· Zinc-containing wheat bran, egg (yolk), liver, nuts, onion, seafood, sunflower seeds, sunflower seeds, wheat germ and whole wheat.

· Magnesium: whole grains, fish, soy, milk and meat help maintain adequate levels of magnesium in the body and, therefore, to prevent cramps.

Vitamin A: whole milk, butter, oily fish, egg yolk, liver, kidney, green vegetables and yellow or red, carrot and fish liver oils are ricosen it.

Vitamin C: Fresh fruit, vegetables, red, green and yellow, as well as citrus fruits, contain a large amount.

Vitamin D: Found in fish liver oils, egg. butter and fortified milk.

To take into account …
· Avoid consuming milk, coffee and tea along with iron supplements because they have substances that interfere with absorption. However, the consumption of foods rich in vitamin C, combined with iron foods helps increase absorption of this mineral.

· Prepares simple cooking foods such as steamed, grilled, boiled or baked, as it is digested better.

· Eat slowly, chew well and avoid “snack” between meals.

• In case of vomiting or nausea finds that cold foods are better tolerated than the calientesy boiled or steamed instead of fried.

· If you see the appetite, increases food intakes (five to seven per day), decreasing the volume of each.

• The breakfast must be complete and varied: dairy products, fruit, protein (ham, ham, cheese) and breads or cereals.

· Monitor the consumption of fruit, as it contains sugars that can promote weight gain. Takes no more (or less) three to four pieces a day and increased consumption of vegetables rich in vitamins, minerals, fiber and less caloric value.

· After eating esmérate in cleaning the mouth and teeth, as hormonal changes favor acidic saliva and caries.

· Avoid strictly alcohol, since it reduces the utilization of nutrients, provides empty calories and can cause malformations in the fetus.

· Walk or do some other exercise that will help you improve constipation and blood circulation.

· Drink plenty of fluids: water, fruit, juices and teas not encouraging. They also consume vegetables and vegetable broths.

· Believes that some inhibitors of iron absorption in the blood are coffee, tea, chocolate, dark beer and red wine.

Get folic acid
This nutrient is needed to prevent birth defects, so check these recommendations:

· Every day you take a multivitamin with folic acid you by your doctor.

· Eat foods with high amounts of folic acid as whole grain cereals, tortillas, rice, oats, beans, nuts, seeds, beef liver, chicken, beans, lentils, chickpeas, beans, peanuts, asparagus, spinach and broccoli .

· Drink orange juice daily or several times a week.

· Choose whole wheat bread instead of white bread.

· When cooking vegetables, steam or do a small amount of water.

· Choose cereals fortified with folic acid to breakfast.

· Eat beans or peas several times a week. Serve as a main dish instead

meat or add them to soups, salads and stews.

· Add to salads, fresh vegetables such as spinach, broccoli and romaine lettuce.

The omega-3 index, you know?

QUEBEC (PasseportSanté.net) March 21, 2005 – The omega-3 index could be a marker of risk is very useful and very accurate for heart disease, according to William S. Harris, an expert known worldwide for his research on omega-3 and disease cardiovasculaires1. Mr. Harris spoke at a day conference on omega-3 held in Quebec2.

What is the omega-3 index?

This index is based on measuring the amount of total fatty acids of red blood cells. It represents the combined EPA and DHA and is expressed as a percentage. The omega-3 index ideal, depending on the work of Mr. Harris, is from 8% to 10% that is to say that at this rate, the tissue content of EPA + DHA provides a cardioprotective effect maximum . “Of course, these figures could change in coming years,” Harris said, as and as we refine this tool, as it happened for cholesterol goals that have been modified over time . “
To arrive at these figures, the researcher has studied all the data on omega-3 and cardiovascular health. He has also made clinical trials and meta-analysis (unpublished work) indicate that omega-3 index is not only a better marker of CHD risk than other fatty acid levels, but also that it would be more significant than the HDL cholesterol and the rate of C-reactive protein (another marker of inflammation, the latter being increasingly associated with cardiovascular disease).

The benefits of omega-3 index

“The omega-3 index is a helpful marker. Epidemiological data show a strong association, that is to say between those with the lowest and highest levels of omega-3 index, the risk of coronary heart disease decreases by 90%. Moreover, these epidemiological data are consistent with the results of clinical studies, “said the researcher. In addition, this index seems to be independent of other risk factors and, especially, it is easily editable.

Indeed, clinical trials of Mr. Harris clearly indicate that when increasing the intake of omega-3, omega-3 index also increases. Thus a daily intake of 500 mg of EPA + DHA would achieve an omega-3 index of 8% and a contribution of 1 000 mg would achieve 10%, ie the optimal rate.

“Change the omega-3 index rising is quite safe. This can be done by eating more fatty fish or taking capsules of fish oil, and not expensive. In the United States, 1 000 mg of EPA + DHA as fish oil may cost as little as 7 cents a day, “the researcher stressed.

Deficiency in omega-3: A disaster foretold?

Other speakers present at Quebec abound in the meaning of the message of Mr. Harris: Much of the population in Western countries suffers a catastrophic failure in omega-3 in their diet. For example, analysis conducted by the team of Dr. Dewailly of 3 000 people showed that Quebecers (1 500 subjects) have an average rate sanguin4 EPA + DHA than 2%. In contrast, the Crees (1 000 subjects) is 3% to 6% and the Inuit (600 subjects), 10%. According to analysis conducted by the team of Mr. Harris, of 163 subjects not taking supplements of omega-3, only 9% were omega-3 index equal to or greater than 8% and 44% were below the threshold of 4%.

Moreover, as pointed out by the eminent cardiologist French Michel de Lorgeril, the situation is exacerbated not only by excessive consumption of omega-6, but also prescription drugs that interfere with cholesterol metabolism of omega-3 for omega-6.

What do the public health authorities?

That’s what wonders including the fiery Professor Bruce Holub5, University of Guelph in Ontario. “In Canada, the use of supplements of fish oil rather than drugs for reducing blood fat levels would save 2.7 billion dollars in health care annually,” he said in Based on the comparative costs of supplements of fish oil (30 cents a day) and medications used to reduce blood lipid levels ($ 1.70). He said the evidence of the effectiveness of these supplements are there, of course, but doctors do not offer this treatment to their patients and health care costs continue to swell enormously.

Worse still, the recommendations of Canadian and American food in EPA + DHA are quite inadequate as Michel Lucas, of the Research Unit Public Health Research Center CHUL-CHUQ. “Health Canada and the Institute of Medicine of the United States, recommend lip intake of EPA + DHA of 130 mg to 270 mg per day, while the American Heart Association (AHA) and ISSFAL6 recommend 500 mg per day for healthy people, “recalled the researcher.

Fish or supplements?

The debate remains open. It is indeed perfectly possible for healthy people to get the equivalent of 500 mg of EPA + DHA per day by eating fatty fish two or three times a week, especially those foods containing other nutrients very interesting, selenium, among others. But in fact, the average fish consumption in North America is extremely low: according to the Institute of Medicine, Americans consume so little of EPA + DHA that is equivalent to 100 g of salmon … months. And the picture is no better in Canada, according to data from Bruce Holub, Canadians do not eat a meal of fish every … nine days.