The versatility of peanuts makes them a popular ingredient in kitchens worldwide. Additionally, they are a food rich in a combination of proteins, healthy fats, vitamins, and minerals. Below, we outline the main properties of peanuts and their health benefits.

Peanuts: What They Are and Their Properties

The peanut (Arachis hypogaea) is a plant cultivated for its edible seeds. It has been consumed for at least seven thousand years due to its significant nutritional value. According to the United States Department of Agriculture (a major global producer), 100 grams of raw peanuts provide the following nutrients:

• Water: 6.5 grams.
• Fats: 49.2 grams.
• Proteins: 25.8 grams.
• Energy: 567 kilocalories.
• Dietary fiber: 8.5 grams.
• Carbohydrates: 16.1 grams.
• Total sugars: 4.72 grams.

Peanuts also contain vitamins A, C, and E, folates, niacin, pantothenic acid, and minerals such as calcium, iron, magnesium, potassium, zinc, sodium, phosphorus, and selenium.

Among the most important properties of peanuts, we find that they are antioxidant, cardioprotective, energizing, protein-rich, nutritious, digestive, anti-inflammatory, and regulate blood sugar.

6 Health Benefits of Eating Peanuts

Peanuts are not true nuts but legumes, related to beans and lentils. Thanks to these properties, consuming peanuts is highly beneficial for human health. Here are some advantages of eating peanuts in their various forms.

1. Maintains a Healthy Immune System

The immune system is the body’s natural defense against infections and diseases. Arginine (an amino acid naturally found in peanuts) stimulates the production of T-lymphocytes, helping to prevent ailments and respond effectively to external threats.

2. Helps Prevent Cancer

According to various studies, peanuts have anti-cancer properties thanks to resveratrol, a polyphenolic antioxidant that acts as a chemopreventive agent by neutralizing free radicals and reducing cellular damage. In particular, peanut consumption has been linked to a lower risk of developing colorectal cancer.

3. Can Combat Cardiovascular Diseases

A study published by the American Heart Association demonstrated that eating 4 to 5 peanuts daily reduces the risk of cardiovascular events by 20% and the risk of heart disease by 13%. This is because peanuts contain healthy fats, such as monounsaturated and polyunsaturated fatty acids, which help improve blood lipid profiles and reduce inflammation, key factors in preventing heart disease.

4. Reduces the Risk of Type 2 Diabetes

Peanuts contain magnesium, dietary fibers, and have a low glycemic load, properties that translate into better blood sugar control. This can reduce the risk of developing type 2 diabetes.

5. Helps Control Weight

Incorporating peanuts or peanut butter into your diet does not lead to weight gain. In fact, studies have shown that peanuts can help reduce total cholesterol and LDL cholesterol (known as “bad cholesterol”), contributing to a healthier lipid profile.

Moreover, the fiber and protein content in peanuts helps increase satiety, which can help control appetite and, consequently, support weight management.

6. Other Benefits of Peanut Consumption

Regular consumption of peanut products has been associated with several benefits related to improvements in cognitive abilities, such as memory and concentration.

Additionally, there is a reduction in levels of depression, anxiety, and cortisol, indicating a positive effect on emotional well-being and stress management. These effects can be attributed to the bioactive compounds present in peanuts, which contribute to a more balanced mental state and overall better health.

What Is the Best Way to Eat Peanuts?

Peanuts are a very versatile seed and can be enjoyed in various forms. Nutritionists recommend adding a small amount of peanuts to your daily diet to take full advantage of their benefits.

Although they can be eaten raw and without skin, consuming peanuts with their skin and roasted is better for taking advantage of their antioxidants. There are also studies indicating that boiling peanuts is healthy. In addition to eating the seeds, you can enjoy them in butter, oil, or as a snack between meals.

As for how to store them, it’s best to keep them in a sealed, dark, and cool place to prevent the fatty parts from oxidizing. It is important to note that all these recommendations and benefits apply to unsalted peanuts, as excessive sodium can increase the risk of hypertension and other cardiovascular problems. Additionally, it is recommended to eat a moderate amount, in limited portions of up to 30 grams per day.

Possible Side Effects and Contraindications of Eating Peanuts

It is important to note that consuming peanuts may not be beneficial for everyone, especially if eaten in excess. Peanuts can cause gas or bloating due to their tannin and phytate content; in some cases, they can also cause diarrhea. Additionally, eating salted peanuts can increase the risk of hypertension.

Another aspect to consider is the potential for peanut allergies, which, according to the Mayo Clinic, can present symptoms such as swelling or redness of the skin, diarrhea, nausea, vomiting, abdominal pain, difficulty breathing, risk of choking, and nasal discharge. If you suspect you may be allergic to peanuts, it is crucial to consult a doctor.

Those with kidney disease or who are transplant recipients should also limit their intake of peanuts, as well as other nuts and seeds, due to their high potassium and phosphorus content. Peanut consumption, especially in butter form, is also not recommended for those who suffer from migraines, as the tyramine in peanuts can trigger severe headaches.

Add Peanuts to Your Diet and Enjoy Their Benefits

Incorporating peanuts into your diet can provide a wide range of health benefits, as long as they are consumed in moderation. This nutritious food can help strengthen the immune system, improve cardiovascular health, and assist with better weight management, among other benefits.

Remember, to maximize their properties and minimize potential risks, it is recommended to consume them with their skin, roasted, and unsalted. Be sure to integrate them appropriately into your diet to make the most of their advantages.

But despite this, some people continue to defend that oats are fattening and that they should not be abused.Which of the two opinions is the real one? The truth is that both those who say that oats are fattening and those who recommend weight loss are right.

It is very nutritious and healthy but… Does the oats make you fat?

The key is to know how much we should take or if it is appropriate for our lifestyle. For example, oatmeal is perfect in diets in which we exercise. But it can make us gain weight if this is not the case. Oats produce an increase in glucose levels and slows down the metabolism, therefore, can lead to weight gain in person with a slow metabolism or without physical activity.

Regardless of the weight gain that can be produced. Oats contain essential amino acids, vitamins, minerals and fiber, making it a very nutritious food in all types of diets. People who want to gain weight can use breakfasts with oats, which can be mixed with honey or whole yogurt to gain weight in a healthy way.

A cup of cooked oatmeal gives us 166 calories. But also four grams of fiber, six of protein and four of fat. Therefore, if we do not abuse it and take it at breakfast, we will not have to get fat and we will be benefiting from all its properties.

Oats make us fat when we take it too much, as it can happen with any other food that is healthy and nutritious.

The World Health Organization (WHO) argues that unhealthy lifestyles are the direct cause of 1.6 million deaths annually worldwide. In this sense, maintaining a healthy lifestyle should not be an option in our lives, but a duty. For this reason, we will demonstrate that to lose weight you need more than just the desire to do so.

Diet must be a lifestyle

Let’s find out together what are the reasons why diet should be a lifestyle and not just a matter of months.

The WHO ensures that a healthy life is one in which there is a balance between the physical, mental and social. This is not limited to follow a good diet or exercise consistently; In addition, we must take care of our mental and emotional state.

For this reason, it is necessary to work on the following aspects to achieve the welfare state. They will allow us to fully commit ourselves to our diet and health in general.

Keys to a healthy life

1. Balanced and balanced diet

Fulfilling a healthy diet does not mean depriving yourself of certain foods, but knowing how to consume them in its proper measure. We must remember that all the foods that make up the nutritional pyramid must be part of our diet, some more than others.

• A clear example of this are proteins and sugars: they should not constitute more than 10 and 5% of the diet, respectively.

2. Physical exercise

For a balanced diet to generate the results we want to see in our bodies, it is imperative that daily exercise is also part of our lifestyle. Diet and exercise go hand in hand. It is not necessary to practice any sport or devote long hours to physical activity. Simply walking 30 minutes a day is enough to help your body burn the calories you consumed during the day.

• The exercise will contribute to your physique and will also help you feel relaxed, improve your self-esteem and sleep better.

3. Mental balance

The balance between emotional and mental well-being is essential to develop social skills, brain activity and optimism. It is scientifically proven that those people who enjoy a good state of comfort reduce stress, anxiety and fatigue, among other symptoms of poor mental health.

Likewise, social activity is also fundamental for our well-being. All this is a chain that will help us convert our diets into a lifestyle.

4. Food

Each of the mentioned aspects is directly related to food. As we said, diet should be a way of life. This is because through food we obtain:

• The necessary nutrients that give us the energy for daily activities.
• Emotional and social stability.

One of the most common mistakes when starting a diet is to see it as a method to lose a certain amount of kilos, when in reality it should become a habit. That is why it is very common for many people to give up when they do not get the results they want immediately. They do not assume this new responsibility as such, but they see it as a companion.

Advice for diet

If you think that the diet should be a lifestyle and not a simple effort of months, we recommend that you take the following recommendations.

1. Commit yourself!

Either to lose weight, improve eating habits or stay healthy. Whatever the reason, it is imperative that you start your diet making a commitment to yourself. Many people find it useful to make a contract to put in writing the commitment they have just made. There you can capture the objectives.Among them can be:

• Amount of weight you want or you should download.
• The dates on which the objectives will be met
• The old unhealthy habits that will be replaced by the good ones.
• A plan to carry out physical activity on a frequent basis.

Also, it will help you to write down the reasons why you decided to follow a balanced and balanced diet. In this way, you will have a daily reminder that will boost you in your goal.

2. Be realistic first of all

Try to set short-term goals and reward your efforts in the course of this process. For example, if your long-term goal is to lose 20 kilos and control your high blood pressure, you can set food or exercise goals in the short term. These may include breakfast, walking thirty minutes in the afternoon or eating salads at dinner.

Remember that small changes in your daily routine will allow you to achieve great long-term results. That way you will maintain the health of your body and feel better about yourself. If you have doubts, seek professional advice.

When dietary habits are unhealthy, the pH of the stomach changes and negative reactions that can affect the quality of life are triggered . Meanwhile, ingesting fiber, probiotics and antioxidant foods improves their functions and prevents diseases.

What other dietary habits help you take care of your digestive health? Actually there is a lot you can do. For that reason, next we want to share seven ‘secrets’ that you should take into account now, even if you still do not have symptoms or problems.

Why is it important to take care of your digestive health?

Digestion refers to a complex process that  allows the body to absorb the nutrients that come from food and, later, eliminate those wastes that are not needed. Although he works day and night to perform these functions, sometimes he has difficulties.

The problem is that it can be compromised by poor food choices and exposure to toxins. In addition, it can suffer interference due to slow metabolism, hormonal activity and emotional state.

If you do not adopt habits to take care of your digestive health, these factors can be triggers of inflammatory disorders, gas and constipation. In fact, over time can affect major diseases, as is the case of ulcers, gastritis or Crohn’s disease.

How to improve your diet to take care of your digestive health

The risk of developing a disease of the digestive system is permanent, especially when the diet is not monitored. So, it is important to make some changes in the diet and ingest the nutrients that support its proper functioning. What should you do?

1. Increase fiber consumption

Foods high in dietary fiber are key to your digestive health. This essential nutrient helps the body to process food , which promotes the expulsion of unwanted waste. In addition, it stimulates bowel movement and decreases cholesterol absorption.

You can get fiber from foods like:

• Raw fruits and vegetables
• Nuts and seeds
• Legumes, such as lentils, chickpeas or beans
• Whole grains

2. Eat probiotic foods

A bad diet alters the pH of the intestinal flora and increases the susceptibility to infections. Therefore, to balance or ‘repopulate’ these live cultures of bacteria, it is convenient to increase the intake of probiotics. Some options are:

• Natural yogurt
• Kefir
• Sauerkraut
• Kombucha tea
• Tempeh
• Miso

3. Consume water and healthy liquids

One of the measures to take care of your digestive health and prevent constipation is to increase your daily water intake. Although sometimes you overlook it, this healthy liquid facilitates the digestion of food and promotes bowel cleansing . Of course, you can meet the needs by taking infusions, soft broths or any natural drink.

4. Choose a good cooking method

Opting for a ‘light’ cooking method is not only determinative for losing weight. Since it helps preserve the properties of food, they are ideal for improving the digestive process. So, instead of making fried or battered, choose to steam or bake.

5. Moderate consumption of flatulent foods

Foods that form gases in the intestine can produce a feeling of heaviness and indigestion. Therefore, if you want to take care of your digestive health, it is better to moderate their consumption and avoid their combination in one dish. The most common are usually:

• Artichokes
• Cauliflower and Brussels sprouts
• Beans and lentils
• Whole Dairy
• Sodium-rich foods
• Carbonated drinks
• Coffee and stimulants
• Chewing gum and sweets

6. Chew food well

The process of chewing food is an ignored part of the digestion process. Most people do not chew enough and ignore that this situation affects digestive health. Why is it so important to do it right?

While a food is in the mouth it receives the action of the enzymes that initiate the degradation of nutrients. In addition, at the same time the metabolic functions are stimulated so that it releases the hormones that complete the digestion. So, if this process is not done optimally, the digestions are much slower and heavier.

7. Avoid those processed

The additives and chemical compounds contained in some processed foods can cause alterations in intestinal bacteria. On the other hand, these foods are full of saturated fats, proteins and sugars that slow down digestion.

Although taking them sporadically is not usually a problem, added to the regular diet have a lot to do with inflammation and recurrent stomach disorders. Therefore, to take care of your digestive health you should avoid foods such as:

• Embossed meats
• Fritters and package snacks
• Canned and prefabricated meals
• Hamburgers and hot dogs
• Bread and industrial bakery products

Do you already follow these tips to improve and take care of digestion? If not, put them into practice now. Also, do not forget to supplement them with physical exercise and regular medical check-ups.

Due to the nutrients obtained through this first meal, the metabolism starts up and works optimally throughout the day. In addition, it increases the energy level and improves physical and mental productivity.

Breakfasts to lose weight

However, it does not help to design it with unhealthy foods or a single nutritional group. To make a breakfast to lose weight is essential to make good food choices and achieve a balance between macronutrients and micronutrients.

For this reason, on this occasion we want to share 5 interesting suggestions that stand out for their delicious combination of ingredients. These are low-calorie options that, among other things, help maintain the feeling of fullness. Try them!

1. Breakfast with oatmeal and natural yogurt

The complex carbohydrates provided by oats and the probiotics of natural yoghurt make this breakfast a good alternative to lose weight. First, it has an energetic effect that helps improve performance ; On the other hand, it optimizes digestion and reduces anxiety.

Ingredients

• 1 cup of infusion (to taste)
• 2 tablespoons oat flakes (30 g)
• ½ cup of non-fat natural yogurt (125 ml)
• ½ cup of berries (80 g)

Instructions

• Start the day by drinking a cup of tea of ​​your choice.
• Then, pour the oatmeal flakes into a bowl and cover them with the plain yogurt.
• Add the fruits of the forest on the yogurt and make a mixture.

2. Breakfast with rye bread and avocado

If you want to eat breakfast to lose weight, rye bread is one of the best ingredients you can consider. Its high content of dietary fiber helps to improve digestion and prolongs the feeling of fullness. In addition, it is energetic and protects cardiovascular health.

Ingredients

• 2 slices of rye bread
• ½ avocado
• 2 servings of fresh skimmed cheese (40 g)
• 1 glass of orange juice (200 ml)

Instructions

• Put the slices of rye bread in the toaster and reserve.
• Tritura half avocado until you get an easy butter to spread.
• Next, spread the fresh cheese on the toasted bread and cover it with the crushed avocado.
• Accompany it with a glass of orange juice.

3. Breakfast with turkey sandwich and orange juice

Who said that eating breakfast to lose weight has to be boring? Instead of depriving you of the delicious flavors, you can enjoy recipes full of protein and fiber. For example, this healthy energy breakfast proposes a turkey sandwich with apple and cheese to start the day in the best way.

Ingredients

• 2 slices of whole grain bread
• Slice of turkey ham
• 1 serving of fresh skimmed cheese (20 g)
• Green apple
• 1 glass of orange juice (250 ml)

Instructions

• Put a slice of whole wheat bread on a plate and add the slice of turkey ham.
• Next, cover the ham with the fresh cheese and a green apple previously cut.
• Finally, cover with the other slice of bread and serve with orange juice.

4. Breakfast with whole toast and egg

The breakfasts that make a significant contribution of carbohydrates and protein are excellent to lose weight and improve sports performance. Therefore, this breakfast with whole-grain toast, avocado and egg is one of the favorite alternatives for the diet.

Ingredients

• 2 whole toasts
• ½ avocado
• 1 boiled egg
• 1 glass of green smoothie (200 ml)

Instructions

• Put the toast on a plate and cover with the avocado whole or crushed.
• Next, cut a hard boiled egg into several slices and put them on the avocado.
• Serve with a glass of green smoothie to taste.

5. Breakfast with oats, kiwi and chia seeds

The oatmeal is still the protagonist at the time of breakfast to lose weight. In this opportunity we propose its combination with the antioxidants of the kiwi and the proteins and fats of the chia seeds for a satiating and energetic dish.

Ingredients

• 1 glass of skimmed milk (250 ml)
• 2 tablespoons oat flakes (30 g)
• 1 medium kiwi

Instructions

• Heat the milk over medium heat and add the oat flakes.
• Let them boil at minimum heat for 5 minutes.
• After this time, turn it off and wait for it to rest.
• Meanwhile, cut the kiwi into several slices and put them on a plate.
• Cover them with the mixture of oats and milk, and add the chia seeds.

Note: put soaked chia seeds in hot water before consumption.

Do you already know what to eat to lose weight? Do not hesitate to try these options! As you can see, they are healthy alternatives, low in calories, that combine ingredients with different nutrients. You will love it!

Many of the bakery products, beverages, processed foods, frozen desserts, sweets and baking ingredients that we have stored in our kitchen. Can be loaded with artificial and natural sweeteners at the same time, which usually have unrecognizable names.

While some sweeteners are innocent, others are not at all. Including saccharin and acesulfame potassium, as they can affect overall health and our weight.

Effects of sweeteners on weight control

Artificial sweeteners have become popular because consumers want to reduce calories without giving up the foods they like. However, these can cause a healthy diet to fail.

This is because the zero calorie content in sweeteners make it more difficult to metabolize food properly and therefore control body weight.

So, where is the benefit of sweeteners for our diet and why does the opposite happen to the results we seek? The answer lies in our body. It is programmed to associate sweetness with high-calorie foods.

So, for example, when we eat sweets the signals tell the brain what happens and can put a cap on the intake. When the sweet taste matches the calories. They are metabolized and the area of ​​the brain associated with the reward is satisfied.

However, when we eat foods that contain artificial sweeteners without calories, the metabolism is deceived. As a result, the body understands that it needs more calories. Therefore, the desire to eat more food intensifies. This produces a counterproductive effect on our diet, inducing the increase of body weight.

When the sweet taste and calories do not align, either by default or by excess, the body’s metabolism is cheated and does not record the calories consumed. This is what produces an imbalance in the control of body weight.

The dangers of aspartame

Pepsi Diet went on the market 50 years ago, with the intention that consumers linked sugar-free soft drinks with weight loss. However, over the years there has been concern about whether they are safe or not.

Aspartame is perhaps the best-known artificial sweetener and also the one with the worst press. It is an alternative to sugar, a fatty acid created from aspartic acid and phenylalanine.

For several decades several studies have been developed on the effects of this substance in the organism. In some cases, the increase in cases of tumors in the brain was even related to the growing popularity of aspartame.

The fear remained, and began to mention other types of cancer linked to the consumption of these sweeteners. However, no real relationship was found between cancer cases and aspartame consumption, with sufficient evidence to support the theories.

Stevia, a healthier alternative to sugar

The newest in the market, although it is not really that new. It is a sweetener from the stevia plant. In Paraguay and Brazil stevia has been used in medicine for centuries. In Japan it has been sold as a sweetener for more than four decades.

Among its advantages, it has no calories and sweetens several times more than sugar. It is original of subtropical areas of Latin America. Its sweetening component, the steviol glucoside, is extracted from its leaves by soaking them in water. This component passes through the body without being absorbed.

The disadvantage is that it leaves a bitter aftertaste. Because of the above, they sometimes sell it mixed with artificial sweeteners. Even so, the advantages of this product suppose that it can be one of the best alternatives to sugar, especially in relation to weight loss.

In short, the best option to promote a proper weight loss is to get used to not take sugar. Put aside less healthy products such as:

• Industrial sweets
• Refreshments.
• Bolleria
• Chocolates

It will be the best way to lose weight without having to face the negative effects of the sweeteners.

For sports lovers, iron is a micronutrient that needs a lot of attention. This is due to the fact that it is responsible for transporting oxygen and producing all the necessary energy in order to fulfill your training.

Athletes who participate in endurance and high-performance sports may experience instability in iron levels. Many have considerable losses due to the exercise’s own mechanisms. On the other hand, menstruation causes this imbalance in women.

That said, let’s dig a little deeper into the importance of iron for physical performance.

Iron in humans

Iron is a very important mineral in the process in which the cellular tissue obtains the necessary oxygen to fulfill its functions optimally.

In fact, this nutrient is stored in organs such as the spleen, liver and bone marrow in the form of ferritin. In addition, it is present in significant amounts in myoglobin and hemoglobin, two proteins that participate in the transport of oxygen.

Why is iron important for physical performance?

If human beings need iron in our lives to have energy, all people who practice some physical activity need it even more.

In that sense, iron is important for the production of hemoglobin. This is the one that is responsible for transporting oxygen from the lungs to the muscles.

That is to say that if an athlete has a low level of hemoglobin, the amount of oxygen that will reach his muscles will be ephemeral with respect to what he needs. That way his aerobic abilities and physical performance would deteriorate.

Avoiding anemia is not a minor issue

The red blood cells, contained in the blood, are a tiny part of our human body that have a very important function: to transfer oxygen to all the tissues of our body.

When we suffer from anemia the body does not have enough iron,  and consequently produces less red blood cells or generates them too small. In this context, you will feel tired body and fatigue.

When your blood has a vast amount of red blood cells, you will perform better in your day and you will have the ability to quickly recover the lost energy. Now, athletes, although they may not have anemia, may suffer at some point from the so-called anemia of the athlete.

What is the athlete’s anemia?

This anemia consists of a relative reduction of red blood cells that causes the athlete to lose their physical performance . It happens especially with people who carry out resistance exercises or those who do intense workouts.

It can happen by maintaining an inadequate supply of iron in relation to its depletion by physical effort. In addition, the situation can be aggravated if the sweating is abundant.

Among the causes that can cause an iron deficiency in the athlete are:

• Low dietary intake of iron.
• Low consumption of foods that contribute to the absorption of iron. Foods of vegetable origin have lower levels than meat.
• Loss of iron through sweat.

Bioavailability of iron

We speak of bioavailability when we refer to the biological use that the organism can make of iron efficiently. Remember that the amount of iron consumed is not equal to the amount absorbed.

Bioavailability depends in large part on the chemical form in which iron is ingested. There are two types:

• Heme iron, which is consumed through meats, fish, organ meats, shellfish, mussels, among others, and which has a high bioavailability.
• On the other hand, iron is not heme, which we eat through vegetables, vegetables, cereals enriched with iron, legumes, fried oil seeds, such as nuts, hazelnuts, almonds and pistachios. These are of medium-low bioavailability.

How to avoid iron deficiency?

Basically eat foods rich in iron. For example:

• Lentils
• Green peas
• Beans
• Chicken
• Red meats
• Liver
• Soy
• Peanut butter
• Plums and raisins
• Spinach
• Kale
• Apricot
• Cockles
• Wholemeal bread
• Oats

Techniques that favor the absorption of iron

Next we will offer you some very useful recommendations that favor the absorption of this mineral:

• Eat foods rich in vitamin C.
• Soak legumes and cereals for 24 hours.
• Increase consumption of foods with non-heme iron, such as fish and red meat.
• Do not use techniques such as freezing and strong thermal treatments, since they transform non-heme iron into heme iron and hinder its absorption.
• Avoid coffee, tea, chocolate and red wine.
• Reduce the consumption of vinegar.

In short, a good diet should be based on iron consumption if you want to maintain an adequate physical performance . Perhaps you have not noticed the importance of this mineral, but remember that you will do better if you keep your iron levels high.

Many people program their diets with unrealistic goals. Sometimes diets do not give the results we want, either because of the time in which we propose to lose weight or because our bodily characteristics are far from the amount of kilos we want to eliminate.

Planning the diet to an appropriate weight is a task that needs honesty. To do this, you must investigate and inform yourself about what is the healthy weight you should reach, beyond the physical aspect. It is an aspect that influences your health and will prevent many diseases.

The extremes are bad

When we talk about adequate weight, we refer to a concept that has nothing to do with beauty patterns or aesthetic canons. Rather, we talk about the body weight you should have to reduce the risks of developing or suffering from diseases.

We know, as reported by the World Health Organization, that people who are overweight increase their chances to reduce their life expectancy by contracting diseases. Cardiovascular problems, hypertension, diabetes, cancer and sleep apnea are just some examples.

However, this does not escape those who have a lower weight than normal. The mortality rate in this group of people is also very high. Low weight can be a sign of certain disorders, such as bulimia, anorexia, cancer or AIDS.

What is your adequate weight?

Anabel Aragón, responsible for Nutrition and Health of the company Nestlé, explained to the health section of the EFE Agency that healthy weight is defined by the optimal weight range that reduces the chances of suffering from diseases such as diabetes, hypertension, arthritis, high cholesterol, etc.

In this step it is essential to determine what is your Body Mass Index (BMI). With this term we refer to the measure that will allow you to discover if you are within healthy values ​​or not.

The World Health Organization (WHO) indicates that the BMI helps diagnose if an individual is underweight, overweight or obese. To calculate the BMI there is a simple formula, you only need to know your height and weight.

In words that are easy to digest, you should only divide your weight, in kilograms, between your height and height, in meters. That is: BMI = weight (Kg) ÷ height² (m).

BMI ranges

The WHO proposed the following range to define how healthy you are:

• Low weight = less than 18.5 kg / m².
• Normal weight = between 18.5 and 24.9 kg / m².
• Overweight = between 25 and 29.9 kg / m ².
• Obesity grade 1 = between 30 and 34.9 kg / m²
• Obesity grade 2 = between 35 and 39.9 kg / m².
• Third degree of obesity or morbid obesity = greater than 40 kg / m ².

According to these categories, you are at an appropriate weight when your BMI is between the values ​​of 18.5 and 24.9 kg / m² . This means that the indicators that are located above or below are associated with greater risks of suffering health complications.

Aragón clarified that these data are only applicable for people between the ages of 20 and 65. Children, pregnant women, nursing mothers and those who perform highly competitive sports do not fall into these ranges.

Recommended kilocalories to program your diet

From this BMI formula, you can plan your diet to get an adequate weight. That said, we remind you that kilocalories are defined as the units of measurement that allow us to identify the energy that food provides.

Anabel Aragón states that women should not spend 2,000 kilocalories a day, while men should consume 2,500 daily. He indicated that these values ​​vary according to the characteristics of each individual.

On the other hand, he clarified that athletes should have a higher energy consumption. Possibly between 15 and 30%. Be that as it may, it is important that people have the advice of a professional, who can help them prepare a plan according to the characteristics of their body.

Read labels to control energy intake

Finally, the specialist recommended reading the labels of the containers. To know the contribution of each food advised that “we look very well at the nutritional information on the label and in the portions of the package”.

The labels indicate the amount of calories that a product contributes to the diet for each unit, ration or per 100 grams of consumption. Perhaps on many occasions this information is not clear, so he warned the following:

• Fruits, vegetables, vegetables and vegetables provide very few calories because they are composed of large amounts of water.
• Fats and oils add up to twice the calories that carbohydrates and proteins contribute to the diet.

Remember that having an appropriate weight will allow you to conserve your health and prolong your life expectancy. Starting with your BMI, program your diet to reach the right weight.

However, take into account that on this path there are other tips that go beyond food. Reaching an adequate weight also requires exercise and proper rest. If in doubt, consult a specialist in this area.

In this regard, the Gerontological Institute ensures that 6 of the 10 leading causes of death are directly related to poor eating habits.

For this reason, as they explain, the most important thing is to know that through an adequate nutritional intervention we can reduce cancer mortality by 30%, mortality by cardiovascular diseases by 20% and anemia by almost 100%.

In this sense, in this article we are going to offer you details about the great amount of diseases and conditions that a healthy diet can help you to prevent. Or failing that, help control if you already suffer.

Problems related to not having a healthy diet

In general, an unbalanced diet results in a deficit of several minerals that are essential for the proper functioning of the body. On the other hand, a bad diet provides our body with an excess of several elements that are not beneficial.

Both circumstances, excess of bad elements (like fats) with deficit of good elements ( vitamins, iron) are united, generating metabolic diseases such as obesity, diabetes, osteoporosis and high blood pressure.

However, in addition to merely metabolic diseases. Excesses and deficits can also contribute to the development of other conditions such as cancer.

The obesity

Although it depends to a certain extent on a genetic factor. Obesity is a public health problem that is determined by excessive food intake, coupled with a lack of physical activity .

It is not unreasonable to say that obesity is recognized as a danger to health. This is because it significantly increases mortality, as it is related to the development of several diseases, some of which can be lethal. Obesity is determinant in:

• Cardiovascular diseases
• Arterial hypertension
• Diabetes
• Arthritis, biliary lithiasis (accumulation of stones in the gallbladder)
• Gout disease (formation of salt crystals in tissues and joints)
• Mummy, uterus and prostate cancer

Diet and cardiovascular diseases

There is a direct relationship between healthy eating and cardiovascular diseases, of which the most frequent are arterial hypertension, arterial thrombosis and atherosclerosis obliterans.

The influence of diet in the development of these diseases is motivated to bad eating habits lead to an increase in bad cholesterol, which affects cardiovascular and blood functioning.

Diet and diabetes

Diabetes is a disease characterized by an insufficient production of insulin or poor absorption of it. As a consequence of this insufficiency, blood sugar levels increase disproportionately. This is because insulin is responsible for the cells to absorb glucose.

Bad eating habits directly influence diabetes. The motives? For foods rich in fat, carbohydrates and sugar have effects that cause or worsen diabetes.

Diet and osteoporosis

Osteoporosis is characterized by a decrease in bone density. This causes the bones to increase their fragility, which implies greater risks of fractures.

According to what the Gerontological Institute reveals, factors that determine the development of this bone condition have been identified. Among them is the insufficient intake of vitamin D and calcium.

That said, it can be said that an inadequate diet, in which calcium and vitamin D are scarce, influences the appearance of osteoporosis.

Diet and cancer

One of the most feared diseases in the world is cancer  . According to specialized research, there is a relationship between a bad diet and its appearance. Particularly in breast, uterine and prostate cancer.

According to data offered by the Gerontological Institute, high fat consumption increases the risk of breast, colon and prostate cancer. Likewise, diets rich in salty, smoked and spiced foods raise the risk factor for stomach and esophagus cancer.

Diseases that are prevented with a healthy diet

With regard to everything we have explained you before, we can give you, in conclusion, a list of several diseases and conditions that you can avoid if you maintain a healthy diet.

Many of these are the ones that we have already explained in detail. However, we will also include other conditions that, to some degree, are influenced by the food we eat or by food that we do not consume and generate deficits.

• Cardiovascular diseases
• Diabetes
• Osteoporosis
• Cancer
• Parkinson
• Anemias
• Arthritis
• Alzheimer’s
• Acne

Physical activity is another ally of health

In addition to the importance of diet to maintain good health, the prominent role played by physical activity must also be taken into account . Exercise favors:

• Cardiovascular function
• It facilitates the regulation of glycemia.
• Reduce “bad” elements, such as cholesterol and triglycerides.
• It helps the digestive process.
• Regulates the intestinal rhythm.
• Improves calcium retention.
• It reduces stress.

We will discuss errors of various types, from the storage of food and food safety before and during cooking. Some of these errors you may not know and others may be missing. Keep reading and learn to get the most out of your food.

1. Do not read the complete recipe before you start cooking

The first of the mistakes you make with food is not paying attention to the recipe. When you are preparing a dish for the first time it is important that you stop a bit to understand the whole process.

Usually this happens because you are more interested in the final result than in the whole process. However, when you read the recipe calmly you can understand the times and avoid overcooking or leaving the food very raw.

With this care you will avoid:

• The proteins lose properties.
• Add more salt of the correct one.
• Pastes with pasty texture.

Ideally, after reading the recipe, prepare all the food in the necessary portions and presentations. This implies:

• Cut and chop food as required.
• Measure the required portions and leave them ready in individual containers to facilitate handling.
• Place all the instruments and utensils that you will need by hand.

2. Do not let the meat rest after cooking

Another mistake you make with food is to immediately serve the meat once you have cooked it. The ideal is to leave them for a few minutes so that their juices and flavors are distributed well before cutting.

You do not have to worry about the food getting cold, it’s enough to leave it at rest between 5 and 10 minutes. This time is enough for the temperature to reach a point where you can eat without problem and the flavors are distributed.

3. Mistakes you make with food: store potatoes and onions together

The third of the mistakes you make with food may seem like something without relevance. However, you must have a special space for the potatoes and another for the onions in such a way that they do not combine.

Ideally, the potatoes should be kept in a cold, dark and dry space. On the other hand, onions require dry and cold spaces but where there is some air circulation. In either case, it is ideal to avoid keeping both vegetables in plastic bags.

4. Do not wash your hands before handling food

Everywhere we have heard about the importance of washing your hands frequently. However, it is one of the most common mistakes you make with food. It is important that you wash your hands:

• Before preparing food. Throughout the day you come in contact with all kinds of surfaces and bacteria. Wash your hands prior to preparing food and you will avoid contaminating them with these bacteria.
• After preparing the food and before serving. Once you have finished all the preparations and you will no longer manipulate the raw foods, it is time to wash your hands. During the cooking process some bacteria and contaminants are eliminated. However, if you do not wash your hands, you will be generating cross contamination. Also, remember to handle cooked foods with the proper instruments and not with your hands.

5. You keep the green leafy vegetables in a plastic bag

How many times has it happened to you that a few days after buying your pantry, green leafy vegetables look withered? Another mistake you make with food is not to take these foods out of the bag they come from.

You should know that the plastic prevents air from circulating properly between the leaves. This facilitates the appearance of bacteria that accelerate the decomposition process.

The best option to avoid this inconvenience is to remove the vegetables from the bag. Then, place them on a surface that allows the passage of air. This can be inside the same refrigerator or in a container with water.