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What nutrients take part in the growth of the hair and which are the foods more recommended to reduce their fall?

The increase of the fall of hair at the times of transition (summer-autumn and winter-spring) is very common, as much in men as in women. Factors as stress, the mood, hormonal cycles or the genetics, are very important in the regeneration of the hair; but also the feeding. Many are the nutrients that bear one close relation to the hair health.

  • Energy: a little ingestion of calories brings about a deficiency in the energy that needs the matrix the hair to be able to grow. For this reason, people who follow very strict diets, that contribute very few calories, usually have a very fine hair, fragile and of very slow growth, and even can suffer loss of hair generalized as of the first month.
  • Essential amino acids: they are those amino acids that our organism cannot synthesize through metabolic routes, and that therefore must be ingested through the diet. A deficit maintained in the ingestion of these usually brings about the formation of hair very fine, with a low pigmentation and of a low density, that is to say, very dispersed.
  • Vitamin B9 and Hierro: these two nutrients are basic in the production of new cells of the organism, therefore, they play an important role in the formation of cells in the root of the hair.
  • Vitamin C: this vitamin is essential for the collagen production, protein that contributes elasticity to the hair follicle; in the same way, a maintained deficit of this vitamin can cause a hyperkeratosis or rigidity in the root of the hair.
Rations - Eggs - Egg of hen

Rich foods in the nutrients before commented.

To part of these nutrients, other substances have been identified that consumed of sufficient form cannot cause an increased loss of hair. Among them it is possible to emphasize vitamins of group B that provide a greater force and brightness to the hair. In this sense, a food is especially rich in these vitamins: the beer leavening. If in addition it is decided on a leavening of beer enriched in Zinc, power still more the fortificador effect of this product.

 leavening-beer

The beer leavening tastes salty slightly, reason why she is perfect to be added to soups and creams of vegetables, and even as condiment.

Nevertheless, this is not everything, since nourishing factors as maintaining a correct hydration are not due to neglect, drinking as minimum 8 glasses of water to the day, eating vegetables and fruits that to water and nutrients will contribute to us, and ingesting moderate amounts of olive oil; as well as a sufficient consumption of blue fish, since thanks to their high Vitamin concentration D and essential fatty acids Omega, as much facilitates the formation by the root, as of the own hair.

Therefore, good ally to maintain correct state of hair is to follow always diet sufficient (to secure all the energy that our organism needs), balanced (not to suffer deficiencies of any nutrient) and varied (benefitting to us from all the properties that a full diet of color can contribute to us).

References:

  1. Love KT, Rashid RM, Mirmirani P. Does D to matter? The role of vitamin D in hair disorders and to hair follicle cycling. Dermatol Online J; 2010.  
  2. Camacho F, Garcia MJ. Fall of the hair in the woman. Toko-Gin Pract; 2002.
  3. Garcia-Navarrese X, Corella F, Roé and, Dalmau J, Puig LL. Vitamins, minerals and hair health. Professional pharmacy; 2006. 
  4. Goette DK, Odom RB. Baldness in crash dieters. JAMA; 1976. 
  5. Harrison S, Berfeld W. Diffuse to hair loss: its triggers and management. Cleve Clin J Med; 2009. 
  6. Jiménez JJ, Yunis AA. Vitamin D3 and chemotherapy-induced baldness. Nutrition; 1996. 
  7. Takahata K, TAda M, Yazawa K, Tamaki T. Protection from chemotherapy-induced baldness by docosahexanoic acid. Lipids; 1999. 
  8. Vidal E. The foods that will help you to restrain the fall of the hair. RTVE.es; 2012. 

What to eat when the menstruation is irregular?

According to several of the consulted studies, the irregular menstruation is characterized mainly by an excessive and prolonged menstrual bleeding, associated to periods of irregularity. Also, in some cases previous annoyances to the menstruation can be presenar, which is known as pre-menstrual Syndrome.

In the case of excessive bleeding, with this significant loss of blood a great amount of Iron is also lost. It is by this, that the needs of this mineral of the women in fertile age is major that in the men, concretely of 18 mgs to the day. For this reason, special attention to those foods with high Iron contents is due to render, to be able to reconstitute the losses before commented. For example, by means of a regular consumption of red meat (minimum twice for week) and prioritizing foods as the clams and vegetables.

CIMG4382-1024x768 Rations - Meats and derivatives - red Meats - Thin of calf
Rations - Fished and seafood - Seafood - fresh Clams CIMG4474-1024x768

Rich Iron foods.

On the other hand, there are certain nutritional supplements that it seems to be can improve this irregularity, as is the case of the evening primrose oil (Oenothera). Although a scientific evidence is not had of which this substance helps to regularize the periods, the studies are some that suggest this effect. For it, he is recommendable to take between 1 and 10 g to the day of this oil, which normally is commercialized in the form of pearls that are advised that they are consumed in different takings distributed throughout the day.

References:

  1. Dickerson LM, Mazyck PJ, Hunter MH. Pre-menstrual Syndrome. American Family Physician; 2003.
  2. Johnson Mr. Premenstrual syndrome therapy. Clin Obstet Gynecol; 1998.
  3. Kleijnen J. oil Evening primrose. BMJ; 1994.
  4. Labruzzo GOES, Chasuk R, Kendall S. Which complementary therapies dog help patients with PMS. J Fam Pract; 2009.
  5. O'Connell BJ. The pediatrician and sexually activates adolescent: Treatment of Menstrual Common Disorders. Pediatr Clin North a.m.; 1997.
  6. Requejo A.M., Ortega RM. Nutriguía. Manual of clinical nutrition in primary care. Madrid: Complutensian editorial; 2009.
  7. Sacks D. menstrual Common concerns of adolescents. Pediatr Child Health; 1998.
  8. Whelan A.M., Jurgens METRIC TON, Naylor H. Herbs, vitamins and minerals in the treatment of pre-menstrual syndrome: to systematic review. Dog J Clin Pharmacol; 2009.
  9. Wyatt km, Dimmock PW, Jones PW, O'Brien p.m. Efficacy of vitamin pre-menstrual B-6 in the treatment of syndromes: systematic review. BMJ; 1999.

It works to take infusions from cinnamon and honey to become thin?

Lately a hot glass of water with average teaspoon has become very popular taking from cinnamon in dust and a teaspoon of honey, half an hour before having breakfast half an hour and before eating. And it is that, are many the blogs divulging forums and videos, those that recommend and defend this habit. Nevertheless, what has of certain in this act?

In the case of the cinnamon, many studies have demonstrated the capacity that has this product to reduce glicémia or sugar levels in blood, as much in healthy patients, as in obese patients and patients with. However, the effects of the cinnamon on glicémia sufficiently are not elevated as being able to act by itself in cases of diabetes. It is by this, that in the majority of the scientific studies, the use of cinnamon always sets out as complementary product, that is to say, never replacing a therapy with drugs. Also, the studies are many that conclude that more studies are necessary, better designed, with different situations and patients and during longer periods from time, to be able to affirm of evident form these properties of the cinnamon.

In relation to the hot water use; by the elasticity effect, the movements are increased of the stomach and the internal, causing that the intestinal transit is faster, and in some cases take place desposiciones. On the other hand, the honey is not more than a product type that it sweetens, that in little difference of the sugar, as far as content of calories.

Therefore, it is not possible to be hoped that taking infusions from cinnamon and honey one is only able to become thin, and much less to lose between two and three kilos to the week without changing of eating habits; as they affirm some sources in Internet.

By this, it is necessary to affect that always it is necessary to assume an objective and critical position before certain miraculous affirmations, trying to discover which are the benefits based on scientific researches, or going to qualified professionals to know of its advice.

References:

1. Bandara T, Uluwaduge I, Jansz ER. Bioactivity of cinnamon with special emphasis on diabetes mellitus: to review. Int J Food Sci Nutr, 2012.

2. Deng herbal R. To review of the hypoglycemic effects of five commonly used food supplements. Recent Pat Food Nutr Agric, 2012. 

3. Gruenwald J, Freder J, Armbruester N. Cinnamon and health. Crit Rev Food Sci Nutr, 2010.

4. Magistrelli To, Chezem JC. After-lunch Effect of ground cinnamon on blood glucose concentration in normal-weight and obese adults. J Acad Nutr Diet, 2012.

5. Rafehi H, Ververis K, Karagiannis TC. Controversies surrounding the clinical for potential of cinnamon the management of diabetes. Diabetes Obes Metab, 2012.

Are the chocolatinas the foods that more sugar they have?

As it is possible to be observed in the following nutritional pyramid, propose by the Foundation Mediterranean Diet, in his peak or it divides more discharge are the candies, which consider products of sporadic consumption.

piramidedietamediterranea_descarga.pdf.jpg

Source: Foundation Mediterranean Diet

The chocolatinas are classified within this food group, reason why its consumption must be very precise. This is due to its high fat and added sugar content, between which are great amounts of saturated and greasy fats trans, both very little recommendable for the cardiovascular health. In addition, the studies are already many that have demonstrated the close relation between a high sugar consumption, with the obesity and the diabetes.

In spite of this, there are many other products that contain great amounts of sugar, mainly those highly process, as they are the refreshments, the industrial juices, the industrial baker's shop or the treats.

Analyzing the comparison between a one chocolatina and softdrink can (330 ml) (45 g), it is observed that the sugar content of an only softdrink can is higher than the one of a chocolatina.

  Energy (kcal) CH (g) Sugars (g) Proteins (g) Lipids (g) AGS (g) AGM (g) AGP (g) Cholesterol (mg) Fiber (g) Vitamin C (mg) Calcium (mg) Sodium (mg) Iron (mg)
Chocolatina 191 31.5 29 1.2 7.3 6.7 0.2 0.05 0 0.14 0 34.2 117 0.41
Refreshment 137 36 36 0 0 0 0 0 0 0 0 3.3 36.3 0

 

This comparison can draw attention, since it lies down to avoid certain food type as the chocolatinas, whereas others of daily consumption as they are the refreshments, can happen unnoticed. By this, he is very interesting to pay attention to the labelling and nutritional information of products, since of these very useful information can be extracted exceeds what amounts of different nutrients and substances we are ingesting.

 

It is good for having dinner pineapple in his juice with skimmed yogurt sweetened?

As we commented previously in a published question, the best fruits to eat at night are those with a minor contained in sugar. Between these, is pineapple, and especially the pineapple tinned in its juice, since on the contrary that syrup pineapple, pineapple in its juice contains less sugar. On the other hand, sweetened skimmed natural yogurt is the best one of the options of milky desserts, since the Calcium contribution and proteins are very correct, and its content in sugars and lipids is very low.

Nevertheless, although pineapple in their juice and natural yogurt is a very correct combination, they are not foods sufficient to take in a dinner. Not even in people who realise very low diets in calories, or thinning diets, are recommended to them to take so concise dinners.

Considering the nutritional balance, in any main food (eaten or it has dinner) they must be present three food groups: the carbohydrates, the proteins and the vegetables. A dinner would have to consist of some farinaceous one, as it can be the potato, the rice, grazes, the vegetables or the bread; combined with meats, fish or eggs, and a good amount of vegetables, which can be prepared in the form of salad, vegetables boiled, vegetable cream, etc. Of the combination of these three food groups obtains the nutrients necessary to maintain a correct nutritional state, since only ingesting pineapple in their juice and yogurt, we are stopping eating other foods with very necessary nutrients for our organism, such as the fiber, the amino acids and many vitamins and minerals.

In the case of some hypocaloric diets or diets of thinning, it is recommended not to take carbohydrates during dinner, since after this food the physical activity is very low. Nevertheless, this is a very general recommendation that is not due to consider of individual form or without to be consulted with a dietista-dietician.

Are good the juices to satiate the appetite?

The juices are the product of the extraction of the liquid of the foods with which they are preparations, process by which great part of the fiber of these is rejected. A priori, the juices are not a good product to satiate the appetite, since by his liquid state they remain very just a short time in the stomach, and therefore the fullness sensation is very short. On the other hand, it is possible to comment that the industrial juices contain great amounts of added sugar. Around about 24 sugar g comprise of a glass of industrial juice or brick of juice, both of about 200 ml

Nevertheless, this question was centered in the juice consumption of industrial tomato and its capacity to satiate and its benefits for the health.

In the case of the juice of industrial tomato, when being a juice preparation with a low sugar product, this product must not have great amounts of simple sugars, reason why its caloric contribution would not have either to be very high. In the case of our data base of food composition we found that a tomato juice glass contains the following nutrients:

 

Energy (kcal) Carbohydrates (g) Sugars (g) Proteins (g) Lipids (g) AGS (g) AGM (g) AGP (g) Cholesterol (mg) Fiber (g) Vitamin C (mg) Calcium (mg) Sodium (mg) Iron (mg)
46 9 7 1.4 0 0 0 0 0 1 42 12 462 1.68

As it is possible to be observed in the previous table, the contribution of calories of a tomato juice glass is not very high, and the amount of vitamin C, although surely it is added vitamin C, is significant. In addition, its high antioxidant content is very interesting, as for example the one of the lycopene, or pigment that confers its red color to him. However, the amount of sugar is not zero, since about 7 sugar g are equivalent to I sobremention of cafeteria sugar.

In the case of the tomato juice, in spite of being industrialist, if that we considered that one is a good product to take between hours. Finally, it is possible to emphasize that always he is better to take the whole food, this way we already assured the content fiber and vitamins of the food. In its defect, the juice or the liquefied one is much more recommendable to prepare we ourself at home.