DietaCerta

Archive for the ‘nutrition supplements’ Category

Foods we purchase daily at the grocery stores including the so-called healthy foods are not what they used to be. Many foods are deprived of essential nutrients including fibers and added various preservatives to remain “fresh” for weeks and even moths which means that many foods are not as healthy as widely believed. If you believe you perhaps do not obtain enough fibers through food you should perhaps consider a fiber supplement. Fiber supplements are often also recommended to people who suffer from chronic constipation.

Many different brands of fiber supplements are available over-the-counter and are generally safe. There are any reports about fiber supplements being harmful in long term use although they can cause different side effects most commonly bloating, flatulence and diarrhea. All brands claim to be the best for fast and safe constipation relief but the majority of them work in the same principle: making the stool softer and easier to expel. It is highly important you drink enough of fluids whichever brand of fiber supplements you decide to use. Otherwise your constipation can become even worse. Keep in mind that successful constipation treatment requires change of lifestyle and diet and that fiber supplements alone will not treat your constipation.

Please note! If having medical condition, taking any medications or being pregnant consult with your health care provider before using any fiber supplements.

All the necessary nutrients for healthy development of your baby can be obtained through food and if eating diversified and nutrient-rich foods you probably do not need any dietary supplements. However, if you do not like particular foods which contain essential nutrients for healthy development of the baby or if you believe you might be short on certain vitamins and minerals it might be wise to consider taking vitamin or dietary supplements to provide your baby optimal conditions for healthy growth and development.

Vitamin supplements can be bought over-the-counter in every pharmacy but before choosing one you are highly recommended to consult with your health provider. Developing baby requires increased intake of vitamins B1, B2, B9 (folic acid), C and D, folic acid, iron and iodine, and the recommended daily dosage of the other essential nutrients such as calcium, essential fatty acids, magnesium, etc. All mentioned nutrients are highly important for healthy development of your baby but you should keep in mind that too much of vitamins can be harmful as well. For example, high vitamin A intake may result in toxicity and cause birth defects. Pregnant women are widely recommended to avoid or reduce consumption of foods high in vitamin A such as liver which means you probably should not use vitamin supplements containing high amounts of vitamin A. You should also keep in mind that dietary supplement are not regulated by the FDA . Consult with your health provider about safety and which type and brand of dietary supplement would be the best for you before starting to take anything.

Increasingly present in the kitchens, herbs and spices can give a special flavor to the simplest recipe, besides having excellent properties that can contribute significantly to your health. And the best: they have low calorie and most are relatively inexpensive.

Among the benefits is the amount of antioxidants present in these plants, substances that fight free radicals that contribute to premature aging and development of chronic degenerative diseases such as cancer, which can be a good alternative for those who eat few vegetables, although is not a substitute for these foods. In general, the use of natural spices reduces the need for the use of salt, thus contributing to the prevention and reduction of hypertension. And some spices also have specific properties in the prevention of certain diseases, such as cinnamon, which has the power to control the levels of blood sugar and prevent diabetes. And do not stop there. Some of these plants have excellent digestive and anti-inflammatory properties, such as ginger and pepper, diuretic, in the case of parsley and celery, and antibacterial, present in garlic and mint.

Despite all these benefits, like any other plant, these seasonings are subject to the use of pesticides that may be harmful to our health. In addition, the flavor can be reduced by the transport and storage before arriving at your home. Therefore, to avoid the intake of chemicals and make the most of the flavor of herbs, plant a small amount at home is a great option. And do not need much: a little empty with a few trees near the window is enough!

Learn more about ways to use and the medicinal properties of some spices:

GARLIC

Use: Poultry, meat, sauces in general, stews, soups, stuffings, salads and seafood.

Properties: antibacterial, digestive and improves blood pressure.

CINNAMON

Use: in coffee, tea, fruit (raw or cooked), in yogurt, vitamin or juice.

Properties: Stimulant, digestive, antispasmodic, used to treat fever, colds and flu and control of blood glucose.

GINGER

Use: Birds, soups, squeezed into the salad dressing in the form of tea or hit with fruit juice

Properties: Improves sickness and nausea, anti-inflammatory, and diget antiflatulent. Your tea is used to combat migraines.

BASIL

Use: Combines with preparations that take garlic, tomatoes, tomato sauce, eggplant, zucchini and red pepper pizza. Main ingredient of pesto sauce.

Properties: Digestive, indicated for the treatment of respiratory problems and headaches associated with poor digestion.

PEPPER

Use: in sauteed vegetables, meat and fish stews, sauces or sprinkled on salads. It can also be used in soups and broths as seasoning. Add the pepper always at the end of the preparation.

Properties: lowers cholesterol, has anti-inflammatory property, improves blood circulation and poor digestion, besides being a potent antioxidant, fighting free radicals.

Zinc is a trace element present in some foods and is working to dimunuição of colds, flu and other diseases so common in winter. In addition, zinc helps with important functions in our body such as reproduction, participates in some chemical reactions, among other functions.

It is important, then, consume some sources of this mineral every day. Want to know what are they?

So here goes: meat, and the red is much, whole grains, seeds (Brazil nut, cashew, walnuts, almonds), seeds, legumes (beans, chickpeas, peas) are foods rich in zinc and very important for our food.

Just a tip: consume in moderation food rich in zinc as they can increase appetite.

Recent studies have given each day, emphasizing the consumption of foods rich in calcium for the prevention of obesity. It seems impossible, but it is not. Studies have shown that people who consumed more calcium in their diet have lower weight.

It is not that wonderful? Yeah, seems to be the fifth wonder of the world but must be careful about the abuse of food source of this important mineral. After all, the main sources are dairy products and, as we know, are not only rich in calcium and fat.

So great care is. Vale but consume much of these foods to have results similar to those shown in studies, but for this, it is recommended the consumption of milk and nonfat yogurt and low-fat cheeses, such as mines, cottage and ricotta.

There are other foods that also have good amounts of calcium, we can mention among them some fish and dark green vegetables like broccoli, kale, spinach, watercress and others. But according to studies, the association between higher intakes of calcium and lower incidence of obesity was found only considering the consumption of calcium in dairy foods.

Then the tip is simple! Consume every day, these dairy foods and low in fat. Enjoy your meals DietaCerta that contains calcium and experience what science has shown

These substances as strange name, nowadays there is much spoken today by being powerful in preventing some diseases. But, after all, what are phytochemicals? Are biologically active compounds, nutrients or non-nutrients, naturally occurring in plant foods. They can be ingested in certain quantities and show potential to modify the human metabolism in a way favorable to the prevention of cancer and other degenerative diseases. The average intake of photochemical is approximately 1 g to 1.5 g / day in a diet that includes fruits, vegetables, tea and red wine. As protection against cancer, chemicals plant-based form of detoxification drugs, toxins, carcinogens and mutagens, neutralizing free radicals, inhibiting enzymes that activate and induce enzymes that detoxify carcinogens. It also seems to reduce the risk of heart disease by its antioxidant effect, reducing the synthesis or absorption of cholesterol and affecting blood pressure and clotting. The major classes of phytochemicals are:

- Terpenes: They are found in a wide variety of plant foods, act as powerful antioxidants and are a major class of phytonutrients. A subclass of terpenes are the carotenoids, which are plant pigments color yellow, orange and red. The most prevalent carotenoids: alpha-carotene, beta-carotene, betacriptoxantina, lycopene, lutein and zeaxanthin, are found in apricots, papaya, sweet potatoes, mangoes, corn, strawberries, carrots, tomatoes, parsley, orange and spinach.

- Phenols: They have as a subclass of the flavonoids, which are plant pigments of blue, red and violet blue, anthocyanins, the pigments that give red to blue blueberries (blueberries blue), cherries, grapes, grape bunch, currant, red cabbage and raspberries, quercetin, an antioxidant flavonoid found in foods such as apples and onions and the famous isoflavones, a subclass of phenol found in beans and other legumes, especially soy foods and soy. Isoflavones act against cancer, diabetes, osteoporosis, cognitive impairment, cardiovascular disease and effects of menopause, including the reduction of risk of heart disease.

- Thiol: Phytonutrient that contains sulfur, is found in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, kale and cabbage. Studies have found an inverse relationship between the consumption of broccoli, cauliflower and cabbage and cancer risk, and this combination is most consistent for lung, stomach, colon and rectum. Organossulforados compounds are also found in the family of garlic or onion, like garlic and leeks. Garlic is considered protective against cardiovascular disease by reducing the concentration of serum cholesterol and blood pressure.