{"id":17733,"date":"2022-02-17T16:28:59","date_gmt":"2022-02-17T15:28:59","guid":{"rendered":"https:\/\/nutritionalcoaching.einatec.com\/?p=17733"},"modified":"2023-05-30T11:47:24","modified_gmt":"2023-05-30T09:47:24","slug":"13-alimentos-con-potentes-beneficios","status":"publish","type":"post","link":"https:\/\/nutritionalcoaching.com\/en\/blog\/13-alimentos-con-potentes-beneficios\/","title":{"rendered":"13 alimentos con potentes beneficios"},"content":{"rendered":"<h2 style=\"text-align: center;\">13 alimentos con potentes beneficios<\/h2>\n<p>&nbsp;<\/p>\n<p>Siguiendo con el tema del post anterior, en este os vamos a relatar cuales son esos \u00absuperfoods\u00bb que tantos beneficios mencionamos y como se pueden introducir en nuestra dieta para poder gozar de sus beneficios nutricionales.<\/p>\n<h3 dir=\"ltr\">\u00bfQu\u00e9 alimentos podr\u00edan considerarse s\u00faper alimentos?<b><\/b><\/h3>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Bayas.<\/strong> Son ricas en antioxidantes, por eso tienen un color tan vivo y adem\u00e1s son ricas en fibra. Incluir\u00edamos ar\u00e1ndanos, frambuesas, grosellas, moras\u2026<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p dir=\"ltr\"><em>C\u00f3mo incluirlas<\/em>: puedes agregarlas al yogur, k\u00e9fir, ensaladas y batidos. Cuando las bayas no est\u00e1n en temporada, es igual de saludable comprarlas congeladas.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Pescado azul.<\/strong> Lo que destacamos aqu\u00ed es el omega 3, como nutriente esencial que ayuda a prevenir enfermedades card\u00edacas. Los pescados con mayor contenido de omega-3 son el salm\u00f3n, los filetes de at\u00fan, la caballa, el arenque, la trucha, las anchoas y las sardinas.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p dir=\"ltr\"><em>C\u00f3mo incluirlo:<\/em> compra pescado fresco o congelado. Ojo con las conservas, por su elevado contenido en sal y si compras conserva siempre mejor en vidrio en lugar de latas.<\/p>\n<p dir=\"ltr\"><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-17754 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/salmon.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/salmon.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/salmon.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/salmon.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/salmon.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/salmon.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li dir=\"ltr\"><strong>Verduras de hoja verde.<\/strong> Las verduras de hojas verdes oscuras son una buena fuente de vitamina A, vitamina C y calcio, as\u00ed como de varios fitoqu\u00edmicos (sustancias qu\u00edmicas producidas por las plantas que tienen un efecto positivo en la salud) y adem\u00e1s aportan fibra a la dieta. Son las variedades como la espinaca, la acelga, la col rizada, las hojas de berza o las hojas de mostaza.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p dir=\"ltr\"><em>C\u00f3mo incluirlas:<\/em> \u00fasalas en ensaladas, al vapor, hervidas o sofritas en un poco de aceite de oliva virgen extra. Tambi\u00e9n puedes agregar verduras a sopas y guisos.<\/p>\n<p dir=\"ltr\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-17746 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/espinacas.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/espinacas.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/espinacas.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/espinacas.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/espinacas.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/espinacas.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Frutos secos:<\/b> nueces, almendras, avellanas. Son una buena fuente de prote\u00edna vegetal y contienen grasas monoinsaturadas, que pueden ser un factor en la reducci\u00f3n del riesgo de enfermedad card\u00edaca.<\/li>\n<\/ul>\n<p><i>C\u00f3mo incluirlos:<\/i> agrega un pu\u00f1ado con la avena o en el yogur, como snack, en ensaladas, guisos, son muy vers\u00e1tiles. Pero, es necesario saber que son densos en calor\u00edas, as\u00ed que tampoco es recomendable sobrepasarse y siempre que sean sin fre\u00edr, ni salar ni tostar. Tambi\u00e9n puedes probar las cremas de frutos secos de almendra o de anacardo (sin az\u00facares a\u00f1adidos).<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-17748 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/friutossecos.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/friutossecos.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/friutossecos.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/friutossecos.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/friutossecos.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/friutossecos.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Aceite de oliva<\/b>. Es una buena fuente de vitamina E, polifenoles y \u00e1cidos grasos monoinsaturados, los cuales ayudan a reducir el riesgo de enfermedades card\u00edacas.<\/li>\n<\/ul>\n<p><i>C\u00f3mo incluirlo:<\/i> \u00fasalo como grasa principal para cocinar, en platos de pasta, arroz, verduras. Usarlo en crudo es de gran ayuda en ensaladas.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Granos integrales.<\/b> Una buena fuente de fibra soluble e insoluble, los cereales integrales tambi\u00e9n contienen varias vitaminas B, minerales y fitonutrientes. Se ha demostrado que reducen el colesterol y protegen contra las enfermedades card\u00edacas y la diabetes.<\/li>\n<\/ul>\n<p><i>C\u00f3mo incluirlos: <\/i>trata de comprar todos los cereales integrales, los cereales de desayuno, el pan, la pasta , el arroz\u2026 Opta por otros cereales distintos a la pasta de trigo y al arroz. Prueba con el bulgur, qu\u00ednoa, trigo sarraceno\u2026 para aportar m\u00e1s diversidad en tu cocina. Pero, sobre todo, aseg\u00farate que sea 100% integral.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li dir=\"ltr\"><b>Yogur. <\/b>Una buena fuente de calcio y prote\u00ednas, adem\u00e1s de contener probi\u00f3ticos.\u00a0Estas \u00abbacterias buenas\u00bb pueden proteger al cuerpo de otras bacterias m\u00e1s da\u00f1inas. Otra opci\u00f3n para incluir puede ser el k\u00e9fir. Los yogures o derivados deben tener \u00abcultivos activos vivos\u00bb como\u00a0\u00a0<i>Lactobacillus<\/i>,\u00a0\u00a0<i>L. acidophilus<\/i>\u00a0,\u00a0\u00a0<i>L. bulgaricus<\/i>\u00a0and\u00a0\u00a0<i>S. thermophilus<\/i>\u00a0.<\/li>\n<\/ul>\n<p><i>C\u00f3mo incluirlo:<\/i> puedes incluir un yogur al d\u00eda, por ejemplo. Pero cuidado con los yogures de frutas o de sabores, porque contienen mucho az\u00facar a\u00f1adido. Si quieres que tengan sabor, puedes\u00a0 agregar tu propia fruta o a\u00f1adir canela. Tambi\u00e9n puedes usar los yogures para hacer aderezos, salsas y reposter\u00eda.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17756 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/yogur.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/yogur.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/yogur.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/yogur.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/yogur.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/yogur.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Las cruc\u00edferas.\u00a0<\/b>Aqu\u00ed entra el br\u00f3coli, coles de Bruselas, repollo, coliflor, berza, col rizada, colinabo, hojas de mostaza, r\u00e1banos y nabos.\u00a0Son una excelente fuente de fibra, vitaminas y fitoqu\u00edmicos, incluidos \u00edndoles, tiocianatos y nitrilos, que pueden prevenir algunos tipos de c\u00e1ncer.<\/li>\n<\/ul>\n<p><i>C\u00f3mo incluirlos<\/i>: cocinarlas al vapor o salteados cortos, con un poco de aceite de oliva\u00a0 y hierbas arom\u00e1ticas para darle sabor.\u00a0Puedes mezclarlas con otras verduras o en sopas o guisos. Si no son de temporada puedes comprarlas congeladas.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Legumbres. <\/b>Este amplio grupo incluye lentejas, alubias rojas, negras o blancas, garbanzos, as\u00ed como soja y guisantes.\u00a0Las legumbres son una excelente fuente de fibra, \u00e1cido f\u00f3lico y prote\u00ednas vegetales.\u00a0Los estudios demuestran que pueden ayudar a reducir el riesgo de enfermedad card\u00edaca.<\/li>\n<\/ul>\n<p><i>C\u00f3mo incluirlos:<\/i> Puede tener m\u00faltiples usos en ensaladas, sopas y guisos. Y tambi\u00e9n como pat\u00e9s tipo humus, para untar.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Tomates. <\/b>Tienen un alto contenido de vitamina C y licopeno, que se ha demostrado que reducen el riesgo de c\u00e1ncer de pr\u00f3stata.<\/li>\n<\/ul>\n<p><i>C\u00f3mo incluirlos<\/i>: Puedes usarlos en ensaladas, guisos, sopas o a\u00f1adir tomate triturado como salsa para tu pasta integral, arroz o legumbres, por ejemplo.\u00a0Tambi\u00e9n puedes ponerlos en guisos, sopas o chili.<\/p>\n<p>&nbsp;<\/p>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17755 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/tomate.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/tomate.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/tomate.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/tomate.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/tomate.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/tomate.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>C\u00farcuma.<\/b> Aqu\u00ed tienes la respuesta a tu quizz. La c\u00farcuma es un super alimentos.<\/li>\n<\/ul>\n<p>Es una ra\u00edz que aparece como uno los ingredientes principales del curry y la responsable de su caracter\u00edstico color amarillo. Los principales principios activos de la c\u00farcuma se encuentran en una sustancia llamada c\u00farcuma que equivale m\u00e1s o menos al 3% de su peso. En ella se concentran propiedades sorprendentes, como antiinflamatoria, antioxidante, protege contra enfermedades coronarias, previene enfermedades degenerativas, mitigar las dolencias del est\u00f3mago, protege nuestro sistema neurol\u00f3gico de t\u00f3xicos y tiene efectos fungicidas y antibacterianos. La cantidad diaria ideal para que puedas sacarles todo el partido a las propiedades de la c\u00farcuma, es de alrededor de 5 gramos. Esto equivale m\u00e1s o menos a una cucharadita de caf\u00e9. Puedes encontrarla fresca, como ra\u00edz o, lo que es m\u00e1s com\u00fan, como especia en polvo.<\/p>\n<p><i>C\u00f3mo introducirla:<\/i> Se puede usar como especie en la cocina, para guisos de legumbres, carne o pescado, en vinagretas para ensaladas o en infusiones.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Ajo. <\/b>Son\u00a0innumerables\u00a0las\u00a0propiedades terap\u00e9uticas\u00a0que se le han atribuido a trav\u00e9s de los siglos. Sin embargo, las que han sido comprobadas son, que es un potente antis\u00e9ptico, antibi\u00f3tico y antimic\u00f3tico en cuanto a alimentos de la naturaleza. Por ello es un excelente aliado contra las infecciones.<\/li>\n<\/ul>\n<p><i>C\u00f3mo introducirlo:<\/i> Se puede usar en la cocina como aromatizante y condimento, en\u00a0 salteados, guisos, sopas, estofados\u2026<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li><b>Cacao<\/b>. El cacao crudo es uno de los alimentos con una\u00a0<b>mayor concentraci\u00f3n de antioxidantes. <\/b>Es rico en\u00a0magnesio y otros minerales, como calcio, f\u00f3sforo, cobre, manganeso. Y contiene pro-antocianinas y flavonoides que tienen un efecto neuroprotector, adem\u00e1s de prevenir frente a arteriosclerosis y trombosis. Adem\u00e1s de otras propiedades.<\/li>\n<\/ul>\n<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-17738 aligncenter\" src=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cacao.jpg?resize=800%2C533&#038;ssl=1\" alt=\"\" width=\"800\" height=\"533\" srcset=\"https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cacao.jpg?w=1500&amp;ssl=1 1500w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cacao.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cacao.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cacao.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/nutritionalcoaching.com\/wp-content\/uploads\/2022\/03\/cacao.jpg?resize=600%2C400&amp;ssl=1 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Podr\u00edamos a\u00f1adir muchos m\u00e1s, ya que hay muchos alimentos que contienen nutrientes que son beneficiosos para nuestro organismo, como por ejemplo: jengibre, coco, aguacate, acerola, chlorella, ch\u00eda, s\u00e9samo, pr\u00f3polis, polen, reishi, maca\u2026 la lista es interminable.<\/p>\n<p>Lo m\u00e1s importante de todo, es conocer los m\u00e1s destacados e incorporarlos en nuestra dieta de manera habitual, sin obsesionarnos con ninguno. Valorando siempre el origen de su procedencia para que su consumo sea sostenible y que el consumo de un s\u00faper alimento no deje una huella ecol\u00f3gica demasiado grande.<\/p>\n<p>Si quieres que te asesoremos para mejorar tu alimentaci\u00f3n, puedes contactar con nosotros por estas v\u00edas:<\/p>\n<ul>\n<li>web:\u00a0<a href=\"https:\/\/nutritionalcoaching.com\/en\/servicios\/consulta-dietetica\/\">link<\/a><\/li>\n<li>tel\u00e9fono fijo: + 932503858<\/li>\n<li>mail:\u00a0<a href=\"mailto:info@nutritionalcoaching.com\">info@nutritionalcoaching.com<\/a><\/li>\n<li>whatsapp: + 34 601 20 37 09<\/li>\n<\/ul>\n<p>Nutritional Coaching<\/p>\n<p>Lara Lombarte<\/p>\n<p>CAT 502<\/p>\n<p dir=\"ltr\">","protected":false},"excerpt":{"rendered":"<p>13 alimentos con potentes beneficios &nbsp; Siguiendo con el tema del post anterior, en este os vamos a relatar cuales son esos \u00absuperfoods\u00bb que tantos beneficios mencionamos y como se pueden introducir en nuestra dieta para poder gozar de sus beneficios nutricionales. \u00bfQu\u00e9 alimentos podr\u00edan considerarse s\u00faper alimentos? &nbsp; Bayas. Son ricas en antioxidantes, por [&hellip;]<\/p>\n","protected":false},"author":617,"featured_media":17734,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":""},"categories":[31,34],"tags":[614,761,759],"class_list":["post-17733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-general","tag-alimentos","tag-nutrientes","tag-superfood"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>13 alimentos con potentes beneficios - Nutritional Coaching<\/title>\n<meta name=\"description\" content=\"13 alimentos con potentes beneficios. 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