The fact that you have a balanced diet does not guarantee you receive the required doses for both, using the correct dose prescribed by your doctor not run the risk of hypervitaminosis, depending on the type of vitamin.

For example, excess vitamin A, it can produce teratogenic effects on the fetus

REMEMBER

Maternal nutrition influences fetal growth in women taking vitamin supplements during pregnancy reduce the risk that their children are born very small, both in weight and size, but before taking any supplement, talk with your health health to find out if you need and how to take.

Some supplements may be harmful during pregnancy. In addition, large amounts of some can be risky.

Do not consume vitamins and minerals your health professional has advised you not. Taking large amounts of vitamins and minerals, especially vitamin A, can be dangerous. Do not take more than 6,000 IU (international units) of vitamin A daily.

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The goal is to increase the amount of oxygen that blood can carry. Is achieved by increasing the number of red blood cells or hemoglobin. Another goal is to treat the underlying condition or the cause of anemia.
Changes in diet and nutritional supplements

Low levels of vitamins or iron in the body can cause some types of anemia. These low concentrations can be caused by poor diet or certain diseases or health problems.

To increase the concentrations of vitamins or iron the doctor may ask you to make changes to your diet or take vitamins or iron supplements. A widely used vitamin supplements are vitamin B12 and folic acid. Sometimes there is vitamin C to help the body absorb iron.
Iron

Your body needs iron to produce hemoglobin. The body can more easily absorb iron from meat than vegetables or other foods. To treat anemia, the doctor may recommend eating more meat (especially red meat such as beef and liver), as well as chicken, turkey, pork, fish and seafood.

Other foods that are good sources of iron include:

* Spinach and other vegetables with dark green leaves
* Peanuts (peanuts), peanut butter and almonds
* Eggs
* Peas (peas), lentils and beans (beans), white or red, or baked beans and canned
* Dried fruits such as raisins, apricots (apricots) and peaches (peaches)
* Prune juice

Some foods, like cereals, breads and pasta, are fortified with iron. Check the nutrition label of a food to see how much iron it contains. The amount is expressed as the percentage of the total amount of iron you need every day.

Iron can be taken as a mineral supplement. Usually combined with multivitamins and minerals that help the body absorb iron.

Vitamin B12

Low levels of vitamin B12 can cause pernicious anemia. Usually this type of anemia is treated with vitamin B12.

The following foods are good sources of vitamin B12:

* Cereals fortified with vitamin B12
* Meat (beef, liver, poultry, fish and shellfish)
* Eggs and dairy products (milk, yogurt and cheese)

Folic acid

Folic acid is a B vitamin found in foods. Your body needs folate to produce and maintain new cells. Folic acid is also very important in pregnancy. Prevents anemia and promotes the healthy growth of the fetus.

The following foods are good sources of folic acid:

* Bread, pasta and rice fortified with folic acid
* Spinach and other vegetables with dark green leaves
* Beans (black-eyed peas) and dried beans
* Beef liver
* Eggs
* Bananas, oranges, orange juice and other fruits and juices

Vitamin C

Vitamin C helps the body absorb iron. The vegetables and fruits, especially citrus, are good sources of vitamin C. Citrus fruits include oranges, grapefruit (grapefruit), mandarins and other fruits like. Fruits, vegetables and fresh and frozen juices generally contain more vitamin C than canned.

If you are on medication, ask your doctor or pharmacist if you eat grapefruit (grapefruit) or drink juice of this fruit. Grapefruit can affect the power of a few medicines and the effectiveness with which they act.

Other fruits rich in vitamin C include kiwi, mango, apricot (apricot), strawberries (strawberries), cantaloupe and watermelon (pin).

Vegetables rich in vitamin C include broccoli, peppers, tomatoes, cabbage, potatoes and green leafy vegetables like romaine lettuce, turnip greens (turnip tops) and spinach.

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Breakfast is a good habit and important to everyone. If your morning a balanced meal will be awakened and your gut is your metabolism going. However, many people store their breakfast early on because they insist and / or no time. That is unfortunate, because often the stomach begins to rumble then later in the morning and then is chosen unwisely snacks such as biscuits or chocolate. To prevent your body a favor to take evidence is a tasty and healthy breakfast.

This is what a healthy breakfast out

A healthy breakfast can take many forms, but usually it comes down to this:

1. A portion of grains, preferably whole grain such as bread, crispbread, rye bread, Brinta, oats, natural muesli

2. A portion of milk, preferably skimmed or skimmed like milk, buttermilk, yoghurt, quark, cheese (20 or 30).

3. A portion of vegetables, preferably fresh as an apple, orange or two kiwi

If you combine these three elements you get all nutrients that your mornings as needed:

Dietary fiber for good bowel movement and a fullness (cereals)

Calcium for strong bones and healthy teeth (milk)

Many B-vitamins for various bodily

Vitamin C for a healthy immune system (fruit)

Iron (bread, is better absorbed by the combination with vitamin C)

The importance of sufficient fiber

It is important to your meals, especially breakfast you good fiber rich. Fibers ensure a proper bowel movement and help the intestinal flora. The intestinal bacteria are the good bacteria in the gut that protect you against disease. Also give you fiber so you feel full longer can “terén” on your breakfast. Each day you hear about 30-40 g fiber will get, but unfortunately most people only half ingested. Below an overview of different breakfast cereals, given equal fibers in the quantities specified:

1 slice whole-wheat bread or
1 slice rye bread
1 fibrous knackeb
2 slices white bread
2 wholemeal biscuits
3 tablespoons oatmeal or muesli
4 rice cakes
12 tablespoons cornflakes

So you see that thin flakes and rice cakes stand out in terms of fiber, unless you (very) much of that. So do not take too many cornflakes or rice cakes because they add little to the meal.

What if you REALLY have no breakfast can get through your throat?

If you really have trouble eating a whole meal early in the morning, you can choose a piece of fruit, one cup milk or crackertje take. It is also wise to 1 or more glasses of water, your water loss of the nocturnal transpiration to compensate. Then a few hours later, when you added, you have breakfast. Bring bread back to work or take a cottage cheese container.

Venture out for your breakfast

Compare the labels of breakfast foods in the supermarket. Compare, for example cruesli with muesli, corn flakes with regular Special K, All-bran with Loops, Honey Smacks Hitters with breakfast items etc. If you look at a particularly low amount of calories (energy), sugar and fat and just a lot of fiber. So you get a better idea of which breakfast cereals are good for a nice full stomach without too many calories. Some people also find it enlightening to their usual amount of cereal one time to weigh. Often you do take a lot more than usual portion contains

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• The fattening bread: The bread can be consumed in adequate amounts without gaining weight energy expenditure. What fat is to take an excessive amount and accompany it with jam, butter, sausages? Bread is a carbohydrate needed for a healthy diet. You need only adjust the amount ingested.
• What makes us fat is not what we spend, so it’s important to exercise.
• The fat fruit dessert taken: Not true, the fruit provides the same taken before and after a meal. If taken before a meal, what happens is that being rich in fiber and water produces a satiating effect. We recommend at least three pieces of fruit a day for his support in vitamins and minerals.

• Light thinning products: This is a myth encouraged by advertising. A light product is one for which he has reduced or eliminated some of its components is calorie fat or carbohydrates. A light product would have 30% less calories than the regular version of that product. Only have to compare the product labels light and no light to realize that although they have fewer calories, not weight loss products. Just because something bring the “label Light” you will lose weight, keep it in mind. If you abuse is thinking “light” your scale will notice.
• I need to take vitamin supplements to stay healthy: Not true, the human body needs a drop right amount of vitamins and minerals that amount is not large and usually covered with a varied and balanced diet. Gorging on vitamins thinking is better for our health is a myth and a mistake. The vitamin supplements should be prescribed in a doctor deficiency states during pregnancy, nursing, or situations that require them. No more vitamins to take will be healthier, they can even have an adverse effect taken out of control.
• Combine carbohydrates and proteins fat: This is a myth that diets preach dissociated. Consisting of no food mixed in the same foods as potatoes, cereals, bread (rich in carbohydrates) with fish, meat, eggs (protein rich). The myth of these diets is that due to poor carbohydrate + protein digestion gain weight. But we must say this statement has no scientific basis and that all foods are mixtures of nutrients (all have carbohydrates, protein, fat in varying quantities).
• Drink water during meals fattening: Another myth. Water has no calories so not fattening either before or during or after meals. As happens to the fruit if you drink water before meals may produce a satiating effect, is therefore recommended in slimming diets. Drinking water is important to balance the body, we need about 2 liters of water a day.

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