Antioxidants and sport

There is growing awareness about the importance of physical exercise for our overall health. Exercising daily is not only beneficial in terms of staying fit and losing weight; it also brings psychological benefits by promoting the production of endorphins. However, we have to be particularly careful with the intensity with which we perform certain exercises since body tissues can be affected by the free radicals produced, especially when overexercising. What are free radicals? Free radicals are reactive compounds, in general oxygenated, which cause oxidative damage to the cells that make up the muscle tissues of our body. They are necessary for certain functions and maintaining general health, but the production of free radicals over time can have negative effects because they alter the membranes of cells and genetic material In the case of athletes, this situation increases, because when you exercise, 20% more oxygen is consumed than under normal circumstances. That is why antioxidant foods are extremely important in the diet of athletes and sports players. The power of antioxidants. Antioxidants are necessary because they help protect the body from free radicals. The main antioxidants include: Vitamin C: The best way to incorporate this vitamin into your diet is through fruits and vegetables such as kiwi, mango, pineapple, persimmon, citrus, melon, strawberries, sweet peppers, tomato and vegetables in the cabbage family. Vitamin E: It is abundant in wheat germ oil, soybean and sunflower oil, the germ of cereals or whole grain cereals, olive oil, leafy green vegetables and dried fruits and nuts. Selenium: Found in meat, fish, seafood, cereals, eggs, fruit and vegetables. Beta-carotene or “provitamin A”: The following foods are rich in beta carotene: green or red -orange-yellow vegetables (carrot, spinach, pumpkin, etc) and certain fruit (apricots, cherries, melon and peach). Zinc: Zinc is an essential element for growth and development. It is found in relatively large amounts in our muscles. We can find it in foods such as cocoa, peanuts, pumpkin seeds, sesame seeds, mushrooms, spinach and whole grains. If you eat a balanced diet containing these foods, rich in fruit and vegetables, cereals, fish, and low in fat, you can prevent and reduce the harmful effects of unchecked production of free radicals in your body.

Food for better quality sleep

Studies show that we spend one third of our life sleeping. Sleep is a biological need that helps the body to recover energy, carry out certain processes and function correctly. Sleep is very important and so we must take good care of it. We are increasingly understanding the importance of good quality sleep. It is one of the moments of increased brain activity and, according to some studies, getting good quality sleep has a profound relationship with our emotional well-being, and can even strengthen our brain for the future. It is very important to take care of all aspects that influence our quality of sleep, including food. These are some of the foods that help to combat insomnia and light sleep: Bananas The vitamins and minerals found in bananas stimulate the creation of serotonin and melatonin, which are very beneficial for the brain and nervous system. In addition, potassium and magnesium are muscle relaxants and ensure long restful sleep. Lime Blossom Lime Blossom tea is often used to aid sleep, thanks to its calming and relaxing effects. It is very effective for anxious people who find it hard to achieve restful sleep. Pineapple The vitamins and minerals found in pineapple, in addition to the fibre it contains and active compounds associated with serotonin, make it a great option to enjoy before bed. Enzymes such as bromelain also aid the digestive process and prevent discomfort during the night. Chamomile Chamomile is one of the most highly valued medicinal herbs because it offers so many beneficial health properties, including improving sleep. A cup of chamomile tea before bed will help you to enjoy sweet dreams, along with many other benefits. Our Be Plus Relaxing Smoothie contains these four ingredients, among others, which will help to regulate your nervous system and, ultimately, to get a good night’s sleep.

Tips for a healthy balanced diet

Healthy living habits are becoming increasingly prominent in our society, as we become more and more aware. Taking care of what we eat is essential but it is not as simple as it seems. A healthy diet is one that allows our body to function properly and ensures optimum development and growth at every stage of life. Combining a healthy diet with other healthy habits such as ensuring you get regular exercise and good quality sleep are fundamental when taking care of your body. In order to achieve the goal of a healthy lifestyle, here’s some advice for you: Eat a varied diet You can only get a variety of nutrients by eating all kinds of food. And from all the major food groups (cereals, fruit, vegetables, oils, dairy products, etc) because no food contains in itself all the nutrients you need. Eat more fruit and vegetables. We should be eating more plant-based foods and reducing our intake of animal origin foods. One clear example is the Mediterranean diet, which promotes the consumption of cereals, fruit, vegetables and legumes, fibre, etc. It also includes fish, olive oil and a moderate intake of meat and animal fats. Appropriate proportion of each food. It is important to eat everything, but also to know the right proportions of each food type. The Spanish Society of Family and Community Medicine (Semfyc) suggests this guide: Five meals a day. Another key to a healthy diet is to eat 5 meals a day: breakfast, mid-morning snack, lunch, afternoon snack and dinner. Plenty of liquids. Drinking plenty of water is essential for a healthy lifestyle and for life itself. Recommended consumption is 1 or 2 litres a day, which would be between 4 and 8 glasses approximately.