Iron is a mineral essential for proper oxygenation of tissues because it is part of group that makes up the hem hemoglobin. Therefore, imagine what it is essential that this mineral in the life of all and mainly among athletes, who require more oxygen to the physical effort.Then we show the 6 foods that contain more iron regardless of the origin of the food and its absorption into the body.

1. Clams: To our surprise clams contain about 24mg of iron per 100 grams, which represents most of what we need on a daily basis (8mg adult men and 18mg for women of childbearing age). What happens with these foods is that they are of little use in our normal diet and also have a high cost / quantity.

2. Whole Grains: cereal, which gives us the market today are very rich in iron because of its defense and maintenance of the grain in the crust, its content ranges from 7 to 12 mg per 100 grams of product. However, we must not forget that the fiber and vegetable significantly reduce the absorption, so to maximize their assimilation into the body, I eat cereal with a freshly squeezed orange juice or a little lemon rich in vitamin C.

3. Viscera: the liver of beef and the sausage produced from blood red, are excellent sources of dietary iron Hem, easily absorbed, as they contain around 8mg per cent and 14 mg per cent, respectively. As you will see these foods contain much iron in the blood animal that contains hemoglobin, which provides an iron ready to be absorbed.

4. Vegetables: the soybeans and lentils, legumes are the most content in iron Hem, as they have 7 and 8 mg per 100 grams, respectively. Its absorption is lower than the iron content in meat, but its low cost and its beneficial nutrients, we offer an ideal food to prevent anemia and other nutritional deficiencies.

5. Mixed greens: spinach and Swiss contain between 3 and 4 mg of iron per cent of low absorption, but as with vegetables, foods are low-cost, the composition of which can benefit greatly to the body. Furthermore, when combined with citrus fruits rich in vitamin C or with a little meat, its absorption is increased so that the body build more of its iron.

6. Meat: Beef, chicken, fish, turkey, pork and others, all contain iron in quantities that surround the 2 mg per 100 grams or so. It is an easy absorption of iron and that, except for vegetarians, all usually included in our diet.

All the people on the earth are interested in health care, but the conditions of modern life often interfere with the attempt to change our habits in order to achieve a healthier lifestyle.

However, it has been shown to lead healthy habits not only promotes personal well-being and health cares, but still standing productivity, concentration and effectiveness of workers, so that the health care of themselves in the place Work, favors the survival of the company.

This first council, not only will reduce the tension of the worker, but it will digest food better and avoid the development of gastrointestinal discomfort that could affect their productivity later.

It is also important that from the workplace are allowed, and even forcing, for workers to rest for 1 hour each at least 10 minutes, this time may be used for stretching, take outdoors, and cleared to return to thinking calmly.

Another good resource for health care workers is to provide healthy food in the place of work, for example, replacing biscuits, rolls or other food, the ideal is to offer fruit, yogurt, whole grains, seeds and up or dried fruit.

This resource will help sort the food habits and follow a diet equlibrada without vitamin deficiencies conducive to fatigue, fatigue and lack of productivity, and without excess to support the development of obesity.

On the other hand, this same resource can be used to encourage physical activity. That is, instead of offering many couches for sitting, they can also replace some of them, in small machines that allow the exercise of workers in moments of leisure in their workplace.

You think how long the worker will have entertainment! But I can assure you that productivity is higher than that achieved with 8 hours of continuous work and also the motivation of workers is increased and therefore, its quality and quantity of work also rises.

Lately it has become fashionable to the sale of bakeries to produce bread ourselves that we are going to consume daily. It is an invention that helps us save money on bread, but also provides us with a very healthy number of advantages.

You have to know first of all that this kind of machines are very simple to operate and that give us life doing at all times that we have a fresh bread and full of nutrients with some ingredients at all times controlled by us, so it is a 100% natural food, rich in benefits for the body. Since Viton we will highlight some of them.

First of all we have to emphasize the ease of preparation because the machine provides us with the whole process, and the only thing we do to add the ingredients to monitor at all times, which gives this type of bread that features we buy often will not have, because we know the provenance of the ingredients and quality.

Normally the bread we buy in normal shops and bakeries usually contain refined flours in their development and an excess of yeast that eventually can damage the stomach and make our digestions the heaviest. The same goes for water intake, since other types of bread contain large quantities that give the bread more volume, but the remaining amounts of nutrients.

It is important that the flour used for preparing the bread is not refined, since less qualities. This can be controlled entirely if we make the bread ourselves, and we use rye flour or any type that is comprehensive 100%. In bakeries can also find bread, but in many cases it is too expensive and does not contain 100% of flour, but is mixed.

In addition, we can further enrich the recipe for our bread, as in the development we can add other ingredients such as raisins, red fruit, nuts … that will increase the nutritional contribution, making the bread in a food almost completely in highly recommended all diets, as the biological value of hydrates from flour is important.

In addition, the fiber that contains this type of bread, essential for the smooth functioning of the digestive system, as it helps us to digest and assimilate the best long fats, as well as the removal of toxins from the body. It also helps to prevent the emergence of some type of cancers, including colon.

We must not forget that the price and the cost savings are important, and to take into account, since making our own bread in addition to increasing the quality will cost us more money, because we consume a gourmet bread price of normal bread, in addition to our health care for a little more.

To fight the fat from the body more effectively after age 40, at which men and women receive influences of the hormonal changes, studies have shown us 7 foods that help us deal with body fat.

Water with lemon: a study in women found that those who replaced the sweetened drinks water with lemon, lost on average 1.3 kg over a year that those who did not perform the change. In addition, to reduce the consumption of soft drinks improves bone health, which prevents osteoporosis, a disease very common after age 40.

Fiber: a small British research has found that women who have a diet rich in fiber and carbohydrates that focuses on breakfast burn twice as much fat during the exercise carried out later, compared with a diet high in refined carbohydrates.

Flax or linseed: not only is rich in fiber and healthy fats, but some studies have shown that symptoms of the hormonal changes is to reduce their intake. Even their high input fiber allows faster quell the appetite and reduce food intake.

Nuts: A study in Australia found that the intake of 8 to 10 units of walnuts per day allowed to lose more weight and body fat than if we simply a diet hipograsa. In addition, it helps to keep the storage of fat and reduces insulin levels in the blood.

Spicy condiments: not only is known to increase metabolism and accentuate the caloric expenditure, but a study of men and women found that after a spicy meal are reduced insulin levels and thus you reduce the storage of fat in the body by about 32%.

Canela: This sweet spice could replace a couple of teaspoons of sugar they only provide empty calories. In addition, it has been confirmed by research, which slightly reduced the cinnamon levels of cholesterol and triglycerides in the blood, thus benefiting cardiovascular health.

Salmon: This large intake of food brings large amounts of vitamin D and calcium to the body, essential nutrients after the 40, as it not only prevents bone disorders but has found that women over age 50 who take supplements calcium and vitamin D go up less weight after menopause. Other studies show that without sufficient input of vitamin D, leptin, the hormone that regulates appetite, you can not do their job well.

These 7 foods can help lower body fat gain after 40 and besides, their nutrients benefit health by preventing the development of many diseases. Let us not forget that the greater inclusion of such foods, as part of a healthy lifestyle, can help maintain a normal body weight, but most of all, can significantly improve the length and quality of our lives.

Via| msnbc

It is true that it has many calories and fat can make their abuse, but we know that everything in excess is bad, plus chocolate has many benefits for our health beyond your taste:

* Improving our mood to eat because it contains phenylethylamine the brain makes SECRETE serotonin and endorphins, which produce feelings of well-being

* It also contains polyphenols that prevent atherosclerosis, a disease that involves the thickening of the blood of our body and that can affect different organs

* It contains Vitamin B1 and folic acid, two essential nutrients for our bodies in addition to phosphorus and potassium in large quantities when we speak of black chocolate

* It also contains phytosterols plants that help reduce bad cholesterol or LDL