Coffee is one of the most widely consumed beverages around the world, among other things because it contains caffeine, a substance that stimulates the nervous system, makes you feel more alert, more energetic, and helps your body to lose fluid, acting as a natural diuretic.

Too much caffeine can cause insomnia, irritability, headaches and stomach problems. Even some studies related to the development of rheumatoid arthritis, a form of arthritis that causes pain, swelling, stiffness and decreased joint function. Therefore, in general, you should not abuse the coffee or caffeine, which is also present in chocolate and other beverages like tea and some soft drinks (or sodas).

However, other studies have also shown that coffee may have positive effects on health. Some, for example, have assessed how coffee affects the heart and have found that moderate consumption of coffee and tea may reduce the risk of developing heart disease.

Other studies linking coffee consumption with a lower risk of developing breast cancer and uterine cancer, and some also show that women could help to combat depression.

Now adding one more benefit. A study conducted by specialists of the Faculty of Public Health, Harvard University, published in the journal Cancer Epidemiology, Biomarkers & Prevention, found that participants who consumed four cups of coffee daily developed fewer endometrial cancer, up to 25 % less than the rest of the women who participated in the study.

Endometrial cancer affects the lining of the uterus or womb, which is where a baby grows during pregnancy, and is one of the most affecting women.

In reaching this conclusion, the researchers analyzed the coffee consumption habits of 67,500 women from around 30 to 55 years of age who participated in the Survey of Nurses’ Health which began in 1976. They were surveyed every two years, for 26 years, for the detection of endometrial cancer, and assessed the dietary habits through other surveys that were completed once every four years between 1980 and 2002.

After taking into account other factors such as smoking habits, body mass index and alcohol consumption, researchers found that four or more cups of caffeinated coffee was associated “significantly” with a 25 percent reduction in the risk of developing endometrial cancer.

However, do not recommend increasing coffee consumption and that this benefit may be nullified if it is routinely added cream and sugar.

In addition, the researchers caution that while there may be a relationship between these two factors, there is no causation, ie that does not mean that if you increase your daily intake of coffee will prevent cancer from developing.

There are still more research to discover exactly how caffeine impacts health.

While we receive concrete news, remember that all excesses are bad. It is considered that an average or moderate amount of caffeine daily is what you get when you take three cups of coffee 8 ounces (about 250 milligrams of caffeine) and 5 servings of beverages “tails” with caffeine or tea.

Also, keep in mind that some people should avoid caffeine or take only in small amounts, such as:

* The prone to stress, anxiety or sleep problems.
* Women with bumps (growths) and breast pain.
* People with acid reflux or gastric ulcers.
* People with hypertension who do not respond to treatment.
* People who have problems with fast or irregular heart rhythms.
* People with chronic headaches.
* Pregnant women and children.

With this information you can enjoy your cup of coffee.

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The fat produced in the combustion 9 kilocalories per gram and, therefore, have an important role as energy supply to the body. Some polyunsaturated acids are part of cell membranes and are necessary for the synthesis of substances that regulate inflammation and blood clotting. It is therefore considered essential fatty acids and should be part of the diet. Except for this small amount of essential fatty acids, fat is not strictly necessary, but is healthier diet with at least 30% fat and is also more palatable.

- It is recommended that fats contribute about 30% of calories from the diet.

Animal fats contain saturated fatty acids, cholesterol and raise LDL (“bad” cholesterol), and therefore recommends limiting consumption. The monounsaturated and polyunsaturated fatty acids from plant foods do lower LDL cholesterol level.

Polyunsaturated fats are rancid easily, but if fully or partially hydrogenated increases resistance to rancidity and consistency, making it solid at room temperature, which facilitates its use in the manufacture of biscuits and pastries.

The partially or fully hydrogenated fats have a harmful effect on health than any other type of fat because, in addition to raise LDL cholesterol, lower HDL cholesterol or “good” cholesterol, increasing the risk of myocardial infarction.

The omega-3 fat is a type of polyunsaturated fat found in fish and some vegetables and has beneficial effects on cardiovascular disease prevention, such as myocardial infarction.

In conclusion, we can classify fats as its effect on health:

- Healthy, monounsaturated and polyunsaturated fats such as olive oil and fish fat

- Unhealthy: butter-and-animal fats and other hydrogenated fats.

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* Simple sugars, or monosaccharides: glucose, fructose and galactose, or

* Sugars together in pairs to form disaccharides:
- Sucrose or table sugar, formed by the union of glucose and fructose or

- Lactose, formed by the union of glucose and galactose.

Simple sugars can be combined into more complex molecules, up to thousands of monosaccharide units to form other carbohydrates such as starch or glycogen and fiber such as cellulose, pectin and fructo-oligo-saccharides, etc..

Carbohydrates are found in plant foods. Fruits contain primarily monosaccharides, disaccharides, and fiber. The tubers, cereals and vegetables, starches and fiber. Foods of animal origin, except for milk which contains lactose, the liver and a small amount of molluscs, have no carbohydrates in appreciable amounts.

Carbohydrates in the diet are the primary function of supplying energy (4 calories per gram), easily usable by all organs of the body such as the brain, which in normal situations is their only source of energy, or muscle, more fuel being readily oxidized by muscle cells and the higher capacity and faster to release energy for muscle activity.

Carbohydrates are not essential in the diet, but improve the use of proteins, as found in plant foods, eat them when we are required fruits, grains and legumes (which also provide other nutrients such as fiber, vitamins and minerals and make a healthier diet to a diet based on animal foods).

- It is recommended that carbohydrates contribute between 40% and 60% of calories from the diet.

Carbohydrate ingestion raises blood glucose and need properly metabolize insulin. Therefore, in people with diabetes mellitus do not produce this hormone, it is necessary to make some adjustments in the composition of the diet and type of carbohydrate, as both sugars and starches in bread, rice or potatoes raise blood glucose with equal ease. It is therefore recommended that carbohydrates be taken as whole grains, legumes and fruits not so quickly raise blood glucose.

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The amino acids in proteins are required for the formation of all body organs and molecules that regulate the functioning of body, such as some hormones, and defend us from infections, such as antibodies. Each protein has an important role, and its lack causes an abnormality or disease. A diet without an adequate amount of proteins allows the development of growing animals and non-protein diet leads to death within months.

The proteins have a greater “biological quality” the more essential amino acids they contain, and thus can maintain the growth of animals with varying degrees of ease. If the protein is “high quality”, small amounts sufficient to maintain normal growth. As diminishes the quality of the protein require greater amounts to achieve the same effect.

- Meat, fish, legumes and nuts are 18% to 22% protein.

- The grains have a 6% to 10%, so that both the bread and breakfast cereals are low in protein products.

The proteins with increased biological quality are of animal origin: eggs and milk, followed by the meat and fish. Some plant proteins like soy, are close to the biological quality meat, while vegetables, nuts and grains have a lower quality.

Legumes are deficient in an amino acid, methionine, found in good quantities in cereals. These, in turn, are deficient in lysine, found in legumes. So when you combine vegetable proteins from different sources throughout the day, such as beans with rice or bread, different foods complement and improve the quality of the biological quality protein diet. A similar effect is obtained by mixing plant foods with small amounts of meat or dairy.

Besides the plastic function of the proteins to form part of the body, they also provide energy. One gram of protein provides 4 calories. Protein-rich foods are usually foods high in carbohydrates (cereals and legumes) or fat (nuts, some meats) for that high-protein diet almost always in a high calorie diet.

Protein needs vary according to stages of life

- Maximum during lactation: 2.43 g / kg in the first month of life, decreasing thereafter and growth (1.2 g / kg),

- Smaller in adulthood (0.75 g / kg) and

- But no increase in the elderly is recommended them to slightly increase its contribution. In women, protein needs increase during pregnancy and lactation.

A diet like the one made in Spain contains more than enough protein (more than 100g) and is not even necessary to take supplements by athletes. Only are these supplements may be necessary in patients with certain diseases.

- It is recommended that the proteins contribute 15% of calories.

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Foods contain hundreds of different substances, some of which have an important role in nutrition, because they are used in functions such as:

- Produce the energy needed for muscle activity and chemical reactions that sustain life.

- Build the body, becoming part of its structure.

- Contribute to regulate metabolic functions.

These elements or substances known by the name of nutrients, and according to the daily needs of them are distinguished:

- Macronutrients of which must be consumed in quantities of several grams a day (usually more than 100 g) and

- Micronutrient needed for smaller amounts, in the latter are minerals, vitamins and trace elements that are part of the body in minute quantities, but which have important metabolic functions.

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Main Uses (leaves):

for diabetes and high blood sugar
as a tonic for the liver and liver problems
as an antimicrobial for kidney and bladder infections
as an antioxidant (especially the liver)Properties / Actions Documented by Research:
antibacterial, antidiabetic, antifungal, antioxidant, hepatoprotective (liver protector), hepatotónico (liver tonic), immuno-stimulant,

Other Properties / Actions Documented by Traditional Use:
antidiabetic, stomachic (digestive aid)

Traditional Preparation: The leaves are traditionally prepared as a decoction and taken in doses of 1 or 2 cup, 3 times a day.

Drug Interactions: The leaves will enhance the effects of diabetes drug insulin.

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Today in local markets yacon root is considered a fruit and is sold with other fruits like pineapple or apples (not in so large and diverse section of potatoes from the market). The tubers have a wonderful sweet flavor improves when dried in the sun until the skin is wrinkled a bit. Meals are then peeled and hand cut into salads, steamed or fried. Tubers are also squeezed and then concentrated syrups and sweeteners (such as dark corn syrup) and then dried and concentrated to produce solid blocks of dark brown sweet called molasses. Here in the U.S. various syrups yacon relatively new are now available at local health food and natural product markets as a low-calorie alternative to corn syrup or molasses. Try them … are great!

Unfortunately, there are one or two capsules of yacon in the market today that are making claims or pointing to studies of blood sugar regulation, and / or anti-microbial actions actually belong only to the leaves of yacon and not the root / tuber. If you take yacon in the form of capsules, the only real benefit is as a prebiotic to help the bacteria of the intestinal flora and possibly increase natural production of beta-glucan immunostimulant (but certainly need much more than one or two 500 mg capsules … remember that they eat the tuber per pound in the Andes, and not per gram). To help the blood sugar metabolism, search yacon leaf in capsules or simply cut leaves and sold in packages. There are only a handful of products to choose from U.S. market since it is a relatively new natural remedy for this country.

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The hypoglycemic action of the leaves of yacon has been demonstrated in laboratory studies with normal and diabetic rats by researchers in Argentina. A decoction of the leaves of yacon reported to produce a significant decrease in blood sugar levels in normal rats when administered by injection or orally.

In glucose tolerance tests, a single application of a decoction of the leaf, decreased levels of plasma glucose in normal rats. In contrast, a single oral application or injection of the decoction of the leaves of yacon had no effect on levels of plasma glucose in rats with diabetic condition induced in the laboratory.

However, the administration of a lower dose of leaf tea instead of water for 30 days produced a significant hypoglycaemic effect in rats with diabetes induced in laboratory condition. The mechanism of action of these leaf extracts were like those of insulin in the way that affected the metabolism of glucose. An in vitro study reported that the leaves also have antioxidant actions as well as liver protective action to reduce free radical damage in liver cells of rats (caused by alcohol).

Tubers

In a 4-month oral study with rats, researchers in Argentina reported that 340 mg and 6800 mg of yacon given orally to rats twice a day showed no hypoglycemic action or decrease in blood sugar, nor showed any toxicity.

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Since they are not digested in the human gastrointestinal tract, they are transported to the colon where they are fermented by selected species of intestinal microflora (especially Bifidobacterium and Lactobacillus) and helps balance the intestinal flora and aids digestion.

A laboratory study suggests that the prebiotic effect of yacon tuber extracts during the fermentation process increases the natural production of beta-glucans that act as a nonspecific immunostimulant.In addition to these sweet compounds, yacon tubers are also rich in free fructose, glucose and sucrose as well as inulin and starch. Both the tuber and the leaves of the plant contain chlorogenic acid, ferulic and caffeic known to provide an antioxidant effect. That certain sesquiterpene lactones can be found in the leaves of yacon plants have shown antibacterial and antifungal activities in laboratory study.

Other chemicals documented in the yacon include: y-cadinene, caffeic-acid, 3-caffeoylquinic-acid, chlorogenic acid-, 2.4-dicaffeoylaltraric-acid, 2.5-dicaffeoylaltraric-acid, 3.5-dicaffeoylaltraric-acid, 3.5-dicaffeoylquinic-acid, enhydrin, ferulic-acid, fluctuanin, Gallic-acid, gentisic-acid, inulin, melampolides, oligofructans, beta-pinene, protocatechuic-acid-rosmarinic acid, sonchifolin, tryptophan, 2.3, 5-tricaffeoylaltraric-acid, 2,4,5-tricaffeoylaltraric-acid, and uvedalin.

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