Risks to your Health when choosing a Healthy Diet

Health is a multifaceted concept that includes physical, mental, emotional, and social dimensions and varies from person to person. Maintaining and improving health is essential to the enjoyment of a full and active life and is achieved through a number of factors, including a balanced diet, physical activity, appropriate medical care, a safe environment and healthy social relationships; Consequently, it must be taken into account that a nutritious diet is by definition the set of foods and meals that are consumed daily and constitute nutritional units and not, as we often think, that "dieting" is synonymous with partial or almost total deprivation of food. . At the same time, a healthy diet is one that promotes health by reducing chronic diseases and good regulation of the body.

Choosing a healthy diet is a factor as important as the others mentioned above and there are risks to people's health if it is not evaluated with due scientific criteria. A risk or hazard is the quality that any source has of producing potential harm or adverse health effects.

For the purposes of evaluating the possible risks to people's health that may arise when recommending a healthy recipe; An avocado and watercress salad with its respective vinaigrette has been chosen as an example, it is a simple but nutritious garnish.

The methodology used in the analysis of this study is guided by the chosen health concept, as well as by the available bibliographic review, so that it meets due scientific rigor and consequently the reader can easily understand the importance and seriousness this topic is related to people's health.

Avocado

Avocado is a fruit whose scientific name is Persea Persea, originally from Mexico and is also known as palta (Quechua), avocado (English), pagua (Cuba) or abacate (Portuguese). In recent years, this fruit and its consumption have been used in everyday conversation. People are more aware of the importance of a rich and healthy diet. Furthermore, it is in this context that avocados have become one of the most popular products in fruit stores and supermarkets.

Avocados are a nutrient-rich healthy food that can be a useful addition to a balanced diet. Below we present some of the benefits and properties of avocado:

They are an excellent source of healthy fats, especially monounsaturated fats, which are good for cardiovascular health. These fats can help lower LDL cholesterol ("bad" cholesterol) and increase HDL cholesterol ("good" cholesterol).

Fiber: These fruits are rich in fiber, which helps maintain satiety and regulates the digestive system. Fiber may also help reduce the risk of heart disease and type 2 diabetes.

Vitamins and minerals: They are a good source of vitamins and minerals such as vitamin K, vitamin E, vitamin C, folate, potassium, and magnesium, which are essential for good health. bodily functions.

Antioxidants: Contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health and may help prevent age-related eye diseases.

Weight Management: Although avocados are moderate in calories, they can help with weight management by increasing satiety and reducing junk food cravings.

Regulation of blood sugar: they have a low glycemic index, this property helps keep blood sugar levels stable, which is very important for people with diabetes or to prevent the onset of the disease.

Important nutrients for pregnant women: Folic acid in avocados is important for pregnant women because it can prevent neural tube defects in the fetus. Healthy skin: The nutrients in avocados, such as vitamin E and omega-3 fatty acids, help promote healthier, more radiant skin.

It is important to eat them in moderation because they are relatively high in calories. However, when consumed in moderate amounts with a varied and balanced diet, they can be a healthy addition to a balanced diet.

Avocados are unique because they can increase the absorption of certain fat-soluble nutrients, such as vitamins A, D, E, and K, when taken with other foods.

Watercress

The scientific name of watercress is Nasturtium officinale. Watercress is a plant from the Brassicaceae family, also known as Brassicaceae. It is native to Europe and Western Asia, although today it is found and cultivated throughout the world. Watercress is known for its medicinal and nutritional properties.

Some of the properties and benefits of watercress are:

Rich in nutrients, this vegetable is an excellent source of vitamins and minerals, such as vitamin C, vitamin K, vitamin A, calcium, potassium and manganese, beta-carotene, folic acid, phosphorus, iron and iodine. It also contains as much iron as meat and twice as much vitamin C as oranges.

Antioxidants: contains antioxidants such as vitamin C and phenolic compounds, which can help fight free radicals in the body and thus reduce the risk of chronic diseases.

Diuretic effect: thanks to its high water and potassium content, watercress acts as a natural diuretic, which means that it can help eliminate excess fluid from the body.

Skin benefits: The vitamin C contained in watercress is important for collagen production, which can help keep skin healthy and young.

Anti-inflammatory properties: Some research suggests that the antioxidants in watercress may have anti-inflammatory properties that may be helpful for people with chronic inflammation. Likewise, the high content of antioxidants present in watercress protects against cellular damage caused by free radicals, which are harmful molecules that lead to oxidative stress, which is associated with several chronic diseases such as diabetes, cancer and diseases. cardiovascular.

Supports eye health: Watercress is a good source of vitamin A and lutein, which are important for eye health and help prevent vision problems. Strengthens the immune system: the vitamin C in watercress is essential for the proper functioning of the immune system.

Low in calories: Watercress is low in calories, making it a healthy addition to your diet if you want to control your weight. Watercress can be eaten raw in salads, sandwiches or smoothies or cooked in soups and stews. Its tender leaves have a spicy and characteristic flavor that adds a special flavor to cooking.

Watercress is considered a superfood as it contains more than 50 vitamins and minerals vital in the development and maintenance of the human body. The calcium levels found in watercress are higher than those in milk and its iron is higher than that found in spinach, being particularly effective in treating different types of anemia and has also been found to prevent osteoporosis.

It is important to keep in mind that, as with any food, the consumption of watercress should be part of a balanced and varied diet. It should also be washed properly before consumption to remove any dirt or contaminants. People with allergies to certain cruciferous vegetables, such as broccoli or kale, should be aware that watercress belongs to the same botanical family and could cause allergic reactions in some cases.

The Avocado and Watercress Salad:

There are multiple types and ways to prepare this avocado and watercress salad; In this sense we will implement a modified recipe that is as simple as possible, but because it is simple it will still be highly nutritious. For the selection of the two main components, not only the variety of properties and benefits that both have, but also the availability of finding them in food distribution and sales chains were considered. The vitamin C present in the lemon juice of the vinaigrette, together with that provided by the two main components, favors the absorption of iron contained in both the avocado and the watercress, for the synthesis of hemoglobin in the human body.

Recipe

2 bunches of watercress, washed, leaves only.

1 Avocado, peeled and sliced or cut into small squares.

3 Vinaigrette;

2 tablespoons lemon juice

1 tablespoon of honey

1 tablespoon of vinegar

2 Tablespoons extra virgin olive oil

Salt and pepper to taste.

Mix the vinaigrette ingredients, placing the watercress leaves and the squares or slices of avocado in a salad bowl or on separate plates. Pour the dressing over the salad, toss lightly, and serve.

The avocado and watercress salad is an attractive, nutritious, creative and appetizing dish and due to the effect that the vinaigrette has, which makes the sting of the watercress attenuate and makes it more pleasant to the palate and in accordance with the many and varied beneficial properties for The health of its components allows it to be placed, alone or as a garnish, within healthy and balanced diets.

Then the following question should be asked: would it be advisable to include it in healthy diets? The answer is yes, but we must place ourselves within the chosen concept of health: “......it varies from person to person”; So we must look for which people or groups of people this salad will or will not be recommended for in a healthy diet and the way to identify them is obtained through the contraindications of the salad components.

Contraindications

Avocado

Avocado is a nutritious and healthy fruit that is generally safe for most people. However, as with any food, there may be some contraindications or precautions to take in certain situations. Some of the most common contraindications to eating avocados include:

Allergy: Some people may be allergic to avocado. Allergic reactions can vary in severity and include symptoms such as itching, swelling, rash, difficulty breathing, and in rare cases, anaphylaxis. Digestive problems: Avocados are a source of healthy fats, but some people with gastrointestinal conditions such as Crohn's disease or irritable bowel syndrome may have difficulty digesting them. May cause stomach upset or diarrhea in sensitive people. Interactions with other medications: Avocados contain vitamin K, which can affect blood clotting and interfere with certain anticoagulant medications such as warfarin; people taking these medications should avoid eating avocados or eat them in moderation. Kidney failure, people with this condition should not eat avocados because they contain a lot of potassium and weight loss problems: although avocados are rich in healthy fats, they have a relatively high calorie content, containing 150 calories per 100 grams. If you want to lose weight, you should eat in moderation and control portion sizes.

Watercress:

Watercress is an edible plant used in salads and other culinary dishes for its spicy flavor and potential health benefits. However, as with any food or plant, there are some contraindications and precautions that should be remembered:

Water Pollution: Watercress is often grown in water and can become contaminated if the water is contaminated with bacteria or harmful chemicals. That's why it's important to get watercress from a reliable source and wash it well before eating it.

Allergens: Like other foods, some people may be allergic to watercress. If you experience allergy symptoms such as itching, rash, swelling, or difficulty breathing after eating watercress, you should avoid eating it.

Kidney problems: Due to the high oxalate content, watercress can be problematic for people with kidney stones or kidney problems. Oxalates can cause kidney stones in some people.

Interactions with other medications: If you take anticoagulant medications (such as warfarin) or have blood clotting problems, the vitamin K present in this vegetable can affect blood clotting. Toxicity from similar plants: Be sure to collect watercress from a reliable source and do not mix it with other similar plants that may be poisonous.

In general, watercress is safe for most people when consumed in moderate amounts and as part of a balanced diet.

Prolonged treatment with high doses of watercress and its extracts can cause stomach irritation and inflammation of the kidneys. Its use is not recommended if you suffer from a stomach ulcer or gastritis. Thyroid problems, the glucoside has been shown to have some goitrogenic activity by inhibiting thyroid peroxidase. Interaction with antihypertensive medications, since it has a fairly strong diuretic effect, can possibly cause a decompensation of blood pressure levels.

Conclusions and Recommendations

From the analysis corresponding to the preparation of an avocado and watercress salad and in parallel with the information on the contraindications of each of its main components, we can determine, specifically, for this dish as part of a diet, that It is not recommended for groups of people with associated pathologies such as allergies, kidney problems, interaction with medications for blood clotting and antihypertensives, alterations in thyroid function, stomach upset or diarrhea, and irritable bowel syndrome, among others. Likewise, whether a particular diet is healthy or not will depend on the health condition of each person.

For anyone who needs or believes they need a diet to improve their health, aesthetics or for any other reason, the correct and responsible thing to do is that before starting a process of this type they should go to a doctor for a comprehensive evaluation that will allow us to know your state of health and if within the recommendations or diagnosis there is no impediment to implementing a diet; then you should seek appropriate advice from a duly certified nutrition specialist professional, remembering that we have only one body and consequently, the sensible, responsible and necessary thing to do is to take care of it.