It's no secret that vegetables, fruits, cereals, milk, meat and fish contain a huge amount of valuable vitamins and minerals. Therefore, they should all appear on our menu regularly. The world's leading nutritionists are still actively discussing which product is the most useful for the human body. Today's article will feature the best.
Apples
In the composition of these fruits, there are twelve vitamins necessary for the normal functioning of the human body. They are rich in pectin, sugars, iron, iodine, magnesium, sodium, phosphorus and potassium. Therefore, apples can claim the title of “The most useful product in the world”.
The systematic use of these fruits tones up the body, helps to strengthen the immune system and improve the functioning of the cardiovascular system. According to scientists, people who eat one apple every day are less likely to suffer from Alzheimer's disease. In addition, these fruits contain quercetin. This substance has excellent anti-inflammatory properties and prevents the development of cancer cells.
Garlic
This amazing vegetable can also safely claim the title of “The world's healthiest product”. It contains more than four hundred valuable components. It is considered one of the best sources of nickel, magnesium, cobalt, potassium, calcium, chromium, allicin, adenosine, and flavonoids. This vegetable is rich in C, A, B 1 and B 2.
Garlic, the property of which is determined by its unique composition, has an excellent antibacterial effect. It prevents the development of infectious diseases and helps to strengthen the immune system. The systematic use of this vegetable is considered better prevention heart attacks and strokes. In addition, it is effective against staphylococci, pneumonia, hypertension, influenza and herpes.
Plus, garlic, a property of which has been successfully used in alternative medicine, is indicated for people suffering from disorders of the nervous system. Due to the substances it contains, it is a natural antibiotic.
Cauliflower
This vegetable contains a large number of vitamin B, A, C, K, D and E. In addition, it is rich in carbohydrates, fiber, proteins, pectins, starch, natural sugars, organic purine compounds and polyunsaturated acids.
Cauliflower recipes are available for any housewife, dishes from it are simple and easy to prepare. Therefore, dishes from it should appear as often as possible in your diet. Regular consumption of this vegetable helps to prevent skin diseases and strengthen the nervous system. It contains a relatively high concentration of biotin, which helps to cope with fatigue and depression. It is also considered a good source of molybdenum, zinc, iron, manganese, sulfur, magnesium, phosphorus and chlorine. It is precisely such a complex chemical composition that explains all beneficial features this vegetable.
In addition, simple recipes are used to prepare it. You can make a lot of cauliflower delicious dishes therefore, it is an essential part of many diets. This is due to the relatively low energy value. So, one hundred grams of this vegetable contains 29 kcal. Due to its high fiber content, cauliflower makes you feel full.
A fish
Scientists have found that the daily use of thirty grams of this product halves the risk of heart attack. Peoples whose diet is based on fish are less likely to suffer from various cardiovascular diseases. Therefore, it can also claim the title of “World's Healthiest Product”.
In the same way as apples, fish reduces the risk of Alzheimer's disease. It promotes the regeneration of nerve cells. Salmon and red fish contain valuable oils that improve the condition of the skin and hair. In addition, this product contains a large amount of sodium, phosphorus, calcium, riboflavin, pyroxidine, niacin and retinol.
Grapefruit
Perhaps these are the most useful products for blood vessels. They are rich in pectins, fiber, organic acids, essential oils, vitamins A and C. These fruits contain increased concentration manganese, copper, fluorine, zinc, cobalt, iodine and iron. The glycosides contained in them normalize the work of the heart and prevent the occurrence of atherosclerosis.
In addition, grapefruit is considered a good source of vascular strengthening. It is recommended to be included in the diet of people suffering from low blood pressure. It is also indicated for the prevention of heart attacks. Experts advise eating one whole grapefruit twice a week. This will increase the elasticity of blood vessels and strengthen their walls.
Carrot
This root vegetable is rich in many valuable vitamins and minerals. It contains an adequate concentration of beta-carotene. When hit in human body this substance is transformed into vitamin A. Of course, carrots are not the most useful product in the world, but regular use orange root vegetable helps to improve visual acuity and prevent cancer.
This vegetable is rich in starch, proteins, amino acids, lecithin, glucose, fructose, and enzymes. It is considered a good source of cobalt, phosphorus, iodine, copper, magnesium and calcium. Therefore, it is recommended to include it in the diet of people suffering from kidney, gallbladder and liver diseases. Also carrots are indicated for high acidity stomach and salt metabolism disorders.
Broccoli
This vegetable contains enough proteins, fats and fiber. It is considered to be one of the best sources of beta-carotene, zinc, iron, phosphorus, potassium and selenium. Fresh broccoli is rich in K, E, PP and C. In terms of the latter, it even surpassed the orange.
Eating this vegetable regularly is believed to help reduce the risk of oncological diseases... Broccoli is good for the heart. It speeds up the process of hatching. heavy metals and maintains a normal water-electrolyte balance.
Fresh stems and broccoli blossoms can safely claim the title of "healthiest, low-calorie foods." Regular consumption of this vegetable helps to eliminate excess fluid, as well as improve skin condition. Therefore, dishes from this variety of cabbage are included in many diets.
Spinach
The delicate leaves of this plant are considered an excellent source of choline, sugars, starch, fiber, beta-carotene, carbohydrates and organic acids. They contain a sufficient concentration of vitamins H, PP, E, K, C, B and A. And this is not a complete list of what spinach is rich in.
Fresh product promotes the elimination of toxins, while saturating the body with valuable substances contained in it. The fiber in the leaves helps maintain stable functioning digestive system... Regular consumption of this plant promotes natural weight loss and strengthens the immune system.
Spinach has one more thing unique property... It blocks the growth of tumors. Therefore, it is recommended to be introduced into the diet of people recovering from radiation therapy.
Milk and its derivatives
These tasty and healthy foods contain ample amounts of calcium, valuable proteins, lactose and easily digestible fats. It is believed that regular consumption of milk itself and its derivatives contributes to the normalization of the nervous system. It also allows you to establish the correct functioning of the muscles. Doctors are sure that those who drink at least a glass of milk every day are much less likely to suffer from stomach cancer.
For people whose bodies are lactose intolerant, it is advisable to regularly consume natural yogurt. Skim milk is considered an excellent source of calcium, which is needed to prevent the development of osteoporosis.
Nuts
These healthy foods are a must in every person's diet. They include all the most important classes. nutrients... Nuts are rich in carbohydrates, fats, and proteins. They contain sufficient amounts of phosphorus, iron, calcium, potassium and magnesium. They are rich in vitamins P, B, E and A.
It has been proven that people who regularly consume nuts are less likely to suffer from senile dementia, heart attacks and heart disease. These foods nourish the brain and prevent the destruction of the nerve cell sheaths.
For example, almonds are indicated for heartburn, ulcers, obesity and hypertension. Hazelnut normalizes the activity of the cardiovascular system and prevents the appearance of tumors. It is recommended to use it for varicose veins, an increase prostate and chronic fatigue. Pistachios must be present in the diet of those who suffer from atherosclerosis and liver disease. Pine nuts activate the physical and mental development children.
Cereals
The most useful is buckwheat. This low-calorie and easily digestible cereal is rich in many valuable vitamins and minerals. It promotes the elimination of cholesterol and toxins. It is recommended for people suffering from diabetes mellitus, obesity, heart disease, liver and gastrointestinal tract.
Second healthy cereals oatmeal is recognized. It significantly reduces the risk of cancerous tumors, strengthens the immune system and normalizes metabolism. This highly digestible cereal is ideal for diet food... In addition, regular consumption of oatmeal improves the condition of bones and teeth.
Millet is indicated for everyone who takes antibiotics for a long time. This cereal has general tonic properties. It promotes the early elimination of toxins.
Coarse semolina contains much less fiber and vitamins. But this is offset by the high nutritional value cereals. She is shown to people suffering various diseases gastrointestinal tract. Since semolina contains a fairly large amount of gluten, it can cause allergic reactions.
Pearl barley is recognized as the main grain of athletes and people engaged in hard physical labor. This cereal is considered one of the best sources of phosphorus needed to increase the speed of muscle contractions. It is equally suitable for allergy sufferers and those who wish to lose weight.
Honey
This delicious product is considered a natural sugar substitute. In kind bee honey almost all valuable trace elements are present. In its composition, it is close to human blood plasma. This food is rich in biotin, pyridoxine, riboflavin and thiamine. It is considered an excellent source of ascorbic, folic and niacin.
High-quality natural honey has powerful bactericidal properties. In addition, it helps to accelerate metabolism and enhance tissue regeneration. This product has an excellent tonic, resorption and anti-inflammatory effect.
It has been proven that the systematic use of honey stimulates the defenses of the human body, eliminates sleep problems, prevents the development of sclerosis and improves the functioning of the digestive system. It is indicated for gastritis and stomach ulcers. Honey removes puffiness, improves blood circulation and normalizes blood pressure. It is recommended to include it in the diet of those suffering from heart muscle diseases.
the most useful products
Publishing house "Mann, Ivanov and Ferber"
Moscow, 2014
Dear Reader!
Perhaps every person, even if he does not belong to adherents of a healthy lifestyle and was not specifically interested in the principles of proper nutrition, knows that the daily diet should be varied, and fruits and vegetables are pure benefits. A lot of people, trying to eat right, make a salad of cucumbers and tomatoes, buy carrots (they contain vitamin A!), Oranges (vitamin C), apples, pears, potatoes ... But wait a minute, potatoes contain starch, it may not be very useful ? .. In the summer, the list grows due to southern fruits and berries from the garden, in the fall they bring watermelons. At any time of the year, buckwheat does not remain forgotten, oatmeal and soup (any). V general outline average healthy menu usually limited to so many foods and dishes. Perhaps that is why "healthy food" sometimes seems tasteless and uninteresting. Plus, she still doesn't satisfy daily need human in vitamins, micro- and macroelements. But in fact, the list of healthy and, most importantly, tasty products is much wider.
We published this book because we wanted to show how many products we do not notice on store shelves and how tasty and healthy they can be.
100 Healthy Foods To Be Covered In This Book. Sometimes, within the framework of one article, we will mention two or three related products, for example, cherries and cherries or olives and olives, etc. Vegetables and herbs, fruits and berries, meat and fish, dairy products and nuts, legumes and cereals and others not less useful products, many of which you are familiar with, some are undeservedly forgotten, and some, perhaps, are still little known in our country. But they are all affordable and can be found in almost any supermarket.
We have chosen the culinary principle of product classification. Therefore, tomatoes were placed with vegetables, watermelon and melon - with fruits, etc. Although, of course, from the point of view of biology, a tomato is a berry, but legally, according to the documents of manufacturers and importers, it is a fruit (like, by the way, carrots, cucumbers, etc. even ginger in jam). Scientifically, zucchini is also a berry, but according to culinary tradition, it is considered a vegetable. Let's not deviate from this rule.
We have highlighted several of the most bright properties of each product that we indicate
v In the section “Why you need to eat it”, we share tips on choosing the “right” product in the store and recommendations and how to use it fresh or in the form of a ready-made dish. Pay attention to the section with recipes at the end of the book - these are simple
v cooking and healthy meals that can diversify any table.
We cover 100 of the healthiest foods in this book. But there are many more. Do not be afraid to go beyond your usual menu, gradually expand the boundaries of tasty and healthy, achieving a varied, balanced diet.
Your body will be grateful to you!
AND BEANS |
NUTS, SEEDS, | DAIRY | |
DRIED FRUITS | PRODUCTS | USEFUL |
AND ANIMALS | PRODUCTS |
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HEALTHY
VEGETABLES AND GREENS
An integral part of the meal
a promoter of a healthy lifestyle - vegetables and herbs.
If you can live without eating animal products, then there is simply no full-fledged replacement for vegetables.
The cleansing and rejuvenating properties of greens and vegetables contribute to the normalization of blood circulation and digestion, help to bring the figure in excellent condition: due to their low calorie content, they are considered the main dietary products, and the large amount of fiber contained in many vegetables normalizes intestinal function and removes
Green foods are also rich in phytoncides - substances with a strong antimicrobial effect. Possessing bactericidal, anti-inflammatory and anti-allergenic properties, vegetables and herbs help prevent the development of diseases of the cardiovascular system, cancer, cataracts.
IT'S ALL IN COLOR
Many nutritionists insist that vegetables in a person's diet should be not only varied, but also colorful. The fact is that natural phytochemicals-potassium - plant substances found in vegetables - are not only responsible for their bright color, but also help in the fight against many ailments. Phytochemicals act as antioxidants and help destroy free radicals, dangerous molecules that destroy healthy cells in the body. Red vegetables (tomatoes, red peppers, radishes) are rich in the carotenoid lycopene, which protects us from cancer, and the flavonoid anthocyanin, which keeps the cardiovascular system healthy and improves memory. Vegetables yellow and orange flowers(carrots, sweet potatoes, pumpkin, yellow peppers) are a rich source of vitamin C. Thus, beta-carotene is a provitamin of vitamin A that is beneficial for eyesight and skin, and beta-cryptoxanthin strengthens Airways and reduces the risk of developing lung cancer.
Red cabbage, red onion, eggplant and other burgundy purple vegetables are colored by anthocyanidins, which strengthen the heart muscle and reduce the risk of strokes and also fight against infectious diseases... The ellagic acid contained in purple vegetables helps the body in the prevention of almost all types of cancer.
Asparagus and spinach, cucumber and zucchini, broccoli and peppers, Brussels sprouts and cabbages, dill and parsley, green onions and leeks - all these types of vegetables and herbs contain the well-known chlorophyll. Balanced diet it is impossible without the gifts of nature, filled with chlorophyll, because it is green plants that give us vigor and positive attitude... Green vegetables help prevent some types of cancer, neutralize the harmful effects of ultraviolet rays, fight diseases of the heart and blood vessels, and strengthen vision.
Unhealthy vegetables, of course, do not exist - if we are talking about fresh vegetables, and not about fried potatoes or tomatoes in ketchup. Fresh vegetables and herbs contribute to the rapid absorption of protein foods: meat, poultry, fish, eggs and legumes. Including at least 500 grams of vegetables
v daily diet, we significantly replenish the reserves of vitamins and minerals in our body.
Although when using any product, individual intolerance and doctor's recommendations must be taken into account
v case serious illnesses, the rational use of vegetables and herbs is only beneficial. Close attention to this or that vegetable or greens should be treated only in individual cases. For example, if you have problems with blood sugar levels, you will have to reduce the consumption of starchy potatoes and sweet potatoes, and if ulcerative diseases digestive system from the diet, it is better to exclude greens that irritate the intestinal wall.
B A Z I L I K
Basil (they say its name comes from the Greek word basileus - "king") in ancient Greece and Ancient rome enjoyed popularity, which has not lost to this day: it is impossible to imagine italian pasta or pesto without this aromatic herb. "Worthy of kings" basil was used not only as a spice, but also as a medicine.
HOW TO CHOOSE
Fresh basil leaves should be firm, colored in shades from dark green to deep purple, without black or yellow spots.
A dark border on the leaves indicates that they are slightly frozen.
HOW TO COOK
Basil, like any other greens, has the greatest value fresh. But so that it contains essential oils got into the dishes, and did not remain on the cutting board, it is better to tear the basil leaves, not cut them. Since ethereal
oils are easily destroyed when heated; greens should be added to the dish at the end of cooking. Few people know that basil is used not only fresh, frozen and dried; it is also salted. Basil leaves are added to salads, dressings, sauces and gravies, and the seeds are used to flavor drinks. Basil perfectly emphasizes the taste of meat, fish, seafood, and its combination with tomatoes has long become a classic.
WHY IT IS NECESSARY
– strengthening the nervous system
– protection against infections
– normalization of blood clotting
Basil can rightfully be placed on the podium for the content of vitamin K, which helps to strengthen the skeletal system of the body and ensures blood clotting. However, it is precisely because of the latter property that basil is contraindicated in people taking anticoagulants: the blood-thinning effect of these drugs is blocked by vitamin K.
Most of their healing properties Basil is obliged to contain essential oils in it, which kill harmful microorganisms. As a natural antibiotic, this plant will effectively protect the body from many bacteria
nal and viral infections. In addition, basil is natural depressant... It is not for nothing that dishes with this aromatic herb are recommended for people prone to insomnia or stress.
Basil will not only calm the nerves, strengthen bones and protect against harmful microorganisms but also maintains visual acuity. The natural pigment lutein (and its isomer zeaxanthin) contained in it will help your eyes stay sharp for many years.
In addition, basil belongs to the so-called mild spices, which means that its use is not contraindicated in children.
Among modern people there is an increasing desire to lead a healthy lifestyle. This is inextricably linked with the right, healthy eating... The requirements for the food that appears on our table have become higher.
Anyone who wants to prolong their youth, who thinks about their health, is always interested - what is the most useful product in the world?
Here are the top healthiest foods in the world.
The healthiest food in the world is avocado. Avocado contains a huge amount of Vitamin B, antioxidants, fatty acids. Due to this, this fruit successfully prevents atherosclerosis, cancer. Avocado reduces, improves the functioning of the heart and nervous system, affects the formation of red blood cells. Lutein, found in avocados, has a beneficial effect on eyesight. In addition, this fruit is beneficial for the immune system, improves the tone of the body.
The second place is surely taken by broccoli. It is the undisputed leader in Vitamin C and protein content. Eating this vegetable improves eyesight and has a beneficial effect on the skin thanks to beta-carotene. Methanine works with the digestive system to prevent ulcers and other diseases. The elimination of toxins is facilitated by the high content of fiber, which cleanses the entire body. Broccoli proteins contain very important amino acids. Broccoli is especially prized for its folic acid content. This biological material is vital for children preschool age and women, especially those who are planning to become mothers in the near future. Folic acid breaks down when cooked, so broccoli is best eaten raw or steamed.
Common white cabbage continues the top wholesome food. It has voluminous deposits of Vitamin B, C, K, U, fiber, protein and minerals. Cabbage is an excellent aid to digestion and fights stomach ulcers. White cabbage is recommended for overweight people, because it perfectly removes cholesterol. Cabbage prevents the development of atherosclerosis. The vegetable is well suited for sick people, because it contains an extremely small amount of sugar and starch. The fiber in cabbage has a beneficial effect on the intestines, prevents hemorrhoids and constipation. White cabbage is especially useful raw, sauerkraut, or stewed.
Spinach... This recently popular low-calorie product contains a huge amount of carbohydrates, proteins, fatty acids, Vitamins B, C, PP, A, E, K, fiber. Spinach is one of the healthiest plants in the world. The usefulness of the product is explained by its ability to destroy toxins, improve metabolism, help the nervous and circulatory systems, prevent oncology, and have a positive effect on vision. Spinach is completely absorbed by the body and retains its qualities with relatively low heat treatment.
Carrot. Such a carrot familiar to all of us, meanwhile, has a completely unique chemical composition... It contains such useful materials for humans as essential oils, carotene, magnesium, iodine, iron. Carrots have always been indispensable in diets, in the treatment of vitamin deficiency, intestinal pathologies, metabolic disorders, in the treatment of tumors, anemia. Eating carrots strengthens the nervous system and is a good diuretic. Fresh carrots are recommended, but you can also boil a little.
The most useful foods in the world are apricots. This southern visitor contains pectins, tannins, starch and organic acids that work hard against cholesterol, toxins and heavy metals. In addition, this fruit contains huge deposits of Vitamins A, C, B, which strengthen the immune system, prevent cancer, improve the skin, and have a beneficial effect on the work of the cardiovascular system. Apricot improves metabolism, which is why it is very good for diets and fasting days and also strengthens the nerves.
Celery. The stems and roots of this fruit are a source of protein, minerals and organic acids that slow down the aging of the body and help the nervous system work. Celery essential oils promote the production of gastric juice... This fruit is very useful for diabetics and old people, because it helps to normalize water-salt balance, helps in the fight against arthritis, rheumatism, gout. Celery is also a food that has wound healing, anti-inflammatory, antiseptic properties.
Blueberries, strawberries and cranberries. These delicious berries contain many organic acids, antioxidants, tannins. Blueberries are very beneficial for eyesight, they improve bowel function and relieve constipation. Strawberries are a storehouse of vitamins, have a beneficial effect on the digestive system, it is recommended for anemia, atherosclerosis. Cranberries will help with viral hepatitis, cystitis, hypertension, polio, rheumatism and diabetes.
Grape. It contains as many as one hundred and fifty compounds very important for human health. Among them are vitamins and minerals, tannins and essential oils, carbolic acid. Grapes will help in the fight against diseases such as arthritis, oncology, anemia.
Citrus. These southern fruits are excellent sources of Vitamin C, essential oils and antioxidants, pectins, and organic acids. Citrus fruits lower cholesterol, improve immunity and metabolism, and have a beneficial effect on the work of the heart and blood circulation.
Apples - no one will argue about their taste and benefits ... They contain acids that the body needs to fight off harmful bacteria. The main benefit of apples is in a positive effect on the digestive and cardiovascular systems. Quercetin, one of the constituents of the apple, fights cancer. Just one apple a day is enough to fulfill the recommendation of doctors and improve your well-being;
Onions are a savior from many diseases ... The health benefits of foods like onions are undeniable. It helps to improve liver function, thyroid gland, as well as the cardiovascular system, improves immunity and fights against colds. Onions are one of the few that retain their beneficial qualities when exposed high temperatures... Its phytocides kill harmful bacteria and microorganisms;
Garlic- normalizes microflora, fights colds and infections, lowers cholesterol. Although during heat treatment, garlic does not retain almost all useful properties, it is better to take time out and at least sometimes eat fresh garlic;
Greenery- this group includes dill and parsley, lettuce, sorrel, arugula, plantain and nettle. How can at least one table do without her. Since childhood, we have known about the vitamins contained in greens. But it is worth paying attention to easily digestible amino acids. In addition, greens are fiber that cleanses the entire digestive tract;
Asparagus- a vegetable that detoxifies the body. It nourishes the brain, promotes the elimination of toxins;
Kiwi- boasts a rich composition of vitamins. It is recommended for hypertensive patients, people with vascular diseases and overweight;
Pepper. It can be spicy and sweet. Hot peppers improves metabolism, therefore it is often included in the diet for weight loss. Capsacin, in its composition, improves the functioning of the stomach, preventing the growth of harmful bacteria. Sweet peppers are high in not only vitamin C but also luteolin. Even in small doses, it prevents development, takes care of the cardiovascular system;
Oatmeal- a storehouse of vitamins, minerals and proteins. Oatmeal has a beneficial effect on digestion, lowers arterial pressure;
Strawberry- berry, rich in iron, zinc and many vitamins. Promotes the work of the heart, good eyesight, immunity;
Brown algae - a product from the depths of the sea, which is a leader in the supply of iodine to the human body, as well as calcium;
Orange- a fruit rich in vitamin C, as well as pectins, which kill “bad” cholesterol in our body;
Grapefruit- a fruit rich in Vitamin C and antioxidants, frees the body from free radicals, prevents oncology and cardiovascular diseases;
Nuts- a source of vitamins and minerals, increase potency, improve the functioning of the heart, vision, reduce the likelihood of diabetes. Nuts are very convenient to include in your diet as a snack;
Beans- legumes, which have a rejuvenating effect, contain a huge amount of protein, potassium, fiber. She is a real gift for the cardiovascular system, gastrointestinal tract;
Fish and seafood - a storehouse of unsaturated fatty acids, which are so beneficial for our body. Fish reduces the likelihood of ischemia, lowers cholesterol;
Milk and dairy products - a source of calcium that strengthens our bones, hair and nails. And if experts recommend whole milk only to children and pregnant women, then dairy products useful, without exception, to everyone, because they normalize the work of the gastrointestinal tract;
Buckwheat- a source of iron and many other important trace elements. Buckwheat will strengthen the immune system, improve blood composition, enrich the body with useful substances;
The list of healthy foods continues with green tea - a savior at the risk of strokes and immune problems. Naturally, you should choose only high-quality tea, which does not contain chemical additives;
Linseed oil o - the leader in the content of such nutrients as unsaturated fatty acids, namely Omega 3 and Omega 6;
Honey- an excellent natural sugar substitute. Honey is great not only for colds, but also for our cardiovascular system;
Quinoa- grain, a source of protein, removes cholesterol and fats, is a "slow carbohydrate";
Beet- a unique vegetable, because it contains many very rare nutrients. Beetroot increases potency, is useful for good brain and blood circulation;
Brown rice - a source of fiber, helps the gastrointestinal tract, cardiovascular system, reduces the percentage of cancer and urolithiasis;
Artichoke- a vegetable rich in fiber and Vitamin C. Artichokes are a gift for your digestive tract;
Watermelon – delicious berries containing lycopene, which prevents the development of oncology and cardiovascular disease... And yet, there is practically no fat in the composition of watermelons;
Bananas
– natural antidepressant... Contain Vitamins A, B6, C, have laxative properties;
The rating of food products in terms of usefulness concludes olives- both green and black olives are a storehouse of elements useful for the human body, such as Vitamin E and iron. Don't Forget Olive Oil good quality, which also has all these properties.
Take care of yourself, smile more often and!
We have studied the beneficial properties of foods known to mankind and selected 50 of the most delicious and healthy ones. For example, nutritionists recommend having ginger, eggs and beans on the table.
Vegetables and greens
Asparagus. She is appreciated for low level carbohydrates and calories, easy digestibility and a whole set of vitamins (K, B1, B2, B9, C, E, A, PP) and macro- and microelements (zinc, potassium, magnesium and iron).
Bell pepper. Or, as we used to call it, bell pepper. Not only is it a bright, crunchy and slightly sweet vegetable, it's also a great source of antioxidants and vitamin C.
Broccoli. These dark green inflorescences are useful both fresh and frozen: they easily give odds to many vegetables in terms of protein, fiber and vitamins K and C.
Carrot. The main source of carotene needed by humans for cell growth and maintenance healthy state skin, mucous membranes and eyes.
Cauliflower. Contains more protein and vitamin C than regular cabbage. Vitamins A, B, PP, calcium, potassium, phosphorus, iron and fiber have a positive effect on the intestinal microflora and are able to protect the gastrointestinal tract from ulcers and cancer.
Cucumbers. Almost 95% water, making them one of the lowest calorie vegetables. Low in fat, protein and carbohydrates. Despite this, cucumbers are high in vitamins and nutrients (especially potassium).
Oleg Iryshkin
We all know that vegetables need to be eaten every day, because they contain vitamins and fiber (such food is considered healthy). Back side is the quality of the products. For example, many vegetables accumulate pesticides and excess nitrates. Therefore, it is better to remove the skin from tomatoes and cucumbers before use. The second "pitfall" is the wrong cooking time. For example, cereals should be boiled to the "al dente" state, but many of them are digested, thereby destroying the chemical structure of the product.
Garlic. An irreplaceable vegetable in the fight against colds. When the cells of garlic are destroyed, allicin is formed - one of the strongest antioxidants, which has a bactericidal and fungicidal (destroys fungus) effect.
Ginger. Ginger root has a complex composition with a large number of nutrients, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immunostimulating properties.
Anna Ivashkevich
private nutritionistThe chemical composition of ginger root is unique: vitamins of group B, C, A, E, K, calcium, magnesium, sodium, phosphorus, iron, manganese, copper, selenium. It stimulates the digestive system and brain activity, fights well with inflammatory diseases and is even able to reduce toxicosis during pregnancy.
Kale (kale). This species undeservedly remains in the shade of broccoli, colored and white cabbage... Grunkol, or kale (also called kale) contains all the essential amino acids, vitamins, omega-3 fatty acids and fiber. If these arguments are not enough for you, then just add that in terms of nutrient density it is unmatched among all green leafy vegetables.
Onion. Like garlic, it is primarily valued for its bactericidal and anti-inflammatory properties. It is rich in iron and potassium, which have a positive effect on the cardiovascular system, vitamins B and C and many minerals. Onions retain almost all of their beneficial properties even after cooking.
Tomatoes. The eternal dispute about what a tomato is - a berry, a vegetable or a fruit, seems to have settled in favor of the latter. Be that as it may, the senior tomato contains not only vitamins A, B2, B6, E, K and various trace elements, but also a powerful antioxidant - lycolin, which has an anti-cancer effect.
Sweet potato. Sweet potatoes, despite their high glucose levels, are recommended for diabetics because they are able to stabilize blood sugar levels. Sweet potatoes contain no fat at all, and their proteins and carbohydrates are better absorbed than regular potatoes.
Green beans. Unlike bean seeds, these green beans are not as rich in protein, but they contain a lot of vitamins, folic acid, fiber, magnesium and potassium. Thanks to this, they improve digestion, are able to lower blood sugar levels and the risk of heart attack.
Fruits and berries
Apples. A fruit that you can always take with you for a quick snack anytime, wherever you are. They are prized for their high fiber, vitamin C and antioxidant content.
Avocado. It differs from other fruits in that 77% consists of healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C are available.
Bananas. Not only is it one of the world's most popular berries (yes, a banana is a berry, not a fruit) and a favorite post-workout food, it's also the best source of potassium, as well as fiber and vitamin B6.
Blueberry. One of the most powerful sources of antioxidants of any food. And you probably know about the benefits of blueberries for vision since childhood.
Oranges. All citrus fruits have long established a reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.
Strawberry. Good for the body not only low content carbohydrates and calories, but also vitamin C, fiber and manganese.
Cereals
Lentils. A delicious and satisfying variety of legumes, one of the best sources of protein vegetable origin, vitamins and fiber.
Oleg Iryshkin
Ph.D., doctor of sports medicine and sports dietetics, nutritionist of the federal network of fitness clubs X-FitLentil is the oldest culture... It is rich in plant proteins and complex carbohydrates that are able to provide satiety for several hours. Lentils are rich in vitamins: C, B₁, B₂, B₃, B6, B₁₂, as well as many minerals. Plus, lentils contain fiber, which improves bowel function and serves as food for beneficial microflora.
Beans. In terms of the amount and digestibility of proteins, it can be compared with meat and fish. Because of huge amount vitamins, macro- and microelements, this product is recommended for dietary nutrition with heart failure and diseases of the kidneys, liver and gastrointestinal tract.
Brown rice. Thanks to minimal processing, brown rice contains more fiber, magnesium and vitamin B1 than regular rice. Doctors often refer to it as a dietary product and note positive influence on blood sugar, blood pressure, and bowel and pancreatic cancer prevention.
Oats. This cereal, in addition to numerous minerals and vitamins that are included in its composition, is valued for its high levels of fiber (over 30%) and beta-glucans, which lower the level of "bad cholesterol".
Quinoa. Does not contain a single gram of gluten, only healthy fiber, magnesium and plant-based protein. Quinoa is an incredibly satisfying food that can be one of your best allies in the fight against extra pounds.
Nuts and seeds
Almond. These nuts are packed with vitamin E, antioxidants, magnesium, and fiber. Nutritionists say that almonds help in the fight against excess weight and speed up the metabolism.
Chia seeds. Favorite product of the ancient Aztecs in last years became popular with vegetarians. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and the required daily intake of magnesium, manganese, calcium and other nutrients.
Coconut. Coconut pulp is a source of not only fiber, but also medium fatty acids that will help you lose weight.
Macadamia. The nut, which is not the most popular in Russia, differs from its counterparts. high level monounsaturated fats (the healthiest) and low-omega-6 fatty acids (not the healthiest). It costs no more than hazelnuts and is sold in large supermarkets, you just need to thoroughly inspect the shelves.
Walnuts. Only 7 nuts per day (no more, they are very high in calories) can increase human immunity and reduce the risk of cardiovascular diseases. They contain almost all vitamins, minerals, organic acids and fiber that the body needs.
Peanut. These beans (which many mistakenly think of as nuts) are rich in antioxidants, nutrients, and can help you shed steam. extra pounds... Just don't substitute peanut butter for whole peanuts, or it will turn out exactly the opposite. Roasted peanuts, however, should also not be carried away under any circumstances.
Sweet, baked goods and dressings
Dark chocolate. The sweetest item on our list contains half of the human body's daily need for iron, magnesium, manganese, and antioxidants. Recommended for people with high blood pressure.
Oleg Iryshkin
Ph.D., doctor of sports medicine and sports dietetics, nutritionist of the federal network of fitness clubs X-FitThe most useful is dark chocolate with high content cocoa beans and a minimum sugar content. For example, cocoa beans contain antioxidants that eliminate the harmful effects of free radicals. However, including chocolate in your diet, you need to know when to stop and not to consume this product in excess, beyond the calculated biological balance of nutritional components and individual daily calorie intake.
Anna Ivashkevich
private nutritionistHow easier composition bitter chocolate is better. Ideally, it should contain grated cocoa, cocoa butter and powdered sugar. The percentage of dark chocolate depends on the amount of grated cocoa, for example, 99% is the largest amount of cocoa. This food is rich in potassium, magnesium, phosphorus and contains small amounts of vitamins B and E. Its consumption helps to stabilize cholesterol levels and improve mood (by reducing the production of cortisol). The average daily portion of dark chocolate should not exceed 25 grams.
Multigrain bread. Western nutritionists advise eating bread made from sprouted wheat grains with the addition of legumes. It will be problematic to find it in our stores, therefore, we offer ordinary multi-grain bread as an alternative.
Homebaked bread. If you want to eat healthy bread, you have to cook it yourself. But homemade bread will definitely not contain gluten, and the amount of carbohydrates will not be as high as in ordinary bread.
Apple vinegar. Indispensable not only when preparing salad, but also when dieting: Apple vinegar dulls appetite and makes you feel full for much longer. It will also help lower blood sugar levels.
Olive oil. The most healthy oil in the world contains powerful antioxidants that can strengthen the immune system and lower blood pressure and blood cholesterol levels.
Coconut oil. Like coconut pulp, oil is composed of 90% medium fatty acids, which can help you cope with extra pounds. And recent studies have confirmed that it can improve the condition of people with Alzheimer's disease.
Dairy products and meat
Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12 and other minerals and amino acids as a whole glass of milk, and it contains even more protein than meat or fish.
Yogurt. The fermented milk product retains all the positive properties of ordinary milk, and due to the content beneficial bacteria also improves digestion.
Butter. Natural farm butter contains not only saturated fatty acids, which are essential for our body, but also many nutrients and vitamins A and K2.
Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein and healthy fats - my mother told us about this. True, in other words.
Salmon. This fatty red fish is rich in protein, vitamin D and omega-3 fatty acids, which are essential for improving memory and proper functioning and nutrition of the human brain.
Sardines. Small but very healthy marine fish that can provide the body with 2 times more calories than white fish... In addition, they contain a large amount of phosphorus, potassium, calcium, magnesium and other minerals and a complex of vitamins A, D and B. Unsaturated fats sardines are considered healthier than saturated animal fats.
Shellfish. Mussels, snails and oysters have one of the first places in terms of the amount of nutrients among all foods. These dietary seafood with highly digestible protein can completely replace meat in the human diet. But yes, it's expensive. And oysters that are generally decent are almost nowhere to be found - except perhaps in Sakhalin and Vladivostok.
Shrimps. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein and omega-3 fatty acids. In addition, they contain a whole range of nutrients, including selenium, potassium, zinc, calcium and vitamin B12.
Trout. An interesting fact that says a lot about this fish: it lives only in clean water. In terms of the content of nutrients, trout can be compared to salmon: there are many vitamins A, D, B, E and omega-3 fatty acids.
Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with the caviar of some commercial species. Vitamins of group B, A, E, PP, two dozen micro- and macroelements and omega-3 fatty acids improve the functioning of the eyes and brain and halve the risk of cardiovascular diseases.
Would you like to participate in a little experiment? To do this, you do not need to do something special or make incredible efforts, just go to your refrigerator, open the door and, looking at the contents of the shelves with an inquisitive gaze, answer how many of the most useful products you found there. Take your time, take it seriously and do not confuse tasty, favorite and not very healthy products for the body with sometimes not favorite, but very useful ones. This means that smoked sausage and a piece of yesterday's chicken left after dinner should be moved aside. They are not useful products. Canned food, mayonnaise and ketchup will also go there. What is the result? Not many useful products were found, right? Or not found at all?
Maybe, pensively frozen in front of the refrigerator, you simply cannot be sure which of the products is healthy and which is not. Do not be upset, there are probably more than half of such doubters, because in order to name useful products, you need to know their properties. To help you solve this problem, we have prepared for you a list of the most useful TOP-10 food products. According to scientists, it is these food products that are the most useful at the moment. In fact, there are many more of them, but we want to talk about the most, the most, the useful properties of which have been well studied and tested, so to speak, by time. These very, most useful food products are fully accessible to everyone, they can be bought in any supermarket and at any time of the year. But this does not mean at all that only these ten products will now "settle" in your refrigerator. Just don't forget about them, let them be in your diet and benefit your body.
Vegetables
Cabbage
In terms of the amount of vitamin C, it is ahead of oranges, and it contains more calcium than milk. Cabbage stimulates the production of red blood cells, promotes tissue rejuvenation, activates metabolism, regulates fat metabolism, lowers blood cholesterol levels, increases immunity and strengthens the heart muscle. Cabbage retains its useful vitamins necessary for our body when fermented. The nutritional value and benefit sauerkraut due to the high content of lactic acid, mineral salts and vitamins. And also in this wonderful vegetable there are a lot nicotinic acid, which gives beautiful, healthy shine to hair and strength to nails. So do not deny yourself the pleasure of being beautiful and healthy, eat cabbage!
Carrot
In terms of the amount of nutrients it contains, it does not lag behind cabbage at all. Therefore, they often act as a wonderful duet in most cooked dishes. Carrots can be consumed in different types- raw, boiled and stewed, fried, pickled ... To make the carrot better digested, eat it with sour cream or sunflower oil... Most of the time, gnawing it raw will strengthen your gums and significantly reduce the number of germs in your mouth. Carrots are famous not only for the content of the well-known vitamin A (carotene), which is also called the vitamin of beauty, there are also plenty of other vitamins in it, as well as minerals. I just can't believe that an ordinary small carrot also contains fructose, glucose, lecithin, amino acids, proteins and starch. Carrots strengthen immune system, improves the functioning of the intestines, has a beneficial effect on vision and, according to many scientists, can even prevent the development of cancer. And this is only a small fraction of what this wonderful vegetable is capable of, which deserves not only respect, but also an indispensable inclusion in the daily diet.
Onion or garlic
Just companions in the fight against various diseases. They are actually similar to each other in the presence of the same nutrients and the invaluable benefits that they bring to the body when, without even thinking about it, we add them to many dishes. It is about them that we can say with complete confidence: "The spool is small, but expensive." Onions and garlic strengthen the immune system, lower blood cholesterol levels, help with liver diseases and are simply irreplaceable for colds... Of course, eating onions and garlic is much healthier raw, but not everyone dares to eat them raw every day - the smell is too stunning. From time to time, when important meetings and close communication with people are not expected, you can afford a few cloves of fresh garlic or pieces of onion, this will only have a beneficial effect on your body.
Fruit
There are an incredible amount of useful fruits, and therefore to say that we only need one is not just wrong, but even somehow impolite towards others. Another thing is what kind of fruit we can afford depending on the price or season. Therefore, we will consider two options that are quite accessible to us.
Apples
- such dear, in all respects useful and wonderful fruits. Remember the proverb: "One apple a day - a doctor without a job?" As they say, I took a vitamin from a branch, washed it - and enjoy the taste and aroma, and at the same time saturate your body with all sorts of usefulness. And by the way, there are quite a few of them. Eating apples slows down the growth of cancer cells, relieves inflammation, and normalizes the stomach. And besides, apples are a real treasure of vitamins and minerals that are beneficial for immunity and circulatory system person.
Bananas
, which are sold in our supermarkets all year round, have long been perceived by Russians not as overseas guests, but as relatives, and the price of this amazingly unique fruit is quite acceptable. Bananas will benefit and healthy person, and those who are susceptible to diseases of the digestive tract. They are quickly absorbed by the body, thereby satisfying hunger. Bananas contain three natural sugars, namely fructose, glucose and sucrose, as well as the vitamins we need and chemical elements... But most importantly, bananas are the record holders for the potassium content, which we need to work the cardiovascular system, liver, brain, muscles and bone strength. If, for example, you are inclined to seize stress with sweets, give preference to bananas, which will relieve nervous excitement, bring sugar back to normal and help metabolism.
Legumes
Beans - one of the brightest and most useful representatives of the legume family, the constant use of which has a rejuvenating effect and helps to prolong life. In addition, beans are very unpretentious, and it will not be difficult to grow them on your site. This discreet "shy" contains a high amount of plant protein and potassium, which is necessary for the good work of the heart and other vital important organs, fiber - for better work the entire gastrointestinal tract. It is also extremely low in calories and high in antioxidants. The amount of protein in beans exceeds that of lamb, chicken and cottage cheese, is on an equal footing in protein with granular caviar and cheese products. Good news for vegetarians and fasting people!
Milk products
Cottage cheese - it is calcium and phosphorus, necessary for the formation of bone tissue, the health of teeth, nails, heart, brain and blood vessels, as well as an easily digestible protein that can replace the proteins of meat and fish. Most the best cottage cheese is, of course, homemade or bought on the market from a trusted seller. But if this is not possible, choose a product in the store with the name "Curd", and not the "Curd product" that has appeared on the shelves in abundance, you are unlikely to benefit from it, which we are telling you about.
Vegetable oils
Olive oil perhaps the most popular among vegetable oils as it contains monounsaturated fatty acids, which are very beneficial for the heart and fight against cholesterol plaques... It can be added to salads, soups, cereals, many main courses, and even taken on an empty stomach. It protects the heart and normalizes blood pressure, helps to strengthen bones, thanks to the vitamins A, D, E and K contained in it, which reduces the risk of joint diseases. Olive oil is especially useful for children, as it stimulates the growth of bone tissue. Olive oil is indicated for people suffering from diseases of the digestive tract, liver diseases and diseases gallbladder. Oleic acids included in olive oil, help to strengthen memory and have a beneficial effect on thought processes.
A fish
Just imagine - 30 grams of fish products per day or three “fish” meals a week reduce the likelihood of developing a heart attack by 50%! In terms of its nutritional and culinary qualities, fish is in no way inferior to meat, since it contains proteins, fats, extractives and minerals, and even surpasses the latter in the ease of assimilation of proteins. Among all types of fish, it is considered especially useful sea fish from cold seas, for example salmon
, which holds the record for the content of Omega-3 fats, which lower cholesterol levels, prevent certain types of cancer and vascular thrombosis, as well as Omega-6 and iron. In addition, it can reduce the risk of various heart diseases, fight depression, prevent memory loss and improve hair condition. Make it a rule to replace meat with fish more often, and soon you will see for yourself how much the condition of the whole organism will improve.
Honey
If you have honey, you can simply forget about sugar. This extremely useful and essential natural product in the diet, which increases the body's resistance to many infections, it strengthens the immune system and is the best source of energy. Honey contains many vitamins, enzymes, trace elements, organic acids and proteins. It is recommended to be taken in the treatment of diseases of the liver, gastrointestinal tract, respiratory system, and just for general strengthening of the body. Add honey to tea, cereals, drink boiled water with honey before bedtime, this will help you fall asleep faster and restore strength.
Nuts
The commoners of Ancient Babylon were strictly forbidden to eat nuts, it was believed that these fruits strengthen the mind, and the rabble was useless. Today, fortunately, everyone can afford a handful of any nuts to choose from. Among all the variety, preference is still given walnuts because it is a real storehouse of vitamin C. It is enough for an adult to eat only five kernels walnuts, To obtain daily rate vitamin C. However, they must be eaten slowly, chewing thoroughly, otherwise they will not be absorbed by the body. Walnut normalizes the acidity level of gastric juice, normalizes bowel function. For people with diabetes, high blood pressure, joint diseases, mastopathy and fibroids, walnuts are simply vital. To all his others positive qualities you can add one more important thing - it has a beneficial effect on the nervous system, eliminating a large nervous tension, whereby walnuts advise to use for stimulation brain activity, with headaches, memory and attention disorders, with sleep disorders and stress.
Green tea
There are more and more admirers of green tea every day. And it is not surprising, because this drink is very useful. Try to buy green tea in bulk, without additives, and not in sachets, to drink a truly valuable and healthy drink. Only real green tea contains antioxidants and is especially rich in vitamin C (2 cups of green tea equals 7 oranges). This amazing drink dulls hunger and improves bowel function, reduces the risk of strokes, and helps to strengthen blood vessels, improves the immune system, lowers cholesterol and blood sugar levels and has a detrimental effect on various viruses and microbes. And finally, it increases the overall tone of the body and slows down the aging process. Add apple juice to green tea, it will give it interesting taste... Pay attention to the fact that green tea is recommended for those who work a lot at the computer, since it is believed that it protects our body from harmful radiation.
In fact, there are a lot of healthy products, because everything that nature gives us is beneficial and creative: some help us maintain our sanity, others - the youth of our body. If you correctly combine all of the listed components in your daily diet, you will get the maximum benefit from them. Eat the most, the most useful food!
I wish you health and longevity!
Larisa Shuftaykina
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