1. Take vitamin C in an esterified form. This form is absorbed into your blood and tissues about four times faster than regular vitamin C, and the body seems to use it more efficiently. It is also nonacidic, so it is tolerated better by those with sensitive stomachs.

2. Divide your doses. More frequent doses will supply a continuous amount to your body. High doses of vitamin C can cause diarrhea and irritate the digestive tract; dividing doses helps avoid these symptoms.

3. Take vitamin C with a bioflavonoid complex. This will enhance the absorption of vitamin C.

4. Take vitamin C with vitamins E and A. They work synergistically, which means they are more effective when taken together than when taken separately.

5. Quit smoking or cut back on cigarette use. Smoking depletes your body of vitamin C.

6. Check your medications. Many can reduce levels of vitamin C in your body. If you take oral contraceptives, steroids, analgesics or antidepressants, you may need to take more vitamin C. Discuss it with your health care practitioner.

7. Reduce alcohol consumption if you are a heavy drinker. Alcohol depletes your body of vitamin C.

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It said research leader Greta R. Bunin, PhD, from Children’s Hospital, Philadelphia, that the children came from mothers who regularly take best prenatal vitamin during pregnancy are likely to decrease the risk of medulloblastoma and neuroectodermal tumors in his brain. In childhood brain tumor incidence is much less common, but the order of two medulloblastoma is the top cause of tumors in children. It was one of 20,000 children aged less than 6 years old.

Protective effect in women who consume chewable prenatal vitamins early in pregnancy is very significant, whereas when the new multivitamin consumed trimester of pregnancy through one apparently does not show significant results in reducing the risk of meduloblastoma and PNET. Avoid eating habits during pregnancy, such as the number of eating ham, hot dogs, smoked fish, ketchup etc. Dr. Bunine explains although these foods are the cause of nervous system tumors in animals, found no evidence that these foods at risk.

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Zinc will help you to work properly your prostate gland, to avoid acne anywhere on the body, fight stress, wounds heal faster, improve the status of your bones, improve your eye and it also functions provide an antioxidant effect.

Some foods that contain zinc:

> Meats.

> Algae.

> Fish.

> Brewer’s yeast.

> Egg yolk.

> Vegetables.

> Seafood.

> Soy.

> Liver.

> Whole grains.

> Sardines.

> Soy lecithin.

> Oysters.

> Mushrooms.

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Ingredients.
2 slices bread, 2 tablespoons olive oil 1 tomato, 1 cup of cereal (cornflakes without sugar), juice of 2 oranges, 200 ml skimmed milk, 1 tablespoon sugar and 1 tablespoon of grain solubles (Eko ).

Preparation.
Here there is much to say, are toast with olive oil and tomatoes. We have prepared the milk with sugar and grains solubles (Eko), thus removing simple sugars that contain the cola-cao or similar preparations, although I could make coffee too. The orange juice is although we can mix with lemon or grapefruit.

Time.
Evidently he must take early morning at breakfast, to prepare for a new day. This breakfast gives us energy to face the morning, at least until mid-morning snack. Breakfast should be a 25% of daily caloric intake and this met, especially for active people.

For some people it may be too well, I assure you that for an athlete not frequent, but just need to remove a toast to cut about 100 k cal. Orange juice provides us with vitamin C and fiber, vitamin E, olive oil, milk, vitamins A and D, besides the great contribution of minerals and other antioxidants of tomato.

The proportion of nutrients is also perfect and follow the recommendations: 65% carbohydrate, 15% protein and 20% fat, with most of these monounsaturated. Come on, all a perfect breakfast which can vary from day to day aspects: oil for cooked ham, energy bars, cereals, orange to apple, yogurt or curdled milk …

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Vitamins and minerals are vital for the proper functioning of the body. They are essential for growth, production of energy, vitality and general welfare. Most vitamins and all minerals must be supplied by the diet because the body can manufacture them from other substances present in organisms. However, resistance training with physical constructivism demand a greater contribution of vitamins and minerals for optimal recovery and growth is essential then, athletic nutritional supplementation.

Strictly speaking, the vitamins are substances that:

* These are essential to the functioning of the body.
* They can be manufactured by the body.
* They are needed in small amounts.
* If you are not present in the diet may lead to clinically identifiable disease, for example, scurvy or rickets.

In practice, however, although there are 13 vitamins “really” know, one of them (vitamin D) can be synthesized by human cells, the other (the MIASINO) can be produced in the body from the amino acid and two (vitamin K and biotin) can be produced by bacteria in the colon but not enough to meet all organizational needs.

The molecular structure is complex vitamins, basically consist of the elements hydrogen, carbon, oxygen and nitrogen. The vitamins are found in varying amounts in almost all foods. Some, like the B12 is found exclusively or predominantly in, plant foods, while others such as E, are found primarily in plants.

Liposolubles or Soluble Vitamins
Vitamins A, D, EYK are fat soluble, are found in foods containing fats or oils. Fat-soluble vitamins are stored in the liver or adipose tissue, its presence in excessive amounts can cause toxicity. B complex vitamins and vitamin C are water soluble. The excess of such vitamins are eliminated in the urine.

Green leafy vegetables are good sources of vitamin A, folic acid, vitamin C and vitamin K. It also contains the minerals iron, magnesium and potassium. The vegetables and broccoli are also rich in calcium. Fish with high fat content such as tuna and salmon, are an excellent source of vitamin B6 and in some cases, vitamin D. These fish also contain significant amounts of iodine and selenium.

Researchers who study the nutritional deficiencies were the first to discover vitamins. Since little was known of its chemical structure was difficult to assign a scientific name. Initially the vitamins were separated in two groups: A) Liposolubles and B) Soluble, according to its ability to dissolve in oil and water. Further studies revealed that each of these groups consisted of a combination of several substances that were named sequentially by letter of the alphabet.

The currently known vitamins are A, B complex, C, D, E, and K. We know even dietary requirements of each of these vitamins in the diet.

Minerals
They are simple chemical elements in any case can be synthesized by the body. Are considered essential a total of 16.

In addition to the elements carbon, oxygen, hydrogen and nitrogen that are present in large amounts in the body nutrients, our diet should contain another set of chemicals called minerals. Minerals are essential for the functioning of the body. The best way to ensure that they are taking all the necessary minerals in the exact quantities is:

1. Choosing a diet as varied as possible.
2. Add in one multimineral daily intake.

The main minerals that are needed in relatively large amounts are calcium, phosphorus, sodium, potassium, magnesium, chlorine and sulfur. The other also called essential trace elements are needed in smaller quantities. These include iron, copper, fluorine, iodine, selenium, zinc, chromium, cobalt, manganese and molybdenum. There are other elements that are candidates for the status of essential trace elements, but knowledge of their functions in the body is low.

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Fat intake is essential for the organism. Among them is evidence that healthy fats are called unsaturated fats, a group to which Omega 3 fatty acids.

1. What are Omega 3?
Omega 3. Fatty fish and fortified foods contain Omega 3. They are fatty acids that belong to the group of acids called “polyunsaturated. Polyunsaturated fatty acids Omega 3 (EPA / DHA), found primarily in oily fish and some fortified foods are essential to preventing cardiovascular disease, cancers, inflammatory diseases, lung and skin.

They are also essential during pregnancy and lactation for the proper development of nerve function and, in general, many other functions.

2. Benefit of Omega 3
A diet high in Omega 3 fatty acids (EPA / DHA) can help keep your heart healthy and free of excess cholesterol. They help regulate blood pressure by increasing the elasticity of the arteries, and act on our body as antithrombotic mechanisms preventing us from cardiovascular disease, and lowering triglycerides.

The Omega-3 fatty acids (EPA / DHA) …
- Reduce the risk of cardiovascular disease
- They improve lung function and reduce asthma
- Reduce the growth of cancer cells
- Essential in the development of the newborn
- At the mental development in preterm infants

3. Eskimos and Japanese, the healthiest
Scientists have for many years researching the beneficial properties to human fatty acid Omega 3 (EPA / DHA), a result of discovering how the Eskimos and the Japanese, whose fish consumption is much higher than in other populations, recorded the lowest rate of cardiovascular disease mortality.

Omega 3 (EPA / DHA), help us to balance our diet compared to saturated fats we eat (meat, sausages, industrial bakery, prepared meals), which we must restrict and limit consumption.

4. Who should take Omega 3?
A regular diet rich in Omega 3 (EPA / DHA) is recommended for the general population, but there are certain population strata that must take special care that your diet includes a sufficient amount of Omega 3 that your body needs. Also pregnant women should be particularly careful in this regard and ensure adequate intake of Omega 3 fatty acids.

People who consume a typical Western diet, if not reach the required amount of Omega 3 should attempt to alter taking vegetables, legumes and fish, or alternatively, incorporated into their food products fortified with omega-3 fatty acids.

Although the desirable intake of omega-3 fatty acids varies with the life cycle of each individual, epidemiological studies generically advise a daily intake of oily fish of 30-35 grams per day.

The consumption of omega 3 should be increased in those with high intake of saturated fats and high blood triglycerides. In the case of infants, experts recommend ingesting 3% of total energy, and a 1-1.5% in children.

5. Did you know that there is good cholesterol?
Oleic acid is the majority of virgin olive oil and some other varieties of vegetable oil. A diet rich in oleic acid helps to increase our body’s levels of high density lipoprotein HDL (or “good cholesterol”). They are mainly responsible for removing excess “bad cholesterol” from our tissues, balancing our diet. These properties translate into a reduced risk of coronary heart disease.

Although our body can manufacture itself monounsaturates from consumption of other types of acids, experts advise that our usual diet includes a high content of oleic acid as a source of easily digestible energy. Specifically, the intake of olive oil aids digestion by increasing the secretion of digestive juices and bile acids. Oleic acid is one of the most healthy nutrient food.

It is part of Mediterranean culture, and is one of the leading representatives of the diet of our grandparents, “Mediterranean diet” that is recognized worldwide as the most healthful diet. Both oleic acid and Omega 3 acids are part of a class of fatty-called “unsaturated fatty acids.

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