Iron deficiency can cause anemia, decreased physical performance, fatigue, palpitations, shortness of breath, etc.. Severe iron deficiency can also cause changes in the oral mucosa, including the tongue and skin and nails.

Deficiency may also be caused by a deficiency of stomach acid and lack of vitamin B6, vitamin B12, vitamin C, folic acid, zinc, copper and manganese.

Iron deficiency can cause anemia, cancer, liver disorders, chronic gout in the joints and susceptibility to infection.

Women are more affected than men to iron deficiency due to menstruation. When menstruation stops the need for low iron, but in pregnancy, the need remains great. Anemia and pallor, fatigue and weakness. It affects more women than men. The loss of iron due to menstruation can vary widely between different women. Therefore, some women need more iron than the diet can provide, and must regularly supplement the diet with iron supplements.

Also children and older people, who eat little and / or unilaterally may experience iron deficiency.

The body absorbs 50 to 10 percent of iron in food. The iron in meat and liver is easier to use for the body. These foods can make it easier to absorb iron in the bread and vegetables. Vitamin C can enhance iron absorption, while the bran, tea and foods rich in calcium may reduce.

An overdose of iron for long periods can cause iron deposition in tissues, especially the liver, spleen, pancreas, heart and joints. Since the body simply take the amount you need an overdose of iron is difficult except in the case of red meat and such.

Large amounts of iron is toxic, especially for children, about 3 grams (3000 mg) is considered lethal dose for a child of two years. Iron tablets should be kept away from children!

Note! The recurring use of vitamin C, such as a glass of juice helps the body absorb iron from food. Tea and coffee makes it more difficult.

Iron-rich foods

Iron is commonly found in foods such as organ meats (especially liver), eggs, fish, poultry, green leafy vegetables, whole grains, prunes, raisins, yeast, sugar beets, wheat germ, sesame seeds, seeds poppy, sunflower seeds, bananas, peaches and apricots.

The most common sources are:

- Meat, poultry

- Pan (integral)

- Sausages, offal

- Potatoes

- Fruit, berries, juice

- Root crops and vegetables

The recommended daily intake of magnesium:

- Men: 10 mg

- Women: 10 mg (menstrual cycle 18 mg)

- Pregnant women: 18 mg

- Breastfeeding: 18 mg

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Calcium helps conduct the impulses of the nervous system regulates muscle and therefore the contraction of the heart and is involved in blood clotting. Calcium also regulates many cellular functions and is necessary for the activity of certain enzymes.

Most of the calcium in the body is stored in bones and teeth; a small portion is dissolved in body fluids or attached to proteins. For calcium to be absorbed properly, it presupposes the existence of gastric acid, D, and vitamin C in adequate quantities.

The absorption of calcium in our bodies is inhibited by foods such as wheat and bran cereals. It is also inhibited by foods containing oxalic acid such as spinach, rhubarb, and tomato.

If calcium deficiency

if serious deficiencies of calcium can develop rickets, but also soft and porous bones, damage to teeth, muscle cramps, fingers and feet blue. This can cause seizures in the intestine with constipation and cold as a result.

If calcium deficiency is seen in the general mental state, such as nervousness, insomnia, depression and reduced pain tolerance. Also impaired production of stomach acid and menstrual pain.

In case of overdosage prolonged especially in combination with significant amounts of vitamin D, calcium remains in the kidneys, resulting in the formation of kidney stones and calcification occurs. You can, however, be avoided with magnesium and vitamin B6.

Foods rich in calcium

most calcium is found in particular in dairy products like cheese and milk. Calcium is also found in seeds, grains and vegetables. Sesame seeds and sunflower seeds are a particularly good source.

The most common sources are:

- Meat, poultry, fish, seafood and sausages

- Pan

- Cereals, pasta, baby food, pizza

- Milk and yogurt

- Fruit, berries, juice

- Potatoes

The recommended daily intake of magnesium:

Male – 600 mg

- Women: 800 mg

- Pregnant women: 1000 mg

- Breastfeeding: 1000 mg

- Children: 360-700 mg

Iron (Fe) More Minerals – Calcium and Iron

Iron is part of hemoglobin in the blood to carry oxygen from the lungs through the bloodstream to all tissues and carbon dioxide, the other way.

Iron is also part of the enzymes in the control processes of cellular respiration in mitochondria.

An adult contains about 4 grams of iron, most of which are found in the hemoglobin of red blood cells. A small part is found in myoglobin, the red pigment of muscle, small amounts are dissolved in the fluids of the blood plasma of the body, and is part of a wide range of enzymes.

About 20% is deposited in the bone marrow liver and spleen, which can be mobilized if necessary.

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These types of disorders cause alterations in the personality of the individual who suffers and can even endanger your life. Eating disorders occur most frequently in the adolescent female population, although it is observed that the characteristics of those who have become increasingly heterogeneous.

Preventive action against eating disorders has become a priority since the severity of these worsens when become chronic. It is imperative to remember that the factors most strongly associated with good outcome of treatment are early detection and implementation of treatment.

Prevention must work indirectly, cannot be addressed directly to teenagers of the consequences of bulimia or anorexia. It is usually recommended to work with the characteristics presented by individuals suffering from these disorders; the most common are perfectionism, impulsivity, body dissatisfaction, low self esteem and lack of assertive attitude.

Guidance for young people to develop healthy eating habits from an early age, monitor their medications if they are following a diet to lose weight and encourage them to develop exercise routines as part of their daily activities.

The GP is the first step that the patient be evaluated and referred to a specialist.

Treatment should always be the first step because it allows the patient to continue with your daily life. The level of hospital treatment is more intense because here the patients spend most of their time and makes some of your daily meals. Hospitalization is recommended in severe cases when one notes that the patient’s life is at risk.

The health authorities have concluded that anorexia and bulimia are diseases biased by many socio-cultural conditions. Currently planned to hold a series of actions to change the environment that encourages the adoption of behaviors and disorders of eating behavior, implement improvements in education about the importance of proper nutrition.

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Ingredients:

* A kilo of tomatoes
* Three cloves of garlic
* A cup of milk plant
* A cup of vegetable broth defatted
* Salt, pepper and herbs

Preparation:

Place in a baking dish sprayed with vegetable spray tomatoes (plum type), cut into quarters. Season with salt, pepper and herbs of your head and take them over low heat for about an hour, at which time and should be tender and slightly browned. It also puts the garlic cloves with skin from the same source.

Meanwhile, put to boil milk and vegetable broth, to reduce a little. Add tomatoes and peeled garlic, processed in a blender until soup fits you perfectly smooth. Rectify salt and pepper, if necessary, and serve with croutons and some more grass. A delight to consume as much cold or hot.

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There are certain foods that contain plant nutrients that help maintain a healthy heart. These foods reduce various risk factors like high cholesterol, hypertension, high triglycerides, diabetes, etc…

Food for a Healthy Heart

* Fish: Salmon, tuna, sardines.
* Whole grains such as oats.
* Dried fruits: Pistachios, almonds, walnuts, peanuts, no salt added.
* Fresh vegetables: Garlic is a very good food to improve blood circulation and prevent blood clots and / or atherosclerotic plaques.
* Fresh fruits.
* Legumes.
* Chicken breast or turkey without the skin.
* Dairy skim or low-fat diet.
* Olive oil.
* Red wine: 1 glass daily.
* Dark chocolate or black: 1 piece every day.

In addition to these foods that keep your heart healthy, you should do 30 minutes of daily exercise. This reduces cardiovascular risk factors and strengthens your heart.

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Follow dieting in adolescence is a key step that causes the onset of a serious disorder of eating behavior

The price of fast food: the inexpensive cost of the “fast food” and convenience foods (pizzas, lasagna, croquettes, patties, burgers, hot dogs and the like) and availability almost anywhere, anytime, favors this type of food it very affordable and attractive for teenagers. Furthermore, although the range includes healthier alternatives like salads, fruit salads, yogurt or food on the grill, his good looks vanishes among the ingredients added extras, sauces, syrups, creams and sweet desserts.

Cold dinners and light: the common practice among many teenagers, more typical of the girls taking a light meal of salads cold, fresh cheese, fruit or yoghurt with cereals can explain the most common digestive complaints such as bloating and constipation.

Pecking energy food, sweets, pastries and the like sweets, salty snacks or soft drinks are combined with the chosen snack in encounters between teenagers in the playground, in the afternoon or in leisure time during the late week.
These irregular eating habits affect the timing of several circadian rhythms, particularly those related to the digestive and metabolic functions.

In the long run, it alters the function of vital organs like the pancreas, liver and stomach. These situations predispose young people develop digestive problems from an early age and even increases the risk of chronic diseases, including cardiovascular disease and obesity.

The time of day to take food and how often they consumed are key to maintaining good health.

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Common unhealthy dietary practices among young people affect the timing of circadian rhythms and predisposed to develop obesity and digestive problems

Adolescents are the population group aged 12 to 18 years, with very distinct food preferences and to some extent, well away from more healthful dietary patterns for this age group. The common practice of easing the meals (based on salads, or just fruit or yogurt), the tendency to nibble rather than eating a real meal, the preference for fast food, starting consumption of alcoholic beverages for the purpose of week, etc.. Are some of the habits that make up the everyday food? These unhealthy dietary practices affect the timing of circadian rhythms and predispose young people develop digestive problems from an early age. Even increase the risk of chronic diseases, including cardiovascular disease and obesity.
Unhealthy eating behavior

the main information source of dietary habits and nutritional status of children and youth is the enKid study, conducted between 1998 and 2000. It reflects a pattern of food consumption that seems to hold ten years later. In general, adolescents have a very definite food preferences: they prefer the meat more than fish, are avid consumers of milk and dairy products (yoghurts and desserts such as puddings and custards), while intake of vegetables (salads, vegetables and fruits) is very fair, without reaching the recommended five daily servings.

Furthermore, the presence of whole grain foods like bread, cereal, rice or pasta, is very scarce in the menus of these young people. These customs are in addition other trends marked by irregular hours of meals, especially on weekends, the absence of any of them, like breakfast or dinner and eating food rations exaggerated or unhealthy products .

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If you do not suffer from cholesterol, we can consume without reservation and if we suffer from this silent disease, we moderate your intake of any hard and named varieties in our recipes use cheese.

In the present case, the manchego cheese, I must say that is a very important source of calcium, a substance necessary for the development of our bones, especially in children, adolescents, pregnant women and elderly.

The first are still developing, they are growing and everything is little to be strong, pregnant women are giving the fetus of nutrients and she can finish them lacking. With respect to the elderly, Their bones are worn and are more prone to bone breakage.

Does not contain the milk sugar, ie lactose, is a replacement class for people who suffer from intolerance. It also believes it can act as a natural laxative, so it would be advisable for people who cannot exercise, and helps prevent kidney stones.

Finally, it offers a compendium of vitamins, such as those belonging to groups A, D and E.

Buy Manchego cheese is to buy health insurance is that the family is well fed you that you remain calm you offer the best to your family.

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The preservatives used are coded by a letter and a number for better identification. If you look at the ingredients of many foods we see one or more of these substances, of which the most common are: Preservatives

*Sulfites
*Benzoic acid
*Sorbic acid
*Nitrates and nitrites

Each has specific qualities and applies to specific food groups.

The amount of preservatives in food is based on studies that observe the reactions of the organism in the presence of these substances to find the appropriate threshold of tolerance before them. Thus, specific maximum amount that can be consumed daily without any health damage the inside wall. However, this is an issue that generates controversy, as some scientists argue that these thresholds should be lower because some preservatives can cause adverse reactions not reach these thresholds.

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