Nutrients needed by the body

More than 75% of women are not adequate to the daily needs of vitamins or minerals. Consuming a multivitamin is fine, but it still will not replace the real nutrition. Raw foods contain vitamins and minerals will help reduce the risk of various diseases such as cancer and heart attacks. Below you can see what kind of vitamins and minerals you everything you need:

Vitamin D
Why needed: Vitamin D helps you maintain strong bones, boosting immunity, and prevent cancer cells grow, according to a study from Harvard University. A panel of experts stated that women under the age of 50 years need 10 times more than the recommended every day.

How to get it: Drink two glasses of milk with vitamin D every day. In addition, sitting under UV light also triggers the skin to produce vitamin D. sit up to 15 minutes in the open air between 11.00-14.00 o'clock twice a week. Use a sun cream with SPF 8 or below, said Joan Pleuss, RD, a nutritionist from the Medical College of Wisconsin in Milwaukee. But do not overdo it, especially if your family has a history of skin cancer.

Why needed: Low magnesium levels can cause menstrual migraines, and headaches when under stress, and increase the risk of diabetes.

How to get it: For starters, just eat as usual. In the latter study, adults who are always breakfast, lunch, dinner, and two snacks, more potential to meet the recommended dietary limits (recommended dietary allowance, or RDA) for magnesium, than did not. "The amount of magnesium in the diet is not much, so eating more would increase the difference," said Pleuss. Materials most recommended foods: nuts. A ounce of nuts of any kind to offer 20% RDA (320 mg for women over 30 years).

Why needed: Lack of iron levels can increase the risk of anemia and fatigue and lead to hair loss.

How to get it: Hold a barbecue! Three ounces of beef provides approximately 20% RDA (18 mg for women under 50 years). Similarly, if you eat soy, tofu, spinach, although iron from plant materials are not easily absorbed by the body. "Add the tomato salad or a piece of orange into a vegetarian menu. Vitamin C it will help your body utilize iron," says Dee Sandquist, RD, a spokesperson for the American Dietetic Association.

Why needed: Calcium is often referred to as a bone builder, but these minerals also reduce symptoms of PMS, such as mood changes and cramps, about half. Research conducted at Columbia University showed that people who consume enough calcium to have a lower risk (31%) of pramenopause breast cancer, and reduce the risk by 11% to high blood pressure.

How to get it: Complete your breakfast cereal or milk, then you have to meet your calcium needs by 51% than that skip breakfast or eat other foods. Choose a cereal with 10% or more RDA (1000 mg), eating one or two foods made from milk every day, and consumption of multivitamins that contain calcium.

Folic Acid
Why needed: Usually, we just heard that folic acid pregnant women is needed, but all she really needed it. Research shows that folic acid deficiency increases the risk of heart attacks and colon cancer.

How to get it: Consumption of salads. Women who eat a salad every day will meet the RDA of folic acid was 41% (400 mcg). If you are pregnant, taking folic acid supplements with 100% RDA.

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Healthy Life With Tomatoes

ALTHOUGH cheap, nutrient-rich tomatoes. In the outer layer is lycopene, an antioxidant that can prevent various types of cancer. Can also be processed into a variety of drinks and fresh food that could shake up the tongue.

Tomatoes are by botanists called Lycopersicum esculentum Mill, is a plant of the Solanaceae family, which is blooming like a trumpet. Tomato plants, including one year (annual) which means that old one-time only for the harvest period. This plant shrubs or bushes shaped length can reach 2 meters. Stem form to a round square. there is a gap of pinnate leaves without leaf buffer.

The shape, color, taste, and texture of tomatoes is very diverse. There is a round, round, flat, curly, or like a light bulb. Ripe fruit colors vary from yellow, orange, to red, depending on the type of the dominant pigment. It was also varied, from sour to sweet. The fruit-bunches are arranged in bunches. Overall fleshy fruits and are loaded with water.

Various varieties
Some basic varieties used to distinguish among them tomato shape, stem, thickness of meat, and water content. Based on the shape or appearance, tomatoes are classified as follows:

1. Ordinary tomatoes (Lycopersicum commune)
Form of flat round fruit, soft, irregular, and slightly grooved near the stem.

2. Apples Tomato (Lycopersicum pyriforme)
Shape of a round, compact, a little hard to resemble an apple.

3. Potato Tomato (Lycopersicum grandifolium)
Fruit is round, large, compact, with smaller sizes of tomatoes apples.

4. Curly tomato (Lycopersicum validum)
Slightly oval-shaped fruit, hard. The leaves are thick curly and dark green.


Tomatoes can be used either in fresh or in processed form. In the form of fresh, tomatoes are often used as a food supplement ingredients (vegetables), for salads, sandwiches, chili, and so on.

In the form of processed tomatoes can be made into various kinds of canned products, such as whole tomatoes, tomato slices, sauce, and puree. In addition, you can make fruit juice and concentrated to produce tomato paste.

So far the results have been processed tomatoes are widely known by the public is fruit juice and tomato sauce. Fruit juice (fruit juice) is a liquid that does not undergo a process of fermentation, but obtained from the pressing process the fresh fruit and ripe. Processing of tomatoes into juice, but can produce a more durable product, is also a practical beverage, delicious and refreshing taste, is also beneficial to health.

Tomato sauce used for flavoring food. Making the sauce is done by evaporating some of the water from which the fruit juice viscosity desired. Into the fruit juice concentrates are added to a variety of savory seasonings. In order to become more thick sauce, often also added starches and other thickening.

Rich in Vitamin C and A

Tomatoes, both fresh and processed form, has a nutrient composition of a complete and good enough. Tomato fruit consists of 5-10 per cent of dry weight without water and 1 percent of the skin and seeds. If dried tomatoes, about 50 percent of the dry weight of reducing sugars (mainly glucose and fructose), the remaining organic acids, minerals, pigments, vitamins, and lipids.

Tomatoes can be classified as a source of vitamin C are very good (excellent) for 100 grams of tomato filled 20 percent or more of vitamin C daily needs. Vitamin C to maintain healthy teeth and gums, speeding up wound recovery, prevent disease Scurvy (skorbut), and avoid the occurrence of smooth vascular hemorrhage.

In addition, tomatoes are also a source of vitamin A is good (good) for 100 grams of tomatoes may contribute about 10-20 percent of daily vitamin A requirement. Vitamin A is necessary for the health of the organ of vision, the immune system, growth, and reproduction. Vitamin A and C in tomatoes is also efficacious as an antioxidant.

Tomato juice contains vitamins and minerals are fairly complete. 100 grams of tomato juice will be obtained 7 mg of calcium, phosphorus 15 mg, 0.9 mg iron, 230 mg sodium, and potassium 230 mg. Vitamins contained in 100 grams of tomato juice is a vitamin A (1050 IU), vitamin B1 (0.05 mg), vitamin B2 (0.03 mg), and vitamin C (16 mg).

High lycopene content of
Tomatoes contain lycopene high. Lycopene is a pigment that causes red tomatoes. Like beta-carotene, lycopene belongs to the carotenoid group. There have been many studies that reveal the health benefits of lycopene.

Lycopene are known to have antioxidant capabilities and can protect the body against various diseases such as cancer and heart disease. Crushed tomatoes or cooked is the source of lycopene is better than raw tomatoes.

For example, the amount of lycopene in tomato juice can reach five times more than in fresh tomatoes. The researchers speculate, cooked tomatoes or destroyed may issue more lycopene, which is easily absorbed body.

Lycopene found in tomato cell wall. Therefore, with a little cooking oil could be released this component. In addition, cooking tomatoes with olive oil (olive oil) allows the body to absorb lycopene better (Ahuja et al., 2003).

Phenolic component is also important compounds in tomatoes potential, although in fewer numbers. This component provides a beneficial effect. Recently known that tomato puree (tomato destruction), contain small amounts of compounds called routine. Routine compounds can be absorbed and utilized properly by the body.

Author: Prof.Dr. Made Astawan, Lecturer at the Department of Food Technology and Nutrition-IPB

From : Healthy Life
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Healthy Food For Children

A child can not yet determine their own food. Snack habits anywhere enables children to eat unclean foods and contain a variety of hazardous chemicals. Both are derived from the dye, giving a sense of, or preservatives. Chicken Balls can be a choice of healthy snacks kids and nutrient dense. Good luck. Recipes/Test Kitchen/Food Stylist/Image: Budi Sutomo.

Bola-Bola Ayam


1. 400 g chicken meat, minced
2. 3 tablespoons flour
3. 150 ml of fresh liquid milk
4. ½ tbsp margarine
5. 1 egg, beaten off
6. 40 g carrots, diced small
7. Oil for frying


1. 3 cloves garlic, crushed
2. 2 spring onions, crushed
3. 1 leek, thinly sliced
4. ½ tsp pepper finely
5. ½ tsp fine salt


1. 2 eggs, beaten off
2. 60 g flour PANIR

How to Make:

1. Heat margarine and saute onion and garlic until fragrant. Pour the flour has dissolved into a liquid fresh milk. Cook, stirring constantly until boiling. Lift.

2. Pour the flour porridge into minced chicken meat. Add carrots, pepper, salt, scallions and egg, mix well.

3. Take one tablespoon of dough. Form into dots. Do it until the dough out.

4. Dip the chicken balls into the beaten eggs, roll up PANIR flour until the whole surface covered with flour.

5. Heat the oil, fried balls of chicken until cooked and brown yellow. Lift. Set in a serving dish. Serve warm.

source : health food
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