dishes to include lentils, peas, beans, beans.
Include salads in different combinations and colors. The variety of colors ensures different nutrients,
Keep in the refrigerator or in baskets two or three varieties of fruit.
Offer it to young and old as snacks between meals. Include them in preparations: smoothies, juices, salads, puddings, jellies, meats, fruit purée.
Fruits and vegetables rich in vitamin C (citrus, strawberries, tomatoes, kiwi, cabbage, peppers) that are used raw should not be cut long before use because prolonged contact with air leads to loss of this vitamin.
Boil green vegetables to simmer just washing with water, without adding more liquid, so that no loss of nutrients.
Wash potatoes and boil in their jackets and just enough water to cover. Steamed or baked also retain their properties better.