Vitamin deficiencies: what are the main signs and symptoms?

Vitamins are called essential micronutrients because they are necessary to the body in small amounts, but they are essential for the maintenance of good health.

The body does not store most of the vitamins. The deficiency of these vitamins usually develops in weeks to months. Therefore, people should consume them regularly. Vitamins A, B12, and D are stored in significant amounts, especially in the liver. Vitamins A and D are also stored in adipose cells.

Some vitamins (A, D, E and K) are liposoluble. Others, like vitamins B and C, are water-soluble. B vitamins include biotin, folate, niacin, pantothenic acid, riboflavin (vitamin B2), thiamine (vitamin B1) and vitamins B6 (pyridoxine) and B12 (cobalamines).

The state of nutritional deficiency occurs when the intake of nutrients does not correspond to the needs for optimal health of an individual. With this, there are some signs and symptoms that we should be aware of.

Some examples of nutritional deficiencies of the major vitamins:

...
Continue Reading...

After all, what is a low carb diet?

low carb low carb diet Jun 29, 2018

Much has been heard about the Low Carb diet, which, as its name implies, is a diet strategy with low carbohydrate intake and increased intake of healthy fats and proteins.

Traditional diets and nutritional guidelines recommend eating 50-60% carbohydrates. However, excessive consumption of carbohydrates has increased a lot people´s weight because the carbohydrate that is not used as an energy source ends up being stored as fat and stimulates the release of the insulin hormone that favors the weight gain, insulin resistance, and increased hunger.

Generally speaking, a low carb diet ranges from 10-40% carbohydrates to the total energy value of the diet and may range from a more restricted low carb diet (ketogenic diet) to a moderately low carb diet.

The basics of a low carb diet are: avoid eating processed and processed foods and prefer real food. Different from what many imagine the low carb diet is not based only on eggs and bacon, in fact, the basis of the low carb diet is...

Continue Reading...

Know the Mediterranean diet: the health and longevity diet

The traditional Mediterranean diet is considered one of the healthiest in the world. It is a food standard based on the consumption of fruits and vegetables, monounsaturated fats such as olive oil, fish, beans and legumes, nuts, nuts, whole grains and limited quantities of red wine and dairy products.

It is a diet that can be used for those who want to lose weight and have long-term results. Some studies show that diet can reduce the risk of developing chronic diseases such as diabetes, cancer, Alzheimer's and heart disease. In addition, studies of the Universities of Las Palmas and Navarra, Spain, showed that those who follow this type of diet reduces the risk of developing depression by 30%.

One of the great secrets of the effectiveness of the Mediterranean diet is that it is based on real food and practically does not have processed and processed foods. Also because it contains a large number of vegetables, fruits and good fats it is rich in antioxidants that help to avoid the...

Continue Reading...

Thyroid hormones changes: how to identify them

Thyroid hormones play an integral role in regulating the body's temperature and production of energy. In addition, thyroid hormones regulate protein synthesis and enzyme production at the cellular level.

Thyroid hormone deficiencies may be suspected clinically whenever an insidious slowing of the metabolism is observed as might be the case with protracted fatigue, low energy, depression, mental asthenia, coldness or cold extremities, fluid retention, or diffuse hair loss.

Conversely, thyroid hormone excess may be suspected when the opposite clinical picture is observed: excess energy, palpitations, anxiety, nervousness ("like I'm going to jump out of my skin"), short sleep, or feeling like everything is moving too fast".

Physically, such thyroid excess may present as heat intolerance, diarrhea, idiopathic weight loss without loss of appetite, fine tremor of the extremities, and in prolonged cases, exophthalmia.

The right medical treatment combined with the best diet helps to...

Continue Reading...

What is Flexible Dieting?

It´s a very popular diet in the fitness world and in the academies. The first to start practicing flexible dieting were bodybuilders, who were looking for a more flexible diet as long as macronutrient goals of the day were achieved.

The proposal is to calculate the daily amount of your macronutrients (carbohydrates, proteins, fats) according to your routine and you need to reach them using an app to count the number of macros ingested in the day.

In this diet, what matters is not the food itself, but the macronutrient, so one great mistake of this fad diet is to use the foods to reach a determined amount per day without considering its nutritional quality.

Another flaw in the flexible diet is that usually, those who guide this type of diet are coaches who are not health professionals and end up not taking into account important aspects such as patient's clinical history, biochemical individuality among other important factors and who do not have the ability to prescribe any...

Continue Reading...

Vegan diet: how does it work?

Veganism is a philosophy of life, based primarily on an ethical ideal and aimed at fighting the exploitation of animals. For this reason, the vegan diet is a plant-based diet, free of all animal foods such as meat, dairy, eggs, and honey.

People who adopt veganism in their lives, contrary to what many think, eat very well and in a varied way and nothing monotonous. Vegans eat any type of plant food origin, such as cereals, fruits, vegetables, tubers, vegetables, roots, mushrooms, seeds, among others.

Many people confuse vegan diet with vegetarian diet, know the main differences:

  • Egg-Lacto-vegetarian: it does not eat meat, but it consumes foods of animal origin (milk, eggs, and honey, for example).
  • Lacto-vegetarian: it does not eat meats and eggs, including products that use eggs as an ingredient.
  • Strict vegetarian: DO NOT EAT anything that is of animal origin.
  • Vegan: DO NOT CONSUME anything that is of animal origin, either in food, clothing and other aspects of life.

Compared to...

Continue Reading...

What is Irritable Bowel Syndrome (IBS)?

What is Irritable Bowel Syndrome (IBS)?

 

It is a digestive disorder that is characterized by a group of common symptoms including recurrent abdominal pain and discomfort, as well as changes in bowel habits such as frequency and consistency of your stool.

IBS is diagnosed when symptoms are present for at least three to six months and in the frequency of 3 days a month at least.


Main symptoms of IBS are:
Changes in normal bowel movements, including constipation and diarrhea.
Changes in the appearance of stools, including texture and color;
Swelling of the stomach;
Flatulence and belching;
Abdominal pains and cramps;
Nausea, heartburn or reflux;
Loss of appetite.


Exams: 
Expired hydrogen test
Food intolerance test

IBS Nutritional Treatment: 
Low fodmaps diet
Probiotic and Prebiotic Supplements

 

Some foods that we should avoid in IBS:
Milk and Dairy Products,
Gluten (wheat, barley, rye);
Refined sugar and flour;
Caffeine and alcohol;
Common allergens;
Spicy foods;
...

Continue Reading...

How to train for your body type

Have you ever compared yourself to someone who can build muscles faster than you? Or someone who can eat anything and never puts on weight?

The reason for that is that all of we have different body types, so we can´t compare to each other. Your body type is predominantly genetic, but that doesn’t mean you are doomed to your genetics.

Generally, there are three body types: ectomorph, mesomorph, and endomorph. It explains how the majority of people’s bodies work, being one or a combination of a couple. It is important to recognize which one you are so you understand how your body responds to food and exercise and what you need to do to get in shape and stay fit and healthy.

 

You can get a good idea of what those body types look like and where they are prone to store more fat (or muscle) from the image on this post. 

 

Ectomorph

  • Lean and long
  • Find it difficult to gain weight from either muscle mass or fat.
  • A slim body usually due to having a fast...
Continue Reading...

What is the best diet to lose weight?

What is the best diet to lose weight?

There are a lot of different diets for those who want to lose weight. However, there is no single diet that is considered suitable for everyone, but among so many fad diets, we have selected the best diets to share with you.

 Know some of these diets:

 Low-carb diet

The main basis of all low carb diets consists of decreasing the number of carbohydrates ingested and increasing the consumption of healthy proteins and fats.

To understand the reasons for this strategy, remember that every time you eat carbohydrates (fruits, bread, pasta, wheat, rice etc) they turn into sugar raising insulin and increasing the accumulation of body fat. Consume fewer carbohydrates reduces insulin levels facilitating the body fat burning, resulting in weight loss and the decrease of diseases related to insulin resistance

A low carb diet contains between 10-40% carbohydrates of the total energetic value of the diet.

It is a food strategy that restricts (does...

Continue Reading...

Foods that Strengthen your Immune System

If your immune system is strong and healthy, you can decrease your chances of getting sick and recover faster from diseases.

See what nutrients and foods you should include in your diet to improve your immune system.

  1. Vitamin C

Vitamin C is recognized for its antioxidant, antibacterial and anti-inflammatory properties. It also helps maintain a skin integrity, which acts as a protective barrier against infection.

Vitamin C sources: fruits like oranges, mandarin, guava, strawberries, acerola and lemon are rich in vitamin C and also broccoli, peppers etc.

2. Probiotics

Probiotics are beneficial bacteria that live in your gut and stimulate your immune system.

Studies show:

  • Probiotics may reduce the risk of developing upper respiratory tract infections by up to 42%
  • Sick people who regularly consume probiotics are up to 33% less likely to need antibiotics.

Make probiotic foods a regular part of your diet. Probiotic sources are kombucha, kefir of milk and kefir of water, in...

Continue Reading...
Close

90% Complete

Sign up to get my 10 favourite weight loss recipes

I will keep your email safe and I will never share your details.