Anti-inflammatory, antioxidant and anticarcinogenic, resveratrol is presented to us as one of the most attractive ingredients of nuts and grapes that also has the virtue of passing and concentrating in musts and wines after fermentation.

The discovery of its almost miraculous properties has aroused great interest in the scientific community that has not yet found all the answers but that already dares to predict resveratrol a promising future to prevent or treat metabolic disorders such as age-related type II diabetes, the progression of Alzheimer’s and colorectal cancer.

Resveratrol in walnuts, grapes and wines

Perhaps the virtue comes from its very origin which is to protect the plant where it hosts from parasites, but paradoxically fumigation in plantations of nuts and grapes reduces the levels of resveratrol in the fruits and therefore in the wine resulting from the fermentation and maceration of the seeds.

According to studies certified by the World Health Organization (WHO), resveratrol reduces cardiovascular risk by 40 percent, is more effective than vitamin E., and acts against many forms of free radicals to prevent the oxidation of lipoproteins. It also inhibits the aggregation of blood platelets blocking the action of thrombin, favors the production of nitric oxide that relaxes and dilates the arteries, reduces triglyceride and cholesterol levels in the blood as well as one of the triggers of hypertension.

An article published by the journal Science also ensures that resveratrol blocks the proliferation of cancer cells during their development.

Wonders aside, the component of strange name and multiple qualities is found in varying amounts in red wine, from 0.2 to 5.8 milligrams per bottle, insufficient, according to the latest studies, to justify its intake for health reasons, a human being would require between 750 and one thousand 500 bottles of red wine daily to reach the levels of resveratrol you need to treat, for example, obesity.

It is preferable then to give up the pleasure of the palate, and accept the pill that is already on the market under the name of SRT501. It contains 20 milligrams of natural resveratrol and guarantees us to be hangover-free.

According to Livy (one of the great historians of antiquity) King Hannibal threw hot vinegar on the rocks so that the elephants of his powerful army could cross the icy mountains of the Alps. References have also been found in the Babylonian culture that from as far back as 500 years before Christ a type of vinegar obtained from dates grown in the region was used.

We have inherited then an essential protagonist of today’s cuisine that is nothing more than that liquid of peculiar taste and smell that usually contains 40 percent acetic acid per litre of water. The term vinegar comes from the Latin vinum acre (acid wine) which later passed into French as vinaigre.

Virtues and properties of vinegar

Among the virtues and properties that make it a coveted ingredient are not containing salt or fat. It is a powerful antibacterial and healing, serves as a natural food preservative, enhances the flavour of certain foods and neutralizes the smell of certain odours such as garlic and onion.

It helps the digestion of fats and is an essential ingredient when preparing mayonnaise sauces, mustard sauces and salad dressings.

Its topical use is also recommended in minor burns and serves to clean metal objects.

Vinegar is essential in the preparation of marinades of fish and seafood and in vegetable pickles.

Normally food usually enters only through the mouth, but if we include edible flowers in our dishes we will also stimulate the rest of our senses. The colors of the flowers will enter through our eyes and their aroma through our nose, making us taste some of the most exquisite flavors of spring.

Let’s take advantage of the season of flowers to give a touch of colour, freshness and aroma to our meals. The flowers can be used in different ways in dishes. With the flowers, in the Middle East, delicious jams are made; in Mexico, as a filling for pancakes or burritos; in Algeria or Tunisia they are used to perfume couscous and certain lamb stews. In addition, flowers are also a good source of bioactive substances such as aromas, chromatic substances and essential oils with antioxidant and regulatory activity.

Not all flowers are edible. It is advisable to consume only well-identified flowers of safe origin. In the last dossier of 5 a day, we have found some of the best known and most suitable flowers to eat:

Edible flowers

Zucchini flower: It is very sweet and has a certain resemblance to the taste of the sunflower seed. It is the most common. It is widely used in Italian and Mexican cuisines.

Rose petals: They are the reference in the kitchen with flowers, have a sweet taste and an unmistakable smell. They are used in jams or salads with fruits.

Lavender: Delicious in creams and salads, they are responsible for perfuming the dishes and giving them a somewhat spicy flavour.

Capuchins: They have a slightly spicy taste and are consumed in salads. They complement the taste of parsley, tarragon or spring onions.

Violets: They combine especially well with endives and as a filling for tortillas. They can also be consumed fresh, dried and candied.

Marigolds: They were highly appreciated in ancient times in India, Greece and some Arab countries. Due to their slight bitter taste, they were used together with their leaves to flavor broths and drinks. Maluve flower tea, jasmine ice cream, wine with flowers, rose petals in salad… What are you waiting for? Fill your day to day with the aroma and taste of flowers!

Every day there are more studies that refer us to eating habits as responsible for many of the diseases we suffer. That if much sweet, possible diabetes; that if a lot of fats, high cholesterol and therefore hypertension, heart disease, liver disease … blah, blah, blah… And doctors and specialists are right, but in the midst of so much information we get lost and end up wondering, in short, what we should eat.

Good nutrition is as simple and natural as possible

Many times these studies are manipulated and put according to the market. We need responsible institutions committed only to the health of people that tell us, more or less, where the truth is going. But in the meantime it is a good idea to keep our minds active and let the common sense act that generally chooses to feed us in the simplest and most natural way possible, always endorsed by the traditions of the peoples who, after countless mistakes, ended up learning the correct way to nourish themselves.

Whole Grains

Wheat, for example, is Europe’s main food; rice, that of the East; corn, that of the American Indians; buckwheat, that of the Saracen people settled in Siberia and the mountainous regions of the East. Quinoa was a favorite of the Incas; millet, from the Aztecs and Mayans and sorghum, from the African peoples.

In short, on whole grains and their various ways of cooking, rests the diet of these millenary peoples. And since in this XXI century everything requires a scientific explanation, here is one of them:

The ratio Sodium / Potassium (Na / K according to the chemical symbology) in these basic foods is relatively similar to that of seawater, source of life, and also to that of the internal fluids of humans, be it blood, lymph or brain fluid. Brown rice, for example, has a ratio of 1 part sodium (NA) to seven parts potassium (K), similar to that of blood and “coincidentally” few dishes are as beneficial as this one of easy and effective digestion.

Soy milk powder, for example, so fashionable these days, has the excessive ratio of 3 milligrams of sodium to 1680 milligrams, that is, a Na/K ratio of 1/560. No wonder then the acid whey from soy milk and soy bagasse, is highly indigestible, intestinal gas forming and also harmful to the kidneys.

And it is not that soy is bad, but that it must be consumed in the right way. Miso, for example, if it is of good quality, and natural shoyu, require a fermentation process ranging from 12 months to 3 years, a period in which the acidity of the soybean is modified and the bacilli induce changes in proteins making them more easily assimilated. That is why miso and shoyu are used daily in all parts of China, Japan and Korea, but grain in its most natural variants.

There are very expensive therapies due to the origin and scarcity of their components. Among them is one of the most effective treatments against rheumatoid arthritis, one of the most painful and disfiguring bone conditions.

This disease responds positively to sodium gold thiomalate, an injectable drug that could be on the luxury list of some hospitals, but that clinically is effective in improving the quality of life of patients suffering from this disease.

The explanation is that the valuable metal obstructs the formation of peroxynitrate, the major villain of rheumatoid arthritis that deteriorates cells and bones, so it acts as an antioxidant preventing the accumulation of free radicals.

Gold is a drug and dye

But gold, in addition to drug, also classifies as a fashionable dye and its use has been approved by the European Food Safety Authority (EFSA), an entity of the European Union that has also authorized the use of silver, titanium and aluminum as healthy additives to color some products.

Although these metals do not alter the taste of dishes and the benefits of their intake are still under study, experts do agree that they are not toxic, remain unchanged against biological liquids such as blood, and are not affected by water, heat, or air.

The main reason for acceptance, especially of gold and silver, is in the touch of spectacularity that it adds to the dishes, in the aesthetic pleasure produced by consuming a chocolate, or a glass of champagne, sprinkled with small particles of the golden metal.

Of course, their use as ingredients of haute cuisine enhances the creativity of chefs who use them in thin sheets, powder or flakes. The spectacularity of the dish also multiplies its price because about 100 grams of 18-carat gold, for example, can cost about 40 euros and more and this affects, of course, the final price of the product.

But the use of these metals is not new, it is said that Egyptians and Romans used them to prepare “large cakes covered with gold leaf” and that in sixteenth-century Venice they served coffee with small sweets “bathed in gold” in order to relieve rheumatism and strengthen the heart.

Nobody who knows about fruits would think of trying to hide a pineapple, or bet on surprise with a basket of guavas. Nor are soursop, oranges or tangerines useful for that. They are telltale fruits, which seduce with their aroma and invite you from afar, to taste their enigmatic flavor.

Today I will refer, precisely, to the tangerine, sister of the orange and cousin of lime and grapefruit.

It arrived in Europe from Asia and it is said that its name alludes to the coincidence between the color of its bark and the costumes of the mandarins of ancient China.

It is a citrus fruit of which about 20 edible species rich in vitamins, flavonoids and essential oils are known. The ease with which it is peeled and eaten, makes it the favorite of many. It contains a lot of water and despite its sweetness, it provides less sugars than other fruits so it is ideal for a low-calorie diet. Noticeable is its fiber content, especially in the white part that covers the pulp and that we often call skins, so chewing and swallowing it favors intestinal transit contrary to the popular belief of considering it indigestible.

Tangerine vitamins

Of all the vitamins it provides, C stands out, which although it is found in less quantity than in orange, comes accompanied by correct doses of folic acid and provitamin A, and this makes tangerine an “appetizing and healthy” gift of nature.
Vitamin C alone is involved in the formation of collagen, bone tissue, blood; It supports iron absorption at the cellular level and resistance to infections. Combined with folic acid, it participates in the production of leukocytes and red blood cells, in the synthesis of genetic material and in the formation of antibodies, essential tools for the immune system.

Particularly provitamin A or beta-carotene metabolized by the body to meet the demand for vitamin A is more abundant in tangerine than in other fruits of its genus and is vital for the proper functioning of the immune system, vision and tissue replacement in the skin, hair, mucous membranes and bones.

It also contains magnesium, citric acid (disinfectant), potassium (necessary for the functioning of cells in general and particularly those belonging to the nervous and muscular system) and to a lesser extent, B vitamins and calcium.

Few citrus fruits have been as subjected to crosses as tangerine and the result is that today we can find in the market four large groups of this fruit: Clementines, Clemenvillas, Hybrids and Satsumas.

The Clementines

Clementines are an intense orange, spherical and with very few seeds. Some claim that it is the result of the cross between tangerine and a wild orange from Algeria, but the truth is that its fruit is of extraordinary quality. Harvesting usually takes place between November and January. Its pulp is extremely juicy and easy to peel.

The clemenvillas are larger than the previous ones, with reddish orange rind and a lot of juice.

Tangerines called Hybrids are also distinguished by their good size and the reddish-orange color of their peel. Its abundant juice is rich in sugars and organic acids. The bark is thinner than in the previous groups and is very attached to the pulp so it is preferable to use it to make juices. Harvesting usually takes place in January or February, but the fruit can remain on the tree until April.

Satsuma comes from Japan and stands out for its exquisite aroma; The pulp, on the other hand, is at a taste disadvantage compared to the previous groups. The fruit is orange-yellow or salmon in color. The bark is thick and rough. Its harvest begins preferably in mid-September.

To choose tangerines in the market, regardless of the group to which it belongs, the important thing is its weight: the older it is, the more juice its pulp will have. Another important detail, in addition to its intense sweet smell when ripe, is that the highest quality are those with smooth, shiny and soft skin.

In general, fruits should be consumed fresh, but if for some reason you want to keep them for one to two weeks, tangerines will retain their properties if you refrigerate them below 3ºC and without reaching 5ºC.

For cold days a good option to eat warm without skipping the salad regime is to opt for a good plate of light soup.

The trick is to prepare the soup with one ingredient from each food group, so the light soup will be a complete meal in nutrients. Light soups can be consumed as starters and are of great help to satisfy the appetite because it is a hot dish that removes the feeling of hunger at the moment.

Light soup diet

Soup can be thought of as a complete meal when it contains at least one ingredient from each group. The recipes for a good diet of light soups should have as ingredients the energy of a food rich in carbohydrates (rice, macaroni, corn, potato, cassava, arracacha, corn flour, cornflakes, starch, oats); a source of protein and iron (meat, fish and chicken eggs) and a source of vitamins, minerals and fiber (vegetables in general).

To accompany the light soup, we recommend light toast.

In the preparation of light soup, avoid excess tubers such as potatoes and legumes, such as beans, beans, lentils and peas.

In contemporary dietitian discourse, an ambiguous unit of measurement, the portion, is often used, which makes us doubt the results of our decisions. After contrasting several opinions, nutritionists and dietitians have finally agreed on what they mean when they mention the portions.

Studies from the University of Illinois, in the United States, revealed that people gain weight not only because of metabolism problems, excesses, or a bad choice of their dishes. One factor that has become decisive lately is the size of what they eat. What’s more, that problem already has a name: portion distortion.

How to choose the right portion size?

– Do not serve the dishes filled. And do not repeat them: it should only be served once. Especially if it is the main course.
– If necessary, so as not to overdo it, you have to incorporate leafy vegetables or broths before each meal.
– At breakfast, a serving of cereals has to be about the size of a fist.
– A tablespoon of margarine or butter can not be larger than the dimensions of a die.
– For lunch and dinner, a portion of meat (about 85 grams), should be about the size of a playing card.

A healthy portion

“Determining what constitutes a healthy portion is not easy today, when some restaurants serve some that are size for two. It may seem like a minor problem, but portion control has a lot to do with healthy weight management,” said Lola O’Rourke, a nutrition consultant and spokeswoman for the American Dietetic Association, presenting the results of the study that led to this conclusion.

The research was based on the follow-up of two groups with 60 men and 60 women. Half of them received plates with controlled portions of food;

Each group followed instructions so that their diets were 55 percent carbohydrates, 25 percent protein, and 20 percent fat. After eight weeks, the women who had the instruction to control the size of their portions lost about five kilos. And those who selected their own portions, only lost 3 kilos and a half. In men, on the other hand, there were 7 kilos of decrease for the controllers, and 5 for those who cut food as they wanted.

The results were published in the journals Obesity and Diabetes, Obesity and Metabolism. And they revealed how much portion measurements influence waist thickness.

In the University of Illinois study, meals that were previously organized as portions (healthy, with a measure that fits what the body needs) helped the volunteers maintain their weight better, and even lose a few pounds depending on the diet they were taking.

“Having a sense that this is a problem is a good first step,” they said in the University of Illinois research. There they clarify that the measure of the portions increased “dramatically” in the last 20 years. A typical bread roll used to be about 8 centimetres in diameter; He can now be 15. Its calories went from 140 to more than double: 350. Also, 20 years ago, a cheeseburger had about 333 calories while today it can reach 590.

True farmers take advantage of the resources that Mother Nature has placed at their disposal and among them the natural allies of the countryside occupy a prominent place. Some of them have fallen victim to pseudo-scientific theories that in the end have ended up depleting the soils and contaminating food with chemicals harmful to health.

One of these allies, small and industrious, is the earthworm whose beneficial action is known from ancient civilizations such as the Egyptian that attributed the exceptional fertility of the Nile River valley to the enormous numbers of earthworms that developed there.

Aristotle, the Greek sage, considered them as a kind of intestines of the ground, after observing the meticulous action of these small annelids in their environment. In modern times, the eminent scientist Charles Darwin, after 10 years of study, demonstrated the positive function of earthworms in nature and in soil enrichment.

Earthworms

Certainly, earthworms guarantee the hydrogenization of the land and the natural fertilization of the crops, but their results depend on the concentration of these so below I will transcribe a method included within the practices of sustainable agriculture, that which guarantees a harmonious relationship between man and nature.

The method involves creating worm culture pens, where they are fed a concentrate of nutritious waste. Those worms will then act on the nutrient waste and transform it into a decaying mass that serves as fertilizer.

This technique is known as Vermiculture or Vermiculture (worm cultivation) and its objective is to produce an organic substance called Humus that, well worked, guarantees a stable supply of nutrients as necessary as nitrogen, phosphorus, potassium, humic acids, organic matter and a pH adequate for the development of crops.

Humus has a characteristic dark colour. Their mass, density and particular nature is easily identifiable, which makes it easier to recognize when the production process of worms has reached its best.

When the natural conditions of the fields are not favourable, artificial pens can be manufactured at different scales, where a constant water source and a supply of food for the worms are indispensable.

Among the foods most used by earthworms are the so-called conventional animal manure whether cattle, sheep, pigs, canícula or equine; vegetable residues such as cocoa or coffee pulp and cachaça resulting from the grinding of sugar cane, and unconventional crop remains, bananas, corn, beans, barley; citrus waste, wood scraps, chicken, urban solids.

These products can reach the field with very high levels of acidity and fermentation and that endangers the life of the worms, so they must be mixed with water, clean soil or other related materials.

The most common is that the layer of organic residual on which the worms will feed for about 10 days, should be about 10 centimetres thick, but that depends on the density of worms of the “corral” and the thickness of the organic layer that will be artificially prepared.

You should know that worms never develop in soils with oils, fats, remains of animal tissues, meat or fruits because the decomposition of these generates substances of high acidity. It is also not advisable to use areas of sun or very hot, areas with lack of humidity or dry places or without a stable water supply.

Natural enemies of vermiculture include herbicides, chemicals, disinfectants and other man-made man-made substances; while rodents, birds, frogs and other small vertebrates discuss food with earthworms and include them themselves in their food chain.

Ants, mites, earwigs and centipedes can become stationary pests within hatcheries and in particular ants are dangerous because they can establish their colonies right in the pens.

Worm humus, with all its values as a vegetable fertilizer, should not be used as a dry product on plantations and soils. It is preferable to dilute the final product in specific amounts of water, which allows to achieve the compound known as liquid humus.

Worms instead of chemicals

To prepare it, mix equal amounts of humus and water. Leave it for a week and then filter it and deposit it in clean plastic vessels so that the product does not become corrupted on contact with other substances. This amount, prepared in a 55-gallon tank, for example, should be enough for an average of 200 and 220 applications.

To apply it on the ground, two litres of humus are poured into a fertilizer spreader backpack, along with 14 of water and each plant is irrigated once a week, mainly on the foliage and not on the root, provided that it is not food that is consumed fresh.

The use of worm humus in liquid form advances the flowering of some crops and combats certain pests such as Sigatoka affects the yield and development of bananas. It also stands out for catalysing the birth of seedbeds, whose homogeneity allows an even development of postures.

There are many advantages offered by the application of this technique that does not require artificial or chemical products to guarantee its production. It is, without a doubt, an important ally of man in times of current crisis and an organic means to achieve increasingly natural crops.

A recent study on obesity indicates that sugary drinks, especially soft drinks ingested between meals, could be a key factor in the incidence of this condition in early life.

These liquids, high in sugar and low satiety capacity, are classified as high glycemic index (GI) foods, which causes an increase in blood glucose levels and a decrease in insulin sensitivity, which in the long run can lead to diabetes.

Obesity and sugary drinks

A can of soda of 330 ml, for example, provides about 150 Kcal., equivalent to 35 grams of sugar (3-4 sachets). If these are added to the calories of the usual daily diet we could end up gaining between 5 and 7 kg a year.

The association between little or no breakfast and obesity is also known, as it alters hormonal regulation, natural satiety mechanisms and digestive processes of the body.

If we add the preference for this type of sugary drinks to the typical and accommodating diet in which fatty, sweet and salty products abound, and fresh fruits and vegetables are missing, the road will lead us, without hesitation, to obesity and its burden of chronic ailments ranging from aesthetic traumas to heart disease. endocrine disorders and the aforementioned diabetes.

If 90 percent of the sugar consumed in Europe comes from beets, the responsible is Napoleon who with the blockade of French commercial lines decreed in the early nineteenth century, left no alternative but to promote the sugar industry from this red tuber.

To the surprise of many, except for Napoleon himself, in 1806 cane sugar had almost disappeared from European stores and five years later there were already more than forty factories in northern France, Germany, Austria, Russia and Denmark where thousands and thousands of tons of beets were processed into tiny white crystals.

Beet sugar

The first references to this plant are found in Greek literature around 420 BC and contrary to what many believe, it began as an ornamental plant that adorned the monasteries of the Middle Ages. Its cultivation spread throughout Europe and the first thing that was incorporated into the human diet were the leaves that were consumed in the same way that is currently done with spinach and chard.

It was not until 1747 that the German scientist Andreas Marggraf discovered that the crystals obtained from beet juice were just as sweet as those of sugar cane. With that he inaugurated the European reign of this vegetable.

But as if sugar were not enough, a dye widely used in the food industry is extracted from the root of the beet, it is betacyanin, baptized precisely as “beet red”, E162 or Betania.

One of the peculiarities of this pigment is that not all humans are carriers of the enzyme that allows it to be metabolized, so in many cases after the consumption of beets, urine and feces acquire a reddish color.

How to cook beets?

The first thing is to remove the leaves and stems. Then wash the pieces of this vegetable well and without peeling them, bring them to a boil. If you use a pressure cooker, 20 minutes are usually enough, otherwise, the process takes almost twice as long depending on the size of the beets.

To check if they are well cooked, pat them with a knife or fork and check how sensitive the innermost part is.

Once cooked, let them refresh. Throw away the water that has surely turned very red. Proceed to gently remove the shell and then chop it into thin flakes or small cubes, depending on the type of dish you want to prepare.

Beetroot can also be used to prepare tasty and nutritious vegetable juices, either alone or by combining it with carrots or tomatoes.

We often see on the labels and advertising posters of cosmetology and hairdressing articles, that the products contain vitamin E and that makes them a commercial hook for all the myth woven around this certainly powerful substance.

Its virtues reach the point of being one of the vitamins recommended to high performance athletes to prevent injuries. But beyond that specific function, the strong antioxidant power of E has been demonstrated by being able to neutralize free radicals, preventing the oxidation of cells, proteins, lipids and genetic material (DNA, RNA).

Vitamin E belongs to the group of fat-soluble substances, that is, it dissolves in fats and is stored in adipose tissue, liver and muscles. To a lesser extent it is also found in the female and male sex organs and in blood cells called erythrocytes and platelets.

Vitamin E protects cell membranes

It protects the cell membranes of the nervous and cardiovascular system, red blood cells and muscle cells. Likewise, it reduces the need for vitamin A and favours the action of beta-carotene, vitamin C and polyunsaturated fatty acids, preventing the formation of free radicals (peroxides). Finally, it boosts the immune system, a response demonstrated after the study in several human groups.

Vitamin E is a useful dietary supplement for smokers because exposure to cigarette smoke, either actively or passively, causes a significant decrease in it in the human body.

Vitamin E deficiency

Deficiency of this vitamin can lead to the destruction of red blood cells, muscle degeneration, some types of anemias, as well as reproductive and neurological disorders due to poor conduction of nerve impulses. One of the disorders caused by malabsorption syndrome, associated with digestion, is precisely the lack of vitamin E.

It degrades easily from olive, soybean and wheat germ oils. It can also be obtained from the germ of cereals or whole grains, green leafy vegetables and nuts.

An intake of about 10 tablespoons of olive oil a day is enough to have the equivalent of the 10 or 12 mg that a healthy adult needs of this vitamin. This serving is similar to two tablespoons of sunflower oil, or two handfuls (50 grams) of almonds or hazelnuts.

It is important to know that if it is necessary to go to oral iron and vitamin E supplements, the intake of these should be spaced at least 8 hours; and that in high doses can increase blood pressure in people suffering from hypertension. It is therefore cardinal to help us with a specialist who will always be the one who can best evaluate, and treat, the causes of our ills.

Aesthetic treatments, surgeries, anti-wrinkle procedures, reconstructions… They lead the most daring to remain inert in front of a scalpel. Others, the most conservative, or with less economy perhaps, take refuge in creams, ointments, natural remedies, magazine tips … In all women the illusion is the same: to feel younger.

And although I do not like to disappoint anyone, or detract from other people’s projects, the most effective and least expensive formula to rejuvenate ourselves is the one that acts from the inside out and is based on eating and drinking the right foods.

Of course, these benefits are not miraculous, nor do they come immediately; But they are noticed with the passage of time and are reflected not only in the body, but also in the spirit, improving our spirits and multiplying the desire to conquer new goals.

The foods advised to achieve these purposes are basically those rich in antioxidants. These substances fight free radicals, toxins present in the human body that are the result, for example, of cellular metabolism, addiction to harmful habits and persistent exposure to polluting substances or environments of high pollution.

Foods to rejuvenate

Among those products that contain high levels of antioxidants, also called longevity foods, are spinach, cauliflower, carrots, broccoli, celery, lettuce, cucumber, cooked corn and beets. Also potatoes, pumpkins and sweet potatoes. Fruits include oranges, grapefruits, bergamots, bananas, watermelons, apples, strawberries, grapes and raisins. Also peaches and nuts.

The ideal is to consume these very fresh varieties, and as for vegetables, if they are cooked, steam them so that they retain the greatest amount of nutrients.

As for liquids or drinks, it is recommended to drink plenty of water at least 8 glasses a day, if it is a mineral better because these improve the hydration process of the cells and cleanse them of toxins. Orange juices, plums, grapes, or any other fruit of those already mentioned are also appreciated.

Whole grains must accompany our usual dietary regime that must be composed of at least six daily servings of the aforementioned food series.

Other basic components of the pro-longevity strategy are the regular practice of physical exercises, which renew the youthful aspect of our figure; the maintenance of low levels of tension and stress; and the total cessation of addictions such as cigarettes, alcohol and drugs.

It is already known that the consumption of chocolate can be beneficial to health if we are fully aware of how and how much to consume. The type of chocolate is defined by the result of mixing sugar with cocoa paste and butter of the same fruit.
Here you have the most common types of chocolate on the market and some of its characteristics.

Types of chocolate on the market

Chocolate powder: It is a soluble mixture of cocoa powder, flours and sugar that is used for drinks but not for baking.

Chocolate in coverage: Contains a minimum of 30% cocoa butter and 55% if it is black coating. It is widely used in confectionery especially in the preparation of mousse, fillings and chocolates.

Top dark chocolate: It has 43% cocoa and approximately 26% cocoa butter.

Dark chocolate: Its bitter taste is due to the fact that it contains at least 60% cocoa.

Superior milk chocolate: Composed of 18% milk and 30% cocoa.

Milk chocolate: It consists of 14% dry fat from milk, 55% sucrose and 25% cocoa and is not suitable for baking.

Chocolate with hazelnuts or almonds: It has 20% nut, sugar, whole or powdered milk, cocoa paste, cocoa butter, lactose, flavorings, soy lecithin and 32% cocoa. It is consumed as it is and is not suitable for baking.

White chocolate: It has 14% milk, 20% cocoa butter, 55% sugar and vanilla.
It is more difficult to work than black and although it contains cocoa butter, it lacks its paste which is what gives coloration to the rest of the variants of chocolate.

Chocolate fondant: Contains 40% cocoa butter and 40% cocoa paste. It is used to give an outdoor bath to cakes, chocolates and cakes.

Chocolate should be kept in dry and cool places. It is sensitive to temperature changes and black is preserved for longer than white.

Nutrients are the external chemicals that the cell needs to perform its vital functions. They can be:

Macronutrients in a diet

Macronutrients or immediate principles (required in large quantities).

Proteins are primary macronutrients for the growth and maintenance of body structure (including muscle). They cannot be stored so they must be replenished daily through the diet.

Value or biological quality of proteins is the ability of a certain protein to provide all the amino acids necessary for humans. It is greater the more similar its composition is to that of human proteins, in fact the pattern with which they are compared is the protein of breast milk.

Fats are the long-term energy source and energy reserve (adipose tissue) of the body, necessary for absorption and transport of fat-soluble vitamins and constitution of hormones and cell membranes.

Carbohydrates are the body’s primary energy source, burned as glucose and stored in muscle as glycogen (excess as fat).

Dietary micronutrients

Micronutrients (required in small quantities)

Vitamins, organic molecules essential for biochemical transformations necessary for metabolism.

Minerals or inorganic substrates of life.

Not all the fat we eat is visible; There are foods that are rich in fats but since we do not see them we do not realize that they are there. For example, nuts contain approximately 50% fat, which from the nutritional point of view is very beneficial, but when considering losing weight it is better to reduce the diet. It is the same as with oily fish.

Frequently Asked Questions About Dietary Fats

Does “raw” oil make you fat?
Yes. All oils, regardless of their culinary use, provide the same calories.

Are all vegetable oils equally healthy?
No. The best are olive, sunflower and corn oil. Other vegetable oils such as coconut or palm cause increases in cholesterol.

Do vegetable oils have fewer calories than animal fats?
No, all oils and fats provide 9 kilocalories per gram, regardless of the type of oil involvedDoes

margarine have more calories than butter?
No, the number of calories in one and the other is almost the same, but the type of fat in margarine is different from butter.

Ana Rosa

Are there inappropriate combinations of foods in a meal? It is one of the most frequent questions of our readers.

The belief that you cannot eat certain foods, such as meat and fruit, together because the digestive system cannot digest them at the same time, is simply wrong. Also false is the idea that you have to take the fruit separately from meals to make better use of its vitamins.

From a scientific point of view, there is no evidence that it is better to eat foods separately than combined. There are examples for which combinations such as meat with orange juice are beneficial improves iron absorption. Another example is the combination of cereals with legumes to cover protein needs only with vegetables.

Food is the set of actions through which the essential foods for the expenditure of energy of the organism are provided. Speaking of energy and calories we explain what the famous basal energy is.

Basal energy and colors

Basal energy is the total calories needed by the body to maintain its basal metabolism, understanding as such the set of minimum activities aimed at the proper functioning of the human body.

It is, therefore, the minimum energy necessary for the maintenance of the metabolic functions of all the cells of the organism: heartbeat, formation of juices and hormones, cell turnover, etc. In children it also includes the energy cost of growth.

It is measured at complete physical and psychological rest, fasting twelve hours and at an ambient temperature of twenty degrees.

Many readers write to us with doubts about how to limit sugar in the diet. Moderate the frequency of consumption of sugary foods to less than 4 daily occasions is our main advice. Below are some of the questions we’ve heard about sugar.

Should I suppress all sugar or is it advisable in small doses?

Table sugar (sucrose) can be totally suppressed if you eat a balanced diet, since except oils and fats almost all other foods contain sugars.

Is refined (white) sugar or brown sugar better?

Brown sugar is absorbed more slowly than white sugar and this favors that insulin production is not stimulated as much, but both have the same calories.

Can a little sugar in coffee break my weight loss regimen?

If you use a small amount of sugar (4-5 g) you do not have to hinder a diet, as long as it is balanced and fulfilled correctly.

Can low-calorie chocolate be consumed without danger of weight gain?

In low-calorie chocolates, sucrose is replaced by other sweeteners with fewer calories, but both cocoa and cocoa butter provide a very high number of calories.

Can I drink soft drinks?

The consumption of sugary drinks in excess can increase the risk of tooth decay, obesity or displace the intake of other foods of greater nutritional interest. Their consumption should be limited.

The health of your nails depends on your diet and how rich your diet is in vitamins and minerals. Many times we seek to have beautiful nails but we forget to take care of the essential that is the health of the body as a whole. In the end we have brittle and fragile nails and we do not understand why.

Having fragile, scaly or brittle nails can be a symptom of an alteration in the body, a systemic disease or nutritional disorders and deficits.

Nails over time undergo many changes that must be considered before issuing a single diagnosis of mycosis as many doctors usually do.

Nail alterations and nutritional deficits

Below we relate very frequent problems with nails that are related to the lack of any specific vitamin in the diet:

– Vitamin A deficiency – Nails break like an eggshell.
– Vitamin C deficiency – Bleeding under the nails.
– Vitamin B12 deficiency – Blue-black nails and / or with longitudinal dark bands
– Zinc deficiency – Chronic paronychia. Transverse bands De Mees
– Selenium deficiency – Nail weakness.
– Iron deficiency – Brittle nails, coilonychia and with longitudinal striations.

Every day the body absorbs and produces toxins. To take care of those that he absorbs from the outside (environmental pollution, diet, etc.) and those that he himself creates (free radicals, intestinal bacteria, parasites, etc.), he counts on the purifying system. But this is often not enough and this can have an impact on health in the long run.

The symptoms of toxic overload can be very varied: tiredness for no apparent reason, recurrent colds, stress or skin rashes… Purifying yourself from time to time helps the body renew, recharge energy and give a break to the liver and kidneys, the main purifying organs. Then we recommend a diet to combat fatigue and the many other symptoms generated by this toxic overload.

Recommendations to increase the detoxifying effect

+Increase water intake. At least two liters a day starting in the morning. First thing in the morning, when no food has yet been eaten is when the purifying organs are most active.

+ Depurative fruits and vegetables increase water consumption. The basis is that they are composed of a high percentage of fluid which, added to other substances they contain, make the kidneys work more effectively, increasing diuresis and eliminating more toxins. They provide a low amount of calories to the diet, so they are considered very effective to lose weight or maintain the ideal weight. Being rich in vegetable fiber, they produce satiety easily and also improve intestinal transit and cleanliness of the digestive system. As they contain very few salts, they are highly beneficial for kidney function and for lowering blood pressure. They do not contain any cholesterol in their composition, they are very suitable foods

to treat and prevent arteriosclerosis.

Diet to combat fatigue

+ MONDAY:

BREAKFAST: Pineapple with orange juice. Coffee with skimmed milk. A slice of wholemeal bread with butter.

MID-MORNING: A yogurt with strawberries.

LUNCH: Tomato salad. Grilled beef fillet. Two tangerines. A mint tisane.

SNACK: Watermelon and melon Macedonia.

DINNER: Carrots salad in sauce. Prawn omelette. A pineapple, apple and orange smoothie.

+ TUESDAY: BREAKFAST:

A fresh orange juice. A bowl of Special K cereals, with skim milk.

MID-MORNING: A yogurt with almonds.

LUNCH: Beans with peppers. Seasoned salad. Oranges. Chamomile tisane.

SNACK: Strawberries with yogurt.

DINNER: Garnish of roasted peppers with grilled turkey. A grapefruit and pineapple juice.

+ WEDNESDAY: BREAKFAST:

Pineapple with orange juice. Coffee with skimmed milk. A slice of wholemeal bread with butter.

MID-MORNING: Oranges.

LUNCH: Boiled Brecol. Sole with orange. Yogurt with apricot.

SNACK: Natural skimmed yogurt and nuts.
DINNER: Spinach cream. Mushrooms in a casserole. Pineapple.


+ THURSDAY: BREAKFAST:

A fresh orange juice. A bowl of Special K cereals, with skim milk.

MID-MORNING: Tangerines

LUNCH: Andalusian gazpacho. Grilled hake. Strawberries.

SNACK: Macedonia of varied fruits.

DINNER: Melon with ham. Apricots.

+ FRIDAY: BREAKFAST:

Pineapple with orange juice. Coffee with skimmed milk. A slice of wholemeal bread with butter.

MID-MORNING: Strawberries with yogurt.

LUNCH: Macaroni with tomato and basil. Seasoned salad. Grapefruit and pineapple juice.

SNACK: Tangerines.

DINNER: Calabrian salad. Skimmed natural yogurt. Kiwis with orange juice.

+ SATURDAY: BREAKFAST:

A fresh orange juice. A bowl of Special K cereals, with skim milk.

MID-MORNING: Fruit juice.

LUNCH: Salad of buds and tomatoes. Turkey thigh in papillote. Strawberries.

SNACK: Yogurt with strawberries.

DINNER: Cream of carrots. Artichokes omelette. Tangerines.

+ SUNDAY: BREAKFAST:

Pineapple with orange juice. Coffee with skimmed milk. A slice of wholemeal bread with butter.

MID-MORNING: Fruit juice.

LUNCH: Vegetable paella. Seasoned salad. Oranges.

SNACK: Fruit

juice DINNER: Peppers stuffed with soy. Mushrooms with garlic. Skimmed yogurt with melon.

The isodiet -also called isolipo protein diet– is a slimming method devised by the Spanish nutritionist Jaime Burgos. This doctor bases his system, not without criticism, on what he considers a historical error: equating carbohydrates to proteins and fats.

In Burgos’ opinion, carbohydrates are just fuel to provide us with energy. But of course, if we do not use this energy, if we do not consume it through exercise, it will necessarily lead to obesity.

It is for this reason that the isodiet, paradoxical as it may seem, proposes a diet high in fats and proteins, especially of animal origin. More saturated fat? More cholesterol? Less plant-based foods? That’s right.

Four basic principles underpin the isodiet: each person, depending on their physical characteristics, needs a specific number of nutrients in each intake; Not all people have to eat the same number of times throughout the day; And it is important to establish the amount of water, minerals and vitamins that we have to ingest daily, as well as calculate the additional fuel (carbohydrates and alcohols) that we need based on our physical activity.

Despite the rise of this method, the opposite reactions have not been long in coming. There are many experts who flee from this “miracle diet” and label it as irresponsible.

Magnesium plays an important role in modulating nerve impulses and in relaxing and contracting skeletal muscles. Likewise, its presence is essential to guarantee the correct storage of energy in the body.

Magnesium deficiency can occur as a result of an unbalanced diet, abuse of diuretics, prolonged diarrhea, diabetes, intestinal malabsorption or alcoholism. Also, making great physical efforts, either for sports or work reasons, can trigger a deficit of this mineral.

Symptoms and Benefits

It is estimated that between 15 and 20% of the population is deficient in magnesium. The symptoms of this lack are lack of memory and difficulties in retention.

This mineral is essential for the good performance of children in school, students in general and other people in the work and daily environment. Magnesium also contributes to muscle relaxation, so its lack can translate into a constant feeling of fatigue.

Magnesium in the diet

We have already seen the importance of magnesium in the body. It is important to provide it in the diet in adequate quantities by introducing foods rich in this mineral.

The recommended daily ration of magnesium is 350 mg for men and 330 mg for women.

Cocoa: 420 mg Brazil nuts: 410 mg Soy flour: 230 mg Almonds: 230 mg Peanuts: 180 mg Walnuts: 180 mg Hazelnuts: 180 mg Beans: 160 mg Pistachios: 160 mg Ginger: 130 mg Legumes: 120 mg










Whole grains: 120 mg Corn: 120 mg


Topping the list is cocoa, a food that has its origin in America, where the Incas took it as an invigorating and aphrodisiac. Below are the most common nuts and finally legumes and vegetables. Magnesium supplementation will
be recommended when the recommended daily doses are not reached.