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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?

How to take advantage of the benefits of turmeric in menopause

Combat annoying symptoms such as hot flashes or mood swings by taking turmeric at menopause.

Taking turmeric in menopause is a natural and effective remedy to mitigate the symptoms of this stage of the biological cycle of women. During the phases of menopause, and as a consequence of hormonal changes, symptoms such as hot flashes, irritability, fatigue or recurrent vaginal infections may appear.

Turmeric, originally from Southeast Asia, is a plant used both as a spice in gastronomy and as a natural remedy for its therapeutic properties. The benefits of turmeric go beyond its anti-inflammatory, antimicrobial and antioxidant properties. Turmeric is also a natural antidepressant.

Why is it good to take turmeric in menopause?

take turmeric in menopause

According to a study by the University of Tübingen (Germany), turmeric is the best natural alternative to ibuprofen to reduce pain and inflammation, and without side effects. It is not the only study that has investigated the benefits of turmeric for health, and especially for women’s health during menopause.

Turmeric for joint pains

Thanks to its analgesic and anti-inflammatory effect, taking turmeric mitigates joint pain, characteristic of the menopause stage.

Turmeric for infections

Turmeric prevents vaginal infections, more frequent during menopause due to decreased estrogen. Thanks to its antimicrobial and antifungal effect, turmeric is also a good remedy for urinary tract infections. In both cases, you can prepare an infusion by adding a teaspoon of turmeric powder to a cup of boiling water, let stand 10 minutes and add a little honey. Take twice a day.

Turmeric for hot flashes

The reduction in estrogen levels during menopause can cause hot flushes and vaginal dryness in menopause. Turmeric, by helping to offset estrogen levels, reduces hot flashes.

Turmeric to lose weight

how to take curcuma menopause

Turmeric is a good ally to avoid weight gain during menopause and the accumulation of abdominal fat. Turmeric accelerates metabolism and promotes digestion.

Turmeric for defenses

The loss of estrogen affects the defenses. Low defenses increase the risk of suffering from certain diseases. To strengthen the defenses, take turmeric.

How to take turmeric in menopause

With a powerful aroma and a characteristic yellow color (provided by curcumin, a natural pigment), turmeric can be ground, infused or with rice. It is the key ingredient to prepare a hot drink like the turmeric golden milk.

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.