Tips of Nutrition (III)

NUTRITION

NUTRITION (III)

Kindly read this comparative table of fats carefully:

SATURATED	MONOUNSATURATED	POLYUNSATURATED
Butter	Olive oil	Margarine
Cream	Peanuts	Carthamus oil
Coconut oil	Avocado	Sunflower oil
Cheeses	Egg yolk	Corn oil
Whole milk	Meat	Sesame oil
Snacks	Walnuts	Pumpkin seeds
Cold cuts	Chicken	Fish

DO NOT SKIP MEALS

Skipping any meal causes non stimulus of the metabolism. Besides if your friend "temptation" appears it is possible that you will eat any high calorie but not nutritive food which will cause fatigue or discomfort.

WATER

You should drink from 8 to 10 glasses of water daily. Do not forget that your body normally looses between 2 and 3 liters of water daily and this should be replenished because it is the carrier of oxygen and nutrition to your cells.

VITAMINS

Vitamins are chemical compounds of organic nature which are present in minimal amounts in foods and are necessary for life since they are important regulators of many compounds in our body.

The vitamins are classified as:

Liposoluble Vitamins (soluble in fat).

Hydrosoluble Vitamins (soluble in water).

LIPOSOLUBLE VITAMINS
Vitamin	What it's for	Its lack causes	Its excess causes	Daily allowance	Is found in
Vitamin A	Bone structure,skin structure and low light vision	Nocturnal blindness, dry skin and eye infections	Changes in the skin and the bones	Women:4000 u.i. Men:5000 u. i.	Green vegetables, carrots, yellow fruits, milk, cheese, cream, egg yolk
Vitamin D	Acts as an hormone for the absorption of calcium in the bones	Rickets and bone problems.	*	Women:10 mcg.(400 u. I.) Men: 10 mcg.(400 u. i.)	Milk, yogur, fish. And it is necessary skin exposure to the sun
Vitamin E	Protects the red corpuscles and prevents aging	Destruction of red corpuscles	*	Women:8 mg. Men:10 mg.	Oils, dressings, grains, legumes, walnuts, dark leaf vegetables
Vitamin K	Helps normal coagulation of blood	Hemorrhage, gall bladder disease	Highly toxic	Women:10 a 14 mcg. Men:10 a 14 mcg.	Green leaf vegetables

HYDROSOLUBLE VITAMINS
Vitamin	What it's for	Its lack causes	Its excess causes	Daily allowance	Is found in
Vitamin C	It improves the gums and the mucous, helps to absorb iron.	Scurvy, bleeding gums, loss of teeth	*	Women:60 mg. Men:60 mg.	Citric fruits, strawberry, tomato, broccoli, raw green vegetables.
Vitamin B-1 Thiamin	Healthy nerves, good digestion, good mental state, normal appetite.	Fatigue, low appetite, depression, polyneuritis. (Beriberi)	*	Women:0.5 mg. per 1000 calories Men:0.5 mg. per 1000 calories	Red meat, fowl, legumes, bread, milk, eggs, grains.
Vitamin B-2 Riboflavin	Fat acids synthesis, normal vision, healthy skin, helps to convert glucose.	Cracked lips, chapped skin, teary eyes	*	Women:1.2 mg. per 1000 calories Men:1.6 mg. per 1000 calories	Milk, meat, fowl, fish, dark green leaf vegetables, whole-wheat bread
Niacin	Healthy skin, normal digestion, healthy nerves, helps to convert glucose	Scaly inflammation of the skin, dermatitis, diarrhea, dementia.	*	Women:6.6 mg. per 1000 calories Men:6.6 mg. per 1000 calories	Read meat, birds, fish, dark-green leaf vegetables, whole-wheat bread, tryptophan (protein)
Vitamin B-6 Pyridoxine	Metabolism of proteins, formation of the molecule hem	Intestinal disorders, weakness, irritability	*	Women:2 mg. Men:2.2 mg.	Meat, potatoes, whole wheat cereals, green vegetables
Vitamin B-12 Cobalamin	Formation of mature red corpuscles, DNA and RNA synthesis	Pernicious anemia, absence of the intrinsic factor	*	Women:3 mcg. Men:3 mcg.	Only animal source nutrients
Folacin	Formation of mature red corpuscles, DNA and RNA synthesis	Macrocytic anemia in pregnancy	*	Women:400 mcg. Men:400 mcg.	Dark-green leafs vegetables, cereal, meat, eggs, fish
Biotin	Interferes in the metabolism of carbohydrates and fats	Enzymatic deficiency	*	Women:150 mcg. Men:150 mcg.	Dark-green leafs vegetables, cereal, meat, fish
Pantoic acid	Interferes in the metabolism of carbohydrates and fats	Anemia, irritability	*	Women:5.5 mcg. Men:5.5 mcg.	Meat, grain cereal, legumes.

There are three substances known as "Non vitamins" such as laetrile, amygdaline (called vitamin B-17) and the pangamic acid (called vitamin B-15) which are not essential in daily nutrition. It is falsely believed that vitamins are fattening which is not so, inasmuch as they do not contain calories.

If you are on a well balanced diet it is not necessary to use vitamins. If a situation appears which in its moment throws off the body's equilibrium be it an illness due to excessive stress or excessive exercise, vitamins could help but remember the specific compounds should be prescribed by the doctor and not the media.

FOLLOWING: MINERALS

Quote of the day:

Your opinion is very important to us

Follow our 18 tips for success in your diet



	The basis for good health
		Health has no price Obesidad.net is educational Visit us continually. You will always find new advice for your health. Recommend this site.