In the body there are about 860 grams of phosphorus-80% in the bones.

Functions. Part of bones and teeth and is involved in nerve and muscle activity. When associated with certain lipids, giving rise to the phospholipids (structural components of cell membranes). Also plays a role in the storage and use of energy.

Dietary sources. Meat, fish, eggs and dairy products, cola drinks, dried fruit and nuts, whole grains and legumes.Lack. Weakness and bone demineralization.

Toxicity. Bone demineralization.

Magnesium

Our body contains about 25 grams of magnesium, located in the bones.

Functions. Involved in the synthesis of proteins and has a mild laxative effect. It is important for the transmission of nerve impulses and increases the secretion of bile.

Dietary sources. Vegetables and green vegetables, fruits, nuts, whole grains, cocoa, fish, shellfish and magnesium water (over 50 mg/liter).

Lack. Failure to thrive, behavioral disturbances, weakness and spasms.

Toxicity. Diarrhea.

Electrolytes

Electrolytes: sodium, chloride and potassium

They are distributed in different body fluids.

Functions. Regulate the water content inside and outside the cells, are involved in nerve impulse transmission and muscle activity.

Dietary sources. Salt is the ultimate food rich in sodium and chlorine, so abundant in meat products and canned, salted, smoked … They are good source of potassium vegetables: fruits and vegetables, legumes, nuts, dried fruits, whole grains and potatoes.

Lack. The lack of sodium or chlorine is related to muscle cramps, mental confusion and loss of appetite. Potassium deficiency is associated with muscle weakness and paralysis.

Toxicity. Too much sodium is directly related to increased blood pressure (hypertension), fluid retention and kidney overload. The chlorine was associated with vomiting and muscle weakness potassium risk of cardiac disorders.

Iron

Our body contains about 4.5 grams of iron (75% in hemoglobin).

Functions. It is part of hemoglobin that carries oxygen to the cells. It is necessary for the use of vitamin B, helps the immune system and is involved in the function and synthesis of neurotransmitters (chemical messengers).

Dietary sources. The iron content of foods of animal origin. The main sources are liver, meat (especially the horse) and fish, which is found as heme (heme iron) and is better absorbed than vegetable or egg origin. Among the plant sources include legumes, nuts, dried fruits and leafy vegetables with high percentages of iron but whose absorption is significantly lower, which is in a non-heme (nonheme). Vitamin C and proteins are factors that enhance their uptake, whereas excess vitamin B9 or folic acid, Phytate (compound in grain covers), tannins (red wine, tea, coffee, spinach, raisins and grapes and other fruits such as pomegranates, persimmons, quince or apple) or oxalates (in spinach, beets, asparagus, mushrooms, beer, tea, chocolate …) reduce it. So when a person requires oral iron supplementation, indicates that it is best taken before breakfast along with a food rich in vitamin C (kiwi, citrus, etc.)..

Lack. Iron deficiency anemia, weakness and increased risk of infections.

Toxicity. Toxicity is rare and usually due to a metabolic problem. High iron levels are associated with hepatic, pancreatic and heart.

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Minerals are essential for the proper functioning of the human body, where they represent about 4% of their body weight and are distributed in similar proportions in all tissues.

All of them are essential, ie, the body can not produce any by itself and needs to buy food that make up the daily diet to avoid deficiencies. Some of them are needed in large amounts (macro-) and others in smaller quantities (trace minerals).

Features and classification of minerals

Like vitamins, does not provide energy, but:

* They are part of the bone structure and teeth (calcium, phosphorus, magnesium, fluoride …).
* Regulate the water balance inside and outside the cell (electrolytes).
* Speakers in excitability in nerve and muscle activity (calcium, magnesium …).
* Allow the entry of the cells (sodium glucose needs to be harnessed as an energy source at the cellular level).
* Collaborate in metabolic processes (chrome is necessary for the functioning of insulin, selenium is a participant in our body’s own antioxidant, which protects us against free radicals, etc.)..
* Speakers on the proper functioning of the immune system (zinc, selenium, copper).

How are they classified?

Macrominerals. They are found in greater proportion and which needs to drink more (calcium, phosphorus, sodium, chlorine, potassium, magnesium and sulfur).
Micro minerals or trace elements. They are present in small quantities are needed in smaller quantities (iron, fluoride, zinc, iodine, chromium, selenium, lithium …).

Most important minerals

Calcium

Our body contains about 1,500 grams of 99% calcium in the bones.

Functions. Part of bones and teeth and is involved in muscle contraction, the excitability of nerve and blood clotting.

Dietary sources. That a food is rich in calcium does not mean that calcium is good advantage. There are factors that help or hinder the incorporation of calcium into the body. Vitamin D, protein, lactose (milk sugar) and a proper ratio between calcium and phosphorus in the food or the diet are all factors that enhance their assimilation.
Dairy products (milk, yogurt, curd, cheese …) are reputed to be the best sources of calcium, but there are other alternatives. Soy and its derivatives, fish that eats the spine (such as canned sardines), sesame, molasses, milk, almonds, coconut or oatmeal, certain algae that are used as a dietary supplement, calcium water … legumes, certain vegetables and fruits, and nuts also contain calcium, but its use by the body is much lower than other food sources. This is because the calcium in plants plays a structural role by forming complexes with other substances such as fiber, so they can hardly be used.

Lack. Lack of calcium produces growth arrest in children (rickets), osteoporosis (bone density loss), osteomalacia (softening of bone, associated with vitamin D deficiency) and seizures.

Toxicity. Excessive intake generates risk of calcifications.

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Within this group include all fruits and vegetables (fresh or canned).

Fruits may be fresh or dried (figs, apricots, raisins, plums, etc.) that loses some vitamins when cooked, but retain the fiber.

Fruits and vegetables, especially if they are fresh give a great amount of vitamins and minerals (essential for cell metabolism and growth of the organism) and fiber.

The fiber helps to regulate bowel function and prevent disease (obesity, cancer, intestinal diseases, cardiovascular diseases)

Provide vitamin C (if they are fresh and raw) and yellow-orange and dark green, vitamin A.
We recommend the consumption of fruits and vegetables preferably raw to preserve its vitamins and minerals daily and abundant, especially from childhood to create a habit for life.

Recommendation:

* 2 or 3 fruits daily, preferring citrus and kiwi fruit because they provide plenty of vitamin C.
* 2 servings of raw or cooked vegetables, preferring the bright yellow as a pumpkin, squash and carrot, and green like kale and spinach.

4 – Flour & Cereals

This group includes grains such as rice, wheat, oats, semolina, cereal flakes or swelled, their flour and products made with them such as bread, pasta and biscuits.

They are a source of carbohydrates which provide energy for growth and physical activity, fiber in its integral version and some vitamin B.

Despite the myth that “fat pasta” may be included in a balanced diet without fear of adding many calories, provided they are accompanied by light sauces.

Recommendation:

* 4 servings of grain per day

Each serving equals:

* ½ cup cooked cereal
* 2 slices bread
* ½ cup flaked
* A small plate of pasta

5 – Fats and Sugars

Foods in this group mainly provide energy, vitamin E (oil), vitamin A (fat) and cholesterol (butter, cream, chocolate and confectionery).

We include in this group:

Sugars: table sugar, sweets in general, jams, caramel, candy, chocolate and soft drinks
Fats: oils, butter and cream.

Among these one can distinguish between those of vegetable origin (oils) and animal origin (butter, cream and fat from meat and chicken).

This distinction is necessary to recommend the use of vegetable rather than animal, inasmuch as they affect the increased cholesterol and cardiovascular disease.

Recommendation:

* Limit use of animal fats in general, not the use of those of vegetable origin (oils) – moderate amounts of candy linked to tooth decay and obesity.
* Do not encourage the consumption of artificial drinks and juices contain large amounts of sugar, encourage the consumption of fresh fruit juices.

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For basic needs means the amount of calories, proteins, fats, carbohydrates, vitamins, minerals and water that an individual needs to ensure its growth and maintenance of your body.

These needs are met with a balanced and varied diet.

Growth and Food

There are several factors determining growth and size (height) final of a child. The genetic factor (inheritance) influences in great shape but we must not forget the important relationship between growth and feeding.

It is shown that a low calorie diet (low calorie) severe carried out without the control of the doctor or nutritionist, alters the growth in two stages: if time is short malnutrition, growth retardation is recovered as soon as they return to power appropriate. However, if the food deficit lasts longer, the recovery phase does not occur but is restored balanced diet with a supplement.

The consequences of malnutrition are particularly severe if it occurs at very early ages. It is important to take into account both the supply of nutrients for proper growth and development, as well as to start prevention of disorders in adulthood.

Teaching proper nutrition throughout childhood, with the passage of time generates eating habits that accompany the individual throughout life.

Prioritizing Food

Eating right is one that:

* Is varied: made up of five food groups
* It is enough: because the amount is in respect of the period of life, activity and work developed by the individual.
* It is well distributed: it is done with varying intervals, no less than four meals a day.
* It is health: because it is performed following certain rules that reduce the risk of transmitting infectious diseases or toxins.

A healthy and balanced diet for a child must be made of a variety of foods appropriate to the age, tastes, habits and physical and intellectual activity of the same.

The caloric intake must be adequate to maintain normal weight, to prevent both malnutrition and obesity.
The diet should provide 60% carbohydrate, 15% protein and 25% fat.
The basis of good nutrition is assured consuming foods from the five groups that make up the food pyramid.

1 – Dairy (Milk, cheese, yogurt, ricotta)

Dairy products are a source of protein, also providing calcium and vitamin A and vitamin D.

Recommendation:

2 glasses of milk a day or two yogurts or their equivalents.
Each glass of milk equals:

* 1 yogurt
* 1 ice cream
* A pudding or dessert.
* 1 piece of cheese
* 1 glass of chocolate milk

2 – Meat, Vegetables & Eggs

Along with milk, represent the most important source of protein of good quality.

When we speak we include beef meat, chicken and fish.

In addition to protein, meat animal provide iron that is beneficial for the body than iron from plant origin such as vegetables contributors.

Consumption should be restricted to a single serving of meat per day, especially beef to contain saturated fat and cholesterol.

Legumes are all kinds of beans (soy butter), chickpeas and lentils. These foods are included in this group for the high intake of protein they provide. Some are highlighted, such as soybean that contains more protein and better quality.

They also contain iron from plant sources combined with vitamin C will be better utilized by the body.
The eggs are included in this group because they are a good source of high quality protein as meat and vegetables. They also provide iron and its yolk is very rich in cholesterol.

Recommendation:

* A small portion of meat per day (100-150 gr)
* 1 serving of vegetables or an egg (no more than 3 times per week)

Source: www.alimentacion-sana.com.ar/informaciones/novedades/infantil.htm
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The point where the chelated minerals are absorbed into the small intestine which is negatively charged.

The inorganic minerals: oxides, phosphates, carbonates, etc. ionize in the stomach quickly, preventing further absorption in the intestine.

Organic chelates are more stable and surrounding the mineral that prevents the ionization in the stomach.

Organic mineral chelates, fumarate, gluconate, citrate and chelated minerals for amino acids have a higher rate of absorption through the intestinal walls.

The free amino acid formula foods are ingested in its pure crystalline form, not undergoing any type of gastric digestion, and only a small intestinal digestion, being rapidly absorbed through the portal vein, only 5 to 10 minutes after being consumed orally.

It will be highly recommended to turn our nutritional supplements do not contain potential allergens such as yeast, soy, milk, egg, wheat, corn, or sugar, salt and starch.

Must be packaged in the best possible way to be very useful amber glass to maintain the potency of the nutrients.

Malnutrition

CAUSES

The main causes of malnutrition are:

* Nutritional factors (reserves) · duration and severity of inadequate intake
* Underlying diseases (fever, infection, trauma, ..)
* Physiological effects such as increased requirements (pregnancy, lactation, growth …)

CARE

Advice on dietary supplements: • Any unexplained weight loss should be discussed with a doctor · The chronic diarrhea and vomiting and other intestinal problems can be due to a malabsorption syndrome, intestinal paralysis or sensitivity to food and should be investigated • Many diseases and treatments alter the nutritional requirements and may require supplements. You should consult a dietitian or endocrinologist.

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It is very important to consult before taking dietary supplements. Excessive use of food enriched with calorie substitutes may lead to an unintentional weight gain. High doses of vitamins and minerals can bring a potential for accumulation of these in the body. This is especially true for vitamins A and D, which are stored in the liver.

Nutritional Supplements

There are five categories of nutrients used in the manufacture of nutritional supplements:

* Natural: plant nutrients, mineral or animal after a short trial maintain their basic nutritional integrity as it was designed by nature.

Within these nutritional supplements include the fish liver oil, bee pollen, Yeast, Garlic, Kelp and all minerals.

* Source Natural products are undergoing or refined but nonetheless obtained from plant, mineral or animal.

These include vitamin A and vitamin D of fish liver oil, vitamin E, lecithin, digestive enzymes, protein powders and amino acids.

* Identical to natural nutrients manufactured in the laboratory that are identical in molecular structure and activity in the human body’s natural nutrients.

These nutrients are manufactured because the cost or difficulty of the same nutrient extraction from natural sources would do it too expensive or scarce. Within These include vitamin C and vitamin B complex.

* Strictly synthetic: nutrients manufactured in the laboratory that are somehow different from the natural nutrients.

Some nutrients, like vitamin E, may not be copied exactly, in any form, synthetic analogues are inexpensive and are used by many manufacturers.

* Nutrients obtained from yeast grown in rich media: minerals and some vitamins are added to pharmacologically manufactured environment where they cultivate yeast of Saccharomyces.

This will get vitamins and minerals similar in yeast.

There are arguments in favor of these categories

But we have to be clear is this.

Vitamin E is best absorbed in its natural form (D-alpha tocopherol) in the synthetic (L-alpha tocopherol).

Vitamin C in its chemical form, such as ascorbic acid, is cheaper but can irritate the stomach, we solve it by substituting more alkaline forms (ascorbate).

Beta-carotene is the best source of vitamin A and pro-vitamin that only become vitamin A in the amount needed to avoid overdoses.

Essential fatty acids derived from vegetable oils (borage, wheat germ …) encapsulated expensive the product, but protect it from oxidation while maintaining their biological characteristics intact.

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People suffering from debilitating diseases may benefit from ingestion of food supplements.

Nutritional supplements are most important to people who can not eat a balanced diet that provides calories, vitamins and minerals appropriate. In such circumstances, the body uses its own reserves to survive. For example, the protein that comes from muscle tissue and fat stores, is converted into glucose, the best fuel the body.

This results in wear and tear of the muscle, rapid weight loss and metabolic problems, including the formation of toxic substances called ketones – products of excessive fat metabolism – in the body.

Description

The term covers any added supplements to the diet to try to improve the general level of nutrition. Daily vitamin pills are the most familiar example of such supplements. However, for physicians, supplements are considerations such as the use of specific nutrients to correct or prevent deficiencies or other problems related to nutrition.

Considerations

Poor nutrition, which is draining the reserves of fat and protein the body can lead to starvation. In fact, most cancer deaths occur from starvation or AIDS. Even when the body obtain adequate calories, a chronic loss of specific nutrients or an inability to use, can lead to failure disease. For example, a protein can cause loss of kwashiorkor, severe renal disease, common among children from countries with serious food.

In industrialized countries, malnutrition is not common because of the variety and abundance of food available. However, there are instances in which malnutrition is a serious concern. Among the circumstances or conditions that increase the risk of malnutrition include: · Cancer, AIDS and other diseases. · Malabsorption syndrome and food sensitivities · alcohol · Anorexia nervosa and other mental disorders · Treatments Surgical and Medical · Ageing

Healthy people who eat a proper diet, do not require supplements. Even so, millions of people take daily vitamins and minerals. Usually, these supplements are not necessary and are safe while not exceeding dietary recommendations suggested by the health institutions.

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Nutrients and Non-Nutritive Substances that Act as Antioxidants

Vitamins

Vitamin C: In fruits and vegetables, fresh and raw, like guava, kiwi, mango, pineapple, persimmon, citrus, melons, strawberries, berries, peppers, tomatoes, brassicas (vegetables from the cabbage family), fruits and vegetables general.

Vitamin E (tocopherol): wheat germ, soybean oil, germ of cereals or whole grain cereals, olive oil, green leafy vegetables and nuts.

Beta-carotene or provitamin A “: It belongs to the carotenoid family of plants. The body can convert it into vitamin A.

Jointly owns the properties of vitamin A and antioxidants that act on free radicals. Recently it has demonstrated its role in preventing cataracts and their beneficial effect in inflammatory processes and those associated with aging.

Beta-carotene-rich foods: vegetables, green or orange-red-yellow (carrots, spinach, pumpkins, etc..) And some fruit (apricots, cherries, melon and peach?).

Minerals

Selenium: Related to a lower risk of skin tumors, liver, colon and breast cancer. Also linked to the functioning of glutathione peroxidase (antioxidant enzyme in our bodies). In meats, fish, seafood, cereals, eggs, fruits and vegetables.

Zinc: Promotes the formation of new proteins (cell renewal), participates in the fight against free radicals and the synthesis of enzymes involved in the immune system or defense and promotes good skin and mucous membranes (tone and elasticity the skin). They are good source of zinc and offal meats, fish, eggs, whole grains and legumes.

Copper: It boosts the immune system, participates in the formation of enzymes, proteins and brain neurotransmitters (cell renewal and stimulating the nervous system) and anti-inflammatory and anti-infective agent. And facilitates the synthesis of collagen and elastin (necessary for healthy blood vessels, cartilage, lungs and skin), acts as an antioxidant protecting cells from the toxic effects of free radicals and facilitates the establishment of calcium and phosphorus. Copper-rich foods: liver, fish, seafood, whole grains and green vegetables.

Amino acids (the simplest components of proteins):

Cysteine: nonessential amino acid, our body can manufacture it without roblems. It is important for the production of enzymes against free radicals, such as glutathione peroxidase.

The liver and our defense is used to detoxify the body of chemicals and other harmful elements.

Cysteine, found in meat, fish, eggs and dairy, is a powerful detoxifier against agents that suppress the immune system, such as alcohol, snuff and environmental pollution.

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In recent years it has been scientifically investigated the role of antioxidants in cardiovascular disease in many types of cancer, AIDS and still others directly associated with the aging process, such as cataracts or nervous system. The studies focus primarily on vitamin C, vitamin E, beta-carotene, flavonoids, selenium and zinc.

The relationship between these antioxidants and cardiovascular disease, and possibly cerebrovascular diseases, is now sufficiently established. It is known that the modification of the “bad” cholesterol (LDL-c) plays a fundamental role in the initiation and development of atherosclerosis (thickening and abnormal hardness internal covers the blood vessels due to deposition of fatty material that prevent or hinder the passage of the blood).

Antioxidants can block free radicals that modify the bad cholesterol, reducing cardiovascular risk. On the other hand, low levels of antioxidants may be a risk factor for certain types of cancer.

Any Advantages?

Although the intake of foods rich in antioxidants reduces the risk of certain diseases, they do not alter the normal deterioration that leads to old age or do not allow us to live longer.

It has been shown that supplementation with high doses of antioxidant preparations can be counterproductive. Although each day is known about the benefits of antioxidants – is to promote consumption through food that contains naturally-it is early to ensure whether or not the daily supplementation, as it know the correct dosages.

Therefore, it is best to follow a varied and balanced diet, in which no missing plants and not to abuse supplements or foods fortified with antioxidants.

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Present in most plant foods, block the harmful effects of free radicals. Who has not heard of products such as juices and smoothies, vitamin A, vitamin C and vitamin E, and even candy containing vitamins or multiple benefits achieved through the inclusion of plant foods in the diet?

The media insist on the virtues of foodstuffs fortified with vitamins and potential health benefits, praising his role in the fight against “oxidation” of the organism to certain diseases and aging.

Today, nutrition and dietetics not only dealing with food components that provide nutritional benefits: proteins, fats, carbohydrates, vitamins and minerals. Other substances properly

What are antioxidants?

This is a group of vitamins, minerals, natural dyes from plants and other compounds and enzymes (substances from our body involved in multiple metabolic processes), which block the damaging effect of the so-called free radicals. Most of the antioxidants found in plant foods, which explains that include fruits, legumes, vegetables or whole grains in our diet is so beneficial.

Free Radicals and Oxidation

Breathing in oxygen is essential for cellular life of our body, but because of the same molecules are produced, free radicals, which lead to lifelong negative health effects for their ability to alter the DNA (genes), proteins and lipids or fats.

In our body is continually renewing cells (skin, intestine?) And others not (liver cells, neurons?). Over the years, free radicals can cause genetic alteration on the first, increasing the risk of cancer, and reduce the functionality of the latter (the cells that are not renewed), which is characteristic of aging.

Habits as common as intense physical exercise, smoking, consumption of diets rich in fats and overexposure to solar radiation and environmental pollution, increase the production of free radicals.

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