Doctors, nutritionists do not get tired of repeating: what a person eats, his health largely depends. The healthiest foods were ranked by respected, world-renowned publications such as Time, the American Journal of Clinical Nutrition.
The attention of scientists to natural sources of vitamins, minerals and, one might say, natural medicines, which are many simple foods, is not accidental: after all, disease prevention — including with the help of a healthy diet — one of the main goals of medicine. Today our portal will talk about the most useful food products, sometimes undeservedly forgotten, which should be included in the menu for everyone who cares about health.
The healthiest food
Our portal has chosen the most accessible and widespread of the recognized most useful foods, which are easy to introduce into the diet, and the benefits to the body from their use will be invaluable. We will also talk about the most valuable advantages of each product, about people with what ailments they need to eat more often, what can prevent any, even the most terrible diseases, and share secrets on how to increase the benefits of each individual product.
1. Avocado contains 22% lower bad cholesterol healthy fats. One vegetable — this is half of the fiber that the body needs daily, and 40% of the need for folic acid, leveling the development of heart disease.
Avocado+: Adding avocado to various vegetable salads will help you absorb up to 5 times more of the vitamin beta-carotene your body needs.
2. Bananas — ideally balanced food product as it contains vitamins, minerals, easily digestible carbohydrates, natural sugars — glucose, fructose, sucrose. Bananas are so beneficial to the human body that even ulcers can eat them safely without any processing. The use of bananas helps to strengthen blood vessels, the nervous system, the heart muscle, increase immunity, improve the condition of hair, skin, nails.
Banana+: Do not eat a banana on an empty stomach and do not drink water, juices, otherwise bloating is possible.
3. Broccoli of a small size covers the daily human need for vitamin K. Ascorbic acid contains 2 times more than the daily norm. These two vitamins improve the condition of the bones, so broccoli should be included in the menu for those suffering from diseases of the musculoskeletal system. Cabbage is also good as an anti-cancer prophylaxis.
Broccoli+: Steamed or sautéed broccoli retains 66% of its vitamins, while microwaved — up to 90%.
4. Cherry, in addition to a lot of useful vitamins and microelements, also contains melatonin, which helps to cope with jet lags — biorhythm failures on long flights. It is also good for strengthening the body, improving metabolism, normalizing blood pressure, as an anti-inflammatory agent.
Cherry+: You can multiply the benefits of cherries by making … soup. For example, chryanteli. In addition to cherries, these Georgian dishes include tkemali, blackberries (however, you can add any fruit to your taste), onions, garlic, cucumbers, greens. The amount of biologically active substances in this refreshing soup just rolls over!
5. Walnuts, like any other, contain Omega-3 — acids that reduce bad cholesterol, improve mood, fight cancer cells and neutralize the negative effects of exposure to sunlight.
Walnuts+: Replace sweets with nuts —the melatonin contained in them, which regulates circadian rhythms, will relieve insomnia, giving you a sound, healthy sleep.
6. Green tea boasts a unique set of nutrients beneficial to human health (300 in one leaf!!!), so "the scope of its activities" experts define from reducing body fat to fighting cancer and AIDS.
Tea+: Japanese scientists have calculated that the optimal tea drinking for health should be no more than 6 medium cups per day. And one more thing: do not brew green tea with boiling water. The beneficial properties of tea leaves will be revealed in water with a temperature of no more than 800C.
7. Strawberries are rich in vitamin C, folic acid, antioxidants, pectin, fiber, ellagic acid, which has anti-cancer effects; has an antimicrobial, anti-inflammatory, immunomodulatory effect.
Strawberry+: Strawberries will be more useful if you eat your favorite treat not in one sitting, but during the day in small portions (5-7), so as not to "score" the body with a significant dose of sugar, which, alas, is quite a lot in berries.
8. Red potato and sweet potato. 66 mg of folic acid in one red potato — as in a glass of spinach or broccoli. In one sweet potato (sweet potato) vitamin A is 8 times more than the daily requirement of a person! Both types of potatoes, thanks to the beneficial substances they contain, help fight neoplasms and increase immunity.
Potatoes+: Don't eat the potatoes piping hot, let them cool down a bit. This will help — according to — burn 25% more fat than after a very hot meal.
9. Flax: seeds and oil. A fantastic source of Omega-3 acids (there are more of them in linseed oil than in the notorious fish oil) and, according to some nutritionists, a panacea for almost all diseases. In any case, for problems with the heart and gastrointestinal tract, flax seed is recommended by all doctors.
Linen+: it is better to buy domestic linen — it has more useful substances than imported ones. Use raw flaxseed oil, cooking will destroy all the benefits.
10. Lemon. One yellow fruit contains more than the daily value of vitamin C, which helps, among other things, increase HDL levels — good cholesterol, strengthening the musculoskeletal system. Flavonoids, which are rich in lemons, inhibit the growth of neoplasms, fight various kinds of inflammation.
Lemon+: The double benefits of the fruit will be shown in green tea. According to studies, the absorption rate of antioxidants from lemon tea increases by up to 80%!
11. Salmon — a super source of Omega-3 polyunsaturated fatty acids, the health benefits of which cannot be overestimated. Let's say at least a decrease in the risk of —depression, cancer, heart disease. A 100-gram serving of salmon contains half the daily value of niacin, which is the prevention of Alzheimer's disease, memory problems.
Salmon+: Better to use wild grown salmon, ideally — in the crystal waters of Alaska, and not on fish farms, salmon — it contains 16% less toxic polychlorinated biphenyls (PCBs) — hazardous organic pollutants.
12. Carrots boast a unique, even rare set of vitamins and minerals that are useful not only for health, but also for beauty. Healthy skin, hair, good eyesight, cancer prevention — this is what a daily consumption of an orange vegetable gives.
Carrots+: be sure to eat carrots with some fat — sour cream, yogurt…
13. Pepper. Bulgarian strengthens capillaries, the heart, helps, thanks to the content of rare vitamin P, to assimilate ascorbic acid, normalizes the functioning of the nervous system, helps fight depression, insomnia, fatigue & hellip; Hot pepper is good for pain in muscles, joints, arthritis, rheumatism, colds, in addition, it can inhibit the growth of cancer cells, it is especially recommended by doctors for ovarian cancer.
Pepper+: Most Vitamin C — in the pepper near the stalk, therefore, when peeling the vegetable, cut it out very carefully.
14. Millet can be safely called the most useful of cereals, since it is easily digestible and the only one of them that has an "alkalinizing" effect. effect on the acidic organism. Recall that acidification of the body is fraught with terrible diseases, up to cancer.
There is such a proverb: «Chi and porridge— our food. Millet porridge should become the constant food of modern man, since the only one of the cereals has the ability to "alkalize" acidified organism.
Millet should be introduced to the menu for people who are faced with neoplasms or fungal diseases. B vitamins, thiamin, riboflavin, folic acid, lecithin and rarely found in food silicon dioxide, which has a beneficial effect on the health of joints, hair and nails, — that's what little golden grains are rich in.
Millet+: This is a gluten-free product and therefore suitable for people with celiac disease.
15. Beans & leguminous. The risk of neoplasms and heart disease will decrease by 22% if legumes are included in the menu 4 times a week.
Beans+: The darker the beans, the richer in antioxidants — in black varieties there are more of them than in white ones, by 40%!
16. Garlic — an incomparable antibacterial agent that can even cope with E. Coli — coli. Allicin, which is released when cutting, chopping garlic, has an anti-inflammatory effect, lowers blood pressure and levels of bad cholesterol.
Garlic+: do not overcook the vegetable — after 10 minutes of cooking, most of the nutrients are lost.
17. Spinach contains antioxidants essential for eye health, — lutein and zeaxanthin. The results of the research are unequivocal: spinach fights cancer more effectively than its other fruit and vegetable counterparts. In addition, it removes toxins from the body.
Spinach+: you can eat not only the leaves, but also the stalks of spinach — but only young shoots.
18. Apples boast a unique composition of vitamins, microelements that have a beneficial effect on the human body at the cellular level. Increased immunity, help in the work of the digestive system, thyroid gland, heart, cancer prevention — in general, it is not for nothing that the British say: “Two apples a day — and you won't need a doctor.
Apples+: eat apples with seeds — they perfectly compensate for the lack of iodine in the body.
He was right who said: "With a knife and a fork we dig our own grave," referring to the wrong, unbalanced diet, addiction to harmful foods. At the same time, it is entirely within our power to make life easier for ourselves, increase immunity, help the body withstand various diseases.
It is entirely within our power to make life easier, increase immunity, help the body withstand various diseases. To do this, you just need to eat right, introducing the most useful — simple, accessible and inexpensive — food.
And for this you just need to eat right, introducing the most healthy foods into the diet as often as possible. Moreover, it is not difficult, since they are mostly simple, affordable and inexpensive. No wonder there is a proverb: «Shi yes porridge — our food. The simpler the product, the less it is processed, the more useful it is. In general, as is often the case: all ingenious — simple.
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