Group B vitamins: property, benefits, deficiency symptoms, needs and the richest foods

Have you ever wondered how important are the B vitamins to our health, how many there are and what are their functions? We often hear talk of vitamin B12, but what good is and where it is?

Let's find out in this study on vitamins of group B.
Group B vitamins: properties and health benefits

The B vitamins are perhaps the most important for our body because it:

•     maintain well-functioning metabolism of fat and protein;

•     support brain function, muscle and gastrointestinal;

•     are beneficial to the eyes, skin, hair and mouth;

•     improve liver function;

•     favoring synthesis from glucose in carbohydrates;

•     facilitate the construction of new cells;

•     promote the proper functioning of the nervous system.

Names of group B vitamins:

    B1: Thiamine;
    B2: Riboflavin (also called vitamin G);
    B3: Niacinamide (also called vitamin PP);
    B5: Pantothenic acid (also called Vitamin W);
    B6: Pyridoxine (also called vitamin Y);
    B8: Biotin (also known as vitamin H or vitamin I);
    B9: Folic acid (also called Vitamin M);
    B12: Cobalamin.

Each of these B vitamins has its own characteristics and functions, here are:
vitamin B1

Fights fatigue, helps the proper functioning of the nervous system and brain activity, helps digestion, fights cramps and loss of appetite.

Vitamin B1 deficiency can cause fatigue, loss of appetite, rapid heartbeat, nervousness, memory disorders.

It is found in foods such as brewer's yeast, wheat germ oil, bee pollen and royal jelly, soy, whole grains, spirulina algae, hazelnuts, almonds, walnuts, sunflower legumes, molasses.

The recommended daily amount is for kids between 11 and 14 years is 1.3 mg, 15 to 50 is 1.5 mg, and 51 and above is 1.2 mg. For women, however, between 11 and 50 years it is 1.1 mg and 51 and above is 1.2 mg.
vitamin B2

Vitamin B2 is very useful against oral diseases, to the sound operation metabolism, for the health of the eyes, skin, nails and hair and against inflammation.

Its deficiency causes hair loss, cracks and sores at the corners of the mouth, burning eyes, corneal changes, photophobia, scaling around the mouth, nose, ears and forehead, vaginal itching and weight loss.

It is located in the following foods: yeast, egg yolk, wheat germ oil and oil seeds, cabbage, peas and yogurt.

The daily amount is 1.5 mg for males aged 11 to 14 years, 1.8 mg for those aged 15 to 18 years, 1.7 mg for those aged 19 to 50 years and 1.4 mg from 50 in on. For women, however, the recommended dose is 1.3 mg for 11 to 50 years and from 50 up, 1.2 mg.

vitamin B3

Vitamin B3 helps the digestive processes in particular metabolism of carbohydrates fats and proteins, reduces cholesterol, improves the nervous system function, relieve nausea, fights bad breath and regulates intestinal functions.

The deficiency can cause: bad breath, small ulcers, insomnia, irritability, nausea, vomiting, recurrent headaches, sensitive gums, burning of the mouth and tongue, tension and deep depression.

It is found in these foods: yeast, liver, offal, fish and rhubarb.
vitamin B4

B4 vitamin is very useful in case of low white blood cells and strengthen the immune system. It is located in the following foods: yeast rice extract beet, potatoes, tomatoes and whole milk.
vitamin B5

It 'very useful in cases of stress, recurring migraines, allergies and ally of the immune system.

The recommended daily amount for the elderly, children and adults, from 4 to 7 mg; for children aged 4 to 6 years is 3 or 4 mg, from 7 to 10 years is 4 or 5 mg for infants up to 6 months, is 2 mg, and 6 months to 1 year 3 mg.

It is located in the following foods: royal jelly, pollen, brewer's yeast, broccoli, cabbage, buckwheat and egg yolk.
vitamin B6

Vitamin B6 helps to lower blood cholesterol levels, fights acne, contact dermatitis, synthesizes serotonin, regulates the nervous system and hair loss.

The deficiency causes: muscle aches, loss of appetite, dry skin, lack of energy, insomnia and nervous system disorders.

It is found in these foods: rice, tuna, sunflower oil, carrots, avocados, nuts, bran and all biological wholemeal flour, green leafy vegetables, peas, plums and bananas.

The recommended daily dose ranges from 150 to 300 micro grams.
vitamin B7

 'useful in case of high blood pressure, kidney and liver problems, such as swelling and steatosis.

It is found in these foods: wheat germ, brewer's yeast, molasses, offal and cabbage.
vitamin B8

Its primary function is to synthesize vitamin C and keep you healthy skin, nerves, hair.

Its deficiency causes: excessive hair loss, lethargy, muscle pain or anemia.

It is located in the following foods: oatmeal, cabbage, mushrooms, legumes, brown rice, brewer's yeast and eggs.
vitamin B9

And 'better known as folic acid and it is important for recapping cell, for the proper functioning of the brain activity, for the production of red blood cells and prevents pregnancy in neonatal malformations.

The deficiency leads to anemia, slowing growth, graying hair, glossitis, gastrointestinal problems, disturbed concentration or sleep.

It is located in the following foods: yeast, avocado, green leafy vegetables, rice and pulses.
vitamin B12

Vitamin B12 is essential for DNA synthesis and hemoglobin and the right levels of homocysteine.

The recommended daily dose of vitamin B12 is 2 micro grams for adults and young people.

It is located in the following foods: meat, fish, eggs and milk.
Vitamin B: Symptoms of deficiency

In summary, the symptoms of deficiency of B vitamins are: fatigue, lack of appetite, nervousness, depression, hair loss, weight loss, acne, insomnia, brittle nails, high cholesterol, enlarged heart, cardiac arrhythmia, heart failure, lowering mood, mental confusion, photophobia, redness of the eyes, swollen tongue, muscle aches and dry skin.
Foods rich in vitamin B

In summary, these are the foods in which they are the vitamins of the B group:

•     brewer's yeast

•     Royal jelly

•     milk

•     fish

•     offal

•     cabbage

•     broccoli

•     molasses

•     brown rice

•     whole wheat

•     peas

•     carrots

•     sunflower oil

•     legumes, and soy

•     nuts: hazelnuts, almonds, walnuts

•     egg yolk

•     tuna

•     Fresh green vegetables

•     bananas, avocados and plums

•     potatoes

Factors that interfere with hiring

The absorption of vitamin B is conditioned by certain dietary and psychological factors: it is reduced in the presence of stress, or excessive consumption of certain foods such as coffee, sugar, alcohol, or use of certain medications such as sleeping pills or birth control pills , or from sulphonamides or in the presence of infections; instead the absorption is favored by the presence of other vitamins, such as C and E, calcium and phosphorus.

Vitamin C: properties, health benefits, deficiency symptoms, needs and the richest foods

His real name is Ascorbic acid, but we know it as Vitamin C: This is a water soluble vitamin, which the body uses for various functions (antioxidant, synthesize collagen strengthen bones, cartilage, muscles and blood vessels and also it helps the 'iron absorption). If there is cause scurvy, but is now an uncommon disease. Vitamin C is known for its many properties, but as we shall see, not all were confirmed.

Vitamin C: two brief history

In the fifth century BC, in Greece, it was already known as scurvy which became widespread in the maritime populations. He was a doctor, James Lind, in the mid-eighteenth century, to discover that scurvy could be cured with an infusion of herbs, vinegar, cider and citrus.

Between the eighteenth and nineteenth centuries it was determined that scurvy was necessary to hire: lemons, limes, oranges, sauerkraut, cabbage, malt and broth. In 1912 Funk supported the hypothesis that in green plants there was water-soluble substance to antiscorbutic action, then renamed in 1921 Vitamin C.
Vitamin C: the beneficial properties to health

As just mentioned, the times before vitamin C was used as a remedy for scurvy, over the years, however, we have discovered new beneficial properties. Nowadays it is used for preventing the most varied disorders, but for some it is ineffective.
We see the health benefits of vitamin C:

•     It helps treat colds and bronchial disorders;

•     to treat dysentery;

•     diseases of the skin;

•     treat depression, dementia, for the physical and mental stress and exhaustion;

•     absorption of iron;

•     prevent clots in the veins and arteries;

•     prevent heart attacks;

•     to strengthen the immune system;

•     to strengthen collagen, bones and muscles;

•     slows osteoporosis;

•     to delay the cell aging;

•     fighting stomach ulcers;

•     fights scurvy;

•     It reduces the risk of developing urinary tract infections during pregnancy.

Indeed yes, these are the real benefits that derive from vitamin C, because: it helps to absorb iron, strengthens the Immune System, prevents wrinkles, reduces the incidence of cancer, helps fight the flu and colds, it improves osteoporosis and slows the aging senile, reduces lung infections, helps in the treatment of stomach ulcers assigns the bacterium Helicobacter pylori and reduces cardiovascular problems.

It is not true that: lowers blood pressure, prevents sunburn, prevents gallbladder or gall bladder, reduces the risk of stroke, reducing the risk of Alzheimer's disease, reduces the risk of tumors.

Foods rich in vitamin C

But vitamin C where it is? Let's see what are the foods rich in vitamin C:

•     pepperoni

•     rose hip

•     asparagus

•     berries

•     broccoli

•     cabbage

•     melons

•     blackcurrant

•     strawberries

•     watermelons

•     cauliflower

•     lettuce

•     citrus

•     pineapple

•     cabbage

•     chicory

•     kiwi

•     potatoes

•     cherries

•     spinach

•     parsley

•     tomatoes

•     grapes

•     dandelion

•     face

•     peas

•     green beans

•     guavas

•     papaya

•     turnips

•     pumpkin

The daily requirement of vitamin C

It is recommended that a daily intake of vitamin C equal to:
For adults over 18 years:

90 mg per day, for women 75 mg per day.

•     for pregnant women are recommended 85 mg per day;

•     for breastfeeding women over 18 years 120 mg daily;

•     135 mg for smokers.

For children under 18 years:

•     for children 0-6 months are recommended 40 mg daily;

•     for children 7-12 months 50 mg daily;

•     1 to 3 years is 15 mg per day;

•     from 4 to 8 years is 25 mg per day;

•     from 9 to 13 years are 45 mg per day;

•     for males aged 14 to 18 years is 75 mg per day;

•     for females aged 14 to 18 years is 65 mg per day;

•     for pregnant women aged 14 to 18 are 80 mg per day;

•     for breastfeeding women aged 14 to 18 are 115 mg daily;

Of course we recommend a diet rich in foods containing vitamin C, but if this is not possible we recommend the use of supplements.
Vitamin C: Symptoms of deficiency

How do we realize that we have little vitamin C in a circle?

First of all you experience bleeding due to the lack of production of collagen and the alteration of the blood vessels; the wounds heal more slowly, the bones are more fragile, so it's easier to be created cases of arteriosclerosis and there are alterations of the gingiva and dentin, not to mention that there is no improvement in anemic framework. Due to a lack of vitamin C is increased production of free radicals.

It 'should be noted that scurvy begins to give his symptoms, as low as about 80 days of vitamin C deficiency, the symptoms are the following:

•      fatigue

•      fatigue

•      lack of appetite

•      muscle aches

•      increased sensitivity to infection

•      bleeding

•      swelling of the gums

•      degeneration of bone tissue

In children is manifested by:

•      gingival bleeding and skin

•      irritability

•      lack of appetite

•      hematomas

•      anemia

•      temperature

What if on the contrary, we have an excess of vitamin C?

Taking too much vitamin C is not good because it can lead the side effects:

•      It encourages the development of kidney stones;

•      too much iron absorbed from the intestine;

•      inhibition of the renal reabsorption of uric acid;

•      dysentery;

•      nausea;

•       gastritis.

Therefore, you should not use too much vitamin C, but stick to the daily requirement.

Vitamin D: properties, health benefits, deficiency symptoms, needs and the richest foods

We all know the benefits of vitamin D, or that is good for bones and we all know that the sun plays a certain role. But beyond this? What else do we know about vitamin D? What is it and where is it?

Did you know for example that is also good for the heart and brain? You know exactly what foods is it? And how long you need to stay in the sun because it absorbs the right amount?

We try to answer all these questions, but first a curiosity: there are 5 different forms of vitamin D, vitamin D1, D2, D3, D4 and D5. Two are most important: one is that D2 is synthesized by plants and one is that the D3 is synthesized by humans when they are exposed to sunlight.
Vitamin D: what is it and the benefits to health

Therefore, we see concretely what is vitamin D and what are the beneficial properties to health:

•     It maintains constant levels of calcium and phosphorus;

•     It promotes calcium absorption in the intestine;

•     It protects the skeleton from osteoporosis;

•     fights hypertension;

•     It prevents cancer and some autoimmune diseases;

•     It prevents rickets and skeletal malformations;

•     It helps fight psoriasis;

•     It helps soothe aching muscles;

•     fights hyperparathyroidism;

•     fights osteodystrophy;

•     counteracts diabetes type 1 and 2;

•     reduces the incidence of multiple sclerosis;

•     It reduces seasonal affective disorder;

•     It protects the teeth.

The question of rickets is very important, because it is a form of familial hypophosphatemia, condition for which you have low levels of phosphate in the blood and a reduced metabolism of vitamin D in the kidney. In adults it is defined as rickets and osteomalacia is due to a severe shortage of vitamin D, for these patients, usually elderly, exposure to the sun is recommended and a proper diet.

Another disorder that is treated with vitamin D is hyperparathyroidism, it is treated with doses of vitamin D or with direct surgery

It 'been shown that exposure to sunlight combined to twice daily dosing of vitamin D, help to contain the psoriasis plaques.

An adequate intake of vitamin D would also help to combat weakness and muscle pain.

Another very important aspect is osteoporosis, without the proper intake of calcium and vitamin D, the bones become weak and the structure can be damaged, especially with the onset of old age.

Do not underestimate diseases such as osteodystrophy caused by chronic renal insufficiency, which may for example result in hypocalcemia.

E 'was shown that vitamin D supplements, help to counteract diabetes type 1 and 2.

As for the prevention of cancer, studies are still going on about the relationship that would vitamin D articulation of cancer development. For now it is supposed to have a good influence on colon cancer and what breast.

Also according to some studies low levels of vitamin D in the blood cause hypertension. So they suggest diet rich in vitamin D and sun exposure.

According to scientists who are taking more vitamin D have a higher incidence of developing multiple sclerosis.

With decreasing sunlight, for the arrival of winter can manifest the SAD or the Seasonal affective disorder that can fight with light therapy and vitamin D.

Obviously we can not mention his teeth, a lower vitamin D intake can cause disturbances in the jaw and thus the teeth.
Vitamin D: where it is, the richest and advice foods

much of the sun we talk linked to vitamin D, why? Why vitamin D3, which is the one that synthesizes our body is inactive and this activation that occurs in the liver, in the skin and in the kidneys is by solar radiation. Exposure to the sun takes at least twenty or fifteen minutes a day, if only the face and arms.

As for the power, here are the more foods rich in vitamin D:

•      trout

•      sole

•      mackerel

•      salmon

•      swordfish

•      sturgeon

•      tuna and sardines

•      eggs (yolk)

•      milk

•      butter

•      liver

•      chicken, duck, turkey

•      cereals

•      green vegetables

•      Cod liver oil

•      eel

•      sturgeon

•      fish eggs

•      herring

•      mushrooms

•      soy

•      seafood

•      ricotta cheese  

The daily requirement of vitamin D

To have a proper intake and thus meet the requirements, the person has to follow a proper diet and sun exposure.

Adults: The recommended dose is 5 micro grams per day for all individuals under 50 years. 50 to 70 10 and 15 micro grams per day from 70 micro grams up.

Children under 18 years: for infants between 6 and 11 months of the filler in the form of supplements should not be less than 10 mg per day. equally adolescence intake It must have not less than 10 mg.
Vitamin D: side effects and symptoms of deficiency

In people who take too much vitamin D was found daytime sleepiness. Excessive intake may also comprise:

•     hypercalcemia (which in turn produces nausea, vomiting and anorexia, sleepiness, thirst, dizziness. etc.);

•     kidney disease;

•     sarcoidosis;

•     tuberculosis;

•     histoplasmosis.

Warning: Patients who are being treated for chronic kidney disease should avoid associating magnesium and vitamin D. Vitamin D can also interfere with anti-convulsant drugs, hypocholesterolemic, corticosteroids, some laxatives and diuretics.

As for the shortage, through the analysis of the sanue it can be found the values, but still is manifested by:

•     reduction of serum calcium and phosphorus;

•     rickets (softening in the occipital region, temporal and parietal; delay in the closure of the anterior fontanelle, valo knees, bowing of the legs; hypertrophy of the cartilage);

•     osteomalacia (muscle weakness, back pain, bone fragility, low bone density, frequent risk of fractures);

•     muscle weakness;

•     abdominal pain.

Vitamin E: properties, health benefits, deficiency symptoms, needs and the richest foods

Vitamin E, known as tocopherol less that would be one of the main compounds, is an essential vitamin for humans. E 'was discovered in 1922 by Herbert Evans, after vitamin D, the first experiments were conducted in laboratory rats. In 1936 he withdrew from wheat germ a factor with the same biological activity of vitamin E, which was isolated as tocopherol. The discovery that it was a beneficial element for humans occurred in 1968.

Vitamin E is found in various foods, but it can also be used as the integrator: the intestine absorbs all the fat-soluble compounds, which together are referred to as vitamin E, which are then transported into the liver.
Vitamin E: properties and health benefits

Let's see what are the main benefits and what is vitamin E:

•     has antioxidant properties, it counteracts the harmful effect of free radicals, counteracting the aging of cells;

•     opposes the development of cardiovascular and coronary heart diseases and blood clots, thus preventing the formation of blood clots;

•     opposes the development of cancers, such as breast cancer, lung and prostate cancer;

•     It strengthens the immune system;

•     It protects the body tissues from free radicals;

•     It protects the vitamin A from oxidation;

•     It protects against pollution damage;

•     It is useful for combating diseases of the skin such as acne and eczema;

•     It protects eyes from diseases like cataract;

•     It prevents hypercholesterolemia;

•     It protects the brain from diseases like Alzheimer's;

•     avoids the complications related to diabetes;

•     It helps to fight rheumatic diseases and cardiac complications;

•     It helps to counteract the pain in the legs and restless legs syndrome;

•     It helps to regenerate the skin and to heal burns, ulcers and abrasions;

•     counteracts headaches;

•     contrasts Parkinson's disease;

•     It is effective against gastrointestinal diseases;

•     is an excellent ally against premenstrual syndrome;

•     It proved to be effective in treating diseases such as multiple sclerosis, Huntington's disease and Crohn's disease;

•     It is involved in energetic processes as it improves the physical resistance of the person;

•     It improves respiratory infections and asthma;

•     It decreases the possibility of cerebral stroke;

•     It helps combat the kidney problems in children;

•     fights hypertension during pregnancy;

•     It helps maintain blood fluid and thus improves circulation.

Vitamin E: the richest foods

Where is Vitamin E? Foods rich in vitamin E are those of vegetable origin, in the first place:

•     seeds and oils extracted from them (sunflower, olive or wheat germ);

•     Cod liver oil;

•     Whole grains;

•     fruit;

•     vegetables;

•     hazelnuts, walnuts, almonds, pistachios, pine nuts;

•     avocado;

•     cow milk;

•     yogurt;

•     grain;

•     Provolone;

•     ricotta cheese;

•     buffalo mozzarella;

•     basil;

•     dried apricots;

•     olives;

•     spinach;

•     tomato sauce;

•     turnip greens;

•     margarine;

•     butter;

•     cashews;

•     chickpeas;

•     brown;

•     broccoli;

•     watercress;

•     tomatoes.

We see specifically which of these are the most rich in vitamin E as a percentage:

•     Oil, wheat germ 133 mg / 100g

•     Oil, sunflower 68 mg / 100g

•     Oil, maize 5 mg / 100g

•     Oil palm 1 mg / 100g

•     Almonds, sweets, dried 26 mg / 100g

•     Oil, extra virgin olive oil 4 mg / 100g

•     Oil, cod liver 8 mg / 100g

•     Oil, peanut 1 mg / 100g

•     Oil, oil 5 mg / 100g

•     Wheat germ 16 mg / 100g

•     Hazelnuts, dried 15 mg / 100g

•     Margarine, 1% plant 4 mg / 100g

•     Avocado 4 mg / 100g

•     Nuts, dried 4 mg / 100g

•     Pistachios 4 mg / 100g

•     Pecans 3 mg / 100g

•     Butter 4 mg / 100g

•     wheat bran 6 mg / 100g

•     Cashews 1 mg / 100g.

Care should be taken to the cooking of foods rich in vitamin E, as frying and baking will destroy the vitamin content and even freezing. E 'it was also discovered that selenium is an ally of the absorption of vitamin E.

Of course it is best to consume vitamin E directly from fresh foods, since vitamin E supplement derived primarily from the oil unrefined soy.
Vitamin E: the daily requirement

At the moment it is not able to determine a precise value of daily intake of vitamin E as it depends on the state of the body's antioxidant defenses and the amount of polyunsaturated fatty acids present in the diet.

•     For infants and children are recommended 4 mg up to 14 years.

•     Over 14 years are recommended 15 mg daily.

•     For adults, the requirement is 15 mg daily.

There is need to explain why it is be marked IU (international units) using this expression to express the amount of active vitamin. So 1UI = 1 mg.
Vitamin E deficiency symptoms

Since the liver a great store of vitamin E is difficult to grow a shortage. It 's very likely to occur in premature infant while in adults may be cases of vitamin E deficiency due to a problem in the absorption or a neurodegenerative syndrome.

Especially in infants may be cases of anemia and edema in the legs.

Generally manifests a fragility of red blood cells, the shrinkage of collagen, muscle atrophy, weakness, visual problems, diarrhea, loss of balance, oxygen debt and deposits of fat on the arms. It would compromise the absorption of iron and hemoglobin formation, also can cause damage to the kidneys and liver and heart complications.

In adults it is very common to develop gastrointestinal diseases, cystic fibrosis, chronic inflammation of the pancreas, biliary atresia syndrome of intrahepatic cholestasis, cirrhosis primary biliaria, abetalipoproteinemia, intestinal fibrosis, Whipple's disease, intestinal disease scleroderma, chronic pancreatitis and intolerance enteropathy gluten.

In pregnancy, a serious deficiency of vitamin E may be the cause of miscarriage.

But careful not to exceed: Vitamin E in high doses can cause high blood pressure in people who suffer from it and also diabetics should avoid high doses.

Vitamin F: properties, health benefits, deficiency symptoms, needs and the richest foods

It is referred to as "vitamin F" a complex of essential fatty acids comprising:

•      linoleic acid

•      alpha-linolenic acid

•      arachidonic acid

At first glance, perhaps it will seem foreign to this vitamin F but it is actually better known as Omega 3, Omega 6 and Omega 9.

Vitamin F can only be introduced into the body through food and supplements, and is soluble in fat (fat-soluble). It is a vitamin that is changed by heat, and light, and therefore the foods that contain it should be kept in cool.
Vitamin F: health benefits and properties

Vitamin F performs many important functions in the body, that's what you need:

•     It contributes to the construction of the cell membrane and maintains the fluid;

•     stable elasticity of the artery walls;

•     essential for the proper functioning of the thyroid, adrenal glands, nerves and mucous membranes;

•     It keeps the skin soft and supple;

•     It keeps hair healthy;

•     It keeps blood fluid;

•     regulates the function of the immune system;

•     It prevents heart disease;

•     It maintains a stable level of good cholesterol;

•     It keeps stable blood pressure;

•     It prevents asthma;

•     prevents rheumatoid arthritis;

•     hinders the triglycerides in the arteries deposit;

•     slows aging;

•     is a precursor of prostaglandins, hormones that are important for clotting, inflammatory reactions and function of the reproductive system;

•     prevents arteriosclerosis, coronary heart disease and thrombosis;

•     It prevents depression;

•     It prevents skin diseases;

•     anticarcinogenic;

•     positively stimulate embryonic development and on growth of the child;

•     preventing macular degeneration, and blindness.

See specifically the functions of fats omega 3 and omega 6.

Omega 6:

•      reduce blood cholesterol

•      reduce plasma levels of triglycerides

If you find any excess they are responsible for allergic and inflammatory reactions, platelet aggregation and increased blood pressure.
Omega 3:

•      reduce plasma levels of triglycerides;

•      reduce cholesterol in the blood by increasing the good cholesterol;

•      increasing blood flow, decrease platelet aggregation and the incidence of coronary heart disease

•      they then antiatherogenic, anti-inflammatory and antithrombotic

Vitamin F: the richest food and supply needs

Where is vitamin F? Here is what are the richest source of Vitamin F:

• oils: borage, sunflower, corn, olive, soybean, flax, sesame, wheat germ, canola, safflower, hemp, seeds;

•     blackcurrant;

•     green leafy vegetables;

•     oats;

•     seaweed;

•     saffron;

•     tofu;

•     nuts: walnuts, sesame, pistachios, peanuts, almonds, hazelnuts;

•     fish (salmon, mackerel, herring, tuna, anchovies);

•     cod liver oil;

•     shellfish;

•     caviar.

It 'very important to introduce these in the diet of foods rich in vitamin F, in the proper needs of each:

•     men: 2.1% of the calories in the form of linoleic acid, 6 grams; 0.2-0.5% as linoleic acid, 1.5 grams.

•     Women: 2% of the calories in the form of linoleic acid, omega-6, 4.5 grams; 0.5% as linoleic acid, 1 gram.

To meet this requirement, it is recommended to eat fish at least twice a week.

Let's see what are the most rich in vitamin F (g / 100g):

•     Atlantic salmon 1.8;

•     European anchovy in oil, drained 7;

•     Pacific sardine 1.4;

•     Atlantic herring, pickled 2;

•     Atlantic Mackerel 1;

•     Rainbow trout, 1.

Why fish? Because it is easier to digest it contains good fats and is rich in minerals. Do not forget to integrate dietary vegetable oils and oil seeds. The types specified for cooking fish, so do not lose nutritional values, are: baked, steamed or grilled.
Vitamin F: deficiency symptoms

How do we know if we need the fateful Vitamin F? Just observe the signals of our body:

•     erythema;

•     flaking of the scalp;

•     fall of hair and hair;

•     hair and dry skin;

•     deficiency of prostaglandin production;

•     blood coagulation disorders;

•     hyperlipidemia;

•     high cholesterol;

•     cardiovascular diseases;

•     altered development of the central nervous system;

•     weak nails;

•     eczema;

•     dandruff;

•     dry eye;

•     attention deficit;

•     anxiety, irritability;

•     fatigue;

•     articolar pains.

Who is most at risk of low vitamin F?

•     premature infants;

•     pregnant women;

•     those with cardiovascular problems or high cholesterol;

•     Who does little balanced diets.

Beware though also too much vitamin F can cause imbalances: allergic and inflammatory reactions, increased blood pressure, platelet aggregation, easy bleeding, immune system problems, intoxication.

Here are some examples of diet to supplement vitamin F:

EXAMPLE 1:

BREAKFAST: freshly squeezed orange juice or a cup of soy milk, 70 grams of oat bread or 30 g of muesli with 40 grams of hazelnut cream or 15 grams of almonds;

SNACK: one low-fat yogurt with fruit 0 35 grams of whole wheat crackers over an apple;

Lunch: Spaghetti with meat sauce 80 grams, more salmon carpaccio and arugula dressed with olive oil and lemon;

SNACK: 1 fruit plus 15 grams of nuts;

DINNER: Grilled swordfish steak and green salad or tofu seasoned with olive oil and salad plus a fruit spinach.

EXAMPLE 2:

BREAKFAST: a cup of plus 30 grams of granola or whole grains soy milk;

SNACK: 15 hazelnuts, centrifuged 1 green;

LUNCH: risotto with seafood more tomato salad dressed with sunflower oil, lemon and balsamic vinegar, plus a portion of grilled turkey breast;

SNACK: 15 grams of almonds or walnuts as a yogurt or fruit;

DINNER: mackerel fillets in foil or sardines seasoned with olive oil, plus mixed salad with oil seeds and olives plus 30 grams of oat bread, plus a piece of fruit.

Vitamin K: properties, health benefits, deficiency symptoms, needs and the richest foods

Vitamin K, whose real name is Koagulation vitamin was discovered in 1935 by Henrik Dam, but the mechanism of its operation was discovered only in 1974. Since then it is also known as vitamin patch, because its main role is to coagulate blood.

In essence, the vitamin K is a vitamin, which is part of a group of fat-soluble naphthoquinones, which favors the proper functioning of certain proteins, including those that form and maintain our bones and promote blood clotting.

There are different forms of vitamin K:

•      Vitamin K1: or phytonadione, that is the natural form of vitamin K;

•      Vitamin K2: ie menaquinones, which are produced by bacteria in the human gut (the quantity produced does not meet the requirements;

•      Vitamin K3: menadione ie, the synthetic version for patients who can not take advantage of natural vitamin. 

Vitamin K: properties and health benefits

Vitamin K is known for the benefits it brings to the health of the body:

•      cure bleeding disorders by promoting blood clotting;

•      It prevents osteoporosis because it increases bone density, in fact, prevent bone resorption which is why seniors should enrich;

•      It prevents disorders of bleeding and thrombotic events in anticoagulant therapy;

•      it is important for the good functioning of the liver and to prevent hepatic cirrhosis.

It must be said that vitamin D and calcium supplements can intensify the beneficial effects of vitamin K.

Uses not established vitamin K: Cancer Prevention, celiac disease, cystic fibrosis, and prevention of hepatitis C.

The absorption of vitamin K occurs in the upper intestinal tract with the help of bile and bile salts, it is then transported to the liver where it is stored.

Some factors may interfere with the absorption as:

•      l 'obstruction of the common bile duct;

•      failure to secretion of bile salt;

•      the low production of bile;

•      the presence of an anticoagulant that reduces the activity of prothrombin in plasma;

•      radiation ragi X;

•      aspirin;

•      pollution;

•      excessive use of drugs such as antibiotics, heparin, warfarin and coumadin.

Vitamin K: the daily requirement

As for adults the recommended daily dose is 80 micro grams for men and for women 65 micro grams, in case of shortage from 50 to 100 milligrams under medical supervision.

As for children, the recommended dose for a 1 year old baby is 10 micro grams per day, 15 micro grams to 3 years, from 4 to 6 years is 20 micro grams, from 7 to 10 years 30 micro grams.

For adolescents the recommended dose is: males aged 11 to 14 years is 45 micro grams; 15 to 18 is 65 micro grams, aged 19 to 24, 70 micro grams; for females aged 11 to 14 years it is 45 micro grams, from 15 to 18 is 55 micro grams, aged 19 to 24, 60 micro grams.

Vitamin K: the richest foods

Let's see where the vitamin K and what are the foods richest:

• broccoli

• spinach

• lettuce

• cabbage

• Brussels sprouts

• turnip greens

• savoy cabbage

• chickpeas

• peas

• soy

• green tea

• eggs

• pork and beef liver

• dairy product

• meat

• fruit and cereals
•  
• fermented milk

• yogurt

• dark molasses

• of safflower seed oil

• fish liver oil

• watercress

• asparagus

• beans

• olives

• pine nuts

• kiwi

• dried fruit

• potatoes

• tomatoes

• nettle

In particular they are recommended vegetables to vegetables in green leaves and fermented milk which is capable of stimulating a good production of vitamin K.

To be noted that the firing does not remove significant amounts of vitamin K.

Vitamin K: Symptoms of deficiency

A deficit of vitamin K deficiency can lead to coagulation disorders that increase the risk of bleeding.

Let's see what are the most at risk:

•     those suffering from malnutrition;

•     alcoholics;

•     those suffering from biliary obstruction;

•     Ulcerative colitis;

•     cystic fibrosis;

•     those who make extensive use of aspirin, antibiotics, anti-convulsant drugs, anticoagulants and sulfonamides.

Can occur in neonates Vitamin K deficiency linked to bleeding problems due to childbirth or surgery.

A deficiency of vitamin K can be expressed with:

•     epistaxis;

•     reduced bone density with risk of fractures;

•     fatigue;

•     restless sleep;

•     nausea;

•     colitis;

•     hemolytic anemia;

•     jaundice;

•     hemorrhagic syndrome.

Because you can be caught by vitamin D deficiency?

In adults, the causes can be substantially:

•     dysfunction of the gastrointestinal tract;

•     Use of drugs such as Warfarin and dicoumarol;

•     celiac disease;

•     liver disease;

•     reduced secretion of bile.

If on the contrary there is an excess of vitamin K what happens?

In adults it is quite rare, but in infants is more easily seen, in this case exhibit the symptoms of jaundice.

In adults it can manifest, in the case of excessive synthetic vitamin K intake, with:

•     anemia

•     vomit

•     thrombosis

•     of red blood cells collapse

•     hot flushes

•     sweating

•     itch

•     tightness in the chest;

If you are abused supplements will be better to exclude for a while 'it from the liver, yogurt, spinach, cabbage, cauliflower, broccoli, Brussels sprouts, potatoes, peas and tomatoes.

Warning: intravenous or intramuscular injections of vitamin K can cause allergic reactions so anaphylactic reactions, shock, flushing, diarrhea, cardiac and respiratory arrest attack. Therefore must be diluted and administered under medical supervision.

Warning: Vitamin K can interfere with the following supplements: l 'medicinal herb (Medicago sativa), American ginseng (Panax quinquefolius), and the' Angelica (Angelica archangelica).

Palm oil: is bad for health and the environment? It is carcinogenic?

You may have heard of palm oil, basically what is known is that is bad for health, but that is all too often in snack foods, in bakery products and confectionery.

But this oil palm where it comes from? What is its history? It 's really a carcinogen? Because it is bad for your health and that damage creates? In what foods is it? And above all, because it is one of the most used oils in the food industry? We try to answer all these questions.
Palm oil: origins and history

Palm oil is derived from the fruit of the oil palm (Elaeis guineensis, Elaeis oleifera and Attalea Maripa); while from the seeds we get the palm kernel oil, both are saturated non-hydrogenated vegetable oils.

It is an oil that has spread from the West African countries where it was used as a cooking oil, were some European merchants to take him to Europe although with many difficulties because Africa was reluctant to trade it. When it spread to the west, the British used it to lubricate the machines and to make soap. In 1910, oil palm spread to Malaysia and plantations were managed largely by Scottish and British. Currently, Malaysia produces nearly 40% of imported oil in the world palm. In 2007, palm oil, becomes the second most popular edible oil, after becoming the main ingredient in soaps, also becomes a food ingredient and if it also uses as fuel. To date, palm oil is the most widely used vegetable oil in the world.

Palm oil: the machining process

From the palm fruit oil is obtained; initially this oil is reddish due to the high content of beta-carotene, it is solid at room temperature and hour of violets, also is sweetish. During refining, carotenoids and antioxidants are destroyed by boiling which also provides bleaching and deodorizing, oil becomes whitish-yellow and there are only saturated fats (so originally it is not harmful). At this point it is ready for the food industry.

From the seeds of the palm it is obtained instead of the palm kernel oil: the seeds are separated from the fruit, are dried and ground and then it yields a product from the top of lauric acid rate, of whitish yellow color, which is melted and used in the preparation industrial cakes, icings, etc ... and it's high in saturated fat than palm oil.

Both oils contain:

•      Saturated fatty acids;

•      glycerol;

•      Monounsaturated oleic acid;

•      Myristic acid;

•      Lauric acid (only the palm kernel oil, saturated fats);

•      Caprylic acid;

•      Capric acid,

•      Pentadecanoic acid;

•      Palmitic acid (saturated fats);

•      Palmitoleic acid;

•      Magarico acid;

•      Stearic acid (saturated fats);

•      Oleic acid;

•      Linoleic acid;

•      α-linolenic acid;

•      Arachidic acid. 

These components determine the uses for which the palm oil, seeds or fruit, is used as:

•      cosmetics (lauric and myristic acid to the surfactant);

•      food industry (confectionery, in particular);

•      saponification;

•      detergents;

•      lubricants for machines;

•      fuel;

•      feed production.

Palm oil is harmful to the environment?

Before delving into the topic that concerns us, we mark a well-known environmental impact of palm oil. In truth it is a renewable source of energy, particularly as a fuel. The problem lies in the fact that it must be a greater production, which would involve a substantial deforestation, also with the results of a significant carbon emissions. In some areas, before you can cultivate oil palm it had to drain the land and burn hectares of forest with considerable environmental and global warming impact, even causing 80-100% disappearance of animal species that lived .
Palm oil: is bad for health?

Here is the age-old question: palm oil which creates damage to our body? It 's really a carcinogen?

Do you ever read the ingredients of the products you buy? If you do not often time to do it (help with the app Edo which is terrific) and you'll discover that palm oil is found in many sweets, snacks and bakery products.

Because palm oil is used by the food industry? Because it is cheap (given that the price of butter is about 4 times higher), it has excellent flavor, is tasteless, has an 'excellent oxidation resistance, it is a solid fat such as butter and then makes the creamy foods without affecting the flavors, also used to preserve the food longer and gives strength to the product at room temperature.

Thus, the palm oil is bad for health? We will answer you right away saying it is not a poison, from the nutritional point of view is undoubtedly better than the hydrogenated fats, which were previously used very frequently in the food industry. But from there to think that the consumption does not present risks to the health of consumers up is long. Palm oil, just like butter, contains an amount of saturated fatty acids very high compared to other oils, for example, of the fat in 100 grams of palm oil, 47.1 grams are saturated, compared with 48, 8 grams of butter and just 16.3 grams of olive oil. So, if you take in large quantities it is harmful to the health of the heart, arteries and blood circulation. And given that palm oil is virtually everywhere and is easily combinable during the day, the risk that can cause damage to our health is very high. You can also say it is an unnecessary surplus of harmful fats that are best avoided!

Palm oil is carcinogenic? Several sources, including one of the Mario Negri study, show that to date there are no studies proving the link between palm oil and possible carcinogenic effects. The bond to be emphasized is that obesity-onset cancers, because the excessive consumption of saturated fats (palm oil, butter, lard, milk) without burning them with adequate exercise, tends to make you fat, and l ' obesity, as known, is a recognized risk factor of cancer.

As we said before, originally palm oil is red and it is not so harmful indeed, it contains:

•      co-enzyme Q10 (ubiquinone);

•      Vitamin E (tocopherols and tocotrienols);

•      betacarotene;

•      Vitamin K;

•      magnesium;

•      phytosterols;

•      glycolipids.

With the refining process instead just it keeps fat.

In addition, palm oil unrefined would healing and antimicrobial effects.
Palm oil: contraindications

What are the health risks as regards the refined palm oil consumption?

The refined palm oil would cause:

•      cholesterol: Some studies indicate palm oil among those who advised against saturated fat should reduce the level of cholesterol;

     increases cardiovascular risk factors: says a search performed by the Center for Science in the Public Interest.

•      coronary artery disease;

•      pancreatitis;

•      diabetes ;

•      oxidative stress at the cellular level;

•      obesity. 

Let me clarify that, if it is occasionally consumed palm oil does not create serious damage to health, creates them, however, if consumed in large quantities, especially in children.

Let's say that at most, palm oil may be good for frying, because it stands up well to the temperature but otherwise is totally discouraged.
Where is palm oil?

The palm oil is present in many foods, especially in:

•      snacks;

•      snacks;

•      ice cream;

•      cookies;

•      confectionery;

•      margarine's;

•      bakery products;

•      and even in many children's foods, such as biscuits for babies and milk powder.

Attention, therefore, always check the ingredients of the products you bought, and avoid those that contain palm oil or otherwise consumers sporadically. They prefer the home-made snacks, avoiding even the butter, and using good fats for health. In any case, the best oil is the extra virgin olive oil.

The meat is bad for health? It is carcinogenic?

Hands up who has not heard these days the alarming cries of the mass media, about the fact that meat is bad for health and excessive consumption can cause cancer?

Yes, ladies and gentlemen, we discovered the hot water. It could have been worse? There 's been worse, after we discover why. In this mishmash of reassurance, media terrorism, alarming messages, carcinogenic nightmares we should keep in mind some fundamental point:

•     The media are also driven to create alarm and media terrorism today is the serial killer, tomorrow is the ISIS, the next day is an old disease 40 years ago that nobody knew more the existence and another day is the shift some food that inevitably will be our Executioner.

•     Chicken, beef, sheep, pigs ... who does not remember a scaremongering of some animal? Now it's up to the meat in general.

•     Eating too much meat is bad for your health, you do not need the media alarmism, you already knew!

•     Keep an eye on the news: in a few days we'll talk about natural disasters, ISIS, vaccines or tuberculosis. And the issue "meat is bad for health?" Or "meat causes cancer?" Will fall into decay.

•     The fish is polluted, even fruits and vegetables are not far behind (because we no longer speak of the fires of the earth?), Even confectionery and soft drinks in the long run are carcinogenic. The problem is not the meat itself, is just another reverse gusset evolution of our food chain. 

The reverse evolution of our food chain

The meat is bad for health? I would say yes, at least too much doubt. It is more or less evil than sixty years ago? From here the topic reverse evolution.

More than sixty years ago, meat was a food to be eaten on Sundays only mainly because expensive, but if we follow the trend of eating habits of our society we see that the meat from the Sunday passed virtually almost every day of the week: at the expense of the Mediterranean diet. And with all due respect to legumes, vegetables, rice, pasta and bread and we do a nice steak and go. Accomplices fast food and various fast burger, which sell meat stuffed buns approved by slurp in a second.

The West, but especially our country has evolved its own style food for the worse, worsening state of its polluting healthy food, altering the properties and flavor, and putting on the market the famous junk food that we like so much and hurts us three times as much meat.

The meat was hurting too sixty years ago? We face another issue: the meat we consume today is much more padded of medicines and hormones than once and sausages contain phosphates, nitrates, various preservatives and additives in greater quantities than the time to which we refer. We could never compare one product ham from a pig bred in the house that we buy at the supermarket. That's why the meat is bad for health.

WHO warning: cold cuts and meats are carcinogenic
The consumption of meats, sausages and all kinds of meat is carcinogenic and probably this also that of red meat: the alarm comes on WHO cancer research agency, the World Health Organization. The IARC (International Agency for Research on Cancer) - who has prepared a report on the basis of more than 800 studies on the link between a diet that includes animal protein and cancer - points out that the data confirms the current recommendations "to limit the consumption of meat. " The agency includes the pork in red meat, along with that of beef, veal, lamb, sheep, horses and goats. (Source: The Time)
But because the meat is bad for health?

Animal proteins that are modified by the meat processing undergo alterations, harmful for our body. In addition, the meat contains saturated fat and heme iron. Put simply excessive consumption of meat, especially the processed meat and the red entails:

•      hypercholesterolemia;

•      obesity;

•      increase in colorectal cancer;

•      high insulin levels in the blood;

•      inflammation of the intestines;

•      Alzheimer's disease;

•      cardiovascular diseases;

•      hypertension;

•      damage to the excretory organs;

•      Parkinson's disease.

Many of these diseases are caused by the heme iron, or iron content of animal meat. This type of iron, in contrast to the plant, is not disposed by the body, for so if there is an accumulation this can be harmful causing the above diseases, in particular cancers (colorectal, endometrial, gastric cancer, cancer of the ' esophageal squamous cell cancer of the esophagus and stomach, lung and breast cancers). Recent addition, studies have found that the heme iron causes bowel irritation, inflammation and the consequent production of cancer cells.

Red meat is bad for health? We draw conclusions.

After the bomb exploded, the media assure us that the alarmism is preventative, ie, only the excessive consumption of red meat and meat products (sausages, sausages and canned meat) may cause cancer and it is just a warning if thus far you were fans of sliced and charred steaks now you know are bad for your health and it is advisable to decrease the frequency with which you eat them.

How much red meat you can eat a week? Although excessive consumption of red meat is bad for your health, eliminate it altogether it from is not recommended because red meat is an excellent source of protein, essential amino acids, minerals such as iron, phosphorus, potassium and B vitamins So , red meat should be taken in moderation, the advice is not to consume doses greater than 500 grams per week.

The white meat is bad? As for the white meat (poultry and rabbits), experts say only that there are no sufficiently reliable studies and therefore can not comment on or in one way or another, even if the knowledge of the molecular mechanisms that make the red meat potentially carcinogenic (the presence of iron EME) allows us to say that the white meat (that do not contain this compound) are probably more secure.

What is right to do? Back in the old days, the good old Mediterranean diet varies where you consume a different food every day and never more than twice a week. Maybe introduce various foods, even oriental such as sushi, seaweed and soy.

He immediately spoke of insects and the ability to find them, not so soon, the counters of the supermarkets. Unfortunately I find it a nonsense, I'm not a food that is part of our cultural tradition, most of us do not find him attractive and sooner or later you would end up discovering that they are fed with growth hormones, so it is not a wise idea .

We have our food identity, we just have to rediscover it, watching with a benevolent eye on the food cultures of other countries (more towards the east and west). Do not you agree?

Probably if Mediterranean diet, if we started to be interested to powers of those long-lived populations that practically do not know the Western diseases, we can eliminate many of our, or at least reduce them, no longer create alarm by newsboys.

However in the near future we can expect that on the packaging of meat scribe: damages your health and consume with caution. Waiting for the next alarmism about insects.

In the meantime, do not drink alcohol, do not smoke, remove the peel the fruit, do not eat snacks or junk food, limit the consumption of coffee and make movement during the day, preferably outdoors.

REISHI MUSHROOM: Property, benefits and contraindications

The Ganoderma lucidum or Reishi is a species of commensal fungus that grows wild on the oaks and the chestnut trees. Why so much it attracts attention? It is now many years that the fungus Ganoderma lucidum has been studied because of its beneficial properties for our health, not surprisingly it is used in traditional Chinese medicine as a remedy, from the time of the Ming Dynasty. According to a doctor who lived in the era, the fungus guaranteed a long and healthy life, a real elixir.

There are two varieties:

•     Red Reishi, which is characterized by the color that is shiny when the fungus is young and rather more opaque when the fungus is mature. Also it stands out for the shiny stem, knotty. The elastic pulp from woody flavor. The hair can reach 15 cm in diameter.

•     Reishi black, it is a very common variety in China, is smaller than the red, is dark in color and the hair is not round but irregular.

There are other species, but these two are the most common.
Ganoderma lucidum: composition

We deepen the chemical characteristics of the fungus Ganoderma lucidum:

•     Polysaccharides, peptidoglycan and heteropolysaccharides;

•     Triterpenes (acids Ganoderic classified of A to Z);

•     Minerals (iron, zinc, manganese, magnesium, potassium, germanium, calcium);

•     vitamins B, C, D;

•     Pantothenic acid;

•     amino acids;

•     Sterols and substances cortisone type;

•     Adenosine and guanosine;

•     LZ-8 protein.

Ganoderma lucidum: healing properties and health benefits
This fungus, some studies have real medicinal properties:

•     antihistamine;

•     hypoglycemic;

•     analgesic;

•     hepatoprotective;

•     anti-hypertensive;

•     cholesterol lowering;

•     antiplatelet agent;

•     muscle relaxant;

•     sedative CNS;

•     inflammatory;

•     cancer;

•     Non-allergy;

•     antibacterial;

•     antivirals;

•     antidepressant;

•     antioxidant;

•     It stimulates the immune system.

The triterpenes are in large part responsible for half of the properties of reishi mushroom, for example, reduce allergies, improve liver function, also have hypotensive properties. The polysaccharides instead have anti-tumor properties and immunostimulants, while adenosine and guasin have antiplatelet and muscle relaxant effects, and antithrombotic action.

It is also supposed that this kind of mushroom has preventive health properties in respect of diseases of the bronchi, which will improve the cortico-adrenal function and which also is able to hinder the HIV virus.

As shown reishi mushroom is a friend of the heart, because it lowers cholesterol, improves circulation and is hypotensive.

Among the many properties include the ability to protect and facilitate the hepatic functionality, it is especially recommended for diseases such as hepatitis and cirrhosis.

Often it is taken as a remedy for inflammation of the bones, especially the cervical muscle spasms.

Among the benefits that also exist there is the importance of take under control the blood glucose.

It 'important to note that between the healing properties of reishi there is to slow down and reduce the production of histamine, thus it has a benefit on the front of allergic diseases.

Less known are the purifying properties, in fact, this fungus helps to clean the blood and remove toxins in the body.

It must be remembered that the Ganoderma lucidum is not a drug, but may be taken as a supplement to assist medicinal therapies, behind medical consultation.

Its use is particularly recommended in the event of great physical and mental efforts, in case of fatigue, anxiety, insomnia and stress or ease in contracting evils of the season.

Ganoderma lucidum: contraindications

The intake of Reishi mushroom is not recommended for immunosuppressed patients who have undergone organ transplants or in those who take anticoagulant drugs.

It is also not recommended during pregnancy and lactation.

It is also not recommended to take in that is intolerant to a more chemical components, to those who suffer from food intolerances and allergies in general. Also recommended to the hypotensive and hypoglycemic.

Possible side effects:

•      dizziness;

•      bone pain;

•      indigestion;

•      skin rashes and dermatitis;

•      dry mucous membranes;

•      epistaxis;

•      abdominal pain;

•      dysentery.

If you are making use of the integrator or you consume the mushrooms and you experience unpleasant symptoms is good to immediately stop taking it and consult a physician. It is advisable to take it in moderation, not long periods.

Ganoderma lucidum: use

The reishi supplement is taken on an empty stomach in the morning with supplements of vitamin C and plenty of water. The improvements, if it leads a normal lifestyle, are evident after ten days.

The integrator quality depends fundamentally on how it was grown the fungus and the extraction of the active ingredients, in this sense, the Japanese industry is much more specialized. It is advisable to look for when buying certified, labeled products and to reject those of dubious origin (it is better to opt in health food stores and on the Internet for certified organic). If you want to buy, look at the many offerings on the Amazon site: Ganoderma lucidum on offer.

The fungus can be eaten fresh or dried, always cooked. The peculiarity of the black reishi lies in its being bitter and woody, for this reason is not used to consume it directly, but it is used for teas and herbal teas, considered miraculous in Chinese medicine.

Tips to consume Reishi mushroom:

•      soup;

•      herbal tea or infusion;

•      macerated;

•      dyeing;

•      you;

•      capsules.

Curiosity: there is also coffee with Ganoderma Lucidum.

Green Tea: properties, health benefits, uses and contraindications

Green tea has long been well known in the West, is mainly consumed for its beneficial properties, so as to be considered a true natural cure.

The typical Eastern drink, has its historical roots in a legend: one day the Emperor Shen Nung of China (2737 BC), was sitting by a tree while drinking a cup of hot water, when it fell a leaf in the cup was born tea, a drink which he found refreshing and invigorating. Since that time spread the cultivation of the plant, although originally this drink was reserved to high social classes, the poor must continue to consume "white tea" or plain hot water.

Following the spread of green tea, these passes from being a simple drink to a moment of conviviality and refreshment up to replace meals or assist the preparation of a meal (one typical of the poorer classes was the Ochazuke, or leftover rice immersed in boiling tea with the addition of what you could find, vegetables, a little 'fish or anything).

Over time we have created different mixtures with different qualities and strengths, among them there is green tea, made from the leaves of Camellia sinensis that during work does not undergo oxidation or fermentation, the leaves are subjected to roasting, then dried and rolled . The most valuable qualities can be traced back to the Pu-Erh and Tuocha dynasties and the Song and Ming dynasties.

The plant of green tea is not difficult to recognize: it is an evergreen shrub with oval leaves the serrated edge, of a glossy green, the flowers are small and white with a golden hue in the center date from the stamens. It prefers tropical and subtropical climates.

There are many varieties of green tea, too long to list, due to different zones of origin, different types of crop and variety of processes.

Green Tea: properties and health benefits

The findings on green tea never cease to amaze us. They have millenarian his studies on the beneficial properties of green tea, taken by the monks who have written about this drink books and treatises praising the healing benefits.

In trials it was found that has more antioxidant properties of black tea; that contains less caffeine; It is able to inhibit the proliferation of tumor cells; which can be useful as a natural remedy for various ailments and that it is able to preserve youth and therefore has always been considered a true elixir

We see the chemical composition of green tea:

•      vitamins B, K, E and C;

•      flavonoids, flavonols and flavonglycosides (kempferolo, quercetin, mirecitina, and their glycosides);

•      polyphenols (catechins, epigallocatechin, epicatechin gallate, and epicatechin);

•      alkaloids (caffeine, theophylline, theobromine or protein);

•      phenolic acids;

•      hydrolysed;

•      saponins;

•      minerals and trace elements (zinc, aluminum, manganese);

•      amino acids.

Among the most important substances contained in green tea we include:

•     tannins, catechins but especially epigallocatechin substances that would help to prevent cancer and various types of viruses;

•     saponins which help control the level of cholesterol in addition to protecting the gastrointestinal tract from cancer and strengthen the immune system;

•     vitamins, especially the high content of vitamin C which helps the body to defend itself from attack by viruses and tumor cells, while vitamin B protects nerves and brain, favoring relaxation and focus at the same time, helps the proper functioning of metabolism, promotes normal cell growth by strengthening skin and hair while vitamin E fights the spread of free radicals and vitamin K helps blood clotting and the proper functioning of the liver and kidneys.

Let's see a summary of the beneficial properties of green tea:

•     fights cholesterol and balances the blood sugar, therefore, is to prevent diabetes and arteriosclerosis, protects and stimulates the functioning of the pancreas;

•     It protects the heart, as mentioned above helps to keep clean the arteries from bad cholesterol obstructions;

•     It protects the brain, helps brain cells to repair and protect against neurodegenerative diseases and disorders of the nervous transmission;

•     It slows the aging of the whole organism, because its components are fighting the spread of free radicals and promote the repair and cell multiplication;

•     it prevents the formation of stones, thus consuming green tea is an important gesture that facilitates purifying the diuresis and helps the excretory organs in their task and protects them from diseases;

•     It protects and stimulates the immune system, thus avoiding exposure to the virus and hinder their development;

•     effects Gastrointestinal benefits, green tea aids digestion, regulates metabolism, it contributes to the elimination of fat and protects against cancer; 

• diminishes the sense of fatigue, it helps relieve stress and tension and has an invigorating effect on body and mind;

•     anti-inflammatory properties, in fact green tea helps fight inflammatory processes in the bones and joints;

•     anticancer properties, green tea prevents the formation of dependent tumors of the lung, breast, colon, stomach, ovary and prostate;

Green Tea: preparation, uses and contraindications

Tips to prepare a good cup of green tea:

•     First, the most important advice is to use a ceramic tea pot that already has been boiled tea, because it will be able to appreciate more aroma and flavor. Then you should warm up both the cup teapot and then proceed to water heating.

•     Secondly, when you prepare a cup of green tea, the water should not boil, but when heat radiates steam is ready. It is left standing for two minutes without burning.

•     Then proceed to the infusion of green tea in the teapot, it seems that if you leave for more than five minutes, the tannins prevail on caffeine making tea less "exciting" unfortunately I have tried it and it does not seem to be true, but it may depend the nerves of everyone, my parents would not tolerate neither tea nor coffee. In fact the infusion should not exceed two minutes.

 'preferable to use the leaves arranged in a filter, but also the sachets are fine.