Benefits of fiber

13/06/2010 4 Comments »

The fiber provides benefits?

The fiber intake helps our health.

Absolutely. Fiber is an element contributing to the welfare and functioning of our body.

What is fiber?

Fiber is a type of carbohydrate that has no calories by itself. Its function is to help form the stool, giving shape and consistency, also sequesters dietary cholesterol and prevents it from being absorbed in the intestine.

Obviously there are many kinds of fibers, but here we will only nutritious fiber, which we use in our food.

The nutritious fiber is found only in plant foods, and has the characteristic of not being attacked by the enzymes of the stomach or small intestine, and allows its arrival into the large intestine (colon) without degradation. In the large intestine is fermented by intestinal bacteria, favoring the maintenance and development of the intestinal flora. Also provides other benefits: it increases the feeling of satiety, contributes to more soluble in bile, helps regulate glucose levels and cholesterol in the blood, and fights constipation.

Types of vegetable fibers

Two groups of vegetable fibers:
- The soluble
- The insoluble

Both types of fiber help maintain bowel regularity. Cause satiety by its large collection of fluid. The main functions of the gastrointestinal tract are ingestion, digestion, absorption and excretion.

Soluble fibers mixed with a liquid to form a gel-like solution. Slow the absorption of glucose and cholesterol, which is especially beneficial to diabetics and those with high levels of blood fat. The sources of soluble fiber are:
- Oat bran (the outer part of the grains, before refining)
- Nuts
- Barley (seed)
- Seed (stored food source and is wrapped in a protective cover)
- Vegetables
- Apple skin
- Fruits
- Vegetables

Insoluble fibers do not mix with liquid and pass through the digestive tract (alimentary canal) largely intact. Sources of insoluble fiber are:
- Whole grains (cereal raw, unrefined, natural)
- Wheat bran (the outside of the grains, before refining)
- Grains

Balance in fiber intake

The fiber, not being assimilated by the body, remains in the intestine, stimulating peristalsis (contraction and relaxation movements wave), increasing the stool bulk, which favors the daily evacuation.

The lack of fiber causes constipation, increases the chance of hemorrhoids and intestinal diverticula (small pouches or sacs), irritable bowel.

Excess fiber reduces absorption of calcium, zinc and iron gtravés the intestine. Consumed in excess can cause gas, flatulence, bloating and cramping. These manifestations disappear when the body is stabilized in fiber intake.

The recommended daily intake of fiber is 30 to 40 gr. The need to increase this consumption is recommended slow but progressive.

The fiber can not be digested or metabolized, but nevertheless provide other benefits:
- In the mouth, stimulates salivation, and better chewing.
- In the stomach, captures large amounts of water which slows gastric emptying and enhances the feeling of satiety.
- In the intestines, promotes bowel movements, increases stool bulk and stimulates their excretion.

The fiber in the intestinal system

It has been suggested that the fiber to reach the intestines does not undergo assimilation or metabolism. When they reach improves intestinal transit and absorption of nutrients. Some of the effects of soluble and insoluble fibers:

Effect

It slows stomach emptying
Increases the volume of stool
Increases stool frequency
Regulates traffic in the colon
Reduced glucose uptake
Decreases the concentration of glucose
Lowers cholesterol

Soluble

IF
IF
IF
IF
IF
IF
IF

Insoluble

NO
IF
IF
IF
NO
NO
NO

Soluble fiber reaches the colon is fermented by bacteria and transformed into polysaccharides, forming gases.

Insoluble fibers improve intestinal transit time and increase your pace, and also increase the volume of stool.

Amounts of some food fiber

The following are foods with the amount of fiber in grams, calculated in portions of 100 g.

- Wheat bran
- Almonds
- Coconut
- Whole wheat bread
- Radishes, peanuts
- Beans, beans
- Spinach and hazelnuts
- Brown rice
- Peas
- Lentils
- Pear, banana
- Carrot
- Brussels sprouts
- White bread
- Plum, apple, orange
- Cauliflower, cabbage, celery 		44.0
14.3
13.6
8.5
8.1
7.4
6.3
5.5
5.1
3.7
3.3
3.0
2.9
2.7
2.0
1.7

Overall and as a mean daily fiber intake should be:
- 2 fruits
- 150 gr. vegetable
- 50-60 grams of bread or 2 tablespoons of wheat bran
- 50 g of pulses

With fiber intake should be increased water intake, consuming large amounts of fiber in the body fluid. The recommended average daily consumption is 1.5 to 2 l. of water.

Action

Put action. It stays in the consideration of this writing. Fiber is necessary in our diet. Stay healthy, take care of your body, watch your diet.

It has some considerations that should apply now.

Jaume Borredà

June 2010
http://www.salud-nutricion.net

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Excellencies of pulses

30/05/2010 1 comment »

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Pulses, rather than stews

Prevailing in the soups, although the recipe has taken a quantum leap as ingredients in different recipes


Legumes are a staple source of protein with consistent caloric intake: 280 to 400 calories per 100 grams. They also contain two to three times more iron than beef, although non-heme iron, which absorbs less than that of animal origin, although the vitamin C from foods that are combined (green pepper, tomatoes, citrus) improving the degree of assimilation. These evidences have returned them healthy place in a balanced diet, overcome the decades that were left in oblivion. Often, they have been linked to obesity and even a small pantry, but are now synonymous with wealth and balanced meal in the kitchen.

Salad vegetables

- Picture: La.blasco -

Cold or temperate legumes are a unique dish for hot days, when you need fewer calories and more water. Complete with vegetables and provide vitamins, minerals and antioxidant substances. Choosing a vinaigrette dressing achieved an intense flavor that makes it possible to avoid adding salt, which is beneficial for people with hypertension or fluid retention problems.

Lentils are an excellent ingredient to produce complete and nutritious recipes. A vinaigrette, with sprouts, with nuts or even with lettuce, apples and celery, vegetable dish par excellence is very complete.

The beans, tender or dry, are a very interesting contribution of fiber. Preparation in cold dishes began as an "invention" of the new kitchen, but proved to be a nice option, attractive and easy. With them you can develop a light bean salad in panties or the traditional lettuce.

It is also possible to make salad with white beans and black beans, a more original and perhaps difficult, but with an exceptional mineral, which is worth trying to convince people. Much more common, but also rich in nutrients, including recipes with chickpeas, salad, which can be complemented with rice and even with tomato and turkey breast.

Creams and snacks

If added condiments carminative to pulses during cooking, facilitates digestion and reduces the accumulation of gases

How about a cappuccino of lentils? This recipe is a pioneering initiative to integrate legumes in most special menus. No need to be so groundbreaking, you can opt for other creams that provide carbohydrates, protein, low fat and fiber and diversity of vitamins and minerals. You can add a touch of curry lentils or accompany them with a crayfish or shrimp.

Peas are an ingredient in cream league very well without losing the qualities, and peas in cream, suitable to deal with constipation. The recipe can be complicated if you add spinach, mushrooms and Iberian palette. Special day, you can convert the traditional red bean stew in a cream with all the sacraments, not to mention the sausage.

The peanut is also a legume. Very special and particular characteristics it shares with the lupines are more calorie but more protein. However, they are one of the foods most likely to cause allergies. Peanuts are ideal as an aperitif and frequent prescriptions, but should not abuse them or their butter and even preferably avoid due to its energy content.

Can not forget the mashed vegetable par excellence: the chickpea. The chances of it become humus or pate make him ideal as a starter.

Second course

Legumes have proved very suitable as an ingredient in salads and purees, but so are to make falafel, meatballs or croquettes. The chickpea balls are a perfect way to reach them or, if you opt for soy, opens the palate to a very healthy vegetable, but still marginalized in the recipe.

They also eat vegetables with a fork-shaped croquettes, fried with peas, if part of red beans and add tomato, or becomes sautéed soy sprouts.

If accompanied by a vegetable side dish of fresh vegetables in salads or cooked with a light, vegetable burgers can be served as main course. Surprising and tasty and are a healthy way to integrate these staples in children's menus. All burgers and vegetables allow them to develop, such as soybeans or chickpeas. The mixture in the same recipe of rice or other grains such as couscous or millet, improves the quality of vegetable protein.

WITHOUT FIBER Flatulence

One problem with the vegetables, regardless of method of preparation, although the dishes is greatest-are the gases that cause, flatulence and bloating. The cause of this excess gas is one of its components: the oligosaccharides, namely raffinose and stachyose. These compounds are resistant to gastric acid and to the action of digestive enzymes and therefore enter into the large intestine intact where bacteria residing in it the fermented.

As a result of this fermentation gas is formed, a fact that explains the problems of bloating and flatulence after eating beans. To avoid this discomfort, as well as chewing food well and eat and drink slowly, as this will avoid eating too much air, it should finish the meal with a digestive infusion, such as chamomile or other.

However, if added to pulses carminative spices such as cumin, anise, rosemary, thyme and fennel, among others, during cooking, be mashed, salad or passed by the Chinese to remove the skin-is easier to digestion and reduces the accumulation of gases.

Author: By MAITE ZUDAIRE

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Summer Salads

23/05/2010 Comment »

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Essential for a balanced diet

The Mediterranean diet based on vegetable consumption helps to reduce the risk of diseases maximum impact in developed countries such as cardiovascular disease, degenerative diseases and cancer. However, although our country has a privileged productive potential and much to current knowledge demonstrates the beneficial role of diet in health, there is evidence that we do not consume even half of the recommended daily amount of fruits and vegetables , a minimum of 400 grams per day, or whatever it is, three to five servings a day. To meet these recommendations salads can help, especially in summer.


They are very easy to prepare, and its high water content and other essential nutrients for our body, they quench our hunger and thirst in an appetizing and help keep the skin well nourished and hydrated.

Ten reasons to include salads on the menu every day

  • Hydrate and refresh. Over 90% of the composition of vegetables, salads base is water. Eating salad is a quick and easy way to hydrate the body on hot days.
  • Dan vitality. Vegetables are excellent sources of vitamins that regulate many body processes, such as the functioning of the nervous system.
  • Purify the body. Action purifying, detoxifying and diuretic salads due to the high water content, the richness in potassium, low sodium intake of vegetables that compose them, and to the presence of essential oils dilate renal vessels. So eating salads every day helps to remove excess fluid and is beneficial in case of hypertension, fluid retention and oliguria (low urine output). To increase urine output are eliminated as well as liquid waste substances in solution and uric acid, urea, etc., And therefore agree salads case of hyperuricemia and gout, diseases or various articular rheumatism and individuals with a tendency to form kidney stones. More diuretics vegetables: celery, asparagus, escarole, endive, onion ...
  • They protect the skin. Rays are the main aggressors to skin and a cause of aging and the development of melanomas. Through various salads we provide the basic nutrients to keep skin in perfect condition. The brightly colored vegetables (carrots, beets, peppers, tomatoes, red cabbage, red lollo lettuce ...) provide beta-carotene which is converted into vitamin A, which renews the skin and mucous membranes and vitamin C, which improves collagen production , a protein that keeps skin smooth and unwrinkled. They are accompanied by avocado or nuts and seasoned with olive oil and wheat germ, salad enriched in unsaturated fatty acids, essential to maintain a structured and hydrated skin, and vitamin E, which prevents staining aging.
  • Regulate bowel function. Because of the richness in fiber from vegetables, a salad is laxative, which prevent or improve constipation. In addition, fiber helps reduce blood cholesterol and the good control of blood glucose (blood sugar levels), beneficial in cases of high cholesterol and diabetes.
  • They provide few calories. Very suitable for everyone, and especially for those on a diet, yes, without misusing the dressings. Also, start the meal with a salad, and reduces appetite sated, we are interested in these circumstances.
  • Caring heart. The abundance of antioxidants (carotenoids, beta-carotene, alpha-lipoic acid, lycopene, vitamin C, vitamin E, flavonoids, selenium ...) in the plant makes the salad on plates allies of the heart. Antioxidants block the damaging effects of free radicals, substances involved in the development of cardiovascular diseases, degenerative diseases and cancer.
  • Improve digestion. The slight bitterness of vegetables such as endive, celery, lamb's lettuce, chicory, artichoke, endive and radish stimulates the functioning of the gallbladder and liver. In addition, sprouts (soybean, alfalfa, watercress, radish) and fermented (sauerkraut) enriched diet on enzymes, all of which is essential in the digestion of food. Therefore, including these vegetables in the salad, appetizer and toning results, and are advised particularly those with dyspepsia, sluggish liver and gallbladder disorders.
  • Prevent anemia. A lack of iron or folic acid is associated with different types of anemia. The greens-chard, spinach, turnip greens, watercress and endive, are especially rich in chlorophyll (with proven effects haematinics), folate and iron, so include them in salads interested in anemia. To make better use of plant iron (heme iron) is recommended to accompany the menu with foods rich in vitamin C such as citrus, kiwi, tropical fruits, tomatoes, peppers, etc.. Furthermore, because it contains folate, salads are essential in the diet of pregnant women to prevent serious disorders in the baby.
  • They are tasty and nutritious. Different lettuce leaves, escarole, endive, spinach, lamb's lettuce, onion, cucumber, garlic, carrots, beets, tomatoes, asparagus, celery, peppers, sprouts ... The more variety of fruits and vegetables include greater wealth salad nutritious and this means greater vitality and energy. Complementing the dressing, brewer's yeast, sesame seeds, wheat germ or other diet products, plus vitamins and minerals enrich the dishes, provide pleasant flavors.

Some suggestions

Green salad. Quick to prepare, highly nutritious and perfect for the more traditional. You can mix different oils (olive, sunflower, soy ...), different vinegars (apple, sherry, dill ...), herbs (chives, parsley, garlic, oregano, basil ...) and nuts.

Mixed salad. Miscellaneous vegetable flavors by mixing ingredients of animal origin (meat, fish, eggs, cheese, yogurt ...). This dish is very nutritious, rich in protein and well combined, can become an example of a light dinner, but very healthy.

Salad energy. Combine vegetables with rice, pasta, potato or vegetable is the ideal way to turn a light salad, a plate energy, as well as nutritious. Raw, cut in julienne or chopped, sautéed and mixed with care, give a different touch to the dish juicy and flavor.

Fruit salad. Combine vegetables and slightly bitter flavors of some vegetables, with a touch sweet and sour fruit, is a delight for the senses.

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Some foods can help you lose weight

16/05/2010 1 comment »

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Satiating foods help you lose weight

The protein, fiber and water content of fruits and vegetables is associated with increased satiety index that delays feelings of hunger

Satiating foods help you lose weight because it calms the appetite and allow the person to hold more hours without eating. Besides foods that have these characteristics, such as fruits, vegetables, soups and stocks of vegetables (rich in water), in drug stores and dietary supplements are sold herbodietética purposes satiety or appetite suppressants for weight loss dieters, although not all are as effective as is secured in the containers.

Satiety is the subjective feeling of fullness that the individual feels after eating, but this impression is not the same for all people, even after eating the same foods. The nutritional composition, ie protein, fat or fiber, and processing mode (with more or less fat, more or less long cooking) are factors that influence satiety. Studies have shown that proper management of the foods that satiate allows obese people lose weight without ever having to feel hunger when following other diets.

Satiety index of food

The ability to satisfy and calm the appetite is different for different foods, even when consumed the same amount of calories. This aspect is relevant for the prevention and treatment of overweight and obesity, particularly for those who have real difficulty following a diet because they are hungry.

The aqueous foods get a greater feeling of fullness despite provide few calories

15 years ago, Susan Holt and colleagues from the Department of Biochemistry, University of Sydney in Australia, published in "European Journal of Clinical Nutrition" a study that reported their research on the satiating capacity of foods. The development of the study was very comprehensive and designed a "satiety index" validated for common foods. To this end, they chose 38 servings, 240 calories of various foods considered most satiating and classified into six categories: fruits, bakery products, snacks, foods rich in carbohydrates, protein foods and breakfast cereals. Participants consumed the food and drink at will, without limit, and scored the feeling they had after eating every 15 minutes for two hours.


- Image: Sergio -

The maximum of the scale was seven points and encompassed the feelings from "extremely hungry" to "extremely busy". The highest satiety index was linked to the consumption of boiled potatoes. By contrast, less satiating food, which participants could eat more without feeling full, was the moon, a type of bakery products.

The protein, fiber and water content of food is positively correlated with increased satiety, whereas fat was associated with a decreased ability to fight hunger. The satiety index was higher for lower for fruits and baked goods. The authors found that portions of different foods with the same calories (food isoenergetic) differ markedly in their satiating capacity. This fact is important for the planning of diets, food, recipes and snack suggestions, both in prevention and treatment of overweight and obesity.

More satiating foods

The most satiating food consumption is related to a decrease in the following food intake and hence greater control of the calories consumed. The results of this and other investigations, the presence of protein, fiber and water in food leads to increased satiety, in part, because it slows gastric emptying and the person has the impression of having a full stomach for more time.

More watery foods such as fruits, vegetables, vegetable soups and stocks fullness because they give volume to the stomach and also have low energy density, as being so rich in water provide few calories. Fiber helps because, while not digested, it needs water to be removed, so it provides bulk to the waste in the intestines and cause the person a feeling of fullness. For this reason, it should choose whole grain foods.

In terms of common foods, it is convenient to consume, both between meals and main meals, foods with the nutritional characteristics mentioned: rich in fiber, protein-rich water, but without excess fat. Calm the appetite vegetable sandwich bread with cheese or lean (rich in fiber and protein) than a white bread sandwich (no fiber) with chocolate, but the calories of the two products are the same.

Some suggestions from hunger when eating between meals:

  • Bread sandwiches: vegetables, with mushrooms and mushrooms, ham and omelette with ham and pineapple, eggplant, lettuce and ham.
  • Fruit salad with yogurt, gelled with agar-agar.
  • Vegetable skewers.
  • Skewer fresh fruit and cheese tacos with yogurt.
  • Bread with nuts or granola.
  • Fresh fruit with nuts in tacos or yogurt shakes.
  • Bread with sliced ​​tomatoes and lean ham or york.

DIETARY SUPPLEMENTS satiating

In-depth analysis of products to help weight loss pharmacy sales made by the team of nutritionists CONSUMER dietitas-Eroski in 2008, assessed the satiating effects of different dietary supplements. Some contain compounds classified as satiety or appetite suppressants, including glucomannan, fucus vesiculosus, cactus and fructooligosaccharides. Of these, only one, glucomannan, performance turned out to have some weight loss by inducing satiety and reduce appetite.

This compound has a satiating effect to be able to absorb water and form a thick gel if swallowed with plenty of fluids. However, is not without side effects and contraindications, so you should always take it with expert advice. There was no scientific evidence to justify the use or flashy messages satiating capacity or appetite suppressant or for fructooligosaccharides, or for the Fucus vesiculosus or for the cactus. Although consumption may benefit certain people, its use should not be generalized as filling.

Author: By MAITE ZUDAIRE

www.consumer.es

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Recommendation nuts

09/05/2010 Comment »

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Nuts, recommended foods to nutritional deficiencies

A daily handful of nuts provides good dose of micronutrient-deficient diet, as folate, iron, magnesium and antioxidants

Eating a reasonable daily amount of natural nuts not "fat" and yet helps to alleviate nutritional deficiencies. These shortcomings are more noticeable at certain times of year. In young women, often due to follow strict diets for months to lose weight and unbalanced, as at this time, in the throes of thinning. But also diagnosed with increasing frequency among children and adolescents. With intent to avoid nutritional deficiencies associated with certain vitamins and minerals or deal with them, the dietary advice goes for making an intelligent selection of nutrient dense foods.

Those chosen to avoid deficiencies

- Picture: Mike Coombes -

The current diet, rich in meat and refined foods and low in vegetables and whole grains, involving medium and long term certain shortcomings. Epidemiological studies on dietary habits of the Spanish population have noted the inadequate intake of certain micronutrients, whose participation is critical in specialized functions of development or cell division, such as vitamin B9 or folic acid, minerals such as iron, calcium and magnesium, essential fatty acids or diversity of antioxidants. Regular consumption of nuts in the right measure addresses these dietary deficiencies. Nuts or no negative effect on fat or on body weight. Its use as an ingredient in recipes and diversity at different times of the day served to consume more often different and tasty.

Folic acid, pregnancy and cardiovascular health. In nuts out Vitamin B9 or folic acid, a compound necessary for cell physiology with specialized functions in the synthesis of genetic material (DNA, RNA). This vitamin is prescribed routinely to pregnant women or intend to become pregnant, just because their contribution is essential for proper formation of the central nervous system of the baby during the first weeks of pregnancy. Perhaps this is the most recognized role of folic acid, while unknown on the process of "detoxification" of homocysteine, an organic compound whose excess is associated independently with the development of atherosclerosis, in particular cardiovascular disease , cerebrovascular thrombosis.

Nuts, dried legumes after (200-300 micrograms of vitamin B9/100 g) and leafy vegetables (100-250 mg/100 g), for his particular contribution of folic acid help prevent deficiencies arising from the use resulting insufficient in the diet. Hazelnuts are nuts with the highest concentration of this vitamin (110 mcg per 100 g), followed by nuts (98 mcg), almonds (96 mcg to 36 mcg raw if they are toast), cashews (69 mcg) and pistachios (58 mcg).

The remaining nuts barely reach 30 mcg of folic acid per 100 g. A handful of nuts or mixing more concentrated (25 g) provides on average about 25-30 mcg of folic acid, nearly 10% of the recommended amount for adults, which is around 400 mcg daily.

Nuts help prevent deficiencies resulting from an insufficient intake through the diet

Complex of antioxidants. A diet rich in plant foods reduces the risk of developing various chronic and degenerative diseases. Its use is recommended as a preventive health and more by following unhealthy lifestyle habits that increase free radicals, such as smoking, maintaining a high level of stress, living in a contaminated environment, etc.. Science suspects that the antioxidants in foods contribute to health protection, although not known with certainty the role of more than 100 different types.

In the book "Nuts, health and Mediterranean cultures," the authors note that the nuts are the second richest antioxidant food, after the hip, between the test plants (fruits, berries, vegetables, grains, nuts and legumes) . Their total antioxidant content is above 20 mmol/100 g, according to the FRAP which expresses the concentration of antioxidants electron donors. In comparison, hazelnuts, almonds, Brazil nuts, macadamias, pine nuts, pistachios and cashews have relatively low antioxidant concentrations (between 0.95 and 0.18 mmol/100 g).

Most skin nuts contain 50% more antioxidants than fruits without skin, but for many (almonds, peanuts, hazelnuts) the custom is to remove it. The antioxidant content of the beans is almost four times higher skin without skin: 0.18 compared to 0.67 mmol/100 g.

Fiber: constipation, diabetes, cholesterol and obesity. Nuts are, behind whole grains, vegetables rich in fiber. Containing between 5 and 15 g per 100 g. Descending order, include macadamia nuts (15 g) and almonds (13 g) sesame seeds (11 g), pistachios (8 g), hazelnuts (7.5 g) and nuts (6 g) . A natural selection of food can consume 25-30 grams of fiber recommended for maximum benefits of this organic substance.

The functions of the different types of fiber (soluble and insoluble) are varied and go beyond regulate bowel movements and improve constipation. Adequate intake of food makes the most abundant allies against chronic diseases like diabetes, cholesterol and obesity. Decreases the rate of absorption of carbohydrates and represents a better management of blood glucose levels.

When you reach the colon intact, bacteria were present ferment fiber and volatile fatty acids generated in addition to contributing to the balance of intestinal flora, interfere with the hepatic metabolism of cholesterol, resulting in increased fecal elimination of cholesterol. In addition, sufficient intake of fiber provides fullness to the dishes and diet, and helps control appetite, vital support in case of following diets.

Energy to offset the great physical sport if practiced intense energy needs are greater, as is the case of children, pregnant and lactating women, or have certain illnesses, due to their average of 500-600 kcal per 100 g. Nuts also provide good doses of certain minerals, including iron, magnesium and calcium.

CULINARY HARMONY

The compositional analysis of food composition reflects its nutrients. Nuts, along with dried fruits, legumes and whole grains are the most densely nutritious. But they have a limiting component: its protein deficient due to its low content of an essential amino acid methionine, which is abundant in cereals. Hence, the recipes and dishes that combine both food grains and nuts, ensure a supply of complete vegetable protein of high biological value.

Delights with rice and millet, rice and nuts asparagus salad with pears or dried fruits, pistachio. Stronger dishes like rice with lamb and nuts, a vegetable or lighter only millet recipe with nuts.

Enjoy pasta: dishes as simple and yet so original like tagliatelle with almond sauce, noodles with peanut sauce, ravioli, spaghetti straps or with nuts, spaghetti with pine nuts or vegetable couscous.

Savoring desserts and breakfast: three cereals like muesli, rice with milk and hazelnuts, toasted bread with cottage cheese and hazelnuts and delicious and energy kanuts.

Author: By MAITE ZUDAIRE

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The onion, a natural preservative

03/05/2010 1 comment »

This paper has been published by the Journal Consomer Eroski, Eroski Foundation, which was performed the next copy.

Onions, new natural preservative

The presence of flavonoids in onions makes this an important food preservative naturally

Onion is one of the foods used in cooking and more possibilities: can be eaten raw, cooked, caramelized, grated or chopped. But their applications are not just culinary. From a nutritional standpoint, include diuretic and cleansing properties. It is also a remedy for respiratory ailments such as coughs, colds and bronchitis and is an effective disinfectant. Consuming raw protects the body from infection. It is digestive, anticancer, aphrodisiac and bactericide. What's more, it also has excellent antimicrobial properties that make it a perfect candidate for use as a natural preservative.


- Image: Ruben Garcia / Consumer Eroski -

Plants, seeds and fruits are rich in flavonoids, phenolic compounds known for their beneficial effects, such as antioxidant, antiinflammatory, antiviral and antiallergic. Onion is one of the foods rich in flavonoids and therefore has antioxidant and antimicrobial properties described. These features allow for use in the food technology as natural preservative agents, especially the yellow onion, an excellent source of flavonoids and an important antioxidant, according to a study conducted by the Department of Nutrition and Food Science Universitat de Barcelona (UB) and the Department of Agricultural Engineering and Biotechnology of the UPC. Preservative action is synonymous with a longer life of foods. Preservatives may be natural or artificial. Both perform the same function, but they tend to use more and more the former.

Rust

The oxidation of lipids is a major problem of food. It is a chemical phenomenon that causes a significant loss in quality and safety. The use of onion retards this oxidation and prevents the growth of pathogens. For research, experts have conducted an analysis of the different varieties of onion and determined that phenolic compounds contained in them are able to inhibit the growth of pathogenic microorganisms. The study was effective against the growth of bacteria such as "Bacillus cereus", "Staphylococcus aureus", "Micrococcus luteus" or "Listeria monocytogenes", four of the most common pathogens in food spoilage.

Lipid oxidation causes a significant loss in quality and food safety

We analyzed the variety of Fuentes de Ebro white onion, an onion soft, tender and sweet, which is characterized by a thick stem, round at the root and elongated at the neck. This onion has Denomination of Origin and distinctness (C) Food Quality, which identifies products and special nutritional gastronomic qualities. Another variety was studied Calçot Valls, a white onion and developed underground, so that the buried part is very tender and extreme sweetness. We also analyzed the variety of onion yellow Grano de Oro, one of the most cultivated and consumed in the world, distinguished by having a larger size and a yellow color.

The power of flavonoids

Flavonoids are compounds found in fruits, vegetables, seeds and flowers as well as in beer, green and black tea, soy and wine. In addition to antioxidants, these compounds have antifungal and antibacterial functions, give color to food and are characterized by a significant capacity to bind metals such as iron in the body. Are in the outermost portions of the plant. Among the various flavonoids, Citrus Bioflavonoids are found in onions, cherries, grapes, oranges, lime or lemon, among others. The soy, called isoflavones also are common in tofu, tempeh, soy flour or milk. The antociandinas, plant pigments responsible for red color of cherries or ellagic acid, are also in grapes and vegetables.

MORE NATURAL PRESERVATIVES

Artificial preservatives are substances particularly new. In ancient times, foods were preserved by natural vinegar, salt and different spices. Today is a much more strict and has been an increased use of artificial preservatives, although this trend is changing. Increasingly, natural substances and daily individual diet conservative play an important role. Some examples are:

  • Curcumin (E100), a natural yellow coloring can also be obtained from chemical form. It is present in butter, milk, cheese or pastry.
  • The lactoflavin (E101) is a yellow dye in eggs, milk, cheese and instant desserts. No risk of toxicity.
  • Chlorophyll (E140), green dye from plants and present in mustards, poses no toxicity.
  • Carotenoids (E160), natural dyes obtained from plants which become the vitamins in the body.
  • The xanofilas (E161) are present in natural dyes pastry and not cause toxicity.
  • The anthocyanins are red, purple or blue and are found in legumes. Calcium carbonate is a white and gray coloring of mineral without any toxic hazard. It is present in bakery products.

Author: By NATALIE Gimferrer MORATO

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