Vitamins are essential in the diet because most are not synthesized in the body or are made in insufficient quantities.  Vitamins are present in foods in only small amounts. Fresh foods are higher in vitamins than processed foods because vitamins may be destroyed by light, heat, air, and during preparation. The exception is when vitamins not naturally occurring in a food are added, such as vitamin D- fortified milk. This process is called fortification.

Severe vitamin deficiencies are uncommon. Mild or sub clinical deficiencies of vitamin A, vitamin C, folate, and vitamin B6, however may affect significant proportion of the population, especially those who are members of certain age groups or patient groups like the infants, adolescents, pregnant and lactating women, and older people. A prenatal vitamins is important to avoid deficiencies. Smoke, abuse alcohol, or use medications on a long term basis; are chronically ill, physically, or psychologically; or are poor or finicky eaters, such as chronic dieters, strict vegetarians, and food faddists.

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Vitamin D belongs to a group of fat soluble vitamins. This means you need to transport fats. Vitamin to become active must undergo a series of processes in the body.

It is formed from two pro-vitamins: provitamin 7-dehydrocholesterol or provitamin D3 is animal and ergosterol or provitamin D2, derived from plants, present in yeast and plants.

In the skin, through the action of ultraviolet radiation we receive sunlight, they become respectively cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2).

In the liver are converted into 25-hydroxycholecalciferol (or calcidiol) and then in the kidney becomes 1-25 dihydroxycholecalciferol (or calcitriol), which is the most active vitamin D to induce intestinal absorption of calcium and phosphorus and bone resorption.

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BIOFLAVONOIDS

Pigment responsible for color of some fruits, flowers and other plants. They are found in foods containing vitamin C, including vegetables and fruits, especially citrus, and new potatoes, kidneys and liver.

Function Increases the activity of vitamin C and acts as an antiviral.

Employment and dosage in cases of sores, depression, heavy menstruation, irritability and anger, and varicose veins follow the recommended dose on the package.

IMPORTANT NOTES
* Take supplements late in the evening, several hours after eating or taking other supplements. If you cause stomach irritation, take with meals.
* Do not exceed suggested dosage of supplements. Information on the dosage that appears on the packaging of supplements varies greatly, so make sure you read the packaging carefully, and if in doubt, consult a doctor or a physician specializing in nutrition.
* If taken in excess, water-soluble vitamins like B and C, are naturally eliminated, while fat-soluble vitamins like vitamins A, D, E and K, accumulate and cause tissue damage .
* The doses listed here are not suitable for children, unless otherwise indicated.
* Do not turn food supplements during the first 14 weeks of pregnancy, unless recommended by a doctor.
* In general, unless otherwise indicated, take a supplement for a month and, if it is beneficial. continue to take 5 days per week for another month. After this deadline stop eating and consult a doctor or a physician specializing in nutrition.

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It is found in dairy products, whole grains and meat. Function helps prevent mildew. Employment and dosage in cases of depression and insomnia, take 200 mcg per day.

IMPORTANT NOTES
* Take supplements late in the evening, several hours after eating or taking other supplements. If you cause stomach irritation, take with meals.
* Do not exceed suggested dosage of supplements. Information on the dosage that appears on the packaging of supplements varies greatly, so make sure you read the packaging carefully, and if in doubt, consult a doctor or a physician specializing in nutrition.
* If taken in excess, water-soluble vitamins like B and C, are naturally eliminated, while fat-soluble vitamins like vitamins A, D, E and K, accumulate and cause tissue damage .
* The doses listed here are not suitable for children, unless otherwise indicated.
* Do not turn food supplements during the first 14 weeks of pregnancy, unless recommended by a doctor.
* In general, unless otherwise indicated, take a supplement for a month and, if it is beneficial. continue to take 5 days per week for another month. After this deadline stop eating and consult a doctor or a physician specializing in nutrition.

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You have been attributed remarkable healing properties: good for the circulation (blood pressure reduction) helps digestion, bleaching, astringent, and for its high content of vitamin C helps prevent colds and boost our immune systems.

- Good protector in preventing some cancers. Reduces cholesterol levels, astringent, antiviral and antibacterial. Effective diets.
- It’s exciting for the functions of the pancreas and liver.
- It is used in many home remedies: gargle to relieve sore throat, mouth ulcers and gingivitis,
- Take action against fat for this reason is a common ingredient of diets and slimming cures and even many anti-grease detergents.

Some varieties grown are: Fino and Verna Waiter and variety. Another variety grown is Eureka (Four Seasons).
* Lemon verna. Large size, rugged and Larage, half juice and few seeds lato. Long palate with little aciez.
* Fine verna. Medium size, much juice, pile fine and good color. mid-palate
* Primafiori. Medium size, much juice, thin skin, good color palate and acidity media. is the biggest seller in the Spanish markets.
* Eureka / Rodrejo. Medium size, much juice, thin skin and good color, more mid-palate acidity.

In Latin America, for example, in Mexico, is smaller lemon, green and more acidic. In Europe it is called “sweet lemon”.

Advice for purchase: Not always the most beautiful lemons are preferable … Compare quantity and quality of juice from different types of lemons … and prices can be highly recommended.

Best season: The tree flowers all year. For its time maturing varieties are classified in the early (autumn), intermediate (early winter) and late (early spring). In July and August lemons sold in Spain are importanción (type Verna).

Storage: Do not freeze. Keep at room temperature or cold storage at moderate temperature: 6 / 8 º C.

A few dishes do not admit it and many will thank you. Drinking a glass of water with a slice of lemon and makes it much more enjoyable.

It is a staple of the Mediterranean kitchen decor.

Be sure to cut it in half to accompany the rice, fish or add a few drops onto salads, grilled vegetables, with some of them irreplaceable, such as artichokes …

Allows for better digestion if it is placed in the meat and rice heavier.

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Proteins are large organic molecules consisting of carbon, oxygen, hydrogen, nitrogen, sulfur and some also. Its basic components are the amino acids. Proteins play important roles for the organism, such as:

- Energy. When the supply of carbohydrates and fat from the diet is not enough to meet the energy needs amino acids from ingested proteins are oxidized to obtain energy as 1 gram of protein provides 4 kcal.

- Structural. It is their primary function, as many proteins are part of the body structures, such as keratin that forms part of the hair, skin and nails, collagen, an essential component of bones, tendons and cartilage and elastin, ligaments .

- Transportation. Some proteins transport specific ions or molecules from one organ to another. For example, the hemoglobin that carries oxygen-carrying albumin or free fatty acids, certain hormones …

- Regulatory. Other proteins are involved in regulating cellular activity, such as certain proteinaceous hormones such as insulin, growth hormone … The enzymes that catalyze cellular metabolic reactions and some neurotransmitters essential for the proper functioning of the nervous system.

- Defense. There are proteins that help defend the body by eliminating or protecting the body from the attack of certain microorganisms or foreign particles. This is the case of antibodies or immunoglobulins. There are also proteins involved in coagulation of the blood, such as fibrinogen, thrombin and other clotting factors.

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