- The surfaces of fruits and vegetables can be contaminated by bacteria, viruses or parasites. So wash them with water.
- Remember to remove the outer leaves and wash the rest, one by one, with potable water.
- If you are using citrus peels brush him well.
- Removes the outer leaves of leafy vegetables rough, such as cabbage or lettuce.
- Consumed in fruits and vegetables as possible because better preserved station properties. Store in a cool and airy.

Meat and eggs

- These products, with high nutritional value, can sometimes carry bacteria, parasites or chemical waste from its production.
- Keep raw meat and eggs refrigerated. Discards to buy bad presence and preferred the consumption of meat and boiled eggs.- Consumed burgers and cooked pork.
- Choose clean eggs, no caches, healthy skin.
- Cook chicken completely and do not eat raw areas.
- Avoid preparing homemade mayonnaise.

Milk products

- Keep the yogurt, butter, cheese, desserts and milk in the fridge.
- Stored refrigerated milk that is consumed.
- Use only pasteurized dairy products and health authorization.
- Check the expiration date.

Seafood

- When you buy them in secret facilities or conditions you are exposed to poisoning, some of which can cause deaths, red tide event.
- Seafood consumed in cold storage. The place of sale must be clean, no odors or debris.
- Fish and shellfish have no smell, only buy when you start the decomposition.

Other Useful Tips

- Refrigerated and frozen foods purchased at the end of your shopping list.
- Use trash cans with lids and eliminating waste as soon as possible.
- Preferably consumed meat, fish and cooked seafood.
- Do not use household insecticides in areas where edible products.
- Wash your hands after handling garbage and waste.

Separate raw and cooked

- Always separate raw foods from cooked and ready to eat.
- Use separate equipment and utensils such as knives and cutting boards for handling raw meats and other foods.
- Store food in containers to avoid contact between raw and cooked.

Why?
- Raw food, especially meat, poultry, fish and their juices can be contaminated with dangerous bacteria that can be transferred to other foods, such as meals ready to eat cooked or during food preparation or while being retained.

Golden Rules for Safe Food Preparation

- Choose foods processed for safety.
- Cooking food thoroughly.
- Cooked food consumed immediately.
- Store cooked foods carefully.
- Reheat cooked foods thoroughly.
- Avoid contact between raw and cooked.
- Wash your hands often.
- Keep clean the surface of the kitchen.
- Protect foods from insects, rodents or other animals.

(These 9 rules were taken from the World Health Organization-WHO).

Not only are we what we eat, but much of our health depends on the food we eat and how we do. For this reason and within the framework of the Food and Health, Workers’ Cooperative, along with Cecilia Grierson Foundation, the Stroke Prevention Program in Argentina (Self) and the Institute of Nutrition and Food Technology, Chile, disseminated to consumers this guide on the consumption of healthy foods and safe, from which we extract the following tips are useful to prevent a variety of diseases.

How to avoid foodborne illness?

When buying

- Notice that the meat is fresh, good-looking, color and odor.
- Fish scales should be firm, bright eyes and red gills.
- If canning jars are swollen, dented or rusted, discard it.
- Fruits and vegetables should be in good condition.
- Do not forget to check the label.By separating

- Avoid contact between raw and cooked.
- Separate raw meat (beef, chicken or fish) from the rest of the food in your refrigerator. Keep it covered.
- Utensils used to process different types of raw and cooked food. This will prevent cross-contamination, ie prevents microorganisms and other contaminants from spreading from one food to another.

When cleaning

- Keep your personal hygiene: clean hands, nails short, clean and tidy hair.
- Surfaces and utensils must be clean.
- Keep the inside of your refrigerator hygienic.
- Change or wash the cloth frequently in the kitchen.

When cooking

- Make sure meat, poultry, eggs and casseroles are cooked.
- Proper cooking ensures the removal of microorganisms and prevents disease.
- When reheating food you have to boil it at least three minutes.
- If you use microwave concern yourself not to leave cold spots in food.

By storing

- Always check the expiration date and consume food before it expires.
- Store flour, sugar and rice in a clean, fresh and free of moisture.
- Move the contents of preserved a glass jar or plastic, clean and dry.
- Placed in the refrigerator raw foods below cooked.
- Never use containers of medicines and chemicals to store food.
- Place the detergent and cleaning products at a safe distance.

By cooling

- Refrigerate foods quickly. Low temperatures retard the growth of bacteria.
- Follow the label directions and respect the due date.
- Keep clean the refrigerator and do not overload.

When thawing

- Just do it under running water, microwave or refrigerator. Then you can not refreeze food.
- Never defrost at room temperature.
- The food we consume does not cover and refrigerate as soon as possible and never keep it at room temperature or in the oven.

One of the foods in the diets often forget are legumes. These are an important part of the food pyramid. They are very healthy, ie they contain a very small amount of fat, but if they bring a huge amount of vitamins and minerals, which is very useful for adding to your menu and repeat at least 2 times a week.

Why Yes in the diet?

Legumes or beans or kidney beans also called in most Latin American countries are very important source of vegetable protein. Approximately 23% is an important part in each and is considered vegetarian replacement for meat.They contain very little fat, which is not at all bad for the heart, and even more are the source of chronic disease prevention. Another important point is that they are source of fiber, specifically the “disastrous” an element that is lacking in today’s world people and is very beneficial in digestion.

Many types contain vitamins such as B1, B2 and B3, calcium and iron. And if that were not enough vegetables are low in calories, that is normal for a portion serving (100 gm.) Only provide 300 calories.

To help convince you that beans are an excellent food will tell you they are very inexpensive and easy to prepare. For those who are concerned also about the health of our planet, we tell you that the plantations of vegetables contribute to our planet much nitrogen and ecological costs are low.

How to eat?

We also know that vegetables are part of the large family of legumes. The most common are lentils, chickpeas, soybeans, peas and beans, but there is a wide range to choose from such as black beans, red, white faces, and so on.

Just as you have much choice can be cooked in many different ways as well. Most of the hot kitchen, that is boiled with vegetables, but also can make salad with raw vegetables is a healthier option yet. Also you can eat fried or dried. But never mix with bacon or bacon, sausages, etc., And that would raise the consumption of calories and is more difficult to digest.

Sensitive digestion?

If you’re somebody that you fall vegetables too heavy, try passing them through a sieve or colander, keep most of the properties and it will be easier to give to children. Remember also that legumes are an important part of children’s growth for its high content of iron and vitamins, but must be consumed with caution.

The skins of the vegetables we produce flatulence, is true, but also helps with constipation, colon cancer prevention, prevention of anemia, obesity, diabetes mellitus, diverticulosis, cellulite and we reduce cholesterol. All thanks to it high content of fiber helps the body to dispose of toxins.

But as everything has good and bad things, legumes are also contraindicated for people with conditions such as osteoarthritis, gout, rheumatism and arteriosclerosis. Not recommended for sedentary people or nursing mothers, and that can cause flatulence, colic in the baby to be transferred into the milk.

Now that you know this possibility, we expect to incorporate into your diet this beneficial food!

Bacteria Dressing

The recent outbreak of E. coli caused by spinach has left many wondering whether they should implement the recommendations of nutritionists to eat more fruits and vegetables for good health.

This is a valid concern because of what happened, but experts say it is necessary to modify food, the key lies in being well informed about bacteria that can contaminate food and the steps you can take to prevent illness from contaminated food.

“The strain that has been the cause of such diseases is a specific strain of E. coli known as O157: H7,” says Maria Victoria Zabala, research assistant, Department of Plant Sciences, University of California at Davis, “and the great difference between it and the common E. coli that is pathogenic and is a human pathogen, that is, that causes disease in humans.”

The presence of E. coli is much more common in meat and dairy products because it is a permanent guest in cattle. However, in the case of fruit and vegetables can be many sources of pollution from waste compost containing vaccines to the proximity of livestock to fruit and vegetable fields, it increases the chances of water contamination used to irrigate crops.

“The E. coli O157: H7 can live in conditions of water sources, soil, ie, they are scattered in many places, and if you have the conditions that you really like, can survive for several months,” said Zabala .

Some consumers may feel some resentment and stop eating spinach, but fresh is not due to the recent outbreak of illnesses due to E. coli.

“In principle, we as consumers of fresh produce are always taking a risk, which is minimal, but we are always running,” says Zabala. “The risk is very small and the food safety system in this country is working very well … and food producers are making every effort to ensure that this risk is smaller every day.”

To minimize the risk of ingesting harmful bacteria by eating fruits and vegetables, consumers should wash them thoroughly with running water, rubbing the skin very well. In the case of leafy vegetables such as lettuce and spinach, if package and are pre-washed, Zabala offers an important and sensible recommendation, although it might seem surprising.

“A spinach that has been previously washed, it is necessary to wash again,” says Zabala. “It is assumed that the washing was done primarily in the packaging plant would be sufficient to reduce the bacterial content. If a new lava at home recontaminate risks. And certainly not going to be as effective this second wash as the first test done at the packing plant.”

Growers of lettuce and spinach washed in baths of water, chlorine and citric acid before being dried and packaged in plastic bags, the decrease in the amount of bacteria depends on “whether the treatment and the contact time is appropriate.” At home, Zabala indicates that drinking water can be used for leafy vegetables that have not been previously washed before being packaged.

According to Trevor Sulsow, researcher at the Department of Plant Sciences, University of California at Davis, the number of cases of illness from fresh produce contaminated with bacteria is extremely small compared with cases related to bacteria in meat and poultry poultry. The research indicates that most of the confirmed cases that relate to fruits and vegetables are the result of poor management practices at the place where food is prepared or when they reach the consumer’s hands.

Either way, the University of California is continually working to reduce potential sources of contamination in the field. Zabala and other specialists provide information and training to farmers and farm workers, in both English and Spanish. In addition, the Division of Agriculture and Natural Resources UC offers many resources and bilingual educational materials through the Internet. “Many are mini-guides that can take both producers and workers to minimize contamination,” says Zabala. “The University works closely with the FDA and the USDA in the writing of this work to arrive within reach of the people.”

These government agencies have also developed many programs that are being applied in the fields. Provide guidelines and standards that producers and workers can continue on a voluntary basis, so that people feel confident that the products they consume are not a health risk

“One of the main guidelines we have in this type of program is that people working in direct contact with the product know what the possible sources of contamination and what you have to do to minimize cross-contamination these microorganisms, “says Zabala. “We have gone to give briefings to explain to people exactly what to do, how you have to do, how often has to do and especially, why. Explain fully the reasons why you have to take this or that measure so they know exactly what they are doing.”

The FDA developed the Safety Initiative Lettuce, apparently also applies to spinach. The objective of this initiative is to check that at every point from farm to fork, are being implemented all programs designed to minimize the maximum possible food contamination. Zabala says that if producers and consumers implement all regulations and current knowledge suffice to protect the public.

Zabala recommends following the directions of the agencies that oversee food safety, read the labels on the bags and containers of fresh and follow the instructions regarding refrigeration and cooking time and temperature adequate to kill any bacteria.

“Above all, trust the system,” advises the researcher, “is working and is working very well.”

For its part, Suslow said the investigations being carried out at UC Davis is providing a database that will help in the development of good agricultural practices. “Food safety has to be a priority for producers who must actively participate in standard setting practices for continuous supply of food to the world.”

A novel weapon against bacteria in fruits and vegetables

Wash fruits and vegetables under cold water good or even with water mixed with disinfectants, is not always enough to keep out bacteria and fungi responsible for diseases such as Escherichia coli or salmonella.

According to research presented in New Orleans (USA), in the framework of the meeting of the American Chemical Society, the solution is subjected to fresh produce certain doses of ionizing radiation, parasites that kill and destroy pathogens.

The measure is most effective when the organisms have made their way inside the leaves of the vegetable or fruit skin.

“When bacteria are protected [by being inside the leaves variegated or part of microbial communities called biofilms] are not easy to kill,” says study director, Brendan A. Niemira, a microbiologist at the U.S. Department of Agriculture, who claims to be the first time analyzes the effect of radiation on bacteria in the interior of fruits and vegetables.

Bacteria Dressing

To reach their conclusions, the authors immersed lettuce and spinach in a solution full of bacteria Escherichia coli, which were also inoculated into the interior of the leaves. After the leaves subjected to water washing, chemical treatment with sodium hypochlorite, or or an irradiation process. After the experiment, the scientists proved that washing with water was not effective in reducing pathogen levels, while the chemical treatment did not obtain relevant results in the case of spinach, did get a 90% lower load of bacteria in lettuce.

However, ionizing radiation at high doses, reduced the population of bacteria in both plants by 99.9%. The radiation is therefore more effective, but still has to overcome the opposition of many consumers.

Thus, it is necessary for pregnant and lactating women have an adequate intake of these nutrients. There are also studies that describe how regular consumption of DHA and other Omega 3 fatty acids reduce the risk of postpartum depression.

Do not miss at home

These foods are rich in Omega 3 and will help to improve levels of consumption. Among the options found in the sea is objected that some have a high percentage of mercury, which is harmful, but in the listing you’ll find below are the recommended species for low or no percentage of this component.

- canola oil
- linseed oil
- canola mayonnaise
- beans
- lentils
- seaweed
- tuna (if you eat a can, prefer the one on water)
- salmon
- trout
- sardine
- olive oil (it is an Omega 9, but their use diminishes the other oils with Omega 6, and is very healthy)
- romaine
- spinach
- fresh basil
- blueberries
- raspberries
-blackberries

credit to: Ingrid Reyes

Not to say that the Omega 6 are harmful, unlike known to help the smooth functioning of the heart, but the key is not consumed in excess. A high level of Omega 6 makes little Omega 3 which takes the body does not perform and produce a kind of blocking it.

The above description is known as syndrome of excess Omega 6 and promotes heart disease, blood clots, arthritis, asthma, menstrual cramps and headaches, among other ailments. Among the nutrient-rich foods are meats, poultry, oils extracted from corn, sunflower, soybean and cottonseed oils, to name the main ones.

To reduce the consumption of Omega 6, Julissa Marisel Salguero, dietitian and American Dietetic Association American Oil Chemistry Society, Avoid fast food and processed foods. In the diet include fatty fish at least twice a week and frequently consuming flaxseed oil and walnuts.

Asking the experts on the use of dietary supplements of Omega 3, they conclude that they can be taken under medical supervision provided to ensure that come from a reliable and adequate doses are administered.

credit to: Ingrid Reyes

The tendency to eat more and more light or healthier, almost led her to leave aside the fat intake, including those known as Omega 3 and Omega 6. They ensure that the remaining healthy fats are well absorbed and fulfill their role in the body.

Evelyn Tribol, dietitian and author of Omega 3, explained that these fats are involved in almost all body functions, they form the key architectural membranes. Posed to the brain and eyes so that calcium is for bones. Help create substances related to fertility, digestion, kidney function, respiration and blood circulation, among other activities of direct benefit to the body.

Furthermore, studies have confirmed that consumption of Omega 3 is correlated with the reduction in the frequency of some mental illnesses such as depression, and neurodegenerative diseases like Alzheimer’s disease.

This nutrient is found in vegetables and marine products, and experts say that these two groups complement each other, ie different types of Omega 3 are essential for the body. The importance of getting it meals because the body can not produce it, says Lucy Castellanos, a nutritionist. So it was time to include more oily fish, fish oil, seaweed, flax, hemp, nuts, canola and green leafy vegetables in the diet.

credit to: Ingrid Reyes

As ascorbic acid is known scientifically to the popular vitamin C, which lies within the category of water soluble (water soluble), and also to strengthen the immune system (protects us against infection) is required for optimum performance of the calls enzymes, substances that break down food so nutrients can be exploited. As a result of this fat is absorbed properly and do not accumulate in the body, giving rise to harmful overweight.

Also, the nutrient is vital for growth and maintenance of bones, teeth, gums, ligaments, tendons and blood vessels, and to “weld” cracks and heal wounds and burns. Moreover, vitamin C enhances iron absorption from other foods, and encourages the production of collagen, a substance that covers and protects cells and tissues of our body.

However, ascorbic acid is part of the antioxidant group (explained below its function) along with vitamins E and A, they are characterized by neutralizing toxic substances that accelerate the aging of body cells, how this happens?

For all organs optimally perform biochemical processes to be carried out, the body gets energy from food and supplies through the blood. In the process, called oxidation, involving oxygen and hemoglobin, an important protein that contains iron.

During the procedure also generates free radicals, which are explained as follows: our body is made up of atoms grouped into molecules, which normally contain electrons together in pairs. When one of these elements has no “partner” and is idle is called free radical, the same which will cover our body to “steal” an electron from another molecule with the intention of recovering their electrochemical composition. To achieve stability breaks down, produces a new free radical and initiates a destructive cycle that directly affects the membranes (protective coatings) of millions of cells.

To make matters worse, factors such as pollution, certain household chemicals, drugs, snuff, exposure to sun and/or X-rays increase the production of free radicals and thereby generate significant health problems.

As can be seen, oxidation is vital and free radical generation has certain benefits, because the destructive process kills certain bacteria and protects the body. The problem starts when the control loses cell damage.

To prevent the uncontrolled production of free radicals the body has a control system, ie, creating the so-called antioxidants that block the harmful effect because they provide electrons that they lack. Unfortunately, those exposed to the factors indicated above are not always generate enough and must resort to the consumption of foods that contain vitamin C remains one of the most important.

This nutrient is found naturally in orange, lemon, grapefruit, tangerine, guava, strawberries, brussels sprouts, cauliflower, gooseberries, kiwi, melon, tomato, pineapple, papaya and Chile, among others.

Runners …

You may not know it, but exercise also generates free radicals, and that in carrying out the oxygen consumption increases. Ms. Carmen Ruiz Monroy, clinical nutritionist and sports, says the body must perform these activities on a regular basis, as this fails to maintain proper function and health status.

“However, the high-intensity exercise produces increased oxidative stress, ie, the battle between free radicals and antioxidants is large. That is why proper and adequate intake of nutrients as potent as vitamin C is particularly important.”

The nutritionist said that professional athletes must continually make camps or sea level height and skills to perform in venues other than their places of residence, you must have an adequate intake of vitamin C in the daily diet.

This is explained because at higher latitudes decreases the amount of oxygen, so that it accelerates the heart rate and breathing, still a considerable effort to the body in general. Well, vitamin C assists in the athlete adapt to this acclimation more efficiently without compromising their physical performance.

Moreover, for individuals who do physical exercise or physical activity on a recreational or competitive nonprofit, vitamin C prevents tissue injury and / or joints, while eliminating chronic fatigue. “The flavor of the citrus fruit promotes increased fluid intake, so that also supports proper hydration of athletes,” said Ms. Ruiz Monroy.

To be the specialist in sports nutrition, the daily recommendation of vitamin C are easily achieved with the consumption of citrus food. “For example, ingestion of a glass of orange juice (about 240 milliliters) provides the body between 15 and 35 milligrams of ascorbic acid, total need per day, if not extend beyond 30 minutes of spin, and after that time the air causes oxidation and its effect is reduced to less than half. ”

Despite this, those athletes, or those who are not and require antioxidants, may be given the amount of vitamin C that the body requires through citrus juice packed under a very safe procedure that does not allow oxidation.

The advanced process of preserving food and drink is called histerileprocess take as soon as you get the juice from citrus fruits after being squeezed at extremely low temperatures, preventing the liquid is exposed to light, heat and air, so no nothing will alter its flavor and nutritional content.

Do you test, eat a daily two pieces of any citrus fruit or juice and drink it through a notice in a few days the number of benefits of vitamin C, especially a lifetime athlete.

credit to: Regina Reyna

Aspirin – Aspirin relieves pain, lowers fever and reduces inflammation of the joints and gout.

INTERACTION – Being basically an acid, they may cause stomach irritation. Do not take with fruit juice or mixed with alcohol.

Corticosteroids – Drugs such as cortisone, are used to relieve inflammation in parts of the body.

INTERACTION – The use of these drugs mixed with alcohol cause stomach irritation. Also avoid foods with too much salt.

Anti-inflammatory agents – INTERACTIONS – These drugs should be accompanied with some food or a glass of milk to avoid stomach irritation.

Heart and circulatory system

Diuretics – Diuretics are drugs or agents that increase the removal of water, sodium and chloride from the body.

INTERACTION – Diuretics vary in their interaction with nutrients. The loss of several important minerals such as potassium, calcium, and magnesium occurs with the use of some diuretics.

Vasodilators, the most popular nitroglicerina.es vasodilator.

INTERACTION – For full efficiency of these drugs, the use of sodium (salt) should be restricted.

Anticoagulants – Some of the most popular anticoagulant, Coumadin / warfarin and Panwarfin.

INTERACTION – Excessive consumption of foodstuffs with vitamin K content is high – liver, potatoes, vegetable oil, egg yolks and green leafy vegetables like spinach, cabbage and cauliflower – promote blood clotting and work directly in the form opposed to active drugs to prevent clotting.

Infections

Metronidazole – Commonly known by the name of Flagyl.

INTERACTION – Avoid the use of alcohol during the time it takes this type of medication to prevent stomach aches, nausea, vomiting, facial flushing.

Tetracyclines – antibiotics.

INTERACTION – This class of drugs should not be taken within the first two hours after eating dairy products like milk, yogurt, or cheese, or after taking calcium or iron supplements.

The power may influence the efficacy, tolerability and safety of drugs through different mechanisms.

Thus, foods can interact with drugs through changes in the processes of liberation, absorption, distribution, metabolism and elimination of drugs. Also influence the therapeutic efficacy and safety characteristics of the housing management and culinary technique and the patient’s prior nutritional status.

Food alter the viscosity and pH of the medium and the chemical form, solubility and dissociation of drugs, all of which affect their absorption. Ingestion of beverages together with food also influences the absorption through changes in the solution, osmolality, intestinal wall distension and gastrointestinal transit rate.

The pharmacological action depends on the nutritional status or level of health depends on the patient’s nutrition in earlier stages. Thus, body composition (fat, lean mass and water) plays an important role in the distribution of forms of soluble or water-soluble nature and its therapeutic effect, while situations of protein-calorie malnutrition cause a reduced degradation of drugs and as a potentiation of the pharmacological actions.

What is the impact of drugs on nutrition?

An interaction of drugs on the use of food can result in situations of malnutrition by various mechanisms. Can modify the appetite, either as a direct or as a side effect of the drug, can cause changes in taste and smell, gastric alterations in nutrient absorption difficult or, for example alterations in the excretion of certain nutrients causing excessive loss or otherwise resulting in nutrient retention with consequent toxicity.

Physicians and pharmacists recognize that some medicines and food to be eaten at the same time, can alter the body’s ability to use one and one in particular, or cause adverse side effects.

Your doctor should always be aware of all the drugs you are taking, including those obtained without prescription. Interactions vary with the dose of the drug, age, sex and condition of the patient’s health in general.

Allergies, asthma, colds and coughs

Antihistamines – antihistamine drugs used to prevent and relieve symptoms of colds, hay fever and other allergies like.

INTERACTION – Avoid alcohol while taking antihistamine medicines. The combination produces drowsiness and slowed reactions.

Bronchodilators – Bronchodilators are used to treat the symptoms of bronchial asthma, chronic bronchitis and emphysema.

INTERACTION – abundant portions of food or drinks containing caffeine should be avoided. The combination of paracetamol and bronchodilators affect the central nervous system.