Foods that Improve Body Network

Foods that Improve Body Network
Decreased bone density as one marker of osteoporosis is often associated with lack of calcium intake. In fact, protein deficiency can also cause decreased bone mass.
To meet the daily protein requirement, it is advisable to mengasup 10-15 percent of protein of total calories. "In a plate of food, the carbohydrate content of 50 percent plus 15 percent protein and 10 percent fat,
Even so the protein should not be excessive because excessive protein will be discarded by the body and pull up our calcium so that calcium is reduced.
"Because it is not advisable to do a diet high in protein because it can affect the bones," he added.
In addition to lack of calcium and protein, a factor which gives a negative effect on bone include less weight, weight loss is wrong, smoking, excessive caffeine consumption, and high dietary sodium contained in salt, preservatives and flavoring food.

Most people know that fish, meat, and poultry is a good source of protein. Protein is needed not only to build up in body tissues, but also to repair and network maintenance.

Unfortunately there are still a few people who know that kind of crop legumes, nuts, and seeds are also rich in protein and other essential nutrients. In fact, they also contain several bioactive substances that nourish.

Here are five foods that are served to improve the body's tissues and provide nutrients essential for health and maintenance of the body, including protein, B vitamins, iron zinc, and magnesium.

5. Fish

Consumption of fish is recommended every day. This recommendation is based on positive nutritional value contained in fish. Proteins in fish are similar to those found in meat and poultry. Fat content of fish is very variable and generally lower than meat and poultry, including cholesterol content.

Some types of fish (like salmon, trout, and herring) are high in polyunsaturated fatty acids (PUFAs) or so-called omega-3 fatty acids have been shown to provide health benefits, especially associated with heart health.

4. Chicken

Chicken meat or poultry is a source of protein-rich foods and iron are easily absorbed and utilized by the body. To reduce saturated fat intake, it is advisable to only eat meat, and discard the skin. Offal or organ meats, like liver and kidneys, the heart also, is not recommended to be consumed on a regular basis because it is relatively high cholesterol content.

3. Eggs


As a cheap source of protein, eggs are also useful for preventing heart attacks. One of them by selecting eggs which are rich in antioxidants, ie, eggs from chickens fed feed containing omega-6 fatty acids lower.
"Antioxidants in chicken eggs can reduce the effects of oxidation of cholesterol in the blood that affects the narrowing of the arteries," said Niva Shapira, a professor of nutrition at the University of Tel Aviv, Israel, who conducted research on eggs.
Benefits of antioxidants is just one of a series of benefits of eggs. But you also need to be wary of cholesterol content in eggs. People who have bad cholesterol (LDL), high mengasup only allowed less than 200 mg of cholesterol per day, this means is prohibited mengonsomsi yolk because cholesterol content reaches 213 mg.

Here are tips for choosing a healthy chicken eggs.

Choose rich in omega-3 "Label eggs that contain omega-3 means a guarantee that a hen had been fed a high omega-3 fatty acid that increases levels of healthy eggs," said Kathy Nichols, a nutritionist from California. Eggs that contain omega-3 has 400 mg EPA (eicosapentaenoic acid) and omega-3 DHA ((docosahexaenoic acid). Regular chicken eggs contain only 40 mg.
Color brown or white?
Basically there is no nutritional difference between brown chicken eggs or white.
Nothing should be organic
Organic chicken egg farms means that chicken feeding livestock with organic foods and this means it will reduce the pesticides in the earth. But in terms of health, in fact this is not much of an effect due to toxins from pesticides have no effect on the egg itself.
The research team from the University of Oregon found that although labeled as organic eggs have omega-3 levels are the same as regular eggs. In other words, organic feeding had no effect on nutrient levels, so is the chicken or the stable release.

However, eggs are also often had a bad reputation as a high-cholesterol foods. So, do we need to limit consumption of eggs or avoid it altogether?
The truth is that eating eggs is not bad for health. The fact that eating eggs may trigger the risk of cardiovascular disease is a common mistake.
According to research published in the Journal of the American College of Nutrition (2000), where the research was conducted to estimate the association between egg consumption and cholesterol levels, the eggs provide important nutritional contribution to diet and not associated with high cholesterol.
This study showed that those who ate four or more eggs a week, actually have lower cholesterol levels than those who did not eat at all or only eating one egg per week.
Some researchers also believe that a substance called 'choline', which is found mainly in the egg yolks, mamapu against the harmful effects of cholesterol contained in egg yolk. Choline may help lower cholesterol levels associated with cardiovascular disease. One egg provides 30 percent of daily requirement per person, which plays an important role in brain health and reduction of inflammation.
In 2010, a Harvard research involving more than 21,000 male physicians over a period of 20 years, and at which time their average age 54 years. The study found that men who ate seven or more eggs per week, 23 percent more likely to die from any cause. However, egg consumption was not associated with an increased risk of heart attack or stroke, even among men who consumed more than seven eggs per week.
Proponents say that the eggs, the study does not provide enough evidence to blame the egg. According to them, the studies were not told about the causes of death and no information was quite clear about what-what they eat.
For extra security, you must be careful not to eat too much fried eggs because you also will consume fat from oil eggs. The key here is, do not prepare eggs by attaching too much butter or oil.

If you're really worried about the cholesterol content in eggs, you can eat egg whites only. Egg white is the best choice, especially if you are trying to reduce calories. Egg white is a fantastic source of protein, but without the fat.
One more fears that might arise when we eat the eggs is the presence of bacterial contamination in eggs. As known, in foreign countries like the United States, one in 20,000 eggs is contaminated with the risk of Salmonella, bacteria that can cause extreme suffering of the intestine.

However, this can easily be avoided if the eggs are stored in the refrigerator, thoroughly cooked and eaten immediately after cooking. Salmonella bacteria multiply rapidly at room temperature. So make sure you buy eggs at the store of existing refrigeration equipment and place the eggs in the fridge (coldest part of refrigerator and not at the door) as soon as you get home.
How much you should consume in a day?
Large egg can contain about 213 milligrams of cholesterol, which is contained in the yolk. If you want to be healthy, follow the dietary recommendations suggested that cholesterol intake should not exceed 300 mg per day.
American Heart Association states, setelur a day is still within reasonable limits to health. However, you should not consume more foods high in cholesterol such as milk, meat and poultry. If you have a disease such as heart disease or diabetes, it is recommended to consult a doctor or nutritionist regarding consumption limits


Eggs have a high nutritional value and is therefore recommended to be consumed by all healthy people. Eggs can be an important source of protein for children. Eggs are also relatively cheap compared with foods of animal origin.
Protein in eggs has very good quality, and number only slightly lower than the meat. Eggs are a source of vitamin B12, iron, and zinc. Egg yolks contain large amounts of cholesterol, but do not like dairy products and meat. So, for adults with high blood cholesterol, egg yolk consumption should be limited, for example, three eggs per week.

2. "Legumes" (legumes)

Protein content of legumes (beans) are generally similar to the meat and poultry. However, they usually have fewer amino acids (protein building block). Legumes can also be regarded as a starchy food which is the best source of dietary fiber. In addition to protein and fiber, they also provide other nutrients such as iron and zinc. However, iron and zinc from plant sources is less bioavailable than those originating in animals.

Some specific types of legumes also contain various phytochemicals. Bioactive substances have potential health benefits for a variety of chronic diseases. Soybeans and other products, such as tofu, tempeh, bean sprouts, and miso are some nuts the most widely consumed.

1. "Nuts" and "seeds" (nuts and seeds)

Nuts and seeds can be selected for inclusion in the diet. Many types of beans that can be consumed, such as almonds, pecans, pistachios, and walnuts. There are also various kinds of seeds, like sunflower seeds, pumpkin, sesame, and flax. Nuts and seeds are a source of protein and nutrients. Nuts are also high in fiber and rich in various vitamins and minerals.

Nuts are good sources of monounsaturated fatty acids and also contains essential polyunsaturated fats, the body needs to perform a number of vital processes. However, nuts are also high in fat. Therefore, these foods should not be consumed too much.

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