Documental - SUPERALIMENTOS - la verdad sobre ellos

You will have heard on more than one occasion that we are what we eat, it seems like a simple phrase repeated millions of times, but it holds a great truth and if they assured you that consuming certain products and in certain quantities would greatly improve your life, you would be willing to change your eating habits by introducing new ones. products that guarantee that your health would be rewarded would consume a jar of spinach to become that popeye that superman we live in a very competitive but at the same time contradictory society being the best is a constant struggle being the fastest the strongest the The more handsome the younger, the cult of the body is essential, however, at the same time we live in a society where obesity data does not stop growing, or rather, gaining weight.

Spain is the second country in Europe only behind the United Kingdom with the highest number. of obese 25 percent of the population is obese or has overweight problems according to data from the world health organization, data that seems low if we compare it with the 2.2 billion people who are obese in the world, that is, almost 30 percent percent of the world population where logically the world champion of the super fat is found in the USA, with the areas of Africa and Asia being the lightest against this plague, new solutions have begun to emerge, appearing what are known as superfoods, the concept of superfood is very recent section energy or food that is too easy, which are those foods that claim to have an action on health beyond what they have as food, that is, as a contribution of nutrients.

The concept of superfood is positive and everything that makes the person think that their Nutrition, your diet is positive because it has elements to take into account, but on the contrary, the superfood concept may make us forget that we do not have to think of a food as our champion, as our salvation, as our prevention of all problems, however, the terminology of super foods and that thought of extraordinary and wonderful miracle product is not the most suitable for most health professionals, putting a label on a food is not good because in some way all these foods or most of the foods that we call Superfoods do not have support from a scientific point of view.

The European food safety authority EFSA itself has had to put in place a series of precautions so that a food can make health claims or nutritional claims. Health experts prefer to use the term Functional foods instead of super foods, these foods have been shown through clinical studies to have very beneficial effects on health. For experts, we must make the most of these products and include them in our diets, but do not expect a panacea. They serve to prevent. to cure, if it is correct to use it because they are foods that have properties greater than conventional ones, but they can also mislead someone into thinking that taking a component by adding one of these components to their diet, since in the ideal diet, the concept is in the balanced nutrition towards good to the maintenance of adequate health no we are not talking about foods that are used to treat diseases the main mistake that is made is not that the food we claim is the treatment is not the element of prevention that is, super foods the The concept is nice and interesting to motivate people who acquire a better eating pattern, but the essence is not to take a supplement or not to take it, but rather the concept of the diet, where it is, therefore these superfoods can contribute with a series of related benefits. with their nutrients but they also give us a motivational desire to undertake a positive change in our eating routines.

Sometimes we think that all those that today have the title of superfoods are distant and strange exotic products and it is not true that there are products that have been known since yesteryear and very common in Mediterranean cuisine with surprising nutritional values ​​within the super foods it always seems that they have to come from outside, we do not have basic super foods here in the Mediterranean, they are not in the Mediterranean diet, the diet has to be varied and the only thing that There are two things that must be respected and some foods that we must take several times a day and other foods that we must take sporadically because because the contribution of the nutrients and components that it has, some we need daily and others we do not need daily and also They can have negative effects on health.

Put an effect in your diet that improves the risk and complications related to inflammation, not chronic inflammation. These products such as garlic and onion, so common in our kitchens, have been providing us with different healthy benefits for a long time. thousands of years ago garlic is an effective antibiotic good for the heart as it reduces blockage of arteries reduces blood pressure and cholesterol and increases the level of insulin in the body just like onion garlic is advantageous against rheumatoid problems a This is added to the fact that it is convenient against stress and depression, the onion in turn helps prevent osteoporosis by dissolving the uric acid responsible for the disease of gout and is very effective in problems of the urinary system and prostate, promoting the transit and limiting infections mixed with olive oil we will have a perfect stir fry that combination of olive oil onion and garlic gives you vitamins and minerals above all it gives you antioxidants that have the capacity to in a mixed meal in a food for example stews that We are used to lentil beans, they become a fairly complete food, they would not give you good nutrients and a balance towards your health.

Olive oil is authentic liquid gold and full of life with a culture and tradition that comes to us from ancient times and that has expanded. throughout Andalusia through its different towns and inhabitants, creating a sea of ​​olive trees, a sea of ​​health, it was discovered many centuries ago but actually today, for about 30 35 years now, it has been seen that it has some specific benefits on the health of the human being specifically on the arteries because it prevents cardiovascular risk factors. Without a doubt, extra virgin olive oil is the healthiest. It is the result of the first cold pressing without seasonings without alterations.

It is pure olive juice and that purity runs through our body. our arteries, the impact of olive oil on health is fundamentally in the entire cardiovascular area. It seems that people who consume olive oil from an early age have fewer heart attacks and fewer cerebral vascular accidents. Fundamentally, it will have an impact on blood pressure, but fundamentally because The atheroma does not form and the atheroma sky, which is the fat in the artery itself, does not form, so the caliber or diameter of the artery is greater. In this way, cardiovascular risk improves, blood pressure is lowered and heart attacks are reduced, including cerebral infarctions.

Obviously, everything that acts on the arterial wall reduces blood pressure or normalizes it. I would say that olive oil normalizes arterial attention because it is not a food that causes diseases within the arterial wall, as if we have a sewage system. We have all the sewers clean, suddenly it rains and it doesn't really overflow because afterwards, why does the sewage level work well? If we don't have it correct, if the pipes are dirty, if there isn't, then we are really going to cause an overflow, which would be hypertension, olive oil. Exactly for any person of any age, although with the correct moderation, it is still the healthiest fat, but a fat at the end of the day.

If a person is significantly overweight, olive oil must be very controlled. It should not be considered that olive oil is a medicine, I would say that children benefit from a longer life expectancy by consuming good products and among them olive oil, the adult who always has more would have cardiovascular biases because they normally have more stress will also benefit and of course Nutrition in the elderly is essential and even more so today, with a life expectancy of 88 to 90 years in women and 82 years in men, to preserve all the qualities of olive oil and consume it in the healthiest way, we should avoid or have Be careful with fried foods, olive oil is very rich in monounsaturated fats, like any fat, because it has a caloric content, but we have the key.

The key is that we do not have to add a lot of oil for frying, but above all, we cannot fry with the same oil. many things, if we continue with the same oil, many things, then what we do is cause the extra virgin oil to deteriorate because the high temperature increases and thus we prevent weight gain due to an increase in the caloric content of the oil because the oil To be it will always have a fat one gram 9 kilocalories that will not change but olive oil has many other properties and uses outside the kitchen there are soaps shampoo gel that uses olive oil as fat it is a fat of Very high quality, we use many types of fat for dermatological applications that are done daily in humans.

Olive oil is of magnificent quality, so it moisturizes and also stays for 24 hours because it is absorbed very well in the dermis because dry and aging skin and of course olive oil is added to all beauty products every day and to any product that human beings need, really the fundamental focus is hydration, we are clear that olive oil is an exceptional product both for food use as a cosmetic but there are nuances that can help us recognize the best of the possible olive oils. Virgin olive oil can be found in two qualities: virgin as is or extra virgin within the extra virgins depending on the area of ​​the variety.

The climate can present the oil with different flavors and different nuances. This is not incompatible with the quality. It is a juice from completely fresh olives that are healthy at the time. An oil with a minimum defect would be transferred to the virgin category. What color is most suitable for the oil because the color of the extra virgin olive oils will vary from golden yellow to the most intense greens. The colors in the olive oils will depend mainly on the variety of the fruit and the state of ripeness, therefore we have It must be clear that the color of the oil is not indicative of quality.

What elements influence the flavor of the oil? The flavor will depend mainly on the characteristics of the fruit; variety; ripening; harvest; the climatic situation that the crop has gone through during the ripening phase. about the fruits, in short, it is easy to understand that not all natural juices taste the same, because the oil, being a juice, does not taste the same. The oils from the beginning of the campaign are going to make oils that are more intense in smell and taste, more bitter, more spicy, more fruity. They will remind us more of the fruit from which the olive comes and the oils from the end of the campaign will be more mature oils, oils that will not have as much intensity in the mouth.

What does bitterness and acidity consist of in olive oil? Bitterness is always an attribute. positive in the oil, just like the spiciness and fruitiness of all extra virgin olive oils. Good oils must have bitterness, spiciness and fruitiness in a balanced way because the bitterness and spiciness will remind us of the fruit from which it comes, then in no case The bitterness is negative, it will depend again on the taste of the consumer and on the other hand, the acidity is a parameter that the consumer will never detect in the mouth because it is a chemical parameter and we confuse it with gastric acidity or the one that leads What the oil can do to us is a chemical parameter that determines the quality of the oil.

A good extra virgin olive oil, the less acidity it has, the better and the higher quality it will be, and extra virgin olive oil must always have an acidity below 0.8 degrees. and that the oil well contains are remains of solids in suspension that contain the embrazada oil packaged in branches and that come from the olive itself. They are particles of bone, pulp and skin that, with the passage of time, decant in a completely natural way, these wells are They could be eliminated very easily by filtering the oil. It can expire if the oil. Olive oil is considered a non-perishable product, which means it does not expire.

It is true that with the passage of time, the oil tends to lose both physical, chemical and organoleptic properties and deteriorates. The only drawback that we can find is that an oil that was once purchased with a category such as extra virgin olive oil, with the passage of time and once the best-before date has passed, may have lost that category and become a virgin olive oil, for example, how can we preserve olive oil in perfect conditions? We must be aware that both plastic and transparent glass are much more permeable to light and oxygen, which means that the oil contained in these containers is deteriorate more quickly than those packaged in silver upon heating.What oil does is that it deteriorates the quality of the oil in leaps and bounds.

When the oil is heated, the oil is released from its positive qualities, such as the polyphenols, antioxidant agents, but all of this, with the rise in temperature, would deteriorate along with the garlic. onion and oil another essential product in stir-fries is tomato. Tomato reduces cholesterol levels prevents the appearance of breast cancer, lung, prostate, cervix, bladder, fights diabetes, increases defenses and vision, keeps hair and eyes in the skin. healthy teeth among many other properties, but to get the most out of these products it is very important to grow them, Antonio knows this very well, a man who, despite his Parkinson's problems, continues to work the land.

I don't like raising everything here without chemistry. lady with phosphate bow fertilizer and among the tomatoes the sands the cucumber I believe everything I feel it I believe the tomato that buys a tomato will have a different taste than what it raises one hundred percent and I like to raise it instead of buying it not for what it is worth, because the raw palate that he has with his garden not only obtains some exquisite products but also improves the physical condition of his body by reciting grass that he waters like this on those days and there are others where I am comfortable with a very common in gardens like Antonio's is broccoli it is an essence of a plant that is a brassica sitting within the genus of cabbages we can call it in a generic way in which there are many cultivated species of that same genus of genus basic graphics thank you how good They are cabbages cauliflowers are a group that is one of the main foods cultivated plants that are part of our diet this plant family of cauliflower or cabbage is rich in vitamins fiber with a low index of simple sugars and with essential fatty acids for years they have invaded our Spanish markets but previously it was not so common there are studies that in some way I am going to try to analyze properties of certain compounds present there are no studies that talk about glucosinolates of compound topics that when isolated they use them in tests with model organisms with cell lines well You see that they have antioxidant capacity such as anti-tumor capacity or a compound that comes from the digestion of some compounds that exist especially in broccoli and other cabbages do not basically have them and that there is a lot of interest around it because it seems that it has a certain anti-inflammatory effectiveness. tumor and is proposed as a possible compound that is used in the treatment of cancer less common than broccoli is elvin and bim iii is basically a good broccoli he is a hybrid between broccoli as we know it the most common variety of broccoli and a Chinese cabbage, a Chinese broccoli that when hybridized produces this vii that looks very similar to broccoli but has thinner stems that at some point still remind us of rago, it has the properties and benefits that the broccoli that has the cauliflower that the collections have are basic, they are of the same genus and they all share it has all the advantages that vegetables have in a generic way very significant amount of fiber low glycemic index in some of them presence of some important or essential fatty acids certain vitamins those are related With the color and other inventions that will be present in this wine, not only is the way of growing it important for our health, we must be aware that the way we consume the products will also influence the contribution of nutrients they provide to our body.

Those foods that can be eaten fresh, such as fruits or vegetables, are generally the healthiest way and where the product retains all its properties. There are two basic systems: cooking it in the oven or cooking it at a temperature at which almost all the characteristics are preserved. of foods, he highlighted that cooking foods in the most balanced way is fundamental in the process. All of these properties that we say about superfoods can be left along the way without them to cook them when one subjects them to certain treatments such as temperature, pressure, which can cause many of these vitamins or minerals lose their effect wheat is a basic cereal in Western diets wheat is the essence of bread that has been with us for thousands of years bread is a fundamental part of a healthy and balanced diet sometimes there are people who decide do without it with the idea of ​​losing weight but the fiber and carbohydrates that they provide us are essential for our body.

What we must keep in mind is that there are healthier breads than others, sliced ​​bread would be the least recommended due to that contain more fats, sugars and additives, breads that contain more grain and have 100% whole wheat flour in their composition are the most suitable for our health, although we have mentioned that wheat bread is the most common on our tables, there are also prepared breads with other cereals such as rye or oats, however, with the so-called superfoods, other types of very diverse breads have begun to be generated and with important nutritional contributions. Among these types of breads, we find a very novel and highly recommended one that is beginning to be produced. in utrera in the province of seville the bread with lupine this type of plan arises from a need and from the association between two fundamental areas of food, the bakery and the restaurant, we began to make breads because in the end we realized and above all because of the home remedies that greatly reduce blood sugar levels and from there we began to develop, we began to work with it through what we do, we begin to try to make a substitute for what would be cereal in general, we do it with it with the speaker us is a product 10 where it has always gone unnoticed what we try to give it all that value that perhaps not loneliness being such an important product according to its creators the key to this bread lies in getting a good dough from the lupin because by itself it does not It is bread-making and its flour, although it exists, is too bitter.

The fermentation of bread with lupine can range between 2 and 4 hours depending on the temperature and humidity of the place. After baking, a healthy delicacy like this emerges. Look how it is made in mine. to give it that yellowish color if you look closely, I have added pieces of whole lupin just like that on the pasta we add it again and make a statement that is why these pieces come out on a nutritional level, a very good bread among the so-called super Foods and the production of breads have had a special introduction to a cereal from the wheat family known as spelled.

Spelled is a cereal whose origin is found in the Near East about 7,000 years ago and which spread rapidly throughout Europe, with Spain being one of the places with the greatest settlement on the continent, spelled is also known under the name scaña or scanda mayor. It has a long history, so its production is quite controlled or it is well known how to carry it out. Its production is less than that of wheat and also its management is somewhat more complex when it comes to shelling, how the grain is used, how it is collected and how it is processed, its production and therefore its consumption is somewhat more complex, since it has been in disuse or has been decreasing every time.

However, its powerful properties have revitalized the consumption of this cereal in recent years. It is a food rich in carbohydrates, making it a good source of energy. There is the presence of a certain mineral or certain vitamins, like most cereals, which does happen with spelled and perhaps this correlates with its greater current consumption and the fact that, in general, spelled has entered the markets from the beginning as a whole grain like a cereal and in which there was no refining process that has given us a flour that we call white, a refined flour, this makes spelled, like any whole grain, the complete one, have better nutritional value.

We could say it in some way that in a cereal with refined flours we are going to find more protein, we are going to find considerably more vitamin fiber because we are not removing That external part of the cereal where a large part of the fiber is concentrated. Not in vain, spelled is a great source of energy for sports lovers due to its multiple vitamins and minerals that favor the nervous system and, above all, the metabolism, transforming it into energy, favors Good digestion and improves the skin, reducing the appearance of acne, also repairs our tissues and strengthens the immune system, but despite the rise in spelled consumption, we have to be aware, as we have been highlighting, that there is no such thing as a miracle product: the rise of spelled. has been associated with another issue which has been gluten phobia, the fear of gluten but from a scientific point of view it is not justified.

Celt has gluten and for example it cannot be taken by people with celiac disease or gluten intolerance for this fight against Thousands of patients face gluten. This is a chronic multiorgan autoimmune disease that affects the intestine and is induced by the ingestion of gluten that, without strict lifelong treatment, can cause complications as serious as cancer or other autoimmune diseases and osteoporosis, one of which is say that you suffer from celiac disease, despite your problem, you cannot resign yourself to leading a healthy and happy life. Well, if you have a gluten intolerance, then gluten is a protein that is present especially in cereals, so not even wheat, barley, rye, oats are Things I can't eat on this trip Desire has the support of her entire family.

At home there are four of us, two little girls and my wife and I. If it hadn't been for the gluten intolerance, we wouldn't have approached other foods because the truth is. What we have done is that we have to look for an alternative, not to the commercial product, to the food, to the diet, which is the most important thing. Curiously, the disease brought to this family a greater presence of healthy products and a healthier life and aware of the importance of a good nutrition, the girls' health is strengthened because well, we are also making a little difference to that balanced diet, because due to intolerance we have had to look for another alternative to cereals that I cannot eat and so on, so for example we have known in quinoa and we use it in some dishes integrated into other types of pasta, for example that are made with quinoa like the recipe in the book and we also use ginger and the traditional way, this type of olive oil is a dried fruit if we can get it many healthy fats we try to avoid all types of refined oils and always good olive oil and nuts the truth is that we try with much healthier and that has also been due to the knowledge of the disease and the alternatives that we could have all these super foods and learning to know how to create an appropriate diet for people with celiac disease has led this family to create a health and food blog of its own, lousteau mania, it is a bit of an exercise in reflecting, not especially for people with celiac disease, it is good that when When we go out, we have special difficulty finding places where they know the disease well and how to adapt the dishes, although it is true that we find more and more options.

At first, it was difficult to find a way to gather information that would be useful to other people who want to visit. The blog site is called gluten mania dotcom and has a very basic and very nice explanation, although it comes from a bit negative, but well, we read, we are also trying to turn that time around tortilla 9º, we must know which products are the most suitable for our diet, without a doubt, fresh products such as fruits are an essential energetic part and many of these products have been classified as super foods, some as well-known as oranges are ideal for the immune system, orange is a fruit with a high content of vitamin C, ideal To prevent frequent winter colds, it is better to consume the fruit whole rather than in juices, even if these are homemade, because this way they will not be more satiating and therefore we ingest fewer calories, but also by squeezing the fruit we are discarding a large part of the nutrients that the fruit has. pulp, especially fiber, juices are the worst example of commercial juices because we keep the sugars and the refined ones, we process them and we lose the matrix of vitamins and minerals and also the fibers, which means that the fruit is better to take in its natural way chewing the whole one, as a result, the basic composition of fruits in general is usually 90% water, vitamins, minerals and electrolytes and their consumption must be daily.

Certain fruits are especially powerful in vitamins since they are for daily consumption. The consumer means that one must take 23 pieces of fruit a day, people who do without fruit have more difficulties to cover the amount of vitamins and minerals that we need over the days, the diet we say, each superfood has a relational dose with what characteristics in which it is door to some are sources of energy to give you body and other simply because they are like the sweetener something that you add to your diet to give that sweet taste that you do not want to use because sucrose another of the most common fruits in our land and with a superlative value is The pomegranate, for example, is the greatest antioxidant that exists in the world, much more powerful than wine and any of the other classic foods that are used as a source of antioxidant protection.long-term cardiovascular risk prevention of problems no other great antioxidant is found in a wild fruit, blueberries.

The blueberry falls within the group of what is sometimes called wild berries or forest fruits that were collected in certain ecosystems of high latitudes with climates. cold but moist originally the blueberries and wild fruits in fact curiously and it still remains an example of the few fruits that I would say are still marketed wild the vast majority especially those that we find here in our area are cultivated but in areas like Canada in the Nordic countries the wild ones continue to be collected and sold due to demand they have begun to be cultivated in various places such as the Andean mountain range in Argentina Chile or Colombia but also near us in Spain in communities such as Asturias Galicia or Andalusia the blueberries that We found that they are going to be cultivated and for example from the area of ​​Huelva an area where blueberries are cultivated.

The problem is that at first it is difficult to grow it because you have to find the conditions. These are plants that usually grow in an environment in which those large plants are protected. forests, its striking color arouses interest in us, but it is so beneficial that it is known to have an antibacterial antimicrobial capacity and its consumption has always been associated, for example, with improvement in urinary tract infections in the typical if you have a urine infection. Blueberry smoke is a wonderful food, if not a food that also improves cognitive abilities in the elderly, it is better if I can enjoy 10 fruits than if I can only enjoy blueberries beyond the advantages it will give me because I am convinced that In the long run it is a much better strategy than focusing on a perfect food.

Indeed, the success of a good diet lies in the combination of products, some as convenient as nuts. The consumption of nuts from a cardiovascular point of view has been studied. and it is really guaranteed that nuts need to be added to our diet in small quantities but daily, it is recommended to eat small amounts daily, about 25 or 30 grams of nuts, as they have a high caloric value, but we must know when is the best time of day to consume them. I would say that the best time is the night, especially for people who have been working for a long time.

The nut is a superfood because it really improves you, apart from giving you an adequate quality of life, it gives you, above all, one that is within the scope of the factors. of cardiovascular risk, it has been seen that those people who take small amounts of nuts daily and are not overweight greatly improve their quality from a cardiovascular or cerebrovascular point of view. Nuts help reduce bad cholesterol levels and increase the Good, thanks to their content of healthy fats, also called unsaturated, they balance blood cholesterol levels and are excellent for reducing stress, fatigue and premenstrual syndrome.

Among the variety, walnuts stand out for their values. They have a percentage of vegetable fat but they have many micronutrients. Calcium has phosphorus and from a mineral point of view the broadest and then with 39 being able to be completely social, pistachios are also satiating but they also contain beneficial nutrients that serve to reduce the risks of suffering from muscle degeneration due to age, the main cause of blindness. For the elderly, almonds protect against free radicals and absorb fats. Lastly, hazelnuts prevent heart and degenerative diseases such as Alzheimer's. Today we have a wide variety of products at our disposal that allow us to consume cultivated fruits deeply rooted in our tradition. wild products nuts and also why not exotic and unknown products in Lhasa and it is a tropical fruit that has the same characteristic that mango can have for example or other fruits that we normally eat in our diet so it has antioxidants therefore we do have A varied diet in which we have fruits and vegetables of different colors, we take them daily because we have the same contribution or even more than if we eat a football from here and we only have to know their contributions and add to our diet what suits us in this way in the street can help us prevent constipation or increase energy even to lose weight since it detoxifies and satisfies, but because we think that most of the so-called super foods help us lose weight, most of them are of plant origin, such as are low in calories and It has a great contribution of nutrients, especially minerals and vitamins, but so does pepper, tomato, onion, garlic, then we can label it as a superfood.

One of the star products among the so-called superfoods are goji berries, which have been used for six years. thousand years in China and Tibet to help the liver, eyesight and promote longevity, however there are professionals who assure that not all the values ​​given to goji berries are real or at least not all the goji berries that we can purchase in The market has an important thing about goji berries that the Spanish food safety agency, where I was for a while on the scientific committee, revealed one thing: firstly, many of the goji berries they sell are not of the same species. which has the alleged healthy properties because there are only two species but different species are sold or are on the market and secondly there was a time when some batches of goji berries that arrived in Spain had a high lead content, therefore we must be careful with that because logically this does not affect the nutritional issue but it does affect hygiene and safety among the new products, quinoa is one of the ones that is achieving the most success among consumers, it is not a cereal or a legume but it is a grain with great nutritional properties, well the nutritional properties of quinoa are very complete in such a way that it is one of the plant foods that has the most balance in its nutritional composition, it is very rich in proteins, it can be made almost 13 14 percent in some of its varieties has many complex carbohydrates with a lot of fiber and also has a non-negligible percentage of fat, it can reach up to 5 percent of a fat of plant origin, apart from mineral and antioxidant micronutrients that make this vegetable This grain, quinoa, is highly recommended.

It is one of the most complete foods that exist in nature. White quinoa is the most common. It has a more subtle flavor and fewer calories. It is the richest in protein and has the fewest carbohydrates, so it helps. to burn fat and strengthen muscles but quinoa can have a great place as an alternative, for example for people who have gluten intolerance since celiacs can take it as it has a low glycemic index, also people with diabetes people who have intolerance digestive can also take it can be taken by people who have obesity because as a complementary plant food within a globally low-calorie diet it will provide proteins it will provide fiber micronutrients since being a balanced food rich in proteins of plant origin this is very important It has all the essential amino acids that an animal protein has, in this way it is one of the few vegetable proteins that we could say is quasi-meat or quasi-fish, therefore, I believe that they are concepts that have been proven reasonable and that they can be taken by even the elderly. children or athletes, nutrition is a primary value for elite sport.

The achievements of athletes are increasingly linked to adequate and personalized nutrition where there is no room for saturated fats. If we see photos of players, we can get the best eggs. from the world of 40 years ago because we see his physiognomy that was a little more robust, so to speak, not now, now the footballer is more athletic, he is finer, he is more defined and that means that with food because it has a totally direct effect They eat what they eat for the sake of it, it provides energy to train and also to maintain healthy fat values.

In addition, this type of super diet that is now being introduced in the world of sports because the truth is that there are many clubs that bet and there are players. They are therefore opting for bme for chia for different foods because they are going to contribute to turmeric also at the level of anti-inflammatories because they are going to give it that extra by having a good diet we already have good nutrition and the footballers are eating well well now we are going to give it one more plus because they are going to have either more antioxidants or have anti-inflammatory functions and we are looking for that little point above to seek maximum performance Rafael has been in love with football since he was a child for me football is really everything in the end football is In my life, my profession and that is what I have been fighting for all my life.

I started playing when I was 10 years old, well, in Malaga and from then on I already had a goal, which was to be a footballer and to be able to make a living from this, so for me apart from being my profession that I do not consider it a job because in the end I come here to do what I like and I feel privileged for that today he plays in the Huelva recreational team he continues to raise awareness to progress in his football performance that extra improvement Rafael looks for it with his increasingly balanced diet, which is why he likes to personally go to the market in search of the freshest products.

In the end, one of the fundamental bases of the professional athlete is nutrition, and then it is clear that taking care of your diet, buying products of quality and products that are low in calories and that maintain a balanced diet because it is part of the training in an invisible treatment that is called but come on, it is a fundamental and essential part of the leader athlete after a spinal ligament injury he became aware That to continue making a difference in football, diet was essential to be able to feel fast and powerful and continue scoring goals in the dean of Spanish football.

I clarify because it improves your performance not only in the short term but also in the long term once you start eating. in a more balanced way, in a healthier way, your performance increases and in the end in elite sport, especially us, the difference is very little between you and your rival and as long as you can earn those points, whether in nutrition in having a percentage of fat that the appropriate nutritionist controls for all those things so your performance increases and in the end here what we try is to increase performance in all possible ways because that is what it is about giving the highest level and nutrition, food is fundamental in that because it is what is going to give you that extra to compete with the name many super foods that come to us from distant places such as the Andean zone, one of them is maca, a herbaceous plant that is usually taken in powder, however, its benefits seem to be far from the quinoa grain.

It is a food whose composition is very similar to that of cereals in such a way that it provides us with proteins, it will provide us with carbohydrates and very little fat and then minerals, antioxidant micronutrients. We want to have a complete balanced diet from a protein point of view, we must mix it either with legumes or take it together with proteins from fish or meat so that it is complete since it lacks lysine, an amino acid that lacks a lot of cereals, the hammock that little by little wants to penetrate our gastronomy, it has a long tradition in Latin America.

I would say that it is the same contribution that a cereal would give us. There is talk of many beneficial properties of maca since it is a food that in the Andean culture was used in Religious rites in, let's say, ceremonial aspects, effects on fertility, sexual potency and more vitality were associated, but I am reluctant, we are clinicians' reaction to talking a lot about these beneficial properties as long as another plant is not demonstrated with the category of superfood that is beginning Opening the way among our consumers is turmeric, originally from Southwest Asia, it has an intense mustard color.

Its use is very common in the dishes of Indian food culture. Turmeric has been attributed beneficial properties at the level of the cardiovascular system. It improves cardiac function and decreases. Cholesterol has been attributed properties to improve liver function, also properties that improve immunity, but rather antibacterial properties, but it does improve the immune defense of our body and then a multitude of other anti-inflammatory effects such as improving arthritis and improving fertility despite All these benefits that are assumed, health professionals have not yet confirmed these properties, as most of these so-called superfoods are called superfoods because someone has given that name to part of this group of foods.

They do not have verified studies that reinforce these possible or potential beneficial effects something similar happens to other products such as ginger in Asian culture, especially where it came from, some medicinal properties in relation to improving nausea and improving the vascular system also give it an action such as improving fertility as well as even One aspect of improving libido is also that it has antimicrobial effects. It is said that it improves breath. When a product is given so many properties, it is not considered to be able tohave so many beneficial effects, clinicians and scientists must always doubt that it is not that they cannot have them, but we should demonstrate it from the Far East.

A mushroom called racing, a dark red color, recently arrived to us from the Far East. It has been a traditional product in the oriental medicine collected in the forests as a supplement, not as food, reiki is a supplement, a medicine of traditional medicine in this case Chinese, but it is not a food because organoleptically, so that I don't eat it, it's hard. What it does with it is that it is ground and with that it is made into an infusion, although it is good, they are already starting to do some other forms as well. It seems more or less clear that it works with hypertension, it is a hypotensive agent, but when you look at the medicine, it is used for a lot.

Of things, studies are beginning to be done and now we see that certain compounds have anti-tumor capacity. What does that mean? That means that in a controlled study I took an extract of rage and in which Enrique is like this in a compound and that can cause some cells that were dividing in an uncontrolled way and that evidence exists in the scientific literature around the reich, for example, that means that racing is anti-cancer, that step is a very long step that has potentialities that it has, of course, of course, yes, and of course. In fact, they are being studied, that means that right now, the health authorities are saying that we should take Reich and if we have cancer, not because it has not been proven and it would be misleading if we say it, but this is where this permanent interest in finding super powerful elements and super magical because the industry is fantastic and what the industry wants is to be able to advertise food so that it is consumed and that is where health must come in so that until there is a long-term study it should not be consumed at a level human, although it is sold as a plant, as we pointed out at the beginning, we live in a competitive society but at the same time we want a perfect body and to be thin, sometimes not with the aim of improving health but rather increasing our vanity, which is why we often look for the exotic. miracle when we have it closer than we think the legume is a magnificent food it is a food with high quality that is cheap and has a wonderful and varied flavor we have a great variety of legumes such as broad beans chickpeas lentils beans beans peas and as professionals point out, we can consume them in multiple ways, but that lies in its benefits: it does not have fat, it has a lot of carbohydrates, it has fiber, it has vegetable proteins and it is a food that you can consume three times a week and not get tired. very few foods that nourish so much that they satisfy so much and with a very correct diet products as common as lentils are essential for our health.

Lentils have a portion of important micro element nutrients but they have an important contribution of iron, so iron is a food. a nutrient that is super important due to the consumption of iron red blood cells, so especially people like women between 12 and 48 years old have monthly periods and have a greater loss of iron than men, but apart from that particular aspect it could tell you that children need it because they have a high percentage of growth, both bone and muscle growth, as well as heart, liver and lung growth. The growth of the boy and the girl is a global growth and the iron and nutrients that legumes really have.

They are very beneficial, legumes do not contain any cholesterol, they are high-quality vegetable proteins, in fact they have as many or even more per unit of weight than meat, they are low in sodium, gluten-free, they provide carbohydrates, vitamins and minerals and have a low glycemic index. As if that were not enough, they are sources of fiber such as chickpeas, the chickpea is a magnificent food with a great quality of fiber, mainly fiber, then it has calcium, it has various nutrients and it is important as long as it is not abused because it can produce flatulence, satiety or It is a sufficient amount of chickpea to make it as a single dish and a main dish and you can mix it with chard, which for example has more but fundamentally, I would say absence of fat, greater amount of fiber from legumes that have more fiber, fundamentally greater amount of micronutrients. calcium carbohydrates chickpea carbohydrates have a high percentage, perhaps because of their proximity, we do not classify them as superfoods, but for health professionals they are all part of the Mediterranean diet and superfoods are a exception that I would really remove if I had to give the word super to something I would give it to the Mediterranean diet if there is something it is a super Mediterranean diet within that super Mediterranean diet I have always had blue fish since the old salting ports of the time Roman to the current fishing grounds are an inexhaustible source of life.

Blue fish is from our area, perhaps one of the foods that can have the most importance because because it is a healthy protein source where fat is also an anti-inflammatory fat, it is a source of omega 3, therefore The most favorable superfood is to cook a fish with garlic on a grill or in an oven. It would be a round plate of superfoods, but in the sea we not only find fish of magnificent quality. In recent years, we find more and more nutritional wealth and magnificent properties in the seaweed such as spirulina, a supplement more than a food in itself, spirulina, an algae, is an algae that has acquired a lot of notoriety in the last year.

It is a protein that is not optimal from the point of view of biological value, such as meat or egg or milk but it has a high protein content so as a supplement for people who have a low protein intake I think it is good. Another very satiating element that we can also find in herbalists is flax. go to the flax seeds or linseed valeta mind you can find them with the name of vila de linaza they are some families that are very rich in fiber agree they are very satiating and their main content is that it is rich mozilla or that what produces that satiating effect then it has an essential fatty acid, omega 3.

If we return to algae, there is an exceptional supplement such as chlorella with an incredible protein value. It is a very important superfood for certain types of diets. Chlorella is an algae, a single-celled organism because it is especially rich in chlorophyll, it is an organism that is capable of photosynthesis at levels that few organisms can do. When we look at the nutritional profiles of cholera, certain vitamins jump out there that go to two hundred percent of the daily necessary amount, it is very rich. in proteins, most of its weight does not have proteins, so a food rich in proteins and also with a very interesting biological profile means we are going to find essential amino acids amino acids that we as a species cannot produce and that we need to ingest from food in diets that diets are generally deficient, vegetarian diets, vegan diets have a problem with essential amino acids that can be corrected, that is, try to make a good combination of foods, it can be done, but because we consider glory to be a superfood, which is what has made in some way let's focus our attention on this algae because in the presence of many vitamins and in a considerable quantity if we compare it with the majority with many other foods we find enormous quantities certain vitamins certain minerals due to a high presence of protein due to good quality biological structure of these proteins by many compounds that are beginning to be called functional active or bioactive compounds that are being worked on and when we isolate them and use the model of cancer cell proliferation in animal models, we see that they have certain functions, so they are promising. for the pharmaceutical industry generally when treating diseases because it is striking for its high concentration of almost everything it does not have protein it has a fatty acid it has minerals it has vitamin very high concentration both spirulina and color they are found in open water however due to to its nutritional discovery for use in haute cuisine, they begin to be cultivated in places such as fish farms, in short, new foods and those traditional foods related especially to energy, immunity and physical improvement that we call super foods are a support for our health but never the categorical solution, the diet never causes diseases to occur, but it does prevent those diseases from appearing or improves the condition of the people who have that disease and that this begins in the fertile mother, that is to say, it begins with what diet the mother who is going to have a Child, there is no food that makes us a super person because it seems that if we eat a superfood they can make us super and we can do whatever we want.

We have to keep in mind that the diet must be varied and must contain a large amount of food. coming from the plant kingdom, fruit, vegetables, cereals and then foods from the animal world such as fish, especially meats, legumes, which we are not forgetting to use the spoon more and lastly, one important thing is to eat well but move more than that, we always forget it, let's be careful with the superfood concept that there are many questions to be resolved ah