What should I eat to stay fit and healthy?
Every day can wear out the body and cause the body to suffer. An important part of health care is food, since the assimilation of nutrients through food will have different consequences throughout our body. Dr. Gálvez, Nutrition Specialist at Vithas Nuestra Señora de la Salud Hospital, moves some guidelines to reconcile food and body care.
Omega 3 for brighter hair
“The incorporation into the diet of foods rich in Omega 3, such as nuts and blue fish, prevents hair dryness and gives a greater shine, as it favors the production of elastin. This fatty acid is also involved in the formation of the retina, and therefore, it is good for the health of the eyes and promotes the proper functioning of the immune system, ”says Galvez. In addition, the intake of red fruits, foods rich in antioxidants, serves to combat the effects of pollution and the dryer. This way you get strong and shiny hair. "To prevent hair loss, it is best to consume foods rich in magnesium, such as white fish, which creates stronger hair follicles," says the doctor. Magnesium, together with sulfur, folic acid and iron, will help especially during the winter, since they will serve to alleviate the greater rate of fall to which the hair is exposed.
Vitamins to have a lynx view
"Vitamin A improves night vision and its absence can cause corneal ulcers and dry eyes," explains Galvez. To preserve your eyesight as the first day, you should eat foods such as dairy, pumpkin, tomatoes, vegetables ... And the famous carrot! whose power to preserve sight is known to all. To vitamin A must be added vitamin C, with high antioxidant power, property necessary to avoid diseases such as cataracts. “Vitamin E found in spinach, avocado and some nuts is also a potent antioxidant that could stop oxidative stress, which occurs in cells during old age and thus avoid eye diseases such as age-related macular degeneration ”, Explains the Vithas nutrition expert.
Digestion, better with fiber
The lack of good digestion causes general malaise, abdominal pain, bad breath… “The best way to maintain a light digestion and promote intestinal transit is the consumption of foods rich in fiber. Fruits, vegetables, cereals and legumes are the most suitable as a source of healthy fiber, ”says Galvez. At the same time, the low fat content of lean meats makes them ideal for a light heavy digestion. And one of the best allies of the digestive system is yogurt, "because it protects against the natural acidity of the stomach and contributes to the regeneration of the intestinal flora due to the activity of its probiotics, rich in bacteria and yeasts," he explains. We cannot forget the liquid gold of our gastronomy, “olive oil, rich in oleic acid with beneficial properties for our digestive system, protecting from acidity, constipation and regulating digestion, favoring better absorption of nutrients from food at the intestinal level ”.
Caring for the skin with a Mediterranean diet
Keeping added sugars at bay translates into better skin care, "since aging is limited by free radicals," says Galvez. A nutritional routine based on the Mediterranean diet, whose pillars are legumes, fruits, vegetables, fish, white meat and olive oil, reduces the effects that stress and lack of rest produce on the skin. Again, the role that antioxidant substances play is essential. Green tea polyphenols, for example, have a regenerative power greater than vitamin C and improve skin elasticity. Joining the good habit of finishing lunch with a cup of tea will do a lot for the health of the largest body organ.
A pretty smile chewing apples
The consumption of apples, in addition to being beneficial for other aspects, strengthens the teeth. The action of chewing crispy foods involves training for teeth and gums. In addition, chewing releases a cleaning mechanism against the plaque that adheres to teeth and gums. Dairy products are also beneficial because the levels of harmful acids for the mouth decrease. For a better benefit to the teeth, it is convenient to avoid sugary foods.
More chocolate, greater sexual desire
The intake of certain foods affects the release of substances in the nervous system, in the brain. In the case of dark chocolate, it favors the emission of the neurotransmitter serotonin responsible for controlling euphoria and excitation. Others, on the other hand, induce the release of hormones. It is the case of certain vegetables, such as celery and spinach, which increase sexual attraction and provide energy, in addition to improving sperm, according to some studies.
Spicy food to combat varicose veins
On the contrary that it happens with harmful habits, like the excess of salt in the meals, certain foods favor an optimum circulation. Swollen hands and feet and varicose veins are avoided. "One of the biggest drivers of proper bloodstream circulation is spicy because it reduces inflammation of the arteries," says Galvez. In addition, spicy foods have vitamins A and C that reinforce the walls of blood vessels. Both garlic and tomato contribute to the maintenance of the health of the circulatory system, participate in the cleaning of the bloodstream and prevent the formation of clots. Fish, white meat, water and polyunsaturated fatty acids, rich in omega 3 and 6, make the blood more fluid and decrease its viscosity, preventing or delaying the appearance of varicose veins.
Egg protein gives energy
Strenuous days require making use of all the body's energy. In order to improve physical performance a healthy consumption of eggs will be necessary. The quality of egg protein, of high biological value, promotes greater physical and cerebral performance. Together with the egg, fruits and fish are essential to boost energy. The consumption of fruit pieces such as banana, rich in potassium, activates the muscles and regulates the nervous system. "Mens sana in corpore sano".
Ultimately, there is a food or nutrient whose benefits are innumerable and affects the entire body in a transversal way, without which the correct functioning of the body, water, is not possible and that is why it is known as the liquid of life. The Vithas expert remembers that to take care of body and mind and enjoy better health, the best option is the sum of proper hydration and a balanced diet, always accompanied by adequate regular physical activity.
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