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Salmon: Your healthy secrets

Salmon: Its healthy secrets. Fish is one of the essential ingredients in a healthy and balanced diet, and among them, a salmon is a nutritious option that gives us important nutrients such as vitamins, minerals, and Omega 3 fatty acids. Discover all the properties of salmon, an ideal fish for adults and children.

Salmon: Its healthy secrets. The fish, the high value of their protein and rich in potassium, phosphorus, and iodine, are essential in a healthy diet and balanced for both adults and children. To this, we must add that they are the best source of Omega 3 that we will find, which play an outstanding role in the health of the circulatory system, brain development and the control of inflammatory reactions. And among the fish, one that not only makes them easy at the time of their preparation but also because of their flavor, color and texture will convince both large and small.

Salmon is rich in proteins, minerals and vitamins, especially fat-soluble vitamins A and D. Starting from the fact that fish is an essential group in the food pyramid of a healthy and balanced diet, salmon, due to its characteristics, is an interesting option to take care of our diet and our health. And that also includes that of the little ones, who tend to be more reluctant to eat fish. In this case, the salmon is light, has no thorns, and has a smooth texture. Its characteristic color between pink and orange will make the dishes more fun.

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Its most appreciated content is undoubtedly the Omega 3 fatty acids, which take care of us inside and, in the case of the smallest, helps them grow healthy. Omega 3 fatty acids are benefits to control blood pressure (hypertension and hypercholesterolemia ), help reduce cholesterol and triglyceride levels, prevent the onset of thrombi and reduce heart risks. The consumption of salmon improves the defenses.

Another interesting argument not to rule out the diet is that we can find it all year, it is easy to prepare and allows a thousand combinations (iron, steam, smoked, pickled, papillote, sautéed, as a side of rice or pasta, with some drops of olive oil, another source of health). Salmon also takes advantage of the eggs, which is known as salmon caviar.

Omega 3: Varieties of fish

Omega 3 belong to the group of essential fatty acids in our diet because our body is not able to manufacture it and, therefore, we have to ingest it through food. In addition to salmon, other varieties of fish that yield interesting benefits, especially from Omega 3, are sardines, albacore tuna, mackerel, anchovy, pompano, sea trout, horse mackerel, red mullet or mackerel.

On the other hand, other foods in our food pyramid also contain Omega 3, such as flax seeds, pumpkin seeds or nuts (nuts).

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Fish: Why is it essential to our diet?

To get an idea, as explained by the Spanish Foundation of Nutrition, for every hundred grams of fish we contribute between 100 and 300 milligrams of phosphorus, potassium, sulfur, chlorine, and sodium to our organism. Calcium, zinc, and manganese are present in quantities between ten and one hundred milligrams per hundred grams. Other minerals, although in smaller quantities, that we find in fish are copper or manganese.

Science: Drinking coffee can lengthen your life

Discover the arguments of science to endorse that drinking coffee is good for your health, in fact, it can make us gain years of life.

Science has also wondered whether taking coffee lengthens life, and the expected response, especially by those who start the day with a cup of coffee, is that it can contribute to it.

Caffeine, although appreciated for its stimulant effect, has also been underestimated on many occasions. However, taken in a moderate way, not only caffeine is not bad for health, but its consumption can prolong life. Discover the benefits of taking 3 cups of coffee a day, backed by two recent scientific studies. Not in vain is the most consumed beverage in the world.

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Benefits of drinking 3 cups of coffee per day

Drinking 3 cups a day would reduce the risk of death from illness, especially digestive or circulatory disorders. This is confirmed by the study carried out by a team of researchers from the International Agency for Research on Cancer (IARC) and Imperial College London, and published in the Annals of Internal Medicine.

The conclusions of the study are the result of analyzing, over a period of 16 years, the medical evolution of more than half a million people in ten countries in Europe. The results, which also coincide with previous ones, showed the relationship between a higher coffee consumption and a lower risk of death.

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Coffee contains, among others, caffeine and antioxidants, and now the challenge of science is to determine what the compounds are, and in what proportions they must be present, which would exert this protective effect of the organism.

Another second study, conducted in this case by the University of Southern California, has come to endorse that coffee is good for health. Beneficial effects that we would obtain with taking a single cup of coffee since according to this study can reduce up to 12% the chances of dying from heart disease, cerebrovascular disorders, cancer, respiratory ailments, diabetes or liver problems.

An association that, according to this study, is more evident in the case of people who drink 2 or 3 cups of coffee a day, and it does not matter if the coffee is normal or decaffeinated. Following the steps of science, enjoy the next cup of coffee.

Childhood obesity: 4 servings of fish per week to fight it

Childhood obesity: 4 servings of fish per week to fight it. It is the healthy recommendation to curb the worrying figures of the prevalence of overweight and obesity among the youngest. Fish that is part of our Mediterranean diet and whose consumption should increase, with 4 servings per week, and between one and three of them, bluefish.

Childhood obesity: 4 servings of fish per week to fight it. It is the healthy recommendation, included within the Week of Fish launched by the Ministry of Agriculture, Food and Environment, and with which you want to focus attention on a health problem of the first order, as the figures show. And the data has triggered the alarms, especially if we take into account that more than 1.3 million children are overweight and more than 600,000 obese.

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It is not the first time that doctors and specialists warn about the prevalence rates of obesity among the younger population. A problem that translates, according to the data provided on the occasion of the inauguration of the Week of Fish – an initiative of the Ministry of Agriculture, Food and Environment – in more than 1.3 million children and young people in our country who suffer from overweight and more than 600,000 with obesity problems. The causes? Also known by all, the lack of physical exercise and an imbalance in food. And it is precisely in the diet where we find a first ally to curb the worrying data. A diet that, as the experts point out, is a first-class asset, the Mediterranean diet, in which fish plays a prominent role.

Eating fish is fundamental because of its multiple benefits for our health. Fish that should be included in the diet four times a week, and in the case of the youngest, between 1 and 3 servings should be bluefish, rich in Omega 3 fatty acids. Acids that play an essential role in the protection of the cardiovascular system (cardiac function, blood pressure, triglyceride levels) as well as in the eye and neurological development of the youngest. It is not the only property that is attributed to bluefish, as they also help regulate cholesterol levels and protect the heart. For its part, white fish, lighter, also contains Omega 3 fatty acids, as well as proteins, mineral salts and low amounts of calories.

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The Week of the Fish, an initiative directed to the infantile and youthful population, has as a priority objective to promote healthy habits and a balanced nutrition. Basic premises to combat the problems of overweight and childhood obesity, with a rate that exceeds 23.5%. Do not forget, as stressed by specialists, that obesity is the gateway to other health problems such as diabetes or cardiovascular disorders.

Through this initiative, students of Primary Education will not only have the opportunity to know the characteristics and benefits of fish in their diet, a food that is not always well received by children – something similar to what happens with the vegetables, which are more reluctant to eat them. The Week of Fish is accompanied by an exhibition that can be visited in the Ministry of Agriculture and that shows, through a panel tour, the characteristics of the fishing sector of our country (The corner of boats and fishing gear, The corner of the fish food, the corner of the fish market and the corner of the Aquaculture are the 4 areas of the sample). After your visit, students will have the opportunity to enjoy a healthy breakfast in which the fish will not be missing (minibocatas of tuna and sardines, for example, accompanied by juice and milk). The exhibition is not only aimed at schoolchildren but also at the rest of the public, from 16 to 18 this week.

Finally, more than 400 workshops have been organized in ten autonomous communities (Madrid, Asturias, Andalusia, Canary Islands, Navarra, Valencian Community, Castilla-La Mancha, Extremadura, Murcia and the Balearic Islands).

5 benefits of pasta integral

Eating whole-wheat pasta provides numerous health benefits thanks to the amount of natural fiber and nutrients they contain. We tell you the 5 benefits of integral pasta.

If you want to have a healthy diet, it is important that the flours you eat are comprehensive. The wheat pasta or whole grains is made of flour, which naturally has components such as bran and wheat germ. The most common is whole wheat flour, but you can also find whole grains made from other types of wholemeal flour, such as wholemeal rice or quinoa, for those who are allergic to gluten.

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Wholegrain pasta is rich in natural fiber, which is the healthiest and provides many benefits for our health. We tell you the 5 benefits of whole pasta:

1. It has few calories
Being rich in natural fiber provides fewer calories than refined and processed pasta. By containing bran, they help intestinal transit, which favors the elimination of fats. In addition, the glucose contained in the whole pasta is slowly absorbed, which stimulates metabolism, favoring its proper functioning. Therefore, they can be consumed by all people, and are very suitable for those people who want to lose weight.

2. It is very nutritious
In addition, fiber, for every 100 grams of wholemeal pasta provides a good amount of vitamins: vitamin B (0.3 mg), B2 (0.13 mg) and B3 (3.1 mg). It also has antioxidants and healthy fats. In addition, it is a source of minerals such as calcium (25 mg), magnesium (53 mg), iron (3.8 mg) and phosphorus (172 mg). So it is a highly nutritious food, suitable for pregnant women, people with certain diseases stomach, people with obesity problems and, in general, for all those who wish to maintain a healthy diet.

3. Provides energy
Carbohydrate levels help us stay energized during the day. Above all, people who exercise need a daily intake of carbohydrates and pasta is a healthy food for it.

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4. Does not contain fats
The whole pasta does not contain saturated fats, hydrogenated or trans (the “bad” fats), so they do not generate bad cholesterol (LDL) and help maintain and balance the good cholesterol (HDL). They are an ideal food to include in slimming diets. And if it is replaced by refined pasta in the usual diet, it helps to keep the body healthy and balanced.

5. Help reduce the risk of diseases
Due to its nutritional value, wholemeal pasta reduces the risk of chronic diseases related to the heart, type II diabetes, stomach problems, and cancer.

Eating whole-wheat pasta is a healthy habit that all people can do without too much effort. Just be careful with the sauces that you add, because if these are not natural, you will be incorporating into your diet another type of food less beneficial for your health.