The importance of the fruit

It is recommended to take 400 grams or 5 servings of fruit a day , but consumption of these foods among the European population is still insufficient. Associating a healthy diet by eating fruits and vegetables is an axiom known by all. Now the theory is one thing and quite another to put it into practice . A report by the European Council Food Information ( EUFIC) has analyzed the factors influencing the consumption of fruit and vegetables in Europe. The study reveals that in Europe are made, on average, diariamante 220 ​​grams of vegetables (including legumes and nuts ) and 166 grams of vegetables. Even so , the intake does not exceed more than 400 grams , including both food recommended by WHO .



Among children , data is even more disturbing because it hardly eat 85 grams of vegetables and fruit 140 grams per day . It is proved that the level of consumption of fruit and vegetables in children depends on their parents teach by example is key. 400 grams or " 5 servings a day " fruit and vegetable The World Health Organization proposed as dietary goal to eat at least 400 grams daily of fruits, vegetables and greens to be indisputable source of nutrients such as vitamins , minerals and trace elements , fiber and a countless variety of phytochemicals, many with antioxidant protective effect. Is widespread in Spain , the expression "5 a day " to remember the importance of eating these foods daily. It insists that it is advisable to take two servings of vegetables and three of fruit, of which at least one should be a fruit rich in vitamin C (oranges , tangerines , strawberries , kiwi , cantaloupe, etc. . ) . However, it should not obsess if you do not get to eat the "5 pieces or servings per day " , since according to the size of the fruit or vegetable (eg, there are apples , pears and tomatoes almost a quarter of a kilo ) is reached without difficulty ingesting 400 grams of vegetables recommended by WHO .
Search the moment ? Breakfast with fruit? There has to be seen as an obligation. If you do not want to eat the fruit right up, you can stop for lunch or a snack. Fruits must pick them seasonal . Thus, in winter , they may crave more fruit compote and roasted , and facing the spring and summer when there is more variety of fruit, like to eat fresh , natural . Always juice ? Not worth always choose juice instead of fruit because its nutrients are not equivalent. The glass of juice, if natural, has twice the sugar and less fiber. This is because generally double the amount of fruit ( two orange ) is used to fill a glass of juice compared to eating a whole piece ( orange).
For those who are recognized by peeling the fruit lazy or can not find the right time to take a moment should be reserved a week to make a colorful and tasty salad with seasonal fruit . Between meals , you only need to open the fridge and serve a good bowl of assorted fresh fruit. A good resolution to eat healthy. Salad for lunch . Shared an entree salad snack leads to ' green ' in the food without making too much effort. It is also a good habit to younger will soon get used to the usual presence of fresh vegetables . Leverage Season to vary the salads is a smart way to eat : in autumn-winter more salads escarole , endive , warm salads mixed with mushrooms and fungi, more energetic with nuts ... and in spring - summer salads lighter colorful and fresh tomatoes, peppers , beets, cucumbers, carrots ... Soups and vegetable puree for dinner. People who notice a feeling of swollen tummy and heaviness after eating lettuce or salad at night instead of not taking these dishes have to change the habit . The advice is to book the salads for lunch and leave for dinner temperate dishes like vegetable soups , creams and stews .

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Almonds another source of calcium

Calcium is a basis for the formation of bones and teeth mineral that gives the hardness and consistency , but also participates in important functions such as the transmission of nerve impulses , nerve connection or blood clotting . While the reference food as a source of calcium is milk , other nuts as a higher content of this mineral.



And within this group , almonds stand above the rest , with a calcium content of 250 mg per 100 g; substantial when compared to cow's milk ( 120-125 mg/100 g). Although plant calcium absorption may not be as efficient , get used to eating more vegetables and less animal protein promotes the use of dietary calcium and its absorption in the body.
Autumn is the time of collection of almonds and other nuts, so you can take this opportunity to devise formulas and enter them in the daily menus: · Almond Sauce easily prepared with sautéed onion , garlic and a few toasted and crushed almonds. This sauce can dress from meat dishes like meatballs to fish like a stew of cod or hake . Add rolled , powder or chopped salads , vegetables , creams , biscuits, muesli or rice pudding for breakfast and snacks almonds. Along with hazelnuts and pistachios , almonds are the nuts rich in calcium , so a handful of this mixture is a good mineral supplement to the diet.

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Food plays a critical role in athletic performance

Power plays a crucial role in athletic performance and body composition . Losculturistas pursuing increase your muscle mass and minimize fat, ensure that nutrition accounts for up to 80% of success in that endeavor.
Therefore, to achieve these objectives it is necessary to feed correctly and select the right foods .



Below we detail some " critical " food for good nutrition and athletic performance.

yogurt
From a nutritional standpoint , yogurt an excellent food product of high biological value . This enriched with B vitamins and micronutrients such as calcium and phosphorus .
In those whose digestive system lacks the enzyme lactase ( lactose intolerance ) , yogurt is a milk substitute also digested very well. Moreover yogurt has more advantages than the milk in absorbing vitamins. The lactic acid formed improves the assimilation of phosphorus , calcium , potassium and magnesium

fish
The fish is a "crucial" food for its nutritional and protective properties due to marine oils it contains.
Fish is important because it provides proteins. It also contains healthy fats , omega 3 fatty acids, some minerals , especially iodine , zinc, iron , phosphorus , sodium, potassium and selenium.
It also contains vitamin A, B vitamins, including vitamin B12

chocolate
Chocolate is a food whose ingestion produces feeling of well being in the body because it contains a number of components as euphoric and stimulant phenylethylamine . Besides cocoa is rich in alkaloids, such as caffeine and theobromine . These alkaloids excite the nervous system, making us more active and alert against external stimuli , increase heart rate and promote urination.
Note that the beneficial properties of pure cocoa chocolate comes from , and if this percentage is less than 80 % , the impact will be negative , since the poor quality chocolates contain saturated and trans fats and sugar, among other ingredients .

apples
Apples are a great nutritional package . An apple contains no fat, but plenty of pectin, a fiber that is unique in lowering cholesterol, and a good amount of vitamin C. But besides apples , like chocolate contain flavonoids, these substances are also found in red wine , chocolate , tea and vegetables , which protects the heart .

coffee
Coffee can boost mood , improve athletic performance, increase the ability to think , increase the analgesic effects of painkillers and reduce constriction , swollen blood vessels that cause headaches .
Coffee can cause insomnia and heartburn , but only if consumed in large quantities.
Caffeine was associated with pancreatic cancer and heart disease , but the truth is that there is no conclusive evidence that this is so .

tea
Like coffee, tea exerts stimulating effects in the body as that chocolate also contains muscle stimulant called theobromine.
But also reduces the risk of heart disease , cancer, and decreases blood pressure and cholesterol .
He has shown that it can prevent tooth decay.
Most active substances found in green and black tea because the leaves are produced in numerous natural antioxidants.
If you do not like your tea you can find some of these also relevant substances in the cilantro , sage and thyme and tea are nice.

Oatmeal
Oat flakes are very heart healthy because natural gums found in the oat grain . Is also one of the few complex carbohydrates as well as vegetables, which is low in starch , and , consequently, it has a very low glycemic index. This index is the one that determines the ability of a food to quickly raise blood sugar.
Most starchy carbohydrates such as rice , potatoes and white bread , elevate glucose excessively. Insulin, which responds to the rise of sugar, low levels of glucose at which transports combustion or tissues for storage as glycogen , but can also convert fat . Controlling insulin release is important to avoid increasing fat weight and health of the pancreas and metabolism.
Rolled oats are heart healthy and contain enough fiber to be considered useful in the prevention of certain cancers , including colon .

legumes
Legumes can cause the formation of intestinal gas - aerofagia -but they are loaded with fiber and are able to reduce cholesterol while protecting diabetics from the sugar rush .
The effects on cholesterol come from their gums and pectin , fibers that trap and prevents fat from being absorbed by the body .
Legumes contain the same kind of gum found in oats .
Legumes are a source of vegetable protein and carbohydrates are rich in fiber and vitamins and minerals

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Vitamin D: a natural ally

Vitamin D is a very important feature , we can get it through food and sun exposure .
Its deficiency produces bone changes , dental disorders and metabolic disorders. Its excess leads to weakness, fatigue, headache , nausea , etc. . Besides the lack of vitamin D leads to other symptoms such as irritability , muscle aches , inability to sleep or stomach problems.

New scientific studies have shown it can help protect the body from other conditions such as cancer , type I and II diabetes , kidney disease , heart disease and high blood pressure.
The sun, an undisputed ally of vitamin D should be taken in moderation , sun exposure between 15 to 20 minutes is recommended. 3 to 4 times a week , depending on where you live. The sun should be given directly on face, arms , legs and back , free clothing , sunscreen and sunglasses, because it is also very important to the effect of sunlight received through the eye.
Sun exposure should be outdoors, as through a window, on cloudy days or in the shade does not generate sufficient and necessary amount of vitamin D.

- Foods and Vitamin D
- Related to the foods that naturally contain vitamin D are :

Oily fish , especially salmon.
Canned tuna and sardines .
Fish oil.
Eggs.
Cheese .
Butter .
Milk fortified with vitamin D.
Breakfast cereals .

Who is at risk for vitamin D deficiency ?

Elderly person .
Obese people.
People with dark skin.
People with limited exposure to sunlight .
People who have difficulty absorbing fat diet .
People taking drugs called glucocorticoids.
Terms of sun exposure : altitude and air pollution

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Food Hydrocarbon

In this post I have a list of foods that provide hydrocarbon 10 gr. carbohydrate .

Foods are in clean weight and oil , or the edible portion of food (no shell, no eggs, etc).

1. Cereals and cereal
10 gr. puffed rice , toasted corn flakes , puffed wheat
15 gr. rice , pasta , breakfast cereals , semolina , corn, maize and wheat flour , type Mary crackers, tapioca
20 gr . white / brown bread , sliced ​​bread , toast .
50 gr. sweet corn

2. pulses
20 gr . chickpeas , beans (white , pinto ... ) , dry peas , lentils
30 gr. of soybeans

3. tubers
50 gr. potato and sweet potato

4. fruits
10 gr. of dates and raisins
20 gr . dried figs
30 gr. prune
70 gr. figs , plums and nectarines
80 gr. Persimmon , cherries, custard apple, banana and grapes
100 gr. apricot , prune , kiwi , mango , apple and pears
120 gr. raspberry and peach
150 gr. Strawberry , Granada, guava, tangerine, orange , persimmons and pineapple
275 gr . melon
325 gr. papaya
425 gr. watermelon .

5. vegetables
55 gr. fresh pea
100 gr. onion and frozen peas
120 gr. spring onion , Brussels sprouts and beans
140 gr . leek and carrot
200 gr. squash , green beans and turnips
225 gr. chard , kale and cabbage
250 gr. mushroom , mushrooms , endive , escarole
280 gr , thistle , canned asparagus and peppers
325 gr. watercress , cauliflower and spinach frozen
350 gr. artichoke
375 gr. eggplant and radishes
400 gr. celery
450 gr. asparagus and tomatoes
525 gr. cucumber
625 gr. spinach
720 gr. lettuce

6. Refined carbohydrates
6.1. Canned

10 gr. Jelly , jam and honey
20 gr . quince and fruit paste
30 gr. sugar jelly
45 gr . peach or pineapple salad in syrup

6.2. juices

50 ml . grapefruit
65 ml . peach and grape
80 ml . apple and pineapple
100 ml . orange
250 ml . tomato juice

6.3. Sugar, scones and pastries

10 gr. sugar
15 gr of buns , shaped pastry , cake , croissant , donut , muffins , crackers , chocolates, sweetened cocoa powder , dark chocolate , tea biscuits , apple pie
20 gr . Fill bread chocolate, cheesecake, cakes, pastries , candies , and marzipan

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Things you should not do

11) Find the muscular congestion : congestion try to feel a deep muscle in the area you work before to conclude that muscle training . The muscle should be very congested before moving to another group.

  12 ) Set some goals : try to mark you goals like getting an inch over arm circumference in a month, or add 5 kilos more to " bench " at a given time .

  13 ) Eat 5 times a day to gain muscle weight you need to eat more, but is much more practical and beneficial to add a couple more meals a day to pile more food on your plate , in 3 meals.

  14 ) No sobreenternes : if you train with great intensity all the time your progress will stop. Train , but do not exhaust yourself . The intensity is necessary for growth , but it can not be maximum in each set of each exercise .

  15 ) Outdoor Oxygen : even if you think that is not related to bodybuilding , it is important to get every day a good dose of pure oxygen and for that nothing beats a leisurely stroll outdoors.

  16 ) Keep your enthusiasm high : if you feel your enthusiasm declines, then it's time to stoke the fire . Lee fitness blog like ours , magazines , go to competitions , etc. .

  17 ) Maintain high intake of vitamins and minerals : take one tablet a good multivitamin a day with a meal. That will ensure you do not miss any lack of vital nutrients . You need vitamin C , E and B complex, calcium and potassium also due to intense physical exercise.

  18 ) Sleep at least 8 hours . : Muscles grow while you rest . Do not think you can develop a good muscular body if you do not get enough sleep .

  19 ) Do not junk food atiborres : all heavily processed foods : sweets, chocholate , cookies , soft drink and soda , pizza and other quick cooking foods are not the most suitable for your diet .

  20 ) Do not skip breakfast : the most important meal of the day probably because breakfast when your body can take without food for about 10 hours or more . So you can never progress. Eat breakfast with plenty of protein and carbohydrates every day.

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Developing a diet plan

Food is important to feed the body and invest in good overall health . Maybe sleep over breakfast , work through lunch , you skip meals or snacks gorge yourself with not too healthy . Stress and fatigue associated with long hours of training and planning efforts sporting activities can cause food to become a source of stress , rather than being one of the pleasures of life. Given the current culture of the rush, eat well might seem more difficult than ever.

To develop a good diet plan must take into account :
    Eat three different food at every meal . The more variety of foods eat more vitamins , minerals and other nutrients will be consuming . Try to pick thirty-five different types of food each week , instead of the same ten or fifteen foods that can get currently consuming . You can do this not only eating bran flakes with banana, but different types of cereal , adding fruits- not just a turkey sandwich for lunch , but various types of bread and filling , not only lettuce in the salad , but lots of vegetables of different colors.
    Choose foods in their natural state . Unprocessed foods and what they are minimally processed have more nutritional value and less sodium , trans fats and other unhealthy ingredients . For example , oranges instead of orange juice, wheat bread instead of white bread, boiled potatoes instead of fries.
    Act with moderation. Instead of classifying a food as good or bad for your health , be moderate and try to follow a diet that provides between 80% and 90 % of food quality and 20 % or 10 % less nutritional richness . Thus, fries , soda , pizza , take place in a healthy diet, one must balance them with healthier alternatives during the day .

Although a well balanced diet is ideal for good nutrition , a diet must avoid linear, ie , banana , banana , banana , rice , rice , rice . Eating repeatedly makes life simple, but it can lead to improper diet and chronic fatigue.
When we go to develop a diet plan , diet must make a circle , in which two thirds is occupied by fruits, vegetables and whole grains , and one-third protein and foods rich in calcium.

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Dietary supplements

Dietary supplements are foods marketed as capsules, tablets, ampoules , capsules, teas , oral solutions ... whose purpose is to supplement the normal diet . They are concentrated sources of nutrients or other substances with a nutritional or physiological effect. They are designed to meet a specific need : digestion, sleep , weight loss, tone ...
These are not drugs so they do not heal . Their goal is to improve the well-being and maintain good health. Dietary supplements are not essential in sports nutrition . A varied diet can ensure complete intake of nutrients essential to good physical condition. The problem often comes from deficiencies in the quality of our food , which is often depleted or unbalanced diet. The frequency and intensity of training sessions and competitions can therefore increase the risk of disability.

Are there a risk to consume dietary supplements ?
It is recommended to take these supplements on a defined period following employment recommendations on the label length . The choice of supplements should also be based on demonstrated need . Consuming dietary supplements in excessive doses , without a healthy supply of basic or no real need is certainly not without health consequences . This is the problem of self -medication ...

Fruits Food bodybuilder muscle development

Many bodybuilders overlook fruit, one of the best food groups for muscle development

Many bodybuilders believe that fruits are fattening. This is however not the case if you know which to choose, when to eat and how much.
Most practitioners know they should consume simple sugars before and after their weight training sessions - and many of them use sugar in their protein mixtures as well as in other forms of supplements pre-and post -workout. Overall, these products contain glucose and dextrose are excellent sources of simple sugars for training. Often, bodybuilders avoid fructose because this form of simple sugar is more easily stored as fat than other carbohydrates. Then to abandon the fruits because of their fructose content, there is not one!
Yet what many bodybuilders do not know is that the fructose content varies markedly from one fruit to another. Many fruits are low and they are full of other important phytochemicals (beneficial for bodybuilding micronutrients) that can only be found in almost any other food source. The problem associated with the consumption of fructose is also sometimes overestimates. When you eliminate the fruits of power, it not only removes the fructose and other sugars they contain, but at the same time, beneficial nutrients that contribute to muscle development.
Here's what to know about fructose, which consume fruits, when and why to put on your plate.
FRUCTOSE: MYTH AND REALITY What is wrong fructose? If the fruits are bad news is that they contain this simple carbohydrate that our body does not degrade in the same way as other sugars of the same type.The fructose is not used directly by the muscles, as c This is the case of glucose and dextrose these two simple sugars are readily converted into muscle glycogen, the storage form of carbohydrates in the muscles. When they contain a lot of glycogen recovery and hypertrophy are facilitated and the performance has improved during the next meeting. Glycogen also gives the muscles that bodybuilders looking rebounded as appearance.
Against by, when there is input of fructose, the isomer of glucose must first pass through the liver to be converted to glycogen. The problem arises when liver glycogen stores are full: fructose is converted to fat and helps to increase the size of adipocytes. Since it is often difficult to know when the liver glycogen stores peaked, many bodybuilders are choosing to completely avoid fruit. In fact, such an extreme measure may be counterproductive because overshadow the fruit back to forego the valuable nutrients they contain.
The best time to eat fruit is in the morning upon awakening. At this time of day, the rate of liver glycogen is low because the body has used this fuel as an energy source during sleep. This also means that the body will supply energy to muscle protein degrading. When we eat fruit at sunrise, it gives the body an alternative fuel source which helps to stop muscle catabolism.
Other conducive to fruit slot: 30 to 60 minutes before the workout, especially if you do not eat carbohydrate for several hours. Fructose will fill liver glycogen, thus ensuring a supply of glucose to working muscles and sparing muscle glycogen. Another advantage is that fructose does not block fat during exercise as does glucose. The following the end of the session slot also lends itself very well to the fruit: it is still preferable to be the richest fruits in glucose fructose. Glucose is more easily set aside in the form of glycogen and it will raise insulin levels, thereby ensuring better muscle development more effectively. To find out what fruits to select these different times of the day, see the table "picking fruit."
"MORE" FRUITS Many bodybuilders pros already know the benefits of the fruit. "I preferred as the main source of simple sugars," said Mustafa Mohammad. "I eat two for breakfast, usually bananas, but sometimes orange or kiwi." They are still consumed by Mohammad fruits as sources of simple sugars before and after his weight training sessions. "I eat before and after my workouts because I am of the opinion that it is necessary to consume mainly foods to meet nutritional needs. If I use supplements like protein shakes, is for convenience or when it is more difficult for me to swallow solid food. "
Muhammad noted that consumption of fruit has other benefits. "They whet my appetite so I eat more," he says. "When I diet, it is not always easy to swallow whole chicken and rice all I need to maintain my muscle mass while trying to lose fat. I find that I can eat more chicken if I also take a fruit with the meal. It is this sweetness that helps me to improve my diet. "
Mohammad also uses fruits for more tone. "When I feel tired or lethargic, I eat one or two fruits with a protein food. As there are fibers, I do not care excessive elevation of insulin: fruits are digested slowly enough that this effect does not occur. The fibers also slow down the rate of digestion of proteins, which provides a continuous release of amino acids. "Mohammad said that when lack of energy, the liver glycogen stores may be low, in which case it should not fear that fructose is stored as fat.
IN SUMMARY As some actors, fruits are not entitled to the respect they deserve. Too many bodybuilders exclude them from their diet because they are wary wrongly fructose they contain. While we do not suggest to binge, which would only overload and liver glycogen stores may increase fat mass. On the other hand, do not eat fruit would be a mistake: their nutrients, fiber and simple sugars, good for building muscle will help you progress in your bodybuilding provided that consumption is consistent with the recommendations of FLEX. FLEX

Best fruits to amplify the muscle

There are lots of kinds of food that contain high levels of sugars,

But during the training you need a lot of nutrients

That are balanced in terms of nutritional value and low in sugar harmful,

The solution is a fruit, and there are a lot of types of fruit that is very friendly to those who want to amplify muscle and lose weight.

 Bananas
Banana fruits that contain carbohydrates, it is in the breakfast restores storage Djilakojin your muscles diet, which is also very useful to restock energy in the muscles, which is a great source of potassium, which reduces muscle contraction.


 

Cranberry
Lots of scientists that cranberries and addition of antioxidant Amadadat especially frozen it also is present in abundance in supermarkets, benefiting from the body is much to burn fat and produce the necessary calories for hours of training.

 Kiwi
When you ask any player to build muscles where you get the necessary vitamin C you say orange, but there are kiwi He has loads of large and antioxidants that help to burn fat during exercise and vitamin C necessary for the body.

 Apples
Bellows of studies have shown that apple peel contains Albrelik acid which increases the burning of fat as well as increased muscle blocks, with low levels of sugar, but the only drawback is that the more fruits that retain pesticide residues than other fruits.

Avocados
It fruit contain a large amount of protein and up to 13 g, according to Keira players build muscle, and also a large amount of fiber, which is the main source of fat heart unsaturated unilateral sense useful, you can drink it or eat it directly through the Authority.

 Watermelon
Watermelon is very important for the acids it contains, it is useful to build muscle and amplified because it improves blood flow and allow more food and stimulant to blood, which works to recovery, and also helps to relax the muscles in a very healthy way.

Guarana for lose weight

Guarana is an herb that helps to lose weight due to the high amount of caffeine it contains. It is a natural appetite suppressant that increases metabolic activity and thus increase weight loss. What is guarana? We will firstly its origin, then we will then expose these benefits for bodybuilding.

Guarana origin
Guarana is a shrub native to the Amazon rainforest. The name comes from guarana Guarani Indians of Brazil, who prepared by grinding the seeds. Thereof are mixed with water, cocoa and cassava.

He is best known for its fruit, which contain two times more caffeine than coffee beans. It also contains theobromine, xanthine, theophylline, trace elements and vitamins.

You can buy guarana that is present in energy drinks or tea or slimming it is often accompanied by green tea. Some store offers organic food supplement guarana powder to add yourself to a drink.

Benefits of Guarana for weight
Guarana increases mental acuity and improved cognitive performance (memory, attention, mental arithmetic): The caffeine in guarana stimulates the central nervous system, which increases attention while contributing to the fight against drowsiness and sleep.
With an increase in blood pressure, guarana improves the performance of striated skeletal muscle.
Associated with tyrosine, guarana increases muscle performance and regeneration of neurotransmitters.
The dangers of guarana
There is no danger in consuming guarana. Nevertheless, it is not recommended for people who suffer from heart disease, insomnia or hypertension.

Recommended dose: 200 to 600 mg per day, preferably in the morning.

Trans fatty acids

vegetable oils that have been processed (hydrogenated) into solid fat.
Advantage: Food manufacturers love this fat cheap. It extends the life of food products and makes smoother or crisper, but, in fact, trans fats contribute nothing good.

Disadvantage: they may improve the taste, but the point of view of health, they are catastrophic. Recent studies show that trans fatty acids increase abdominal fat. A large number of studies also establish a link between trans fat and clogged arteries, cancer and diabetes. Creates the danger of man-even prevents the body to properly utilize essential fatty acids omega. Worst of all practitioners for bodybuilding, trans fatty acids may reduce the absorption of amino acids, thus limiting muscle mass and accelerate muscle breakdown.

Quantity: Zero! Avoid fried foods, industrial pastries, crisps and biscuits. If in doubt, check the label.

The benefits of drinking juices food

Juicing is an easy and excellent to provide the body with massive amounts of raw food full of vitamins, minerals and enzymes.
Raw, unheated foods supply the body with exceptional natural enzymes, phytochemicals, vitamins, and essential minerals your body needs to thrive. When food is cooked above 114 degrees, and destroyed most of the natural enzymes, whether in meat, grains, fruits, or vegetables. Since the era of fruits and raw vegetables, and enzymes are still viable when you drink the juice.
Make it fresh
Phytochemicals are natural plant nutrients responsible for giving fruit and vegetables their color and health characteristics. The past decade has brought a wealth of research in their property disease prevention. For example, it has been shown lycopene, a tomato plant in gift, to be a powerful antioxidant that can fight a number of cancers.
Fruit and vegetable juices are also a good source of essential minerals such as iron, copper, potassium, sodium, iodine, magnesium, which are bound in the form of plant can be absorbed more easily through the digestive process.
What You Need
Commercial blender or juicer. There are many kinds. In general, it is worth it to spend a few hundred dollars to the quality of the juice if you are serious about age on a regular basis.
Preparation produced. Wash well and rub it in cold water. Remove cores from apples and pears, remove the drilling of stone fruit, remove peels of citrus and kiwi. Cut to fit in the juice.
Drink immediately. To make the most food consumed within 30 minutes of juicing.
Sample juice blends and benefits
Fruit Combo: Combine 1 apples and oranges 1, and kiwi 1. Apple juice may help people with heart disease and blood vessels, liver and kidney diseases, rheumatism, atherosclerosis, gallstones and kidney stones, chronic colitis, gout, obesity and diabetes, and dysentery. Orange juice has the characteristics of strong anti-carcinogenic and anti-cancer agent, in addition to beneficial to the health of the cells, eyes and immune system. Kiwi strengthens the immune system, it also contains more vitamin C than oranges.

Fruit / vegetable combo: Combine 1 apple, 2 handfuls of spinach leaves, lemon and 1. Spinach supports the nervous system, and circulatory system, and skin. It is a great source of Oalcalseyoum iron, potassium, and magnesium. Apple juice may help people with heart disease and blood vessels, liver and kidney diseases, rheumatism, atherosclerosis, gallstones and kidney stones, chronic colitis, gout, obesity and diabetes, and dysentery. Lemon juice easily eliminate toxicity and weight loss. A great source of vitamin C, as it helps the body to absorb nutrients in vegetables.
Combo vegetables: Combine carrots 4-5, 2 small beets, celery stalks 2-3.This juice is great for the intestines, liver, gall bladder, bone, teeth, skin, hair, and nails. Beet juice is an excellent source of vitamin B-6, iron, and potassium. Traditionally used for circulatory problems, bladder problems, and eye fatigue, and menstrual issues. Celery juice is a great source of chlorophyll, and helps to strengthen the lungs and nervous system.