HEALTH BENEFITS OF BROCCOLI

This popular vegetable has a wide variety of nutritional and medicinal benefits, including its ability to prevent many types of cancer, improve our digestive system, lower cholesterol, detoxify the body, maximize vitamin and mineral uptake, prevent allergic reactions, boost the immune system, protect the skin, prevent birth defects, lower blood pressure, eliminate inflammation, and improve vision and ocular health.

The health benefits of broccoli are derived from the unique mixture of nutrients, organic compounds, minerals, and vitamins that are found in broccoli. These include significant amounts of vitamin C, vitamin K, dietary fiber, folate, potassium, selenium, vitamin A, manganese, tryptophan, vitamin B6, and phosphorus. In terms of unique organic compounds, broccoli is a rich source of phytonutrient glucosinolates, flavonoids, and various other antioxidant compounds that boost our health in a mayor way. 

Cancer: Broccoli may prove to be a natural wonder drug for many types of cancer, including breast cancer, cancer of the uterus, prostate cancer, and cancers of various internal organs like the lungs, colon, liver, kidneys, and the intestines. That being said, it is particularly beneficial for breast cancer and uterine cancer, since it removes extra estrogen from the body. This is due to the presence of strong anti-carcinogenic compounds like glucoraphanin, diindolylmethane, beta-carotene, selenium and other nutrients like vitamin C, vitamin A and vitamin E, zinc, potassium and certain amino acids, which are also good anti-cancer agents.

Detoxification: The presence of vitamin-C, sulphur and certain amino acids make broccoli a very good detoxifier. Broccoli helps to remove free radicals and toxins like uric acid from the body, thereby purifying the blood and keeping away problems related to toxins such as boils, itches, rashes, gout, arthritis, rheumatism, renal calculi, skin diseases like eczema and hardening of the skin.

Skin Care: The credit for keeping your skin glowing and young goes to expert antioxidants like beta-carotene and vitamin-C, as well as other helpers like vitamin B complex, vitamin E (the one that gives shine to your skin and hair while reviving skin tissues), vitamin A & K, omega 3 fatty acids, amino acids and folate present in the broccoli. They all help to take very good care of your skin and leave it glowing, healthy, and radiant.

Stomach Disorders: Broccoli is very rich in fiber or roughage, the primary dietary ingredient that can cure almost all stomach disorders by curing constipation, since constipation is the root of almost all the stomach disorders. The fiber adds to the bulkiness of the food, retains water and forms healthy bowel movements. The magnesium and the vitamins present in the broccoli also cure acidity, facilitate proper digestion and absorption of nutrients from the food and soothe the stomach by reducing inflammation.

Heart Diseases: Broccoli has a very high fiber content, along with significant levels of beta-carotene, omega-3 fatty acids and other vitamins that help reduce bad cholesterol and keep the heart functioning properly by regulating blood-pressure. When you steam broccoli, studies have shown that the fiber components combine better with bile, making it much easier and efficient to excrete. Reducing bile has a strong impact on cholesterol levels, thereby helping your heart health. Furthermore, the potassium found in broccoli is a vasodilator that can boost blood flow and oxygenation of essential organs by relaxing tension and stress of veins and blood vessels.

Eye Care & Cataracts: Zeaxanthin, beta-carotene, vitamin A, phosphorus and other vitamins such as B complex, C and E found in broccoli are very good for ocular health. These substances protect eyes against macular degeneration and cataracts, while also repairing damage done from by radiation.

Immunity: The substances responsible for the green and purple color of broccoli are vitamin C, beta-carotene and other vitamins and minerals, particularly selenium, copper, zinc, phosphorus. There compounds are present in broccoli and are really great immune system strengtheners that can protect you from numerous infections.

Pregnancy: Since broccoli is so nutritious and is full of nutrients essential for pregnant women, such as proteins, calcium, vitamins, antioxidants, detoxifiers, iron, phosphorus and others, it is an ideal component of any diet for them. Being rich in fiber, this will also eliminate constipation, which is very common during pregnancy. Furthermore, the folate content in broccoli ensures that there are no birth defects, such as neural tube defects, which are a major problem for pregnant mothers who have a folic acid deficiency in their diet.

High Blood Pressure: An important mineral, chromium, found abundantly in broccoli, helps in the proper functioning of insulin and regulates blood sugar, thereby regulating blood pressure as well.

Anemia: Anemia is directly related to a lack of iron and certain proteins. Broccoli is rich in both of these and hence forms an excellent remedy against anemia. Eat them and feel the blood surge powerfully through your body, rich with oxygen to keep your systems functioning at a high level. Copper is also found in broccoli which is another essential mineral in the production of red blood cells, along with iron.

A Few Words of Caution: Although broccoli clearly has a wealth of health benefits associated with it, there is always room for caution. In some people, contact with broccoli can cause an allergic rash, as some of the powerful compounds in the vegetable can be irritating to the skin.

By Sonia Marañón

A web search for “Meal schedule for American people”.

Introducción:

Se realiza con alumnos de  4º ESO PDC una web quest para conocer cómo es el horario de comidas en EEUU.

Para aprender:

1.    A qué hora se toma habitualmente el desayuno.

2.    A qué hora se toma habitualmente el almuerzo

3.    A qué hora es el almuerzo.

4.    Cuándo es la cena.

5.    Cuál es la comida más importante del día.

6.    Dónde hacen el almuerzo la mayoría de los escolares americanos.

7.    En qué consiste un almuerzo típico de un escolar.

Cómo se realiza la actividad:

La labor de búsqueda se lleva a cabo en grupo, han de buscar tanto información sobre los horarios de comidas más frecuentes en EEUU.

Tras llevar a cabo la búsqueda en internet, realizarán una presentación a la clase.

Evaluación:

Los puntos a evaluar serán los siguientes:

·        Sí habéis aprendido a utilizar la web quest

·        Si conocéis los horarios más frecuentes de las comidas en EEUU.

·        Sí habéis trabajado con vuestros  compañeros

·        Por último valoraremos la exposición el trabajo a la clase.

Objetivos.

Desarrollar las siguientes inteligencias:

·        Inteligencia Lingüística.

·        Inteligencia social.

·        Inteligencia visual.

·        Inteligencia interpersonal.

Metodología:

De forma cooperativa y colaborativa han de buscar la información que se les pide en las páginas que se les indica, no obstante siempre dejamos espacio para la creatividad, en este caso se les  sugiere una búsqueda libre con el título : “ Lunch at school”

Este es el trabajo de los alumnos de 4º

María Caballero.
IES Fernando III. Priego de Córdoba

COELIAC DISEASE

Celiac disease, also known as gluten intolerance, is a significant medical condition that can result in a number of serious consequences if not diagnosed and treated properly. Gluten is a protein found in grains including wheat, rye, oats and barley. Patients with Coeliac disease are sensitive to gluten which damages the lining of the small bowel. This damage affects the absorption of food and can lead to symptoms including weight loss, diarrhea, iron and folic acid deficiency.  

The symptoms of coeliac disease can range from severe to minor or atypical and may even go undetected. Some symptoms can incorrectly be confused with irritable bowel syndrome or wheat or other food intolerance, while others may be put down to stress or getting older. 

Coeliac blood tests can be used for initial screening. If the results are positive, a referral to a gastroenterologist will be necessary. The diagnosis must be confirmed by performing a gastroscopy, a procedure that allows tiny samples (biopsies) to be taken from the small intestine. This procedure occurs while the person is under sedation and involves an endoscope being passed through the mouth into the small intestine.

A gluten free diet is the only long term treatment for coeliac disease. This strict attention to diet must be lifelong. Complete removal of gluten from the diet allows the gut to recover to normal over a period of time. Even small amounts of gluten are enough to prevent recovery or cause further damage.

The most obvious sources of gluten in the diet are bread, pasta, breakfast cereals, flour, pizza bases, cakes and biscuits. Gluten can also be found in foods such as soups, sauces, ready meals and processed foods such as sausages. It is essential that a person with coeliac disease becomes ‘ingredient aware’. The guidance of an accredited practising dietitian, who can give assistance with advice to suit individual needs, is recommended.

The gluten-free diet is made up of:

• Naturally gluten-free foods such as meat, fish, fruit and vegetables, rice, potatoes and lentils.
• Processed foods which don't contain gluten.
• Gluten-free substitute foods such as specially made gluten-free bread, flour, pasta, crackers and biscuits.

Cross-contamination occurs when gluten-free foods come into contact with foods that contain gluten. It can happen during the manufacturing process, for example, if the same equipment is used to make a variety of products. Some food labels include a "may contain" statement if this is the case. But be aware that this type of statement is voluntary. You still need to check the actual ingredient list. If you're not sure whether a food contains gluten, don't buy it or check with the manufacturer first to ask what it contains. 

The time it takes for someone to feel better on a gluten-free diet varies. Many people feel better within a few days and usually symptoms like nausea, diarrhea and bloating clear up within a few weeks. 

Some symptoms may take longer to improve, or you may find one symptom gets better before another. The time it takes for the gut damage to heal completely varies and can take between six months and two years.

By Sonia Marañón

Preventing iron-deficiency anemia

Iron-deficiency anemia is a common, easily treated condition that occurs if you don't have enough iron in your body. Low iron levels usually are due to blood loss, poor diet, or an inability to absorb enough iron from food.

Iron-deficiency anemia is a common type of anemia. The term "anemia" usually refers to a condition in which your blood has a lower than normal number of red blood cells. Red blood cells carry oxygen and remove carbon dioxide (a waste product) from your body.

Anemia also can occur if your red blood cells don't contain enough hemoglobin. Hemoglobin is an iron-rich protein that carries oxygen from the lungs to the rest of the body.

Iron-deficiency anemia usually develops over time if your body doesn't have enough iron to build healthy red blood cells. Without enough iron, your body starts using the iron it has stored. Soon, the stored iron gets used up.

After the stored iron is gone, your body makes fewer red blood cells. The red blood cells it does make have less hemoglobin than normal.

Iron-deficiency anemia can cause fatigue (tiredness), shortness of breath, chest pain, and other symptoms. Severe iron-deficiency anemia can lead to heart problems, infections, problems with growth and development in children, and other complications. Infants and young children and women are the two groups at highest risk for iron-deficiency anemia.

Doctors usually can successfully treat iron-deficiency anemia. Treatment will depend on the cause and severity of the condition. Treatments may include dietary changes, medicines, and surgery. Severe iron-deficiency anemia may require treatment in a hospital, blood transfusions, iron injections, or intravenous iron therapy.

Eating a well-balanced diet that includes iron-rich foods may help you prevent iron-deficiency anemia. The iron in food comes from two sources: animals and plants. Iron from animal sources is known as heme iron and is found in various meats and fish. Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than nonheme iron.

The following foods are good sources of heme iron (from animal sources):

• Chicken liver
• Oysters
• Clams
• Beef liver
• Beef (chuck roast, lean ground beef)
• Turkey leg
• Tuna
• Eggs
• Shrimp
• Leg of lamb

The following foods are good sources of nonheme iron (from plants):

• Raisin bran (enriched)
• Instant oatmeal
• Beans (kidney, lima, Navy)
• Tofu
• Lentils
• Molasses
• Spinach
• Whole wheat bread
• Peanut butter
• Brown rice

Try to combine nonheme iron foods with vitamin C (for example, a glass of orange juice) to increase absorption of iron.

Some foods and medicines can make it harder for your body to absorb iron. These may include:

• tea and coffee
• calcium, found in dairy products such as milk
• antacids (medication to help relieve indigestion) 

Dietitians can give you detailed, personalized guidance about how you can change your diet.

 

By Sonia Marañón

EATING CARROTS CAN IMPROVE YOUR EYESIGHT, FACT OR FICTION?

Do carrots really help you see in the dark? Did your mother ever threaten that you will need glasses if you didn’t eat your carrots? Well, although you may have eaten your carrots, her motivational tactics were questionable. 

If you were following a generally balanced diet, then those extra carrots had no affect on your vision. The connection does make sense, though. Carrots contain beta-carotene, which your body converts into vitamin A, and vitamin A is important for healthy eyesight. However, only a small amount is needed to maintain good vision. Foods that are high in beta-carotene and vitamin A will only impact your vision if your body is deficient in vitamin A.

Standard, well-balanced diets in the developed world generally contain a sufficient amount of vitamin A, and eating more carrots will not make a big enough difference to affect eyesight.

Humans are unable to synthesise vitamin A afresh and, therefore, must take it in through their diet to maintain normal visual function. Vitamin A can be found in a range of meats and vegetables – the most notable being the carrot, though the best source is probably liver.

During World War II, the British Royal Air Force invented the myth tying carrots to clear, sharp vision as a way to explain the sudden increase in Nazi bombers being shot down. Flight Lieutenant John Cunningham, nicknamed ”Cats Eyes” for his incredible ability to shoot down enemy planes, had a natural love for carrots. A disinformation campaign spread the rumor that British fighter pilots were eating carrots to improve their vision, when in reality the British had a new radar system they wanted to keep secret from Germany. The story caught on though, and it remains popular to this day. But although there is a grain of truth to the claim, most people will not experience positive changes in their vision from eating carrots unless they have a vitamin A deficiency.

By Sonia Marañón