Food to gain fast muscle mass

Food to gain fast muscle mass
START TO WIN QUICK MUSCLE MASS

We are always looking for food to gain vital force enduromax muscle mass as quickly as possible, as it is frustrating to do the right exercises and not see any results. Tuna is a great food and is accessible to most people, so I urge you to try this food to gain muscle mass in salads. Tuna is a healthy diet, like steamed chicken, with white rice. Well there are many meals to grow your muscles, remember that food is very important as sports supplements.

Use smoothies to gain lean muscle mass

Remember to use one or another shake loaded with protein regularly, with good fats. Also consume eggs and meat, it is also advisable to ingest a smoothie with much more protein after training or exercise.

In order to strengthen or build muscle, one has to have a strict training schedule, as well as follow a balanced diet to gain lean muscle mass. There are certain types of foods that help in building strong muscles. They also provide the energy to work hard. We have made a list of foods that you should try because they work superiorly muscle building. Check out.

To begin with, the eggs come to mind in the first place. Eggs can really help add enough mass to one without making sacrifices in terms of taste. People used to think that eggs were like a clotting food in the arteries. However, dietary research has shown that heart disease and dietary cholesterol are not linked to most people. It has become one of the most widely favored foods to build muscle. It has a high protein content that helps in achieving higher levels in training. The cholesterol found in the egg yolk acts as a support for the steroid hormones. A little leucine, which is an amino acid present in the yolk protein acts as a catalyst for muscle building.

Nuts

Nuts help significantly in muscle building. They have a good mix of protein, fat and fiber. These are extremely rich in caloric content. Even a small handful of cashew and almonds provide at least a few hundred calories. It is easy to carry and have it in motion. It has a good fiber content that makes people feel fuller for a long period of time. It is said that nuts in general, are an appetizer that they set in motion and are delicious and healthy. These are a necessary part of the diet for someone who is trying to increase body mass.

Protein shakes

 

For each muscle building training program, protein shakes and carbohydrate shakes are beverages that must be taken if or if. Drinking these powerful shakes before programming an exercise routine, helps the body achieve optimal muscle growth thus helping to build lean muscle very fast. Medical research has proven that these powerful mixtures stop muscle breakdown. Rampean up protein synthesis, recharge the energy level, increases blood circulation to and from the muscles. It also regulates the movement of creatine, and allows the body to process carbohydrates for later use.

Cottage cheese

El Requesón increases muscle strength enough. It contains a high percentage of casein. The casein consumption increases the levels of amino acids in the blood to a high state for a longer duration than the serum. Whey is the watery part of the milk that is left behind after the curd is formed. Another component of cottage cheese, which helps build muscle and also have a fitness body is the presence of bacteria. These crops are really good bacteria that allow you to break down and have all the necessary nutrients absorption to be stronger and healthier.

Four exercises to fight against depression

Four exercises to fight against depression

When you are depressed, one of the worst mass cut pro things you can do is sit on the couch at home and do nothing. Exercise increases the levels of endorphins in the brain, which leads to a feeling of well-being and euphoria. Even a gentle exercise such as walking can make you feel better. Researchers have found that active people have higher levels of satisfaction than sedentary people. When you feel depressed, try one of these four exercises and say goodbye to depression.

The first exercise to relieve your depression. You do not need to run, or run a 5 km race to get the anti-depressant benefits. Running only 20 minutes a day is enough for your brain to produce the chemicals that fight depression. Studies show that any level of intensity is enough to stimulate your brain. Try to run at least three days a week to get good benefits against depression. At a certain level of effort your brain releases endorphins that produce feelings of joy and well-being. It is also difficult to think about your problems while you are doing the exercises.

Strength training is another effective exercise that can increase your mood. Studies show that strength training reduces the symptoms of depression. It gives you something to focus on and offers rewards that you can see and feel. The intense concentration that is needed helps to free your mind of your problems. Start with light weights and little by little, to gradually increase the weight. Simple exercises that you can try to include, bicep curls, shoulder pressures and lifting the legs. Working with a personal trainer for a few sessions is a great way to get the basics and start an effective routine.

To get a relaxing exercise to reduce depression and become more flexible, try practicing yoga. A recent study shows that women who did yoga twice a day for 8 weeks experienced a significant reduction in depression symptoms. His anxiety also decreased. Yoga involves concentration and focusing on your body allows your mind to focus on other things different from your problems. Yoga also reduces stress and anxiety and modulates stress response systems. It decreases the heart rate and blood pressure, which also contribute to the reduction of depression.

Tai Chi is another exercise that can relieve depression. The movements are slow and smooth, and require concentration. In a recent study, patients suffering from depression who practiced tai chi for three months showed a reduction in their symptoms. The tai chi group environment can help improve the symptoms of depression. Tai chi also helps you sleep better and relieves stress and anxiety.

When you begin to feel depressed, try to practice one or more of the exposed exercises to relieve your symptoms of depression. Not only will you feel better mentally, but you will lose weight and get in shape during the process of performing the exercises. Just going out in the sun is a very good thing, since research has shown that sunlight can increase your mood. These exercises are good for your body and your mind. Do not let depression keep dragging you down a well, try to take control and fight depression with these practical exercises.

Tips to train memory

Tips to train memory

Memory suffers noticeably the negative bioflex pro effect of stress and haste. In addition, we live in a society in which technology can make our memory comfortable. For example, by looking up the meaning of a term on the internet instead of in the dictionary. Training memory is a positive habit at any age. In Psychology and Self Help we give you the keys to achieve it.

Tips to encourage memory

1. Learn by heart the phone numbers of the friends you usually talk to. In the same way, review the purchase ticket in memory in the super, do not use the calculator. When you get home, after having taken a walk, send a message to someone who wants to tell you some of the details of your plan. Describe any anecdote in particular.

2. Reading is a very stimulating health habit to awaken the mind through stories that catch you on an emotional level. It is clear that not all books will hook you in the same way, however, the truly positive thing is that you give yourself the opportunity to find books that do make you feel that way. Visit libraries and bookstores to learn new titles.

3. Listen to music in English to learn the language. Undoubtedly, learning a second language is a good routine to strengthen memory.

4. Collaborate as a cultural volunteer with an organization. For example, you can offer school support classes in a social aid organization.

5. Spend less time watching TV shows because they steal a lot of time and also increase passivity. Select programs that help you think, for example, knowledge contests, travel documentaries and movies.

6. Rest. The mind is not a machine. When we are tired we are vulnerable to frequent misunderstandings.

7. Attend conferences and gatherings, participate in university congresses and corporate events, read your favorite blogs and encourage yourself to create your own, travel with imagination through film, overcome new challenges such as participating in a literary contest, read poetry aloud … All these ideas will help you train your memory.
Never lose your curiosity to know more things. For example, keep studying, read the press of the day, attend training courses and chat with friends from which you can learn new ideas.

Endometriosis and laparoscopy

Endometriosis and laparoscopy

The inner lining of the uterus is a tissue cbd gummy bears called the endometrium that often breaks off during menstruation. Some women suffer from a painful condition called endometriosis, in which the endometrial tissue grows abnormally outside the uterus. This condition and endometrial implants can be found anywhere in the pelvic region, usually the ovaries, the intestines or the pelvic lining.

Laparoscopy is a surgical procedure that is performed through a small incision in the skin, through which endometriosis can be diagnosed. This involves inserting a thin instrument with a camera through a small cut in your belly. Laparoscopy can detect the presence of infections, cysts, fibroids, adhesions and endometrial tissue in the abdomen, and allows the surgeon to take a small sample (biopsy) to be examined in the laboratory.

Use of laparoscopy in the diagnosis and treatment of endometriosis

Medical treatment is often used as the first therapy to treat painful conditions in the lower abdomen and pelvis. However, if your condition does not improve, the doctor may advise you to undergo laparoscopy since endometriosis is sometimes considered the cause of these problems.
Through a laparoscope, a long and thin surgical instrument with a camera on the tip, the surgeon can see the inside of your belly without having to make a wide cut in the skin. The instrument can help the surgeon see your internal organs and confirm if there are tissues that resemble the lining of the uterus (endometrium) outside the uterus. It also allows the surgeon to obtain tissue samples to perform a biopsy and confirm through the laboratory test if you are suffering from endometriosis. This is important because endometriosis can cause not only pain, but also cause infertility and other complications.

Preparation. Before performing laparoscopy for the endometriosis procedure, the preparation includes fasting food and drinks eight hours before the procedure. The procedure is performed under general, regional or local anesthesia.

What to expect During laparoscopy, the abdomen will be inflated with a gas (usually carbon dioxide) to separate the abdominal wall from the internal organs, so the surgeon will have optimal vision. The laparoscope is inserted through a small skin incision and the surgeon examines the abdominal contents. Some more incisions can be made to insert other thin instruments that are used to move the internal structures to facilitate vision. During laparoscopy, endometriosis can be diagnosed in about 30 to 45 minutes.

The surgeon can remove the endometrium or scar tissue by cutting it

(excision) or destroying it with the use of electrical current (electrocautery) or with a laser beam. At the end of the procedure, the abdominal incisions are closed with stitches, which usually do not leave scars.

Advice before and after a laparoscopy. Ask the doctor about the advantages and risks of the procedure.

Laparoscopy for endometriosis is an outpatient procedure, but you may have to stay overnight if the surgery was complicated or prolonged. Your hospital stay may be extended if complications such as a bowel cut or heavy bleeding occur. That is why it is recommended to go to the hospital with a family member or friend to help you and take you home after you are discharged from the hospital.

Keeping these considerations in mind, prepare things you will need in the hospital, such as toiletries, loose clothing, socks and shoes or slippers. The surgeon will order an intestinal preparation the night before surgery to evacuate the contents of your intestines.

After the procedure you will be placed in the recovery room, where they will monitor you until the anesthesia effects pass. You may experience pain, tremors and nausea. Let the nurse or doctor know about your current status to see if they can make you feel more comfortable.

Some women experience shoulder pain caused by gases that get trapped under the diaphragm. This is often relieved by the application of heat and analgesics.

Nausea is common after laparoscopy and can be relieved by taking medications or ginger tea.

You may feel tired and sleepy for two or three days after laparoscopy, so it is better for someone to help you with your meals and medications. While you are recovering, it is recommended that you avoid driving, swimming, bathing in a tub or having sex. Although you need to rest, it is also good that you try to move to speed up your recovery.

Healthier this Christmas

Healthier this Christmas

Do you wonder how you are going nutrigold garcinia cambogia gold to survive Christmas without neglecting your diet and your health? Here I bring my advice not to obsess but avoid being too lenient.

Have I ever told you that a few years ago I had a diet and I lost a lot of weight. Well I remember that when Christmas came the dietitian told me: You as what you want and like everyone else. And to this day, that has not changed.

I tell you why, even though I have a good diet throughout the year (like little meat, something more fish, sugar only on weekends and with control, yes fats but healthy), at Christmas is a time to enjoy. But that does not mean that it has a green light to eat without control and in excess.

I know Christmas is complicated, so here are my strategies for dealing with the overindulgence of the festive season.

1 | EVERYTHING BEGINS AT BREAKFAST

1. Start the day with a large glass of warm water with squeezed lemon.

Benefit: cleanses the liver and body tissues and decreases water retention; Highly alkalizing and excellent source of vitamin C and electrolytes.

2. Two options:

fruit

It has been more than a year now that only as a fruit following the principles of La Antidieta where they recommend eating only fruit to help the body in the phase of elimination. If we ingest things that are more difficult to digest, the body will digest them and will stop eliminating.

At first eat only fruit seems not full and you are quickly hungry but over time the stomach gets used. I usually accompany it with a bowl of chia with oatmeal milk.

It is a good option if you have gotten up late and have a meal in a few hours.

Oatmeal Bowl with Yogurt and Fruits

Oats stabilize blood sugar levels, which helps control appetite throughout the day. I also add a good amount of probiotic yogurt, which helps increase the defenses and prepare the body for binge eating.

If you want more recipes to prepare the body for Christmas, here are two recipes:

Benefits: A good breakfast will help us to have energy for several hours and will prevent us from starving to death
2 | DRINK A LOT OF WATER

 

During the Christmas season it is customary to drink a lot of alcohol, so we have to make a conscious effort to drink a lot of liquid in the form of water, juice or tea.

If you have trouble drinking water, you can try to aromatize it with lemon, mint and / or ginger.

Benefits: It allows us to recover the water lost by the body by degrading alcohol. It can also help us control the feeling of hunger and as an added benefit, keeping the body hydrated also has an impact on the health of the skin, keeping it soft, supple and without wrinkles.
3 | FILL YOUR HEALTHY FOOD FRIDGE

Why fill the fridge with vegetables, salad and fruit?

First of all, sometimes we do not have much time to prepare meals between buying gifts, decorating, the meetings of family and friends and it is easy to fall into the temptation of eating anything pre-cooked.

Second to compensate for the feasts. There are already enough days that we overeat, the trick is to try to be only those days. Not the whole fortnight.

Warning: Avoid taking the leftovers home.
4 | A HEALTHY TENTEMPIÉ

To not overdo the meals it is better not to arrive hungry. A good way is to have a healthy snack on hand such as a piece of fruit, a yogurt, some nuts or even a green smoothie.
If you choose fruit, a banana is a good choice. It is rich in potassium and helps balance any increase in salt (think olives, salted nuts, chips, etc).

The yogurt protein will eliminate the vacuum in the stomach which will delay the effects of the first beer or glass of wine.

The best snack nuts and that give us the energy to finish the day.

5 | PLAN BUT DO NOT JUMP ANY FOOD

It is important to anticipate the circumstances: if we know that we are going to have an abundant meal, we can plan a lighter lunch or dinner, but we should never skip any intake

since otherwise you can get to the next meal with more hunger, and therefore, with less control when it comes to choosing what to eat and the quantities.
6 | EAT SLOWLY AND CONTROL THE PORTIONS

Eat quietly and slowly, release the silverware between each bite, explain something that happened to you. Remember that the satiety signal takes about 20 minutes to be identified.

I do not know about you, but in my house there is always a lot of everything and I have to try everything: if the truffle cheese, the salmon, the prawns. My trick, is to make a tasting of each thing, a small lid, a skewer to remove the worm.

Diet to gain weight for beginners

Diet to gain weight for beginners

* This diet is written for public use, to use it  vitalife hemp we recommend first consult your dietitian or person in charge of controlling your weight *.

Your diet is the most important factor when it comes to gaining muscle. More, even, than to train hard in the gym.

If you are a thin beginner who just started with the weights and want to gain weight and muscle mass as quickly as possible, this article is for you. We are going to talk about everything you have to keep in mind regarding your diet so that you do not have any doubts.

HOW MANY CALORIES?

The amount of food you should consume throughout a day depends on your age, sex and level of activity. Use this calorie calculator to find out your caloric maintenance (the energy you spend on a normal day) to eat above that and get a caloric surplus that allows you to gain weight.

An extra 300 calories a day is usually the most appropriate. You will add 90% of the muscle mass that you would add with an extra 600 calories but you save kilos and kilos of redundant fat that later you will have to lose as well. With 300 kcal and the right stimulus in the gym, you gain a perfect balance of muscle and fat.
It will be useful to know that one kilogram of body weight equals more or less 7700 calories. That is, if your caloric maintenance is around 2600 calories and you consume 2900 a day, the scale will rise 1 kilo every 25 days, or almost 15 a year.

What matters is the long term, wanting to gain weight too fast is negative for many reasons. Desensitize your insulin receptors (higher chance of diabetes) and gain fat cells that in life you will lose even if you lose weight later.

SCHEDULES AND QUANTITIES

The most important meal of the day is breakfast, followed by the one that comes before training. In general, however, the number of meals you make per day or the hours you eat do not have much importance. What counts is that by the time you get into bed you have reached your micro and macronutrient needs.

Try to combine carbohydrates with proteins in all meals; never have one that only has hydrates or proteins / fats. A torrent of only hydrates would hurt your blood sugar levels and that’s never good. Dinner, the lighter the better.

DO I REALLY NEED A LOT OF PROTEIN?

No. It is very difficult to reach your caloric goal of the day and that you have not consumed enough grams of protein in the process. Just try to put some meat, fish, eggs or dairy at each meal and do not pay much attention to protein shakes.

These can give your little extra, but the supplement industry is not entirely candid when it makes you think you need X grams of protein to get results.

Fats are as important as protein to maintain the health of your organs and a correct hormonal balance. Eat whole milk instead of skim milk (if you’re not intolerant of course). If you are, you can try lactose-free, as you probably have already done.
Weight gainer supplements (weight gainers) are usually loaded with sugars and sweeteners that do not contribute anything profitable. Do not fall into the trap and make your own homemade smoothies. Calorie by calorie, they leave much cheaper and on top they contribute more to the body.

EXAMPLES OF PERFECT MEALS

Whatever your budget may allow you these meals, which besides being easy to prepare, are perfectly compatible with a healthy and balanced diet.

BOW OF AVENUE + POTATOES + CANE OF TUNA + CUÑADO OF PEANUTS.

INTEGRAL CEREALS + CHOPPED BEEF IN HAMBURGUESA + 2 YOGURS.

RICE + TORTILLA OF 3 EGGS + A LITTLE WHITE FISH + PEAR.

PASTA + BANANA + TUNA OR ANY MEAT + NUTS + YOGURT OR CHEESE.

There is nothing more anabolic than these combinations, since in addition to being large they combine carbohydrates (which make insulin open the cellular receptors of the muscles) with high-profile proteins of amino acids (the material itself for the new muscle tissue) . There go both the workers and the bricks.

Fast food, sweets and industrial pastries can be much more appetizing foods and of course have their place in your life, but limit them. They will achieve little more than rotting your teeth, making you diabetic and desensitizing your palate until natural food knows nothing.

Foods that have carbohydrates, their importance in the diet

Foods that have carbohydrates, their importance in the diet

Since a long time ago, there are many people who wonder what is the importance of carbohydrate or carbohydrate foods and daily choice hemp oil if these are the causes of obesity. Well, what has been proven scientifically is that fat is the cause of obesity, however this depends a lot on the type of fats since there are also healthy fats, here you can learn more about them.

Reasons to include foods that have carbohydrates in the diet

The foods that have carbohydrates are the big villains?

A long time ago it was considered that the foods that have carbohydrates were the great villains, especially for those who wanted to lose weight. It is for this reason that it was very common to see that in the diets the consumption of these foods with carbohydrates was prohibited, among which it is included; the bread, rice, beans, potatoes and pasta.

Nowadays, on the contrary, it is known that fat is the nutrient that produces the most obesity. However it is known that an excess of calories ingested, can produce a storage of fats in the adipose tissue, since this is stored when the energy is not used properly.

What is a fact is that carbohydrates play an important role in the release of serotonin (brain neurotransmitter that controls appetite). On the other hand when there is an insufficient intake of carbohydrates, it can produce a low production of serotonin in the brain, together with an increase in appetite or cravings, it is for this reason that many times diets that restrict carbohydrates fail in the medium or long term.

But what are carbohydrates?

In a more simplified way it can be said that carbohydrates are organic substances made up of oxygen, hydrogen and carbon. They can be found inside the food either in a simple or complex state.

The monosaccharides or also known as its simplest form, are small molecules with a relatively simple chemical structure and are easily digested and absorbed, among these is included glucose, galactose, fructose and others.

The main function of this substance is to provide energy, texture, flavor, viscosity, as well as being a sweetening agent. Carbohydrates work as a source of energy with glucose being the preferred fuel for the brain to provide energy, and various metabolic functions in the body.

Glucose is the carbohydrate that the body needs the most, since it is transformed into energy, this is also known as the sugar present in the blood, since this is the main way in which carbohydrates are transported from the body. blood to all cells, tissues and organs.

Monosaccharides can combine to form more complex substances called disaccharides.

Problems of the low carbohydrate diet

It is known that those patients who follow an unbalanced diet for long periods of time, are able to develop eating disorders such as bulimia nervosa or nervous type anorexia.

There are many health problems that diets that restrict the consumption of carbohydrates can generate. According to some studies, patients who greatly reduce the amount of carbohydrates between their meals, suffer from a feeling of hunger faster. Sometimes this feeling of hunger can result in impulsive attacks by eating food, even feeling the need to consume not so healthy food; In this way, this attitude contributes to weight gain, without forgetting the long-term sensations, including a feeling of depression, anxiety and other adverse feelings, generating even more desire to eat.

7 reasons to change your mood

7 reasons to change your mood

These are the seven good reasons titanax why you can change your mood when you have a bad streak.

Mood is the combination of thoughts and feelings

. However, it is important that we learn to build a positive mood. You can build a kinder reality through the power of thought, that is, influencing your ideas. What are the seven reasons why you can change your mood? In this post we give you good reasons.

1. You are not determined by reality

Although sometimes it seems the opposite, in most cases, the situations we live are not so dramatic and we exaggerate them with gray thoughts and ideas. However, you can change the color of these thoughts by giving you prettier and nicer ideas about your own story.

2. This will also happen

Something that now seems a world, within just a few days will be part of the story of your life. Time passes and from this perspective everything is relative. For this reason, learn to live focused on this perspective of change that enhances your personal evolution.

3. You deserve to be happy

Remember that you are a special person, with unlimited happiness potential. However, to receive this well-being, first of all, you have to give yourself the opportunity to feel this way. You deserve to be happy not in general terms but concrete. That is, this day brings you the privilege of starting anew by focusing on the present.

4. You are the most important person in your life

It is convenient that you remember it. You are the person with the most influence in your own history. Your thoughts can be a form of noise in your mind when you fall into the effect of the scratched disc of the ideas that start with the “I can not” form, or on the contrary, your ideas can be light in your life by giving you beautiful ideas and nice

5. You can learn from experience

In those days when things do not flow as you would like, you have the opportunity to train skills such as adapting to change

, the proactive management of thought, internal and emotional resources that lead you to remember that you have an internal pharmacy in your heart.

6. Pain is not suffering

There is an important difference between pain and suffering. You experience suffering when you recreate what hurts you. When you give one and a thousand laps to all the details. For this reason, remember that regardless of what happened, you deserve to experience joy. But for that, you have to give yourself this permission to feel good. And for that, nothing like training a sense of humor.

7. For health

There is a fundamental aspect to improve your mood: for a matter of mental hygiene. You feel better about yourself when you learn to manage your own emotions and feelings. The days are kinder and more beautiful because you feel in this way in harmony with the order and balance of the universe.

Sources, importance and recommended doses

Foods with boron: sources, importance and recommended doses

Boron is one of the fundamental minerals for adrena thrive the functioning of the organism. However a very common problem of this mineral is to be very little known and used. An example of the benefit that can be the consumption of foods with boron is that it can help maintain a proper bone structure, since it gives density to the bone, helping to prevent osteoporosis. It can also be used as part of the treatment for arthritis and to promote greater muscle mass.
Boron is present in many nuts

Foods with boron are usually whole grains, nuts and avocados, as well as fruits such as berries, plums, oranges and grapes. We can also find it in less important doses in the water.

The boron obtained from food is obtained mainly from boric acid, a substance that can be found naturally only in plants.

Importance of boron-rich foods

Despite being a poorly studied mineral, there are studies that indicate that boron helps balance the pH levels and helps to handle important minerals such as calcium, phosphorus and magnesium, since it produces the digestive enzymes that are necessary for its use. There is still much to be learned about the operation of this mineral and its health benefits, let us know about them:

Increase muscle recovery

This mineral is widely used by bodybuilders and athletes to increase the production and utilization of testosterone. This being essential in these cases since it accelerates muscle recovery after exercise, prevents discomfort and pain, increases muscle mass and maintains healthy bones.

Balances hormone levels

This mineral can help balance hormone levels in men and women. By doing this it promotes a proper functioning of estrogen and testosterone. In the case of women it is able to relieve menstrual symptoms, as well as premenstrual ones, and even increase fertility.

Promotes better brain functioning

There are studies that link boron to better brain function

, helping to improve concentration, focus and our ability to learn. These indicate that low levels of boron contribute to a slow functioning of the brain, a poor cognitive development and even learning problems.

Promotes a healthy skeletal system

Boron prevents us from suffering from bone loss, since it facilitates the absorption of calcium, a mineral that participates in bone mineralization. This is essential to avoid suffering from porous and weak bones. On the other hand it also comes to protect the bones due to its ability to regulate the functioning of estrogen.

Finally, certain studies indicate its ability to help produce and use vitamin D, a special nutrient to have a healthy bone system, in addition to promoting immune function and cognitive processes.

Promotes healthy skin

This mineral has the ability to prevent or treat skin infections. This makes it very useful to reduce redness, inflammation, pain and other signs of irritation. For this same reason, there are people who use boron as a natural wash for the eyes in order to eliminate the bacteria that can produce styes and other infections.

Help in cases of diabetes

Studies in animals show how low boron levels can produce an increase in physiological factors linked to diabetes. This includes increases in blood glucose and high triglyceride concentrations. This seems to indicate that foods with boron help in the metabolism of carbohydrates and the production of insulin by the pancreas.

Food list with Boro

Keep in mind that the dose can vary significantly depending on the culture method.
If you have a varied diet with fresh foods and whole foods, you do not have to worry about your consumption of boron foods. The truth is that it is not known exactly what are the recommended doses of this mineral and to this we must add that the dose varies between food according to the culture method.

Due to the small amount of studies about this mineral and its benefits, the USDA and other authorities have not yet established a recommended daily amount. However, they have established the maximum that we can consume without suffering signs of deficiency or toxicity:

1-3 years: 3 milligrams / day

4-8 years: 6 milligrams / day

9-13 years: 11 milligrams / day

14-18 years: 17 milligrams / day

Adults 19-50 years: 20 mg / day

Pregnant women: 17-20 milligrams / day

Women who are breastfeeding: 20-25 milligrams / day Toxicity and adverse effects.

Foods with boron: sources, importance and recommended doses

Foods with boron: sources, importance and recommended doses

Boron is one of the fundamental minerals optimal choice hemp oil for the functioning of the organism. However a very common problem of this mineral is to be very little known and used. An example of the benefit that can be the consumption of foods with boron is that it can help maintain a proper bone structure, since it gives density to the bone, helping to prevent osteoporosis. It can also be used as part of the treatment for arthritis and to promote greater muscle mass.
Boron is present in many nuts

Foods with boron are usually whole grains, nuts and avocados, as well as fruits such as berries, plums, oranges and grapes. We can also find it in less important doses in the water.

The boron obtained from food is obtained mainly from boric acid, a substance that can be found naturally only in plants.

Importance of boron-rich foods

Despite being a poorly studied mineral, there are studies that indicate that boron helps balance the pH levels and helps to handle important minerals such as calcium, phosphorus and magnesium, since it produces the digestive enzymes that are necessary for its use. There is still much to be learned about the operation of this mineral and its health benefits, let us know about them:

Increase muscle recovery

This mineral is widely used by bodybuilders and athletes to increase the production and utilization of testosterone. This being essential in these cases since it accelerates muscle recovery after exercise, prevents discomfort and pain, increases muscle mass and maintains healthy bones.

Balances hormone levels

This mineral can help balance hormone levels in men and women. By doing this it promotes a proper functioning of estrogen and testosterone. In the case of women it is able to relieve menstrual symptoms, as well as premenstrual ones, and even increase fertility.

Promotes better brain functioning

There are studies that link boron to better brain function

, helping to improve concentration, focus and our ability to learn. These indicate that low levels of boron contribute to a slow functioning of the brain, a poor cognitive development and even learning problems.

Promotes a healthy skeletal system

Boron prevents us from suffering from bone loss, since it facilitates the absorption of calcium, a mineral that participates in bone mineralization. This is essential to avoid suffering from porous and weak bones. On the other hand it also comes to protect the bones due to its ability to regulate the functioning of estrogen.

Finally, certain studies indicate its ability to help produce and use vitamin D, a special nutrient to have a healthy bone system, in addition to promoting immune function and cognitive processes.

Promotes healthy skin

This mineral has the ability to prevent or treat skin infections. This makes it very useful to reduce redness, inflammation, pain and other signs of irritation. For this same reason, there are people who use boron as a natural wash for the eyes in order to eliminate the bacteria that can produce styes and other infections.

Help in cases of diabetes

Studies in animals show how low boron levels can produce an increase in physiological factors linked to diabetes. This includes increases in blood glucose and high triglyceride concentrations. This seems to indicate that foods with boron help in the metabolism of carbohydrates and the production of insulin by the pancreas.