The group O is the “collector”, who at the beginning of mankind ate berries, roots, leaves and small animals.

People of this blood group should be considered lucky because it is one of the strongest (digestive tract, immune system and metabolism strong and efficient).

However, not free from certain conditions such as arthritis, ulcers, allergies, hypothyroidism and clotting problems.

For this blood group ideal diet should consist of fruits, vegetables, and meat and fish (protein). On the other hand, pulses and cereals are not very favorable.

The type of activity appropriate for people with blood type O are intense sports such as martial arts, squash, jogging, among others, because they produce a calming effect on them.

Among the most important nutrients are:

* Iodine. Regulates the functioning of the thyroid. It is present in seaweed (especially black seaweed), fish and seafood.

* Calcium. As in your diet does not usually prevail calcium, can get calcium from other foods such as broccoli, sesame, nuts and seaweed.

* Vitamin B. Accelerates metabolic function. It is found in nuts, fresh fruit, meat and fish.

* Vitamin K. Help rapid blood clotting. It is found in alfalfa seeds, liver and green leafy vegetables.

The main diseases related to nutrition (i.e. nutrition and physical activity) are obesity, diabetes, cancer, osteoporosis and cardiovascular disease. Nutrition is not the only factor in these pathologies, but it is a factor on which it is possible to act collectively and individually.

Tips for good eating fat, sugar and salt

7 The prevalence of obesity and diabetes is high:

* 16.9% of the adult population, a French in six is obese 6;
* 2.4 million French 8 are treated for diabetes (80% of type 2 diabetes can be attributed to obesity 9).

However, the increasing prevalence of obesity and overweight among children is now stopped in France 10. This stabilization average should not obscure the persistence of a slight increase among children from poor families.

Fat.

The French eat too much fat. The average intake of fat recommended for an adult is 30 to 35% of total energy intake. In the French 18 to 79 years, it is above this figure (39%).

Fats are essential. Very energetic, they provide fat soluble vitamins and fatty acids that are necessary for the formation of our cells.
There are different types of fatty acids:

* Fatty acids “unsaturated” found in oils (rapeseed, olive, walnut …), oilseed (avocado, walnuts, hazelnuts …), in some fish (salmon, mackerel, sardines …) and some meat. They contribute to some extent, the proper functioning of the cardiovascular system;
* Saturated fatty acids which are found mostly in animal products (cheese, butter, cream fat meat …) but also in pastries, cakes, chocolate bars, cookies (sweet drinks), fried foods or Breaded in many ready meals and certain oils (palm). Their excess consumption promotes heart disease;
* Trans fatty acids which can identify the presence in processed foods by the term “oil (or fat) partially hydrogenated”. It is recommended to reduce excess consumption because they promote cardiovascular disease.

Some tips on managing its consumption of fats:

* Vary the oils to enjoy the benefits of each;
* Use cooking methods that require little fat (nonstick skillet, steam curls, wok);
* Enjoy the true flavor of foods while avoiding excessive seasoning sauce, mayonnaise, cream or butter.
* Finally, it is possible to determine the lipid content of a food by checking its label. Thus, a dish with more than 10% fat (10 g of fat per 100 g of product) will be consumed in moderation.

Sugars.

There is no recommendation regarding the consumption of sugars (simple carbohydrates 11) insofar as they do not provide essential health. However, eaten occasionally and in reasonable quantities, sugar and sugar products are compatible with a good nutritional status.

The study ENNS, there is a simple carbohydrate consumption too high in 26% of adults and 55% of children. Also, since 1999 the level of simple carbohydrate intake in women increased by 5.8% 5.

Some tips on managing its consumption of sugars:

* Think of fruit to finish the meal on a sweet note;
* Vary the flavor by sweetening dairy products with jam, honey …
* Emphasize the drink unsweetened –
* Use a spoon to measure out the added sugar in beverages (coffee, tea …) rather than to pay the blind –
*Try not to store in your closet those little sugary products.
* The products ‘light’ is a solution that uses less sugar. However, sugar is replaced by sweeteners, which maintain the craving for sweet.

Salt.

The average salt intake was 9 to 10 grams per person per day in the late 90 5. Since 2002, AFSSA recommended to reduce salt intake and a target of 8 grams per day was set in the Health Act 2004. Today, 46% of adults and 23% of children are still too high consumption: more than 8 grams per day.

The salt is contained naturally in foods or added to processed foods for safety issues, manufacturing processes and enhance the flavor. Salt is involved in many physiological processes such as regulation of body fluids and blood pressure, and cardiac muscle function, propagation of nerve impulses.

But excessive intake of salt can have a deleterious effect on health: too much of it contributes to the elevation of blood pressure thereby endangering the arteries. He could also play a role in the exacerbation of osteoporosis by promoting the loss of calcium in urine.

Some tips to manage its salt intake:

* Remember to check labels of products (meals, mineral water, etc…) And focus on prepared meals and water containing less salt;
* Consume foods relatively rich in salt (meats, cheeses, crackers, snacks, some prepared foods …) just to enjoy their flavor. A small amount is needed.
* Avoid too much salt the cooking water and taste the contents of his plate before salting;
* Try not systematically ask the salt shaker on the table and replace salt with spices (curry, paprika …) of fresh or dried herbs (parsley, basil, coriander), spices (garlic, shallot …).

Of course, the food balance envisaged in the day, week or month.

Magnesium is a metal found in nature very easily in salt form. Of the metals, is eighth in abundance on Earth, and at sea, is in second place after the sodium.

This mineral is of great importance in the body to maintain its natural balance, is present in nerve cells and therefore plays a major role in the functioning of the nervous system.

Roles of magnesium in the body:

• Metabolism: Magnesium influences the metabolism of proteins and nucleic acids.

• ENZYMES: It is essential for activating enzymes. Helps transport sodium and potassium across cell membranes.

• Muscles: Influences on levels of calcium inside the cells and assists in muscle contraction.

• BONES: Contributes to the growth of bones, the functioning of nerves and muscles. It is essential to prevent osteoporosis.

• CHILDREN AND SCHOOL: magnesium is essential for the proper performance of children in school

• Heart: Consume adequate doses of magnesium helps control certain circulatory diseases such as hypertension, angina pectoris, myocardial infarction, arrhythmia (helps regulate the heart rate), etcetera.

• TEETH: Nerve impulses also lead and strengthen the tooth enamel.

• Laxatives: It acts as a laxative taken in high doses, at low doses acts as an antacid.

• POISONING: You have been assigned the ability to help reduce the effects of lead poisoning.

• RELAXING: soothing properties that help alleviate pain as fibromyalgia or muscle tears.

• DEPRESSION: Magnesium is appropriate protractor depression.

• Kidney stones: in proper treatment, help reduce kidney stones.

• DRUG AND ALCOHOL: Following appropriate treatment, is very useful for people who need higher than normal nutritional intake, or who are exceeded in alcohol or other drugs.

• CHRONIC DISEASE: helps treat chronic debilitating diseases and those who have recently been operated.

• Migraine: it has been proven to prevent headaches (not removed), so it is useful as a preventive remedy for those who often suffer headaches. We recommend eating about 500 mg daily. It is necessary, however, always have the guidance of a professional.

• Menstrual pain: the administration of 400 mg / day, a week before or during this same period could help to reduce irritability, breast pain or depression that some women tend to suffer.

Treatment should be guided by appropriate medical supervision.

Magnesium deficiency is relatively frequent, and this is due to poor diet, intake of many processed and fast foods (low-quality nutritious), diabetes, alcoholism, frequently take diuretics, or poor absorption of nutrients from the intestines, among other things.

Mg deficiency could be detected with the following symptoms:

• Vomiting and diarrhea.
• Asthma and bronchitis.
• Lack of memory.
• Because magnesium contributes to muscle relaxation, its lack can be translated into a constant feeling of fatigue.
• A rather obvious sign of lack of magnesium is the flicker in the eye.
• A diet low in magnesium may affect the heart muscle causing arrhythmias, palpitations or chest punctures.
• Osteoporosis and osteoarthritis.
• Stress can cause a magnesium deficiency and magnesium deficiency can produce a state of hypersensitivity to stress. So it’s a vicious circle.

Foods containing magnesium:

Cocoa (420 mg), Walnut (410 mg. Approx.) Soybean meal (230 mg), almonds (230 mg)

They are also high in sodium peanuts (peanuts, hazelnuts, pistachios, legumes, whole grains, ginger, beans, fresh green leafy vegetables and nuts).