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Canned sardines: a great source of vitamins and calcium

Canned sardines: a great source of vitamins and calcium. Although we do not always think that canned and the prefabricated food are the best, the truth is that preserved fish is, as it has many beneficial properties for humans, especially for children, young and pregnant.

Canned sardines: a great source of vitamins and calcium. Although most of the time we insist on the need to eat fresh food , prepared by us, avoiding latillas and prefabricated food precisely because many times the oil in which it is stored is not 100% olive and is reduced by one of the seeds, in addition to the amount of salt they have so they can be preserved much better, in the case of canned sardines , are more than recommended by specialists, as well as by reports of the OCU. The high nutritional value of this canned fish makes it one of the most beneficial to our health.

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In recent years we have been warning of the alarming number of obese children that exist in our country, and not only in this as an exception, but in the vast majority of developed countries, the same situation is occurring.

A balanced diet, in which fruits and vegetables are paramount in the meals of all of us without forgetting, of course, the legumes that have innumerable benefits such as lentils, beans or chickpeas, meat or fish.

With the latter, special care must be taken, especially as a result of the parasite called anisakis, which is causing many stomach problems and of a much more serious nature in those who are infected by it.

The importance of what we eat is also of great importance to our children, who will eat what they see us eat.

The latest news about, for example, school canteens, where the food is usually varied, is that for economic reasons and facilities for families are going to be these same who provide their children with their own food to eat in the dining room school.

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Given this, we often ask ourselves, what do we feed them? Well, for one of the days you should not miss together, for example, an Ensalada: a can of sardines.

What are the benefits of canned sardines?

  • They are rich in phosphorus.
  • They have a lot of vitamin D.
  • It is one of the foods with the most vitamin B12.
  • It is a low sugar food.
  • Rich in vitamin B3.
  • Rich in iodine.
  • It provides a large number of proteins.
  • It is one of the foods that have more calcium.
  • It also contains: iron, potassium, zinc, vitamin B1, vitamin K, vitamin E, sodium, magnesium, vitamin B5, B6 and B7.
  • Recommended to develop the musculature.
  • Especially beneficial for children, young people and pregnant women since it is when this nutrient is most needed.
  • When it contains a lot of calcium, it is good for the bones.
  • Helps strengthen hair, nails, skin and process carbohydrates.

According to all its characteristics more than beneficial for anyone, what are you waiting for to prepare a quick and healthy dinner for the whole family simply by opening a can of canned food?

Roscón: Healthy ingredients of the most consumed sweet

Roscón: Healthy ingredients for the most consumed sweet. Tradition rules and the roscón is not missing at the table of the day of Kings, as a dessert or as a snack, but did you know that not all roscones are the same? The ingredients, specifically its composition, and its preparation mark some of the differences.

Roscón: Healthy ingredients for the most consumed sweet. True to tradition, the roscón is still the favorite candy at Christmas – its consumption is even greater than that of marzipan or nougat – a portion with surprise included that is not missing from the table of the day of Kings. The roscón is also the last caloric excess that we do in the Christmas holidays. But, did you know that not all roscones are the same? Bet on the ingredients of pastry and the most traditional recipes to avoid the multiplication of calories.

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A portion of roscón to celebrate the day of Kings. The tradition sends on the table of this day with a Christmas candy whose ingredients can make a difference. The roulade, in general, is a dough fermented and baked, with a characteristic flavor citrus that gives orange zest, lemon and orange blossom water). The roscón is decorated with almonds, sugar and candied fruit. To fulfill the premises of a traditional and healthy roscón, the difference is marked by its citrus flavor, the texture of its dough, the presence of grated or orange blossom and the creaminess of the filling.

Types of roscones: Pastry or industrial
The roscones can be pastry or industrial, which can be found in many supermarkets. The packaged roscones can also have a good presentation and be of quality. In these cases, we must look at the ingredients, in the use of fats and vegetable oils that, as pointed out by the Organization of Consumers and Users in a study precisely on the quality of the roscones that we will eat in 2013, may be of lower quality. Use frozen, or when the filling is not one hundred percent cream (for example, hydrogenated fats are used, with thickeners and texturizing agents that simulate cream and is called vegetable mix), can also cause loss quality and flavor to the industrial roscón.

As for the ingredients of the decoration, the almonds, for example, are toasted during the baking of the roscón. In the case of industrial or packaged, in the process of freezing and thawing, the almond can soften and lose its flavor.

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In the case of the pastry roscones, the quality tends to be higher, both for its composition and its fat content (an average of 12% in the roscón cake), inferior to other pastry products such as a croissant (17%) or a milk biscuit (20%). The butter, together with the eggs, contributes the fat to the roscón.

Unlike packaged or industrial roscones, for the preparation of the dough of the pastry roscones, butter is fundamentally used, an ingredient that also helps to make the roscón juicier. In the industrial ones, it is more common to find mixtures of fats and vegetable oils such as coconut, palm kernel or palm.

The selection of raw materials not only determines the final result but also the price. The pastry roscones tend to oscillate between 40 and 60 euros/kilo, while the price of industrial ranges between ten and 25 euros, according to data from the Organization of Consumers and Users.

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.