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VITAMINS AND MINERALS are micronutrients opposite
to fats, proteins and carbohydrates, also known as
macro nutrients.

Bone formation and production of red blood cells is not possible
without phosphorus, which is found in meat , fish and whole grains.

Iron is part of hemoglobin, without hemoglobin there is no
oxygen in the bloodstream, there is no energy without oxygen .

VITAMINS are needed to help the body download
energy from food nutrients so that our body functions effectively so
that it can balance the hormone levels, and boost the immune system,
and to also strengthen the skin, and tissues, that protect the arteries
and help the brain to function appropriately.

Vitamins are divided into two categories: water-soluble and
insoluble. Soluble are the ones that do not remain in the body and
should be taken daily, and are insoluble vitamins are the ones that
can be stored in large quantities.

Essential minerals in foods are only about 4 % of the body tissue.
Most of minerals such as calcium, magnesium, phosphorus, sodium,
chloride and potassium are responsible for the skeletal structure,
teeth, salts in the blood system, and fluids for the tissues.

Vitamin "A" (mango, green leafy vegetables, liver) is a
fat -soluble vitamin, and is essential for normal vision,
a beautiful skin to maintain healthy mucous membrane and
respiratory system, the digestive and urinary system, and to
strengthen muscles, bones, and the immune system .

Vitamin B-1 (whole grains, seeds, beans and nuts) is a
water soluble vitamin and is essential for releasing energy from
carbohydrates, and good for the nervous system.

Vitamin B-2 (liver, kidney, fish, milk, wheat germ,
broccoli, and other leafy greens) is a water soluble vitamin
and is essential to metabolize carbohydrates, fats,
proteins, especially to help the liver enzymes
remove the toxin from the body.

Vitamin B-3 (liver, poultry, fish, meat , peanuts, beans
whole eggs, and milk) is a water soluble vitamin and is
essential for producing energy from carbohydrates to metabolize
proteins, fats , and acids.

Vitamin B-5 (peanuts, liver, kidney, egg yolk, fish,
whole grain, beans and nuts) is a water soluble vitamin, anti
stress, and it is essential to conserve energy, to form hormones,
testosterone, estrogen and also to form the neurotransmitter
chemicals that are responsible for movement sent from one
nerve to another .

Vitamin B-6 (wheat germ, seeds, chicken, lamb, fish,
eggs, bananas, avocados, soybeans, nuts, and oats) is a
water soluble vitamin, and is essential for the metabolism of
amino-acids, proteins for the production of hemoglobin, and to improve
the health of the cardiovascular system.

Vitamin B -12 (liver, oysters, poultry, fish, eggs, and
soy seeds) is a water soluble vitamin and is essential for
the nervous system and for the operation of each cell
in the body, especially the more delicate as red cells,
the blood vessels and cells that assist with the
gut lining . This vitamin is directly connected
with the body's genetic material (DNA).

Folic acid (wheat germ, fresh leafy greens,
especially uncooked spinach, beans, egg yolks,
asparagus, liver, lamb, and salmon) is a water
soluble nutrient, and is essential for carrying the
coenzymes necessary for metabolism of the amino acids
body, and especially necessary for the growth of
children, and for the total development of the fetus in pregnant women.
Pregnant women should not use any type of liver for its
high content of vitamin "A", an overdose of vitamin A, can be
cause bleeding, and thus cause the loss of the fetus or baby.

vitamin E, essential for combating the harmful effects of the free
radical that attack the brain and major organs of the body.

All vegetables are good for cell membranes and
capillaries. However, not because a food has a certain
healthy property, means that you should be eating it all day;
if you do, you'll end up unbalancing your organism.
If you rotate your food, you will take advantage of the nutrients
of each of these.

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