Tip 1: Which foods contain sulfur-containing amino acids
Tip 1: Which foods contain sulfur-containing amino acids
Sulfur-containing amino acids include taurine,cystine and methionine. They have a great impact on the health of the body and the normal functioning of organs and systems. To maintain the optimal level of these amino acids, it is necessary to include certain foods in the diet.
Taurine and its role in the human bodyTo amino acids, which include sulfur,is taurine. In the body, it is present in the central nervous system and in particular in the brain. On average, the content of taurine in the body is 1 g per kilogram of body weight. The main sources of this amino acid are any fish and seafood (eg, shellfish, crabs). In its natural form, it is found in breast milk and in some types of meat.
With a low level of taurine in the body, heart disease can develop, the development of the retina in the eye may develop, and the skeleton may slow down.Taurine participates in the processes of energy transfer,promotes the removal of toxins from the body. It regulates the concentration of calcium and stabilizes the cell membrane. Taurine takes part in the process of formation and maintenance of good health, for example, plays a role in normalizing the level of fluid in muscle cells, affects the level of adrenaline and insulin, the digestion of fatty foods, metabolism, cholesterol, the immune system, the production bile, sperm. Taurine is necessary for the optimal development and functioning of the central nervous system, it has a useful effect in stress, mental activity, in the generation of extreme energy.
What foods contain cystine and methionineCystine is a replaceable sulfur-containingamino acid. It promotes the process of digestion, can neutralize some toxic substances and protects the body from the effects of radiation. Cystine is one of the most powerful antioxidants, its action is enhanced by the simultaneous intake of selenium and vitamin C. This amino acid contains foods with a high level of protein: meat, chicken, fish, dairy products, seeds, nuts, beans, oats. Some of the cystine is present in broccoli, Brussels sprouts, onions, garlic, red pepper.
The lack of methionine can lead to atherosclerosis.Methionine refers to the irreplaceable sulfur-containingamino acids. It is required for biosynthesis of biologically important compounds in the body. This substance contributes to the normalization of fat metabolism, has a moderate antidepressant effect, participates in the development of immune cells, plays an important role in the normal activity of the nervous system. Methionine has a stimulating effect on cholesterol metabolism, restores kidney and liver cells, helps to remove toxins from the body, improves overall tone, prevents excessive fat deposition. Methionine is found in the following foods: meat, eggs, fish, sesame seeds, cereals (oats, wheat germ), almonds, corn, beans, peanuts, lentils, brown rice, buckwheat, pearl barley, semolina, millet. The greatest amount of this amino acid is found in chicken and beef meat, beef liver, eggs, cod.
Tip 2: Which foods contain amino acids
The cells of the human body basically consist ofof proteins, the reserves of which must be constantly replenished. The use of these elements depends on their saturation with amino acids, which carry out the synthesis of these same proteins in the body. It is important to know in which products you can find amino acids to replenish the stock of necessary elements from natural sources.
What amino acids are needed for a person?The list of essential amino acids includes valine,isoleucine, leucine, lysine, methionine, tryptophan, phenylalanine and threonine. Valine, restoring damaged tissue and muscle metabolic processes, which supports the normal exchange of nitrogen in the body, is found in meat, mushrooms, dairy and grain products, as well as in soy and peanuts. Leucine protects muscles, is a source of energy, helps to restore bones and skin, lowers blood sugar levels and stimulates the content of growth hormone. Leucine is found in nuts, meat, fish, brown rice, lentils and most seeds.
In total, there are twenty proteinogenic amino acids, nine of which the body can not synthesize in sufficient quantities on its own.Without isoleucine, hemoglobin synthesis is impossible, andalso stabilization and regulation of blood sugar levels. This amino acid, necessary for athletes and patients with certain mental illnesses, is found in fish, cashew, almonds, chicken, eggs, lentils, soy, liver, rye and seeds. Methionine helps to process fats, prevents their deposition on the walls of the arteries and in the liver, promotes the digestive process and is useful in osteoporosis, chemical allergy and muscle weakness. It can be obtained from the product composition of eggs, fish, milk, meat and legumes.
Foods rich in amino acidsLysine is necessary for normal formationbones and growth of children, assimilation of calcium, the synthesis of antibodies, hormones, enzymes, collagen, tissue repair and maintenance of nitrogen metabolism in the body. Its main sources are dairy products, meat, fish, nuts and wheat. Threonine, which helps maintain normal protein metabolism and stimulating immunity, is found in eggs and dairy products.
Even average physical loads result in the consumption of 80% of all free amino acids, so their regular replenishment is vital to the body.Tryptophan is important in depression, insomnia,heart disease, hyperactivity, migraines and increased appetite. It can be obtained together with the use of meat, bananas, oats, dates, peanuts and sesame. And, finally, phenylalanine - this amino acid takes part in the synthesis of dopamine, improves memory, learning and mood, reduces pain and reduces appetite. It is found in soy, chicken, fish, beef, eggs, cottage cheese and milk.
Tip 3: Which foods contain selenium
It is known that for a full-fledged existencea person needs not only fats, proteins, carbohydrates and vitamins, but also microelements, one of which is selenium. Its value is difficult to overestimate, but, unfortunately, doctors increasingly diagnose a deficiency of selenium, which causes many functional disorders. Replenish it with the help of proper nutrition.
What selenium is needed for the bodyThe main property of selenium, the most important for allorganism, is its antitumor activity. It activates the gene p53, an important element of the endocrine system, responsible for the redox reactions and is part of the enzyme detoxifier cells, neutralizing free radicals. In the case when a person has a lower production of this gene in the body, selenium is vital for the prevention of cancer. He is also an indispensable participant in the exchange of proteins and nucleic acids, participates in anti-inflammatory and regenerative processes, supports and strengthens immunity, helping him to fight against diseases such as viral hepatitis, herpes, Ebola fever. Thanks to selenium, immunity can keep the HIV virus latent, preventing its development and transition to a detailed picture of AIDS.
Selenium is necessary for the treatment of hyperplasia of the thyroid gland, together with iodine preparations it is also used for the prophylaxis of diseases of the thyroid gland.Selenium is indispensable for normal operationCardiovascular system, removing from the body salts of heavy metals: lead, cadmium, mercury, manganese. It is also found in the enzyme glutathione-peroxidase, which forms the global antioxidant system of the body, protecting the heart from free radicals. Selenium helps the body cope with arrhythmia, reduces the risk of ventricular fibrillation and the effect of toxic substances.
What foods are rich in seleniumThe most rich in selenium are vegetables and cereals grownOn soils in which there is a sufficient amount of this trace element. Selenium is found in large quantities in garlic and onions, Brazil nuts and mushrooms, it is rich in wheat bran, seeds. From animal food, the main sources of selenium are all seafood, including sea fish, mussels and other mollusks, shrimp and squid. It is much in beef and pork liver and kidneys, red meat, eggs.
Selenium is found in some medicinal plants: spirulina algae, birch bark, Eucalyptus, Ural licorice, medicinal officinalis, ephedra field and horsetail field.Recently, manufacturersagricultural products increasingly began to feed the soil with selenium-containing fertilizers, but this does not always make the products more useful, because simultaneously used and chemical preparations with a high content of nitrates. Therefore, doctors recommend taking supplements or complexes of vitamins and microelements, which includes selenium.
Tip 4: Which products stimulate mental activity
The physical and emotional state of a person -the result of numerous and diverse biochemical processes occurring in his body. The substances involved in these processes, the body is mostly able to produce independently, but often in insufficient quantities. Therefore, it is required that they come from outside, for example, together with food. So, to improve mental performance, you can eat certain foods.
What substances stimulate the brainTo improve brain function, skillconcentrate, quickly think and remember the necessary, you need to have enough glucose in the body. In addition, unsaturated fatty acids are required that accelerate blood circulation, which allows cells to receive more nutrients. For the activity of brain cells, vitamins C, E and B, especially B1, B2 and B12, are needed. To improve memory, microelements are needed: zinc, iodine, boron, calcium, magnesium and iron.
If you need to immediately "include" the brains, youshould eat a little unsalted and unroasted nuts or seafood, low-fat cottage cheese, dried fruits or a couple of pieces of light-salted fish fatty varieties.
What foods need to eat for successful mental activityNutritionists say that in the diet of a person,engaged in mental activity, must necessarily be present salmon, eggs, blueberries, cabbage and mustard. These products improve the speed of information perception, the ability to concentrate and have a beneficial effect on memory. Mustard and blueberries are an excellent remedy for the prevention of Alzheimer's disease. Those who work a lot on the computer should, as often as possible, have blueberries in fresh or dried form. The easily digestible glucose is found in honey, fruits and dried fruits, walnuts containing a lot of active substances that feed brain cells are very useful in this regard and stimulating mental activity. They should be eaten regularly, 4-6 nuts per day. Stimulate the work of the brain and other nuts: almonds, pistachios, cashews, etc. Beneficial effect on the brain and bitter chocolate.
In fatty fish, there are many substances necessary for the brain: unsaturated Omega-3 acids, vitamins A, D, E, trace elements of iron, phosphorus, magnesium, selenium.Of products that enhance intelligence, it should beto allocate a cranberry. The very berries and beverages on their basis contain many antioxidants, which not only affect the mind acuity and memory improvement, but also have a complex healing effect on the whole organism. Stimulates brain activity and lemon, which contains a large amount of vitamin C and the active silicon bio-form, necessary for controlling the muscular nerves. The sugar beet and cabbage contain substances that destroy enzymes that reduce memory. No less useful are these vegetables and in a sausage form. It will help improve brain function and eating spinach and leaf salads - sources of folic acid - vitamin B9.
Tip 5: Which foods have the highest calcium content
Calcium is an important macroelement forhuman health. The lack of calcium in food leads to a decrease in endurance and a decline in physical strength. And with prolonged calcium deficiency, osteoporosis may develop - increased brittle bones. To ensure sufficient intake of calcium in the body, you need to eat foods that are rich in this macroelement.
DairyThe main part of calcium is usually received by a person fromdairy products. It is widely believed that the record for calcium content among these foods is cow's milk. It is really rich in calcium, but to satisfy the daily need for this macronutrient, you will have to drink about a liter of milk. At the same time, milk should be low in fat, as cow's fat prevents the absorption of calcium. By the way, milk of sheep and goats contains more calcium than cow's milk. One of the most calcium-rich dairy products is also called cottage cheese. However, this is another common misconception. As a rule, calcium in curds is even less than in milk. Lactic acid products: yogurt, yogurt, yoghurt - contain about the same amount of calcium as milk. And in products based on milk fat: butter, sour cream, cream, margarine - calcium is very little. In fact, most calcium among dairy products contain different cheeses, especially hard and semisolid varieties. To satisfy the daily requirement for calcium, it is enough to eat 100 grams of cheese. Cheeses with mold, pickled and melted cheeses are also rich in calcium.
Nuts and seedsAn excellent source of calcium are variousnuts and seeds. The champion in the content of calcium among these products is poppy and sesame seed. Sesame can be added to various dishes as a seasoning. In addition, on sale you can find sesame halva and casino. A lot of calcium is contained in almonds, hazelnuts, pistachios and sunflower seeds.
Vegetables and greensAmong the different types of greenery, most calciumcontains nettle, basil, parsley, watercress, lettuce, dill, spinach and green onions. Many vegetables also contain calcium, but they can not be called products that are rich in this macroelement. Nevertheless, calcium, coming into the body from vegetables, is easily assimilated, so vegetables can be considered as an additional source of this macroelement. To the products containing calcium, also include green olives, garlic, various kinds of cabbage (especially red carrots), carrots, turnip, radish, onions, beets and pumpkin.
Other productsAmong other products, good sourcescalcium are white and milk chocolate, cocoa powder, white dried mushrooms, dried fruits (apricots, dried apricots, raisins, dates, figs), some seafood (sardines in oil, crabs, shrimps, mackerel in canned food, anchovies, oysters), whole grains and cereals, legumes (soybeans, white and red beans, peas), citrus fruits (oranges and tangerines) and eggs.
Tip 6: What foods contain selenium
Selenium is a mineral that is vital for the body. It is involved in the enzymatic reactions of the body and the functioning of the thyroid gland. Scientists believe that selenium helps reduce the risk of heart disease, protects the body from cancer and reduces immunity.
How much selenium is neededThe norm of selenium in the daily diet depends onthe age of a person, and also on his physical condition. Even babies need 15 to 20 μg of selenium per day, which they usually get with breast milk. 20 μg of selenium is needed for children under 3 years of age, from 4 to 8 years old the child needs 30 μg of a microelement, from 9 to 13 years in the diet of the child should be already 40 μg of selenium. From age 14 onwards, a person should consume at least 55 micrograms of selenium per day. Pregnant and lactating women need to increase the dose of selenium in the diet to 60-70 mcg.
Selenium in plant productsA useful trace element is found in manyplant foods. It is enough only 1 cup of sunflower seeds to get the recommended dose of selenium. Only six Brazil nuts are enough to exceed this dose tenfold. There are selenium in almonds, peanuts, pistachios, pine nuts. Selenium is useful for the health of hair, skin and nails, contained in nuts of omega-3 acids, also "work" for your beauty. The content of selenium in vegetables and cereals depends on how much of this trace element was in the soil, but even on the depleted soil wheat, rice, oats, and barley, rich in selenium, grow. Fruits also contain this microelement. There is it in bananas, grapes, citrus, strawberries and kiwi. The richest source of selenium is mushrooms, but the record is aloe vera.
Selenium in products of animal originProduced animal products are rich in selenium andsometimes even contain it in an overabundance. So in a 100 gram pork chop about 45 μg selenium, in the same portion of white chicken meat - 37 μg selenium. One chicken egg contains about 15 μg of the useful element. In the portion of fish - tuna, perch, salmon - more than 100 μg of selenium. A lot of selenium in oysters, mussels, octopus meat. So 100 grams of oysters contain a double dose of selenium, needed by an adult a day.
Edit WarningsSelenium is a trace element, which is easy to obtain insufficient quantity if your diet consists of a varied, healthy food. Excess amount of selenium, which exceeds the necessary dose many times, can lead to serious health problems. It can cause depressive conditions, skin and nail problems, kidney and liver problems, cardiovascular diseases. Symptoms of a selenium overdose are white spots on the nails, hair loss, nausea and dizziness. That is why a healthy person does not need to take supplements with this element or buy enriched products.
Tip 7: Which foods contain cholesterol
Cholesterol is a natural fatty alcohol thatis found in all living organisms. It is synthesized in the human liver and partly comes from consumed foods. In small quantities, it is necessary for the production of sex hormones and ensure the reliability of membrane-partitions in cells. However, an excess of this substance can lead to clogging of the vessels and problems with the heart.
Foods rich in cholesterolThe main harm to the body brings cholesterolanimal origin. In large quantities, it is found in fat and fatty meat: pork, lamb and waterfowl. In less quantity, it is present in beef, veal, rabbit and chicken. That's why those who suffer from high blood cholesterol levels should abandon such products or reduce their consumption to a minimum. Any fast food also contains harmful cholesterol. Particularly dangerous is the French fries and chips, hamburgers, cheeseburgers and any other sandwiches with meat cutlets and sauces. In addition to cholesterol, they contain a whole complex of carcinogens and synthetic substances, which together have a detrimental effect on human health. The list of foods rich in cholesterol includes eggs. Especially they are full of egg yolk. With a high level of cholesterol, they should not be eaten at all. In other cases, the consumption of eggs should be limited to 3-5 pieces per week, since from them a person receives the lecithin necessary for the body. In this case, use eggs better in the form of an omelette, boiled hard or soft. A lot of harmful cholesterol is found in fatty dairy products: whole milk, creamy butter, hard cheese, home-made sour cream and cottage cheese. It is also present in margarine. A lot of cholesterol in such dishes as fried potatoes and patties, cutlets, fried fish and steaks.
How to reduce the amount of cholesterol in the bloodFirst of all, it is necessary to revise the dietfood, excluding the above products or at least significantly reducing their consumption. From fried foods should be discarded altogether, and fatty meat replaced by nutritious and healthy marine fish. The latter product, by the way, contains protein, which is absorbed by the body much better than meat. It is also useful to use foods that lower the level of cholesterol in the blood. These include: oatmeal and buckwheat, various nuts, prunes, legumes, peppers, vinegar and mustard. And also some kinds of fish, for example, tuna, salmon, halibut and sardines. It is also important to eat more fresh fruits and vegetables. Only fill them should not sour cream and mayonnaise, and unrefined vegetable oil of cold pressing. As for drinks, it is better to exclude from the diet of any coffee, and black tea to replace completely or at least partially green and herbal. It is also useful to drink more freshly squeezed juices and mineral water. Well, and, of course, help reduce cholesterol playing sports or even the usual long walks at any time of the day, as well as the rejection of bad habits in the form of alcohol and tobacco.
Tip 8: Which products are useful for mental activity
Scientists have long conducted experiments onIdentification of food products that contribute to the development of intelligence, improve memory and mindfulness. After various studies, doctors came to the conclusion that many foods that are useful for the heart, have a beneficial effect on the development of human mental abilities.
Among the products that are useful forof the human mind, scientists especially distinguish cranberries. It is this product, according to scientists, contributes to memory improvement. Cranberries contain many antioxidants that come into contact with oxygen radicals, which is beneficial for improving memory.
Blueberries have similar qualities. These berries contain the same antioxidants, but in a slightly smaller amount. It is believed that blueberries also help improve eyesight.
Among foods that are beneficialon intellectual activity, scientists allocate usual large-leaved beet and cabbage. These vegetables contain substances that destroy enzymes that promote the development of diseases that reduce cognitive function.
A special place in food is beneficialinfluencing the mental abilities of a person, is a fish. In particular, salmon and Atlantic herring contain substances that favorably affect brain activity and greatly reduce the possibility of Alzheimer's disease.
In addition, it is possible to identify other products that affect the beneficial effects of the brain. For example, oranges, avocados, walnuts, olive oil.
Tip 9: What foods contain sulfur
Sulfur refers to microelements, the deficit of whichnegatively affects many processes occurring in the body. To maintain the necessary supply of this life-giving substance, it is necessary to consume daily foods rich in sulfur.
What is sulfur for?Many life-support processes depend onbalance of sulfur in the body. This is one of the five most important bioelements on planet Earth. Sulfur is a part of all proteins, without exception. Thanks to this macronutrient, the skin, hair and nails retain a good appearance. Sulfur is involved in the process of metabolism, has anti-allergic effect, improves the functioning of the nervous system, enhances human immunity, controls blood coagulation, and assimilates and synthesizes B vitamins, extinguishes inflammation, reduces joint, muscle pain and cramps, neutralizes toxins. With her participation, important amino acids are synthesized and insulin is produced. An adult should consume at least 500-1200 mg of sulfur daily. The daily norm for children is 30-40% less. Athletes and people who need to increase body weight require up to 3000 mg of sulfur. The sulfur deficiency in the body is extremely rare. Usually it manifests itself in the form of deterioration of the hair and nails. The skin becomes dull and gray, the blood sugar, cholesterol and triglycerides are increased. There is tachycardia and hypertension, a person suffers from pain in the joints. In the most severe cases of serodecid, fatty degeneration of the liver, hemorrhages in the kidneys, severe disruption of the nervous system and protein metabolism occur. As a rule, sulfur deficiency can be compensated with a balanced diet, it does not require the use of special medicines.
Products that contain sulfurSulfur is predominant in protein products, i.e. in products of animal origin. Therefore, sulfur deficiency most often occurs in vegetarians who consume only foods of plant origin. The leader in sulfur content is beef (230 mg / 100 g). More than 200 mg per 100 g of the product is found in marine fish: ket, horse mackerel, sea bass, cod. From the meat of chicken can be obtained 180-184 mg of sulfur per 100 g of product. Gray and chicken eggs are 177 mg / 100 g. Dairy products with a high level of sulfur content include ice cream (37 mg / 100 g), milk (28 mg / 100 g) and cheese varieties, for example, Dutch (25 mg / 100 g). Sources of sulfur are also products of plant origin. In case of sulfur deficiency, it is necessary to diversify the diet of oatmeal and buckwheat, beans, onions and garlic, gooseberries, grapes, all types of cabbage, apples, bread and sharp vegetable seasonings such as mustard and horseradish.
Sulfur and its functions
Tip 10: Which foods contain melanin
The human body is filled with melanin. These are pigments that are contained in the iris of the eyes, in the skin, in the hair. These pigments are produced in the body thanks to some substances.