Fennel

The Fennel is a herbaceous plant that grows till two meters height. The bulb is used in kitchen . The fennel in addition to being used in the kitchen for its aromatic properties arising from its essential oils as Anethole ( aniseed flavor very similar and that is used to produce the sambuca), has many beneficial properties.

The Fennel, is one of the less caloric foods in the world so great for a low-calorie diet (31 kcal per 100g ), it is also relatively very low in fat and rich in fiber. It is a food that is able to satisfy without making you fat.
The fennel is rich in minerals, especially potassium but also calcium and phosphorus.
It is also rich in vitamin A, vitamin C and some B vitamins
Fennel is also used to detox the blood and it  helps to improve liver functions .
It has diuretic effects being rich in water (90%) and mineral salts , it helps to eliminate toxins from the body.
It stimulates the appetite thanks to the principles of its aromatic essential oils.
Fennel is also a remedy for digestive problems, indeed, incompatible with the principles of fermentation and the formation of intestinal gas , which occur especially after heavy lunch or dinner , in fact
Anethole guarding function against the abdominal contractions .
It has a decent amount of antioxidant flavonoids such as rutin and isoquercitrina .
Last but not least, the phytoestrogen content in fennel helps to balance hormone levels , helping women who have just given birth to produce milk but also to relieve the symptoms of menopause and menstrual disorders .

Banana

The banana is one of the most popular fruits in the world.

It is composed of water, carbohydrates, fiber, protein and very little fat ( 0.3 %).

It is rich in vitamin C and potassium. Banana has also other vitamins such as pro vitamin A, vitamins B , such as B1 and B2, PP as well as potassium, calcium, phosphorus and iron and magnesium.

The banana contains a lot of simple sugars : sucrose, glucose and fructose.

Thanks to these sugar banana gives you energy so its consumption is recommended to sportsmen, the result is a steady energy and no feeling of stomach hole .

Thanks to the contribution of glycogen banana is also recommended after sport activity to restore vigor to the muscle fibers .

The banana is also able to ease the symptoms of gastric ulcer , in fact stimulating the production of mucus is facilitated wound healing ulcer created .

Due to the high amount of potassium and low in sodium, the banana helps to lower blood pressure and regulate heart function .

Potassium is a mineral that also acts significantly on hypertension and related diseases , such as heart attacks and strokes .

The iron present in the banana stimulates the production of hemoglobin , allowing an improvement in the health status of anemic

Among the B vitamins , vitamins B2, which facilitates the elimination of toxins and ensure the health of hair , skin and nails .

Moreover, the presence of B vitamins in bananas help to control the nervous system.

Magnesium

 

Magnesium is a mineral salt very important for a large number of functions in the body. It brings to the body a considerable benefits.

We can find magnesium in the  muscles and bone tissue,

The all amount in our body is around 20/25 g .

It' been shown that magnesium improves cell regeneration, increases the elasticity of the tissues is useful against oxidation and acidification .

Magnesium help against allergies, prevents osteoporosis and food intolerance consequently decrease.

Magnesium brings many benefits for the heart as the heart gets older as they are reduced magnesium levels: a good muscle function depends on the elasticity of the tissue ( the heart is a muscle) and magnesium helps the tissue be elastic.

The lower the magnesium and increased calcium deposited it creates a tendency to muscle contractility .
Magnesium reduces fatigue for post workout muscle soreness.

More a muscle is trained and contains more phosphate groups on the ATP cell (which is the carrier of energy to cells ) and these groups are linked by magnesium, and magnesium deficiency becomes in a reduction in force.

Magnesium facilitates the use of certain vitamins such as B vitamins , vitamin C and vitamin E, and helps in the absorption and metabolism of other minerals such as calcium phosphorus and potassium.

Calcium and magnesium should be treated in constant proportions , increasing the absorption of calcium necessary to increase the absorption of magnesium to make up for this excessive calcification.

People often suffer from magnesium deficiency because nowadays the magnesium in food is not high.
Low levels of magnesium are common in people who suffer from migraines frequently and also processing and cooking food causes loss of magnesium.

The fruit is  not very rich in magnesium , the only fruit that has significant doses of magnesium is the banana. The vegetables that contains magnesium are those with  green leafy like spinach that is very rich in magnesium

Vitamin B3 (Niacin)

 

Niacin is a vitamin belonging to the B group vitamins (B3) , so it is a water soluble vitamin , but different from other vitamins is resistant to heat and light.

Niacin acts as a coenzyme in the metabolism of proteins, fats and carbohydrates , that is involved in the conversion of food into energy. By entering the combustion of nutrients in our body ensures the growth of all tissues and healthy skin and hair. By intervening in the process metabolic also helps burn more fat and lose weight.

Niacin appears to prevent pellagra , which is why it is also called Vitamin PP ( Pellagra Preventive factor) . In patients suffering from pellagra administration of large doses of niacin seems to have very positive effects that lead to healing.

Albeit with a balanced diet is practically difficult to have deficiencies of this vitamin , symptoms of deficiency are manifested by muscle weakness , fatigue, loss of appetite and indigestion .

Vitamin B3 is found mainly in the liver of beef and pork but also yeast , soy , potatoes , fish , and eggs.

Chili

The chili is a herbaceous plant native from Mexico. It is used to flavor many dishes.

The chili is rich in vitamin C as well as vitamin A, B2, E, PP.
If you used it in moderation it can bring many positive benefits. Chili is also an excellent antioxidant (rich in flavonoids).
But the element that distinguishes Chili is the capsaicin. Capsaicin is an alkaloid that gives to chili the effect of spicy. Chili is an antibiotic, antibacterial and fight the formation of intestinal gas. Chili prevents atherosclerotic occlusion of the blood, it is a vasodilator and helps to increase blood circulation, reduces the level of bad cholesterol.
Capsaicin, aids digestion by stimulating the secretion of gastric juices. The heat produced in our body from the cayenne increases the basal metabolic rate and therefore is a key thermo genic.
It seems to help as well to fight hair loss because by increasing the blood circulation would have positive effects on the lives of the hair bulbs.
As anticipated, however, the use of hot pepper is positive if it is not abused and you do not have gastrointestinal problems.

Also eaten in excessive amounts causes severe irritation to the mouth and burning sensation to it, as well as the tongue and throat.

Free Radical

Free radicals are atoms or molecules with at least one unpaired electron (missing one or more protons last ring atom). These molecules are very unstable and go in search of the electron lost by stealing an electron to the neighboring molecules, giving rise to other radicals. Is thus to give rise to a chain reaction that long can cause dangerous damage.

Normally free radicals are formed in our body when we turn oxygen into energy (oxidation). The 95% of the oxygen we breathe is transformed into energy; the remaining instead gives rise to free radicals. This is a normal process that our body, if it is healthy, can handle themselves. Furthermore, a minimal amount of free radicals is useful to eliminate germs and bacteria from our body.

But free radicals can also be formed by exogenous factors other than biochemical oxidation.
 

For example, smoking, alcohol, drugs, medicines, rhinestone-being as intense and prolonged exercise, sunlight, and smog and polluting gases. These are some of the most important factors that increase the number of free radicals that are formed in the body and that we are not able to completely neutralize alone.

The effect of the continuous formation of free radicals is evident especially in the premature aging of cells and in the onset of various serious diseases such as cancer but also in Parkinson's disease and Alzheimer's.

To guard against an excessive number of free radicals must take antioxidants such as vitamin E, vitamin C, carotenoids, etc.. etc..

In this blog you will find a lot of information that I have collected among the different books that I have read and among the various information I find on the internet.

Minerals

 

The minerals are inorganic elements needed by our body for daily activities and for our health.

They are present in small amounts (from 5% to 6%) in our body.

Unlike carbohydrates, lipids and proteins minerals do not provide energy to the body, but different from the vitamins, minerals have plastics functions.

They give strength to the bone contributing to its creation and growth.
They are also essential for the osmotic regulation of our body that allows the cells to live in an optimal environment, therefore live longer; in practice they balance our water balance.
Since our body cannot synthesize minerals, we need to assimilate them through the water and other foods.
For example, mineral water is a source of dietary minerals, so it is necessary to drink plenty of water throughout the day. Our body takes about twenty minerals, but not all in the same quantities, are divided into macro those present in order of a few grams and trace elements present in the order of milligrams.

Vitamin E

 

Vitamin E is a vitamin good for many reasons but the most important one is because it is a powerful antioxidant.

It is a fat-soluble vitamin formed by an element called tocopherol. As an antioxidant vitamin E prevents damage caused by free radicals that are formed in the processes of oxidation, protects the body from damage by pollution and damage to the skin from UVA and UVB rays.
Vitamin E protects the cells of the lungs continuously in contact with oxygen, and especially the white blood cells that help to fight diseases, it has been shown that high levels of vitamin E in the blood leads to high levels of immune functions.
Prevents all types of degeneration due to aging such as Alzheimer's disease, slows the aging of the heart and its functions, it protects against heart disease, prevents bad cholesterol from being oxidized and commences to clogging of the arteries. It fights the formation of tumors as it protects cells and DNA from damage that can turn into cancer .
There are those who say that vitamin E can slow down or even stop the progression of Parkinson's disease.
Vitamin E increases the resistance of the sport as it allows the muscles to be able to work with less oxygen, it also helps to prevent the occur of night cramps. A balanced diet does not involve hull of vitamin E deficiencies were found in subjects with metabolic problems. Vitamin E is very unstable, sensitive to light and heat, also to be well assimilated must be accompanied by vitamin C, this fruit and vegetables rich in vitamin C are great supplements of vitamin E. Among these mention Kiwi, Avocado, Strawberries , Raspberries, but also broccoli and cauliflower.