Numerous investigations in recent years that confirm the importance of a balanced diet rich in certain nutrients that contribute directly to the brain to function optimally.

Slow carbohydrate absorption
It is essential to avoid the lows of blood glucose and thus achieve maximize mental performance, use of slow carbohydrate absorption and whole grains, legumes, fresh fruits and vegetables.
At the same time is very convenient to combine proteins with carbohydrates, eg pasta, rice or bread with fish, tofu …

Protein quality
Proteins are essential because almost all neurotransmitters are made by them.
Legumes, nuts and seeds, tofu, soy and whole grains are particularly rich in vegetable protein.
Lean meat, eggs and fish are sources of animal protein more desirable.

Fatty acids
The omega-3 fatty acids are a key component in the development and functioning brain, so it is highly recommended regularly consume oily fish like salmon, fresh tuna, sardines, mackerel …
Also indicated are very nuts (especially walnuts) and seeds because they contain fat and very healthy.
Flax seeds, pumpkin, sunflower and sesame can be added to food in many ways, in breakfast cereals, in the preparation of cookies and cakes or sprinkled on salads and soups.
Seed oils such as cold-pressed hemp, are an excellent choice in the dressing of vegetables.

Fresh fruit and vegetables
The daily consumption of fruits and vegetables is essential due to its contribution of vitamins and minerals to support brain function and nervous system.

Soy lecithin
Among its many benefits, soy lecithin improves memory because it is the best source of phospholipids, their consumption is very useful in times of stress, overwork and intellectual effort.
You can add a tablespoon of lecithin granules to cereals, yogurts, soups, smoothies, salads …

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A problem that could cause seizures, pulmonary or cerebral edema, disorientation and muscle weakness that can lead to cardio-respiratory arrest and, therefore, to death, according to warnings from doctors today, coaches and athletes who, until recently, recommended eating the maximum amount of water to prevent dehydration at all costs.

With the arrival of the holiday, increasing the practice of outdoor sports, so the doctor Fernando Jiménez, professor of the Faculty of Sports Science, University of Castilla la Mancha, chief medical officer CB Fuenlabrada, offers 10 basic tips for outdoor sports in summer and carry out an intelligent hydration.

First, light clothing is recommended to use during exercise in summer, breathable and to promote the loss of body heat. It also recommends the use of light-colored clothing, a little loose and made of natural fibers like cotton.

Second, eat snacks bid before making sport. “A model of food prior to participation in sports should include cereals, fruit and milk, taking them at least 90 to 120 minutes before starting the activity. It also recommends the consumption of fresh fruits and vegetables, “said the expert.

The third tip is to start drinking before exercise, since in summer insensibly lost a greater amount of body water and stretching before and after exercise, as with this final gesture avoiding soreness.

It also recommends consuming a sports drink with a high salt intake during exercise, adjust the exercise intensity according to the situation and learn to recognize just the symptoms of dehydration appear, among which is the thirst, headaches, irritability, weakness , dizziness or muscle cramps.

Discourages physical activity stop abruptly, since the end of the exercise walking or jogging for 5 to 10 minutes at very low intensity is “essential” to prevent muscle soreness, and asked to drink after exercise and sun protection with hats and glasses, in addition to sunscreen to the skin.

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In the tortillas, either potato or French, in bakery products, confectionery, desserts, cookies, pasta, ready meals and ice cream, the egg is present.

In fact, according to the Institute of Egg Studies, over 50 percent of food businesses use egg products to food processing.

They say the egg is one of the most complete foods for humans. It is rich in proteins, which are mainly found in the clear. “These are good for muscle development, consumer recommended for elderly people who begin to lose muscle mass and for athletes,” said Amparo Lobato, communications director of the Institute for the Egg. Further, egg protein is of excellent quality, “the World Health Organization (WHO) used as benchmarks to measure the protein quality of other foods because it alone has nine essential amino acids,” says Lobato.

One egg provides significant amounts of a wide range of vitamins (A, B2, B12, D, E, etc..) And minerals (phosphorus, selenium, iron, iodine and zinc) that help to cover much of the daily nutrient intakes recommended and which are mainly in the yolk. The antioxidant action of certain vitamins and trace elements of the egg helps protect our body from degenerative diseases like cancer, diabetes and cardiovascular disease.

The energy content of an egg is 75 kilocalories and has 7.5 grams of total fat (2 grams of saturated fatty acids and 3 grams of unsaturated fatty acids).

It is also rich in oleic acid has antioxidant lutein and zeaxanthin, and stresses in biotin, another essential nutrient linked to skin protection and maintenance of body functions. The egg also provides nutrient called choline which encourages the development of the nervous system and brain in the early stages of life, helps prevent cardiovascular disease and improve brain activity in adults.

Cholesterol yes or no?
In the seventies the egg came to be reviled by high cholesterol. However, according to Lobato, a decade later studies have shown that not all dietary cholesterol, which eat is absorbed into the blood. “Research has shown that egg cholesterol is one of the less absorbed by the body,” he says.

Moreover, the egg is one of the most allergenic foods because of its protein so pure and although it may cause allergy in the early stages of life, with two or three years usually disappears.

Tips and curiosities
The Spanish Society of Community Nutrition recommends that adults consume between four and seven eggs a week. In children, the intake is reduced to three or four.

Egg Nutrients are digested better if cooked to raw.

It does brown than white, the color is determined by the breed of the hen, but does not affect its quality.

Only Grade A eggs are intended for human consumption. After their weight are classified into four types: XL (73 g or more), L (63 to 73 g), M (53 to 63 g) or S (less than 53 g).

The Class B eggs or “second quality” are not fit for human consumption and can be used by the egg industry, which once processed or not is for the food industry.

Avoid Salmonella
According to the Institute for Hygiene Silestone in Kitchen, the egg is an essential element in our diet, but largely cause food poisoning such as salmonellosis. Therefore, this entity, on the occasion of the celebration of World Egg Day, on 12 October, wanted to make a series of tips to avoid food poisoning at home:

* Examine the external appearance of the product.

* Do not break the cold chain.

* Do not mix raw food with cooked food.

* Clean any utensils and surfaces every time a food is handled differently.

* Cook foods by prolonged treatment at high temperatures.

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The nutritional interest, medical and industrial seaweed is its concentrated nutrients. Recent studies have linked its consumption with improved availability of minerals, lipid metabolism, control of blood pressure and cardiovascular health. However, its misuse, especially if taken frequently, may be contraindicated for certain people according to their health or their predisposition.

Concentrated nutrients
In recent years, the algae have grown in importance in the Western market, especially in its use as an ingredient in dietary supplements or functional foods. Its high richness in dietary fiber, high concentration of minerals and vitamins, phytochemicals (antioxidants and phytosterols) and their extra intake of certain polyunsaturated fatty acids, along with his meager energy, makes them an interesting functional foods.

From the Consejo Superior de Investigaciones Científicas (CSIC) and Department of Nutrition and Food Science at the Complutense University of Madrid (Spain), revised its nutritional characteristics and cardiovascular health properties and it was found that they are a unique source of fatty acids omega 3 high molecular weight (20 or more carbon atoms), the most effective in reducing triglyceride levels and platelet aggregation, and to facilitate the immune response.

They are also a good source of antioxidant compounds though, say the authors, differences in content in both these and the rest of nutrients can be significant for other algae.

The food and pharmaceutical industry has discovered the possibility of developing products with a more healthy, which have among their ingredients algae or its active compounds. Fish oil and soybean oil extraction leading sources of omega 3 (EPA and DHA) in the development of dietary supplements or functional foods “for the care of heart, mind and sight, but they begin to draw from new sources such as seaweed.

The oil from the microalgae “Schizochytrium sp.” Authorized by the European Union for use as novel food ingredients and their content in docosahexaenoic acid (DHA) is at least 32%. However, the review authors conclude that while the algae known for potential health claims are highly dependent on their individual composition, so that “any generalization about these properties may be considered misleading and scientifically inadequate.”

Anti-inflammatory and anticoagulant
From various national and research institutions in Italy (Consorzio Interuniversitario Nazionale per la Bio-Oncologia), Russia (Russian Academy of Medical Sciences), UK (Scottish Association for Marine Sciences) and Argentina (Division of Immunogenetics Clinical Hospital José de San Martin in Buenos Aires) was made a comparative study of the functional activities fucoidans, parts of nine different species of brown seaweeds.

The authors found both in vitro and in experimental animals, the anti-inflammatory, anticoagulant and antiadhesive of fucoidans from the various algae, although with significant differences depending on the origin of active ingredients. Heparin is a type of fucoidan (a kind of fucose, a carbohydrate) which recognizes its anticoagulant action. This natural substance in the blood interferes with the action of thrombin, an enzyme that plays an important role in the formation of blood clot.

The fucoidans were divided into groups according to their anticoagulant activity. The anticoagulants were the most active of the seaweed Laminaria saccharina, “” Laminaria digitata “,” Fucus distichus “and” Fucus serratus “whose activity exceeded 19 units per milligram of heparin (19 U / mg). The second group consisted of the fucoidans of “Fucus evanescens”, “F. spiralis “and” F. vesiculosus, which showed almost half of the previous activity.

According to investigators, the results of this study provide new insights for the development of dietary supplements and drugs with potential effects to prevent thrombosis and inflammation of the arteries and thus preventing cardiovascular risk.

Misuse
In recent years, the algae are used as an ingredient in dietary supplements for different purposes. However, not everyone is sufficiently documented, including that linked to weight loss without clear scientific evidence. Mainly as a dietary supplement, its use can have negative consequences, given the concentration of its components. People who frequently consume algae or supplements rich in these thyroid problems can develop if you are predisposed to these disorders due to iodine wealth of most of them.

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