For example, fish and shellfish are an excellent source of protein because they usually are low in fat. Some fish like salmon are a little higher in fat but healthy rate, known as omega-3.

White meats, like chicken and turkey are also a good alternative, although it is preferable to remove the skin when cooked, as it contains a lot of saturated fat. Even the pork, which is also within this group, contains 31 percent less fat than 20 years ago.

Another excellent source of protein are dairy products like milk, cheese and yogurt, also contain calcium (which helps keep your bones and teeth strong and prevent osteoporosis) and sometimes are fortified with vitamin D. And to make them healthier, it is preferable to choose dairy products low-fat or skim.

Eggs, meanwhile, are a source of protein available and tasty, but do not overdo it. Specialists believe that – for a healthy adult – it’s healthy to eat up one egg per day.

As for the vegetables that provide protein, the first is taken as beans and peas (peas or peas), which also contain lots of fiber. It is estimated that one cup per day contains as much protein as a steak or grilled steak. This group also found soy (soy), which also can help reduce cholesterol.

Finally, choose red meat may be tasty but in moderation. If you choose lean cuts or low-fat, plus protein will be acquiring other important minerals for your body, such as zinc, iron and vitamin 12.

You see, the options are varied and reach to suit all tastes. Always remember to eat in moderation and to be even better accompanying your diet with vegetables of all colors and an exercise routine.

There are several types of foods that provide protein, the most popular are meat, dairy and animal products in general. For example, a piece of pork, chicken or cheese contains what is called complete proteins, ie contains all the amino acids the body can not produce itself, which are 9 and are called essential amino acids (the Amino acids are the building blocks that the body gets to digest protein).

There are also vegetables containing proteins, such as peas (peas or peas), lentils, beans (green beans, beans, beans) and quinoa. But in these cases the proteins that provide incomplete, ie they do not have all the necessary amino acids and so these foods must be combined with others to complete the requirements of the body (people who follow a vegan diet can get the nine amino acids essential eating a wide variety of vegetables rich in protein).

Sean of the font you are, it is important to include protein in your diet because the body does not store the same way it stores fat or carbohydrates. It is considered that a healthy adult needs an average of 50 to 65 grams of protein daily, which can be achieved for example with four ounces (115 grams) of meat and a cup of cottage cheese (cottage cheese).

And if you’re somebody who believes that protein helps to gain weight, do not you dare remove them from your diet if you decide you want to lose those kilos or pounds, as not only is a mistake because it is not healthy, not only because it is good that lacks protein your body but also because the proteins could play a critical role in maintaining the desired weight.

- Folic acid for women planning a pregnancy, or during pregnancy to prevent birth defects
- Calcium and vitamin D in premenopausal women and menopausal women to strengthen bones and prevent osteoporosis
- Vitamins for vegetarians

Specific medical cases

Experts from the Division of Dietary Supplement Programs of the FDA (Food and Drug Administration) warn those who decide to buy that today they consist of much more than vitamins and minerals, which also include herbs, botanical products, amino acids and enzymes. Among its recommended care:

- Consult your doctor or specialist before consuming
- If the doctor recommends, taking the form and the dose. Taking a “megadose” will not heal faster and it can hurt you
- Do not replace or combined with other medicines
- No self-prescribed. What benefits one person, it may be counterproductive in another
- Beware of promises of certain products, especially the promises of quick cures and radical or “miraculous” effects.
- Do not take expired vitamins. Always check the expiration date

Again we remind you that health is not a game. Consult a professional before taking any medicine or supplement, although not require a prescription, especially if you are taking other medicines or have any previous health condition such as diabetes, hypertension or renal disease. Make a priority to take vitamins and minerals you need, but with emphasis on a balanced and varied diet. And before buying a product that could interfere with your diet and your body, it is preferable that you do a general inspection of health and ask your doctor if it is really worth that you take vitamins or supplements in pill or powder or already the’re getting from your diet.

- A January 2009 editorial in the Journal of the National Cancer Institute noted that most studies concerning the vitamins showed no benefits in cases of cancer, and other unexpected damage. Two studies on beta carotene found high rates of lung cancer. Another study suggested an increased risk of precancerous polyps in people taking folic acid than those who did not.

- Previously, in 2007, the Journal of the American Medical Association reviewed mortality rates in randomized trials of antioxidant supplements. In 47 trials involving 181 000 participants, the mortality rate was 5% higher among those taking antioxidants.

- Recently, doctors at Memorial Sloan-Kettering Cancer Center (New York), warned that vitamin C appears to protect both healthy cells as cancer cells.

- A review in the Johns Hopkins School of Medicine of 19 clinical trials of vitamin E between about 135 thousand people showed that high doses (more than 400 IUs) increased the risk of mortality among participants at 4%.

- In October 2004, researchers from Copenhagen, Denmark, reviewed seven randomized trials of beta carotene, selenium and vitamins A, C and E (alone or in combination) in relation to cancer of the colon, esophagus, stomach , pancreas and liver. Those who took antioxidants had a mortality rate 6% higher than those taking placebos.

However, researchers agree on the importance of vitamins and minerals in health, and emphasize that the best way to take them is through food. However, they are aware that many people do not follow a balanced diet, and most do not consume the amount of fruits and vegetables recommended.

Vitamins and minerals are important for health. Each has a specific function in the body. When we left, we notice the effects, for example, the weakening (osteoporosis) bone calcium deficiency. A balanced diet usually gives us vitamins and minerals we need daily. But there is a growing trend increasing in the population to take them as tablets or pills, and without medical supervision, believing that in this way will be healthier and be better protected against diseases like cancer. According to estimates by government agencies, at least half of U.S. adults take vitamins, minerals and other supplements. This large group of consumers invest in your purchase about $ 11.8 billion dollars a year.

And you’re also taking a vitamin supplement or not your doctor tells you? If so, you should reconsider, because there are several studies indicating that most of these substances offer little or no health benefit to most people, and in some cases may even be harmful.

For example, a group of researchers from universities in Eastern Finland (in Finland) and Minnesota in the United States, found that use of multivitamins and vitamin and mineral supplements may be associated with an increased risk of premature death, specifically among post-menopausal women. The results of the study were included in a recent report in the Archives of Internal Medicine.

To reach these conclusions, the researchers analyzed data from more than 39 000 women who tracked for an average of 19 years (from 1986 to 2004). Women had 62 years on the date of commencement of the study and all belonged to the same ethnic group (white). Also controlled for other factors such as age, diet, weight, habits like smoking and preexisting conditions to isolate the impact of vitamins and minerals. The study analyzed the effect of vitamins and minerals like iron, zinc, copper, calcium and magnesium, folic acid and vitamin B6.

When comparing mortality rates among women who took supplements and those not taken, they found that those taking multivitamins the risk of premature death increased by 2.4%. The greater association with the risk of early death was given with iron, which is often prescribed for people with anemia. Among women who took iron supplements can be detected 3.9% more likely to die at a younger age than in those who did not.
Does this mean that doctors should stop prescribing iron or those with anemia should stop taking it? No, absolutely not! On the contrary, we all need iron to maintain good health. The problem is that there must be a balanced amount and if you take iron (or other supplements) on your own and without medical supervision, you may be taking more than you need.

The only supplement that was out of this list is the calcium that keeps bones strong and is used to avoid problems such as osteoporosis, and the study was associated with a lower risk of death (if taken in excess can cause other problems, as kidney stones).

These data are extremely important if one considers that, according to records obtained, the use of supplements by the population has increased from 63% in 1986, when the study began, 85% in 2004. Also, according to the Centers for Disease Control and Prevention (CDC, for its acronym in English) United States, the use of these substances has also increased between 1994 and 2006, from 42 to 53%.
Similarly, another study was done in 2009, which saw some 161 000 postmenopausal women, found that multivitamin use does not eliminate the risk of getting cancer or heart problems, nor decreased the death rate.

Another case in which the vitamins tested have a negative effect is referred to excess vitamin E, which would increase the chances of men developing prostate cancer.

- Berries such as blueberries, blackberries, raspberries, strawberries and cranberries are among the main sources of antioxidants.
- Legumes such as beans (beans), small red, the beans kidney, pinto beans or black beans are all rich in antioxidants.
- Fruits, like many varieties of apple (with skin) are rich in antioxidants, like avocado (avocado), cherries, green and red pears, fresh or dried plums, pineapple, kiwi and others.
- Vegetables such as artichokes, spinach, cabbage, red or white potatoes (with skin), yams (sweet potatoes) and broccoli are among the more antioxidants they contain. While cooking food impact on levels of antioxidants by the method of cooking vegetables, cook one study found that generally increases these levels in some vegetables.
- Drinks, such as green tea (which comes first to mind as a good source of antioxidants) and others also contain high levels. Examples of other beverages are coffee, red wine and many fruit juices such as pomegranate.
- Nuts, like walnuts, pistachios, pecans, hazelnuts and almonds are among the highest antioxidant content.
- Spices, might not suspect that provide antioxidants, but the cloves, cinnamon, ginger, dried oregano leaves and turmeric powder (turmeric), are good sources.
- Grains, and between them, oat-based products generally contain more antioxidants than those derived from other grains.
- Do not forget dessert, because remember that a piece of black chocolate contains the same amount or more antioxidants than most fruits or vegetables.

An additional benefit of antioxidant-rich foods is that they usually offer several health advantages. These foods are of plant origin and apart from antioxidants provide health benefits because they are rich in fiber, protein, some vitamins and minerals, low in saturated fat and cholesterol.

credit to: Dr. Donald Hensrud

Fortunately, research also continues to show that it is increasingly feasible to extract the potential health benefits of antioxidants by eating foods rich in them.

It is believed that antioxidants are useful because they can neutralize free radicals, which are toxic byproducts of natural cell metabolism. Free radicals can also enter the body through exposure to substances such as cigarette smoke, sunlight and pesticides.

Although free radicals perform some useful immune functions, when present in excess or in the wrong place can damage healthy cells by a process known as oxidation. It is believed that the oxidation is a factor in the development of certain diseases. Free radicals are generally more harmful than helpful.

Our bodies naturally produce antioxidants and neutralize free radicals very effectively. Copper, manganese, selenium and zinc are minerals that play an important role in this process, although it is not 100 percent effective and its effectiveness decreases with age.

One reason why food seems to be best alternative supplements is that they contain an unrivaled selection of antioxidants. A supplement may contain a single type of antioxidant or to several classes, but foods contain thousands of types of antioxidants (vitamin A, for example, contains several types) and it is uncertain which of all substances is the one that has the ability to offer benefits. Moreover, the theory of many researchers is that antioxidants in food form chemical networks that maintain interaction with the cellular and genetic complexities of human beings.

Although supplements containing antioxidants are considered safe, some studies have suggested that consumption of higher doses of supplements such as beta-carotene or vitamin E, could eventually increase the risk rather die.

credit to: Dr. Donald Hensrud

- Before taking, check with a doctor to advise you, because sometimes too much of certain vitamins, minerals or other supplements, can have the opposite effect and can cause health problems.

- Do not use antioxidant supplements to replace a balanced and nutritious diet or conventional medical treatment. Neither the use as an excuse to delay a visit to the doctor for any health problems you have.

- Search and read published research on the supplements you want to take and its relationship to the health condition you are concerned, and confirms that the information comes from reliable sources validated by scientific studies, not anecdotes or testimonials.

- Inform your doctors all health care practices and everything you take (prescription or not), so they can take them into account when defining a suitable treatment for you.

The next time you visit the supermarket, do not forget to select several tomatoes, juicy and fresh, to prepare a salad or a tasty sauce for noodles. We enjoy your palate and your health. There is a more natural and delicious to get your antioxidants through food!

Food contains a mixture of different nutrients that are necessary for the proper development of the human body. In the case of tomatoes, lycopene stands out because it has vitamin C and, two antioxidants that protect the body and help with the prevention of heart problems.

This is because in most chronic factors associated with cardiovascular risk, such as obesity, high blood pressure, high cholesterol, diabetes and metabolic syndrome, there is an increase in cellular degeneration and aging.

What do antioxidants have to do with this? Which are substances that help protect cells from external aggressions that cause premature aging and, thus, can contribute to the prevention of cardiovascular disease.

In particular, among the antioxidants in tomatoes are lycopene (the substance that gives it its red color and is often used to prevent certain types of cancer: prostate, breast, lung, bladder, ovaries, colon and pancreas) and vitamins A, C and E (like walnuts, almonds, peanut butter, spinach and avocado). In addition, this fruit contains potassium (like bananas, cantaloupe melon and beans or beans), which helps maintain healthy blood pressure.

As if that were not enough, recently, a team of Spanish researchers identified a novel natural antioxidant in tomato plants, which is fourteen times stronger than the one with the red wine, which may delay cellular aging. Is four times more potent than vitamin E and ten times more than vitamin C.

The researchers found that this substance is present in tomato plants subjected to biotic and have developed a simple and inexpensive process to extract in the laboratory.

These findings, published in the journal Environmental and Experimental Botany, could have several applications: as food preservatives to prevent fats and oils from going rancid in the pharmaceutical industry and in products for skin care (thanks to their properties for the prevention of aging), as a preservative gas and in the manufacture of fibers and rubber products (where the antioxidant function as a stabilizer in the production process and to increase the useful life of the products).

Regarding human health, the body produces its own antioxidants, people can also get them from food or through supplements. There are a number of different antioxidants in foods and is considered to consume diet rich in fruits and vegetables regularly provides many health benefits.

Lead is a metal found naturally in small amounts in the earth and is used to make batteries and in the past, was used for building houses. Prolonged exposure to lead can be extremely harmful to human health. Breathing, drinking water, eating and being in contact with dust or dirt that contains lead can cause various health problems. In adults, for example, lead can cause infertility, nerve disorders, hypertension, muscle aches and joint pain, and may even affect your ability to concentrate and memory.

But it is children who are most at risk from lead exposure: since lead poisoning in them, as his body is smaller, can cause anemia, headache, severe stomach pain, muscle weakness, may affect brain development and even cause brain damage. Pregnant women are also at risk and should be avoided at all costs its exposure to this metal.

But now it also on behalf of the vanity and beauty, many women may be unknowingly exposed to lead. The reason? several of the top brands of lipstick such as L’Oreal, Clinique, Revlon, MAC, Estee Lauder and Maybelline lipsticks not only manufactured in bright colors to highlight your beauty offering lipsticks also contain lead, a metal is detrimental to health.

Lipsticks have traces of mercury at levels that control agencies like the FDA, no cause for alarm. However, for the Campaign for Safe Cosmetics, a coalition of women, public health organizations and environmental and consumer advocacy groups, no amount of lead that is acceptable in lipsticks. For that reason, after the FDA said that lipsticks contain lead brand, this coalition has been pressing them to do something to lower or eliminate lead levels.

The FDA, meanwhile, has said that the lead contained in these lipsticks is not a real health hazard. In a statement posted on its website, the U.S. watchdog ruled that “lipstick is a product for topical (local) with limited absorption consumed in very small quantities. We do not consider that the levels of lead found in lipsticks are a reason to worry. ” According to them, there is no specific limit to the amount of lead should have the cosmetics, adding that the colors are added to these lipsticks are those who, usually containing lead (20 parts per million) and is not that manufacturers deliberately added.

But with consumer concerns, the watchdog is considering putting a stricter limit for lead content in cosmetics and thereby protect the health of all people who use them.

If you you’re worried that your lipstick may affect your health by lead it contains, you can find out specifically about the brand you use. Remember to inform the key decisions that benefit or harm your health.

Health is first vanity! Do not you think?