Vitamins – Adriana Wellness

The Top 6 Phytochemicals Found in Food

Publicado el febrero 26, 2019febrero 27, 2019 por Adriana Rueda

There’s quite a bit of buzz around phytochemicals in food. Phytochemicals, also known as phytonutrients, are naturally occurring chemicals found in plants (hence the phyto-).

They are the compounds that give fruits and vegetables their vibrant variety of colors, smells, and tastes. With the rainbow of vegetables, you see regularly, you can imagine how many types of phytochemicals there are!

Phytochemical Basics

There are literally thousands of phytochemicals out there. Scientists are busy studying their potential benefits. Since you aren’t a plant, the only way to reap the benefits of phytochemicals is to eat a diet full of a variety of types of fruits and vegetables.

There are 6 phytochemicals scientists have spent the most effort researching:

1. BETA CAROTENE is found in orange-colored and dark green leafy vegetables. Beta-carotene is critical for eye health and also plays a key role in maintaining a healthy and strong immune system.

2. LYCOPENE is the red pigment found in tomatoes, pink grapefruit, watermelon, raspberries, and strawberries. It’s a powerful antioxidant and is linked to reduced prostate cancer risk. Lycopene is better absorbed after it’s been cooked, such as in tomato sauce.

3. LUTEIN is found in green leafy vegetables, such as kale and spinach, as well as in cruciferous vegetables, such as Brussel sprouts and broccoli. Like beta-carotene, lutein is critical for eye health and may help prevent macular degeneration.

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3 Supplements You Should be Taking if You’re Over 40 Years Old

Publicado el julio 19, 2017mayo 30, 2018 por admin

Yes, while I always say that it’s better to get your nutrients from food first sometimes supplements are necessary.

Unfortunately, there are just some all-too-common nutrients that we simply don’t get enough of. And they’re absolutely critical to optimal health and wellness. Especially as we age.

Here I research through the supplements that are available on the market and boiled them down to three that can have the best effect on us.

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The Sugar Effect in Our Diet | The Cause of the Obesity Epidemic

Publicado el marzo 25, 2017mayo 11, 2018 por admin

Recently I watch a lecture done by UCSF endocrinologist Robert Lustig to the UCSF extension students. He made the point, with proven data, that the cause of the Obesity epidemic over the last 30 years is one single factor: increased amounts of sugar in our diet. You can watch the lecture of Dr. Lustig’s here, and I recommend you take the time to watch it. His lecture has become viral since it was uploaded on YouTube in 2009, it’s been viewed almost five million times.

This documentary opened my eyes even more about the problems that we faced due to the overconsumption of sugar and process food. Dr. Lusting proved that over the last 30 years people all over the world are gaining weight not because they eat too much, but because we are consuming too much sugar in our diets and not eating the right foods. He proved that our food system is broken and the cause of all the epidemic is not laziness or gluttony. Seguir leyendo «The Sugar Effect in Our Diet | The Cause of the Obesity Epidemic« →

FIBER in Your Diet | Essential Nutrient for a Healthy Live

Publicado el enero 27, 2017mayo 17, 2018 por admin

You have probably heard or read that is highly important to include Fiber in your diet, right? But what is Fiber? In which foods can you find it? What are the benefits to include Dietary Fiber in your diet? In this article I want to help clarify these common questions.

What is Fiber?

Fiber is not a nutrient itself. It helps your body eliminate toxins, prevent diseases and even help you lose weight. It has very important functions, especially in the intestine.

Dietary fiber (DF) is included between the classification of carbohydrates. The definition of fiber is still not entirely clear yet. We can say that it is all the material from plants that escapes intestinal digestion by action of enzymes in the gastrointestinal tract. This does not mean that fiber is not degraded or metabolized, in fact much of it is fermented in the colon producing compounds that the body absorbs and uses.

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The Minerals in your diet | Are they important?

Publicado el marzo 7, 2016mayo 17, 2018 por admin

This article will continue the series of Vitamins and Minerals. This part will discuss the Essential Minerals in your Diet.

First of all, what are minerals?

Minerals are originated in rocks and minerals stones. We get them in our diet in our food and also through water we consume. These are essential for good health.

This little substances help regulate metabolism (reactions that are constantly occurring in our body). For example, the bones are the stocks of calcium, phosphorus and magnesium, which in case of deficiency the body can make use of them. They are found in many molecules in the body and help in various chemical reactions. For example, the sulfur is part of Vitamin B1 (Thiamine), Calcium triggers the action of digestive enzymes that digest fats and copper is necessary for the incorporation of iron in hemoglobin (the molecule that carries oxygen in blood ).

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7 Reasons to Eat Avocados

Publicado el abril 24, 2015mayo 18, 2018 por admin

Today I wan to give so several reasons to eat Avocados more often. Avocados are delicious, but did you know they could also help curb your appetite? According to a recent study, those who ate half an avocado with lunch felt 28% less of a desire to eat more in the 5 hours following the meal.

But, that’s not all avocados can do for you!

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Important Vitamins in your Diet

Publicado el junio 9, 2014julio 12, 2018 por admin

With this article, I begin a series on Vitamins and Minerals, which are a key factor in our diet. In the first two articles, I’ll talk about Vitamins in your Diet, how they help our health and where we can find them in the food. In the following articles, I’ll cover the most important minerals in our diet.
Vitamins are micronutrients not synthesized by the body, but required in small amounts, play a critical role in maintaining good health. They are very important not only because of its deficiency cause diseases but, if they are provided in their optimal amounts, they may help to prevent chronic diseases such as cardiovascular, cancer and aging.

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My Super Foods Guide II

Publicado el marzo 10, 2014mayo 18, 2018 por admin

This is the second part of My Super Foods Guide. In this article I will list some of my favorite foods to always have in your kitchen. They are definitely healthy foods to include regularly in your diet to help you improve your overall health:

1. Dark Greens:

Green vegetables such as kale, chard, collard greens, broccoli, asparagus, green beans, etc. are full of Vitamins A and C, iron, calcium and Phyto-nutrients. They also contain large amounts of fiber and few calories which makes them the perfect foods to keep your heart healthy and slim your figure. The recommendations of the Dietary Guidelines recommend both American and Canadian varied at least 7 servings of these vegetables a day.

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Best Sources of Calcium for your Bones

Publicado el febrero 8, 2014mayo 18, 2018 por admin

There is a big debate about whether milk consumption is the best source of Calcium for your Bones and whether it helps prevent fractures and osteoporosis or not. On one side are those who think that high calcium intake in the form of three glasses of milk a day, would help prevent osteoporosis and fractures. Yet, each year osteoporosis causes about 1.5 million fractures in the U.S. alone.

On the other side are those who believe that consuming lots of milk does not affect the risk of fractures and could also contribute to other problems such as heart disease or prostate cancer.

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My Super Foods Guide | Part I

Publicado el febrero 3, 2014mayo 18, 2018 por admin

In this first post of Super Foods Guide I will list the foods you should always have in your kitchen, ready to prepare delicious and nutritious meals:

1. Nuts:

Walnuts are the best sources of vegetable protein. They are rich in Fiber, B vitamins, magnesium and antioxidants such as Vitamin E. Nuts are also high in plant sterols which help block cholesterol absorption in the intestine. They are also full of omega-3 fats we know are our favorites. Nuts have a high fat content of these compared with other nuts like almonds, cashews, peanuts, etc.. Of course, we should always eat them in moderation as they can easily add many calories to your meal. A handful is enough of daily portion.

2. Oats:

A cup of oatmeal contains:

147 Kcal
2.3 g of fat
25.3 g of carbohydrates
6 g Protein
3.98 g Fiber

A cup of oatmeal in the morning not only satisfy you for a good part of the day, but also gives you many benefits. They are rich in vegetable protein, Vitamin E, Zinc, Selenium, Copper, Iron, Magnesium and Manganese. They are also packed with Fiber. That if you remember to choose the whole grain kind. It has been concluded in many studies that eating a bowl of oatmeal daily decreases by 29% the risk of cardiovascular events.

Include oats in your breakfast, mix in recipes of biscuits, cakes, pies, breads, etc. to enhance their flavor and nutrients.

3. Olive Oil:

In the last post we talked about the benefits of Olive Oil. We have seen that monounsaturated fats help reduce bad cholesterol, the same fat is present in olive oil. That is why now I recommend to change the cooking oil you are using now for olive oil. This oil has been more studied and proven to help prevent cardiovascular disease through its effect on cholesterol. Always look for the Extra Virgin Olive Oil because it contains polyphenols, a type of antioxidant that protects our bodies from free radicals. The more virgin is more oil contains polyphenols.

4. Quinoa:

Quinoa is another grain, besides oats, you should include in your diet. It contains lots of protein for a cereal, about 8 g per cup. This helps to keep you full longer, stabilizing blood sugar levels. This cereal is also rich in Vitamin B12, Iron, crucial for metabolism. Many of the grains we eat are fortified but Quinoa contains Vitamins B in high amounts naturally. It also has a Low GI index hat helps you control Metabolic Syndrome.

5. Salmon:

Salmon is the perfect food to replace red meat in your diet. It is an excellent source of protein and omega-3 fats. The American Heart Association recommends eating at least two servings of fish a week, particularly fatty fish such as salmon. Choose wild salmon instead of farmed.

6. Dark Chocolate:

Woo! I love chocolate for dessert! One square is enough and it should contain 70% cocoa or more, not chocolate bars full of fat!. Studies have shown that dark chocolate helps lower blood pressure in people with hypertension and also helps decrease LDL cholesterol (the bad guy), it is also rich in antioxidants and magnesium. Remember, the idea is to eat more chocolate, just include it in your diet in moderation.

In subsequent parts of my Super Foods Guide I will continue talking about essential foods that you must keep in your fridge to keep you healthy!!

Remember, Nutrition is Wellness!!