Category: nutrition

Foods rich in folic acid and zinc: Complete table

Foods rich in folic acid and zinc that should not be missed in a balanced diet for its important health benefits.

It provides an extra benefit to your diet with foods rich in folic acid and zinc, two nutrients that intervene in essential functions for the proper functioning of the body. Where to find zinc and folic acid?

Following a varied and balanced diet is the best way to ensure the necessary contribution of essential vitamins and minerals, including folic acid and zinc that we can find in a good number of foods. For this, it is important to know the foods richest in these nutrients to include them in the daily diet.

Benefits of folic acid

The folic acid (monoglutámico pteroyl acid) is a water-soluble vitamin B group What we found in foods is folic acid as such, but its derivatives or folates, which are extremely sensitive to firing, being better take fresh food whenever possible (fruits, vegetables …). Among the main benefits of folic acid:

  • Folic acid protects the heart.
  • Improves the health of the skin, nails, and hair.
  • Involved in the renewal of all cells.
  • The lack of folic acid causes fatigue and anemia.
  • Folic acid during pregnancy contributes to the development of the central nervous system and the skull of the future baby.

Benefits of zinc

Zinc increases the defenses, and as studies have shown to help mitigate the symptoms of the cold. Zinc has antioxidant properties and is an essential mineral for the regeneration of tissue and for wounds to heal faster.

The lack of zinc can cause loss of appetite, weakened the immune system, hair loss, diarrhea or eye injuries and skin. In children, it can cause growth retardation. Excess is not good either, as it can interfere with the absorption of other minerals, such as iron.

Foods rich in folic acid and zinc

Foods with folic acid and zinc
  • Nuts
  • Pistachios
  • Sunflower seeds
  • Vegetables
  • Liver
  • Jewish
  • Soybeans
  • Granola cereals

Foods rich in folic acid

Foods with folic acid
  • Legumes (lentils, chickpeas, beans, soy).
  • Vegetables (spinach, chicory, watercress, Brussels sprouts, cabbage, chard, peas, beans).
  • Fruits (orange, strawberry, orange, melon, kiwi, mango, banana, tangerine).
  • Fish (mussels, sardines, tuna, whiting).
  • Nuts (pistachios, nuts, sunflower seeds, and dates).
  • Egg and wholemeal bread.

Foods rich in zinc

food with zinc
  • Cereals
  • Dairy products
  • Asparagus
  • Celery
  • Egg
  • Potatoes
  • Eggplants
  • Peaches
  • Chocolate and cocoa powder
  • Lamb or beef meat
  • Peanuts
  • Oysters
  • Pumpkin (also its seeds)
  • Butter
  • Sesame flour
  • Wheat germ

Former deputy prime minister of Great Britain claims that marijuana legalization will improve public health

Nick Clegg, a former deputy prime minister in the United Kingdom, advocated full marijuana legalization and added that it would improve public health in the Thames.

In addition to improving public health, Clegg also claims that the legalization of marijuana would bring tax revenue of £ 1bn. In his entry on the British Medical Journal blog, he argued that regulating the market would protect users against fraudsters who often soak up the chemicals they eat that lead to extreme psychosis and are dangerous to health.

Image result for Former deputy prime minister of Great Britain claims that marijuana legalization will improve public health

According to Clegg, some cannabis varieties are also dangerous and they should also not be given to smokers because they can also cause side effects.

He also argued that the legalization of marijuana would allow the government to determine the upper limit of the “power” of the grass that would be sold. The government could also specify the minimum amount of cannabinol, a substance found in marijuana that alleviates the negative effects of tetrahydrocannabinol (THC).

In recent times, “grass” breeders have removed cannabinoids from their plants to make their products stronger. This substance may protect the sensitive part of smokers from paranoia.

Clegg also wrote that the legalization of marijuana would also bring financial benefits in the form of billions of pounds of tax revenue.

Image result for Former deputy prime minister of Great Britain claims that marijuana legalization will improve public health

“I do not call here for the liberalization of drug law because marijuana is now available to practically all people, including children.” This is a debate about whether we prefer to have control over it. Public health problem we transmit entirely to criminal organizations? ” Nick Clegg wrote.

The Liberal-Democratic Party is the first grouping in the UK that has proposed the legalization of marijuana in its program. Prime Minister Theresa May said that she did not believe in the legalization of marijuana, referring to her proposal, because she said it was a pass for hard drugs.

Labor leader Jeremy Corbyn has historically advocated the legalization of marijuana for medical purposes, but, like Theresa May, he opposed legalization.

Fecal bacteria found on the ice of three famous fast food chains

Tests carried out on a famous BBC Show show that ice from three large establishments in the United Kingdom

A test conducted on the BBC Watchdog program has found fecal bacteria on the ice of KFC and Burger King in the United Kingdom reports The Independent.

The test revealed that the bacteria were present in three of the samples from another chain, six from Burger King and seven from KFC. Of these samples, four Burger King and five KFC intakes were identified as “significant quantities”.

The government department setting water standards in the UK points out that, these bacteria, should not be at all present in the water used for human consumption.

Watchdog consulted with Tony Lewis, director of policy and education at the Institute of Environmental Health, on the findings. Lewis said, “It’s extremely worrying when we find the number of bacteria we’re finding here.” You have to look at what makes people with the ice transfer in the customers’ drinks. Are machines really being cleaned? ” Lewix asks himself.

The news comes only three weeks after it was discovered that some frozen coffee samples from Costa Coffee, Starbucks, and Caffè Nero also contained “varying levels of fecal bacteria.”

Costa was the worst still, with seven out of 10 samples “contaminated with bacteria found in the feces”. Starbucks and Caffe Nero also tested positive in three out of 10 samples.

In a statement provided by McDonald’s, Tom Humphrey , an independent professor of bacteriology and food safety, said when found in coffee lines: “It is pleasing that this bacteria, which is the most accurate and reliable indicator of fecal contamination, was not found On any ice shows at McDonald’s restaurants.

A KFC spokeswoman said the company was “shocked and extremely disappointed” by the findings, adding that the company has strict in-house hygiene procedures, including regular inspections of ice machines. “We immediately shut down ice machines in restaurants Affected to carry out a thorough cleaning and inspection, and we reinforce the importance of adhering to our strict procedures to all employees, “said the spokesman.

Does moderate alcohol consumption affect your brain?

A study reveals the relationship between alcohol consumption and risk of brain problems

Drinking alcohol, even moderate levels S, is associated with an increased risk of adverse cerebral outcomes and greater decline in cognitive (mental), it concludes a study published by ‘The BMJ ‘. It is known that excessive alcohol consumption is associated with poor brain health, but few analyses have examined the effects of moderate alcohol consumption on the brain and the results are inconsistent.

A team of researchers from the University of Oxford and University College London, both in the United Kingdom, set out to investigate whether moderate alcohol consumption has a beneficial or harmful association – or no relation – to the structure and The function of the brain. They used data on weekly alcohol intake and cognitive performance measured repeatedly over 30 years (1985-2015) for 550 healthy men and women participating in the Whitehall II study, which is assessing the impact of social and economic factors on health at About 10,000 British adults.

Participants had a mean age of 43 years at baseline and none were dependent on alcohol. Brain function tests were performed at regular intervals and at the end of the study (2012-15), the subjects underwent a magnetic resonance imaging (MRI) brain scan. Several factors that may have influenced outcomes (known as confounding factors), such as age, sex, education, social class, physical and social activity, smoking, stroke risk, and medical history were considered.

Does moderate alcohol consumption damage our brains?

After adjusting for these confounders, the researchers found that increased alcohol consumption during the 30-year study period was associated with an increased risk of hippocampal atrophy, a form of brain damage that affects memory and spatial navigation.

While those who consumed more than 30 units a week were at the highest risk compared to non-consumers, even those who drank moderately (14-21 units per week) were three times more likely to have hippocampus atrophy in Comparison with abstainers. There was no protective effect of moderate drinking (up to seven units per week) on abstinence.

Higher consumption was also associated with less white substance integrity (critical for efficient cognitive functioning) and a faster decline in language fluency (how many words beginning with a specific letter can be generated in one minute); But no association was found with semantic fluency (how many words in a specific category can be named in a minute) or remembering words.

The authors point out that this is an observational study, so it is not possible to draw firm conclusions about cause and effect and say that some limitations could have introduced bias. However, the key strengths of his research include information on long-term alcohol consumption and the detailed data available on confounding factors.

In its view, its findings have significant potential public health implications for a large segment of the population. “Our findings support the recent reduction of safety limits in the UK and call into question the current US guidelines, which suggest that up to 24.5 units per week are safe for men, as we are more likely to Atrophy of the hippocampus with only 14-21 units per week, and we found no support for a protective effect of moderate consumption on the brain structure, “they write.

“Alcohol may represent a modifiable risk factor for cognitive impairment, and primary prevention interventions targeting old age may be too late,” they conclude.

Ten Things You Did not Know About Carbohydrates

Find out how much you should consume and how to avoid excess to have a perfect silhouette

EP / MadridCarbohydrates are one of the three sources of energy that humans have, along with proteins and fats.Carbohydrates have always been considered essential for the correct functioning of the body.

Despite this fact, in the last decade, many nutritionists claim that carbohydrates are not too good and if you want to keep the line, you should avoid them. From this statement comes the dilemma: Are carbohydrates good or bad for our organism? Do carbohydrates get fatter? Can You Lose Weight Without Leaving Carbs? Discover through these simple tips how much to consume, what your body needs and how to avoid the excesses to start the summer with a perfect silhouette:

Ten Tips on Carbohydrates

1. There are two types of carbohydrates: the simple (bad) and the complex (good). Complex carbohydrates, such as whole grains and legumes, contain long chains of sugar molecules, and the body usually takes longer to break down and use them. This, in turn, gives the body a more equitable amount of energy.

 2. Fruits and vegetables are simple carbohydrates, as they are composed of basic sugars but are different from cookies, cakes or sweetened drinks, since their fiber changes the way the body processes sugars and slows down digestion; They look like complex carbohydrates and you should consume them abundantly .

3. Simple carbohydrates are composed of basic sugars easy to digest, with little value for your body. The higher in sugar and the lower in fiber, the worse the carbohydrate.

4. We can find complex carbohydrates in foods such as brown rice, whole wheat pasta, nuts , oats, whole wheat bread, seafood, etc.

5. It is important to consume carbohydrates for intestinal health and for waste disposal .

6. The amount of carbohydrates you should consume will depend directly on the physical activity that you perform since when your body needs to exercise, the source that is used to move is the carbohydrate. If you lead a sedentary life you should reduce your carbohydrate intake .

7. You should decrease the consumption of simple carbohydrates like sugar , refined flours and sweets and that includes, fruit juices.

8. Carbohydrates provide 4 calories per gram, but are easily assimilated and quick to burn the body . The calories that really have to worry us are those that come from the fats, since they are those that the organism accumulates more easily and just burns.

9.  The best sources of carbohydrates are natural and single-ingredient: quinoa, banana , lentils, oats, etc.

10. Carbohydrates are very necessary for the proper functioning of the central nervous system , the kidneys, the brain and muscles. In addition, we produce a sense of well-being and raise the levels of serotonin.

Banana Hemp Protein Pancakes

You just can’t go wrong with gluten free, protein pancakes! These are absolutely delicious, healthy, light, full of protein and natural sugar. How often do you have eggs and/or a banana in the morning? If you’re anything alike me, every day! Why not add a sufficient amount of protein boost with the feel of a comfort food.

This recipe yields about 3 medium pancakes, but don’t worry you will not be overly stuffed and bloated afterward.

*Organic, Gluten Free, Paleo, Dairy Free, Nut Free!*

 Prep Time  (5 min)
Cook Time (10 min)
Total Time  (15 min)



  1. 2 Organic, Cage-Free Eggs
  2. 1 Organic Banana – peeled & chopped
  3. 1 Tbs Organic Hemp Protein Powder
  4. 4 Organic Blackberries
  5. Sprinkled Cinnamon (saved for step 2)
  6. Organic Extra Virgin Coconut Oil
  7. Organic Agave Nectar
  8. 1 bowl
  9. 1 Medium size pan
  10. 1 Spatula
  11. Spoon or small cup scooper



  1. Heat your pan to medium low setting and grease it with the coconut oil
  2. Put your chopped and peeled bananas, cracked eggs, and blackberries into the bowl and mash together
  3. Once mashed together, add protein powder
  4. Continue to mash until no longer able to mash, small bits are okay
  5. Take your ladle style spoon or 1/4 measuring cup and scoop the batter, carefully pour into the middle of the pan until desired thickness. Take spatula to form perfect circle
  6. Sprinkle your cinnamon on the entire circumference
  7. Let cook for a minute and check the underneath to ensure burning isn’t taking place, flip when needed and repeat on the other side – it’s done when the inside is cooked!
  8. Set aside and continue making the rest
  9. When finished, drizzle the agave nectar on to taste
  10. Done!

By Sami Fait