Top most useful products. Rating of the most useful foods. The best greens for health

A mandatory requirement in food is not only in taste, but also in usefulness. And not always everything that causes appetite will bring us health.

Wherein proper nutrition should only be built on healthy foods, thereby ridding the body of harmful substances, fats, toxins, etc.

Before we move on to a review of healthy foods, it must be recalled that a person’s normal diet should include fruits, vegetables, berries, nuts, meat and dairy products, and various cereals.

That is, you can not limit your diet to only those products that are listed below. At the same time, try to use them regularly.

The healthiest foods

Scientists and doctors are sure that by eating one fresh apple every day, you can avoid Alzheimer's disease in old age. The trace elements found in this fruit tend to slow down the development of cancer cells.

Also, apples contain a vitamin that has an anti-inflammatory effect that reduces bad influence light radicals. Apples improve disease resistance and cardiovascular function.

Apples contain 12 out of 15 vitamins required for the proper functioning of all human organs: vitamins of groups B, C, E, P, beta-carotene, folic acid, etc.

Apples have long been recognized as the most important food for health due to their healing effects, a large number dietary fiber and vitamin C.

Garlic is simply necessary for colds and SARS, however, it beneficial features it doesn't end there. Garlic may reduce the risk of cancer gastric tract and intestines.

Also, it improves the performance digestive system. The main property of garlic is the ability to protect the body from heart disease.

The trace elements in its composition perfectly clean the vessels and protect against blockage.

Allicin, gallicin and antibiotic elements found in garlic are able to resist staphylococcus microbes.

Scientists believe that garlic is excellent at fighting SARS and lung ailments. It helps with hemorrhoids, atherosclerosis, kidney disease, rheumatism, high pressure and cancer.

This product should only be consumed fresh. In addition, garlic is recommended for diabetics.

Fish

Residents of Japan and northern countries eat a lot of fish, they are much less likely to suffer from heart ailments. Fish has a good effect on the functioning of the brain and central nervous system, and, like apples, reduces the possibility of Alzheimer's disease.

Salmon and other red fish have nutritious oils in their meat that have a good effect on the structure of the skin and hair. These oils contain retinol, neocin, perodoxin, and riboflavin, along with calcium, phosphorus, and sodium.

Salmon meat is valued for a large number of omega-3 fats, which lower cholesterol and protect against cancer. Scientific research prove that salmon meat relieves depression, improves memory.

Strawberry

Through research from Harvard Science Center it is known that people who regularly consume strawberries and blueberries have much less diseases associated with loss of memory and logical thinking.

It is also known that the polyphenols found in strawberries protect the body from obesity by breaking down new fat deposits. Strawberries restore high blood pressure.

Strawberries contain vitamin C. Pectin and essential oils found in the berry tend to keep the formation of specific enzymes that create conditions for the development of cancer.

Strawberries contain a large amount of zinc, which is good for women's health.

Strawberries can be a great alternative to lemons, as the amount of vitamin C in the berry exceeds that in sour citrus. Iron, which is also found in strawberries, increases resistance to infectious diseases.

Green tea

Green tea contains vitamins A, K, PP, C, as well as trace elements such as potassium, zinc, fluorine, iodine, so it is more useful than black tea. This healing tea has a good effect on the heart, kidneys, liver, and also improves immunity.

The unusual effects of this tea are due to the presence of catechins. This useful substance protects against the appearance of sclerosis and prostate cancer. In order to burn excess fat, you need to drink four cups of green tea every day.

Green tea normalizes the digestive system, removes toxins and toxins, stops aging.

Cabbage

Although cabbage does not contain such a large amount of vitamins, it is generous in omega-3 acids. The next plus of cabbage is its high fiber content.

It is known that it improves the functioning of the stomach and removes cholesterol from the body. Cabbage is great for excess fat, forcing the body to spend energy on its utilization.

It is necessary for the formation of muscles, is able to strengthen bones and nerves, reduce arterial pressure. Magnesium is recommended for those who physical work or sports.

Also, bananas contain potassium, vitamin B6, which also enhance the work of the central nervous system. Therefore, the value of this product for healthy eating is at a high level.

Carrot

Beta-carotene, found in large quantities in carrots, is able to destroy free radicals that destroy the structure of genes and provoke the appearance of cancer.

It has a positive effect on the dermis and improves vision. in carrots big number vitamins: A, B1, B2, B3, C, E, K, P, PP, mineral elements.

Milk has always been considered one of the main food products. It contains protein, fats and lactose. in milk increased content calcium.

It is important for the proper functioning of the central nervous system and muscles. Doctors say that one glass of milk a day eliminates the risk of stomach cancer.

All dairy products are equally useful and required for the body of every person. The older a person becomes, the greater his need for calcium, so the diet must certainly include dairy products.

Pepper

Hot chili pepper speeds up metabolism, which helps to lose weight. Capsacin, which adds spiciness to peppers, helps produce gastric juice and kill harmful bacteria acidic environment intestines.

Sweet pepper is also necessary for a person. It contains both vitamin C and luteolin. Even in a small dosage, the second element reduces the possibility of cancer cells protects against heart disease.

In this article, we have identified apples as one of the most useful products. Let's bring Interesting Facts about these fruits:

Apples were considered a favorite fruit of the ancient Greeks and Romans.
The peel of an apple is also useful, like its pulp, because it contains a huge amount of dietary fiber.
It takes 35 apples to make 1 liter of apple cider.
The oldest apple tree grows in the USA, in Manhattan. It was planted in 1647 and bears fruit to this day.
The world's largest apple producer is Republic of China.
The average apple contains almost 80 kcal.
One apple contains 5 g of fiber.
Apples are a quarter of the air, which is why it is so difficult to drown them in water.
From a standard apple tree, you can collect almost 20 boxes of fruit.

We bring to your attention the following video:

Fitness trainer, instructor group lessons, nutritionist

Conducts general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for malnutrition, selection of nutrition for obesity, selection of an individual diet and medical nutrition. He also specializes in modern methods of functional testing in sports; athlete recovery.

Ever since the civilized world got carried away in a healthy way life, and obesity in Western countries has become an epidemic, many people began to worry about their health and think about what they eat.

The word "superfood" is well-known among professional athletes, fitonies, and those who simply care about proper nutrition.

The editorial staff of find out.rf has studied the market for useful products and offers the 10 most affordable of them.

germinated cereal seeds

No more cereal. It is better to start the day with wheat germ or soy. This is one of the healthiest foods, as the seeds contain vitamins and minerals, lecithin and a lot of fiber.

It is believed that dishes with germinated soybean seeds are low-calorie and very useful: they normalize metabolism, can affect concentration and memory, and are used for prevention. cardiovascular disease.

Brown (unpolished) rice

For centuries in Japan, people have lived on whatever the sea brings them and on brown rice. Everything changed when the aristocracy turned to polished rice in the 18th century. Noble people began to get sick - the lack of vitamin B1 (thiamine) affected.

Of course, the fact that a serious illness is associated precisely with white rice was not immediately guessed. But in the 21st century, when the benefits of unpolished rice have been proven, there is no need to neglect this cereal. Today you can buy brown rice in any large store and eat it instead of white - there will be much more benefits.

Avocado

Avocado is a very nutritious and healthy semi-fruit-half-vegetable. In terms of potassium content, avocados are superior to bananas, contain useful polyunsaturated and monounsaturated fatty acid, which can affect cholesterol plaques.

In addition, avocado is also a hearty ingredient for salads, toast and sandwiches. If you, like any inhabitant of the northern latitudes, do not eat up greens and chicken breast, include avocados in your diet (in Russia they are often sold unripe, but everything is like with bananas - avocados can ripen in a few days, lying in a dark place).

Spinach, broccoli and other greens

In the film about the sailor Popeye main character played by Robin Williams gained super strength thanks to spinach. A few handfuls of greens, of course, are unable to have such an effect on the body, but spinach is indeed a very useful product.

Spinach contains unsaturated and saturated fatty acids; beta-carotene, vitamins PP, A, C, H, K, group B; selenium, calcium, phosphorus, magnesium, copper, sodium, potassium, manganese, iron and zinc. In broccoli useful substances not less. True, not everyone likes it. A few years ago, scientists found that the dislike for broccoli is genetically based, so don't beat yourself up and forcefully shove it.

chia seeds

Chia seeds are often added to puddings and similar desserts - for example, as egg substitutes in vegan dishes. Chia seeds are able to absorb up to 10 times more liquid than they weigh and increase in size accordingly. There are many benefits from them too: chia seeds contain antioxidants, iron, vitamins, various minerals, as well as potassium and zinc.

Goji berries, acai and cocoa beans

Dried bright red goji berries have been sold in any more or less large supermarket for some time now. It is believed that a tablespoon of goji contains a gram of protein, a wild amount of vitamin C, 36% of the daily value of vitamin A - and with only 18 calories.

Raw cocoa beans are bitter in taste and slightly reminiscent of coffee beans. You can gnaw them like this (in small doses), or you can wash them into powder and fill smoothies. Cocoa beans contain magnesium and iron, as well as high amounts of antioxidants.

Acai berries are otherwise called - neither more nor less - the berries of youth. This is because they contain essential fatty acids, vitamins, minerals and fiber, as well as the same antioxidants.

nuts

The fact that nuts are healthy is beyond doubt. Walnut is recognized as the champion among nuts, which is comparable in calories to butter and meat. Vitamins in it are fifty times more than in citrus fruits. It is believed that five to seven of these nuts a day improve memory.

The almond sweet nut is recognized as extremely useful. He is rich mineral salts, vitamins, fats and essential oils. The most delicious hazelnut in the world. The editorial office of find out.rf specifies that it contains up to eighty percent of fats and up to eighteen percent of proteins. Due to the fact that its calorie content is not too high, such a nut is acceptable for many diets.

The healthiest fish

Tuna is often called "sea beef" - for its nutritional value and taste qualities. Indeed, tuna does not look too fishy in taste. It is difficult to exaggerate the benefits of tuna - it contains a lot of useful amino acids and trace elements. At the same time, its calorie content does not exceed 80 kcal per 100 g. There is very little fat in tuna meat and there is zinc, phosphorus, calcium, selenium and vitamin D. Turkey meat is not too high-calorie and quite healthy

It's important to understand that superfoods alone won't make you healthy, strong, and all-powerful overnight. It is rather a preventive vitamin support of the body, which can only help in combination with reasonable physical activity and a relatively healthy lifestyle.

And if you are still worried about your weight, read about the most delicious meals from which you definitely will not get better.
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The life expectancy of a person and his emotional mood is influenced by the way of life and nutrition, the products that he consumes. You should eat foods that support health and prolong life, eat rationally. Healthy foods will keep you healthy and feeling great. All of them affect the human body in different ways and it is useful for everyone to know what they are.

The most useful foods for the human body

What food is good for health? The diet must include vegetables (tubers, root crops, leaves and fruits). Any vegetables that are grown in a natural way are very beneficial for human health. Natural products for a healthy diet affect the full functioning of tissues, cells and organs. They contain in their composition:

vitamins;
minerals and trace elements;
fiber (dietary fiber);
vegetable protein.

Fiber naturally cleanses the body of toxins and toxins. If it does not enter the body, the products will begin to accumulate in the intestines, then they will begin to decompose and go further to other organs.

Food should be varied so that the body receives all the useful substances from it.

Legumes are used to prepare salads, soups, soups, purees and side dishes.

They contain: fibers that lower cholesterol levels; molybdenum- neutralizes preservatives. pectin and fiber remove toxins and salts heavy metals. Legume seeds have astringent and anti-inflammatory properties. Protein nourishes the human body long time and even after four hours the person is still full. Potassium and folic acid purify the blood and protect the body from various infections. B vitamins reduce the risk of diseases of the cardiovascular system. Manganese strengthens and makes beautiful and healthy hair.

Legumes are considered effective tool in the fight against overweight amino acids are easily absorbed by the body. A decoction of the pods helps relieve swelling, bean soup has a diuretic effect.

The fiber contained in legumes supports the intestinal microflora, prevents inflammation and cancerous tumors. Beans are high in protein and can easily replace meat products.

nuts- necessary and mind-blowing product. They contain fats and proteins and are a source of energy. Necessary for mental and physical activity replace the consumption of eggs and meat. by the most healthy nuts considered: peanuts, brazilian and Walnut, almonds and hazelnuts.

oily fish

For maximum benefit for the body is the use of sea and river oily fish. This fish contains up to 20% fat. List of oily sea fish:

Atlantic herring;
nelma;
notothenia;
halibut;
saury;
sardine;
mackerel;
tuna.

River fish- these are sturgeon and salmon individuals, as well as river lamprey and eel, silver carp. The fish contains easily digestible protein, amino acids and other substances which help maintain healthy tissues and cells in the body.

People who use regularly oily fish do not suffer from cardiovascular disease. They function correctly thyroid and they are not obese. The fish composition includes polyunsaturated fatty acids - Omega-3 that improve brain function, prevent arrhythmia and atherosclerosis. These acids are responsible for the functioning reproductive system and enhance immunity. have a positive effect on appearance skin, nails and hair. Improve joint mobility, prevent the development of osteoarthritis and arthritis.

If you include in the diet the consumption of fish twice a week, a person will get rid of shortness of breath and protect himself from developing oncological diseases and a stroke depressive states. During menstruation, PMS and menopause discomfort I will be vague. The use of fish strengthens the skeletal system, accelerates the fusion of bones during fractures. Relieves problems with teeth, thinning of tooth enamel and caries. Fatty fish are good for digestive tract protects the intestines from inflammatory lesions and reduce symptoms ulcerative colitis. It is recommended to cook oily fish steamed, in the oven or in foil on the grill.

Fresh herbs complete the list of useful products, it has beneficial properties for the human body:

It has antioxidant properties, from which a person becomes active and does not age for a long time.
carminative action reduces the formation of gases in the intestines.
Favorably affects the digestive process.
Is bactericidal, astringent and anti-inflammatory.
Reduces the risk of colon cancer.
Normalizes the function of bile formation in the liver.
Improves the health of skin, nails and hair.

To obtain these properties, the body should consume greens only fresh. In thermally processed dishes, you need to add at the end of cooking.

Green tea

This drink has the properties to normalize the processes of digestion, with regular use, begin to function correctly internal organs. It relieves stomatitis and is prophylactic from cancer. Its composition includes antioxidants, strengthening nails and promoting hair growth, accelerate wound healing.

Green tea has a diuretic property and is the best remedy from overwork. Used for dysentery antimicrobial agent. Used for the prevention of gallstone and urolithiasis. The drink is able to satisfy the feeling of hunger and keep the human body in good shape. Strengthens the walls of blood vessels and makes them elastic.

Dairy and dairy products

Milk is good for drinking early childhood. On its basis, during processing, a wide variety of products are obtained. When drinking milk, the body is rejuvenated and kept in good shape, teeth and bones become healthy, the nervous system returns to normal, digestion and the functioning of the cardiovascular system improve.

Dairy products contain bifidobacteria, they bring many benefits to the body. These bacteria are essential for the body to good digestion and work of the gastrointestinal tract. In milk drinks contains protein which is more easily absorbed by the body. Kefir and cottage cheese are included in protein diets. One liter of milk contains the daily intake of calcium, and two hundred grams of cottage cheese can replace a meal.

Tomatoes contain carotene and two hundred grams of vegetables will replace the body's daily intake. Tomatoes are rich iron which is necessary for anemia. They are easily absorbed and digested, do not irritate the mucous membrane of the gastrointestinal tract. Pectin lowers cholesterol levels. This vegetable is considered a dietary product and is useful for atherosclerosis and obesity, it contains lots of vitamin C.

Tomatoes restore metabolism, protect against the development of dysbacteriosis, activate the intestinal microflora, and neutralize toxins. Useful for heart failure, severe physical and mental stress. They help lower blood pressure and prevent the development of prostate adenoma.

Whole grains contain phytochemical enzymes, minerals, vitamins, fiber and omega-3s fatty acid. It is especially helpful to include whole grain pasta, quinoa, and brown rice in your diet. Cereals charge the whole body with energy and strength, forcing it to work at full strength, due to this, fat passes into muscle mass. They support beautiful figure and reduce weight. They protect the body from harmful substances and lower cholesterol levels, improve the functioning of the gastrointestinal tract, and maintain normal blood pressure.

Whole grains are found in the following foods:

buckwheat;
corn;
muesli;
whole grain pasta;
unpolished rice;
oats;
millet;
loaves;
bread from wholemeal flour and whole grains;
barley.

The packaging or label is labeled "whole grain" or "whole grain."

These fruits have many beneficial properties and are low in calories, easy to digest and considered a dietary product. They have the following properties:

remove toxins and toxins from the body;
normalize metabolic processes and digestion;
have a choleretic and diuretic effect;
rejuvenate the body;
get rid of anemia;
protect against cancer;
reduce cholesterol levels;
strengthen the walls of blood vessels and make them elastic;
improve appetite and immune system;
protect cardiovascular and nervous system.

It is useful for women to maintain healthy hair, nails and skin. During menopause, the risk of developing atherosclerosis and osteoporosis is reduced. To save slim figure carry out fasting days on the use of apples alone.

Berries supply many useful substances to the human body; for each person, berries bring individual benefits. The most useful berries:

Strawberries - used in the treatment of arthritis and anemia, has anti-cancer and anti-inflammatory properties, cleanses the body of toxins and toxins. May cause allergies in some people.
Cranberry - helps fight viruses and infections. Useful for cystitis, diseases urinary tract, diabetes and varicose veins veins. With a stomach ulcer, it does not allow bacteria to multiply. Protects teeth from tartar formation.
Raspberry - has antipyretic and anti-inflammatory properties, helps with diseases of the gastrointestinal tract. A dietary berry that improves metabolism, regulates blood sugar levels. Helps in the fight against atherosclerosis and hypertension.
Blueberries - improves memory and vision, relieves bad cholesterol, restores nerve cells reduces the risk of developing cancer and diabetes. Use this berry in the treatment of circulatory disorders.
Black currant - protects against colds, kidney disease, anemia, hypertension, rheumatism. Improves concentration, attention and memory.

When consumed in moderation, it is valuable and nutritious food. This is a dietary product, it contains a small amount of fat and they are easily absorbed by the body. Improve metabolism, increase immunity, restore the nervous system. They have a positive effect on the work of the cardiovascular system, cleanse the blood vessels, increase hemoglobin. They cleanse the liver of toxins and poisons, activate mental activity, and help to cope with depression.

Support, hair, nails, teeth and bones in a healthy state, are an antioxidant, increase potency.

The most useful foods for health can be supplemented with a list of others natural products. Each person should choose for himself the most useful foods for health and eat right in order to maintain beauty, youth and health.

To be healthy and feel good, it is important to watch your diet. The diet should be balanced and complete. The menu must include fruits, vegetables, herbs, berries and cereals.

It is very useful for human health not only to eat right, but also to eat deliciously. Important positive emotions: the mood will be positive, and the spirit will become cheerful. Therefore, it is advisable to think over the diet in advance so that it is varied and rich. You can even make a list of products that you need to buy for a week and then cook a wide variety of dishes from them. Each product has its own unique composition and, accordingly, benefits. In any category of ingredients, there are the most valuable ones, which we will discuss below.

In general, products should be natural. Their main function is to strengthen the immune system and nourish the body. They are considered the main sources of vitamins, nutrients and minerals. So what foods are good for health?

The value and benefits of cereals

Not only vegetables and fruits should be included in the human diet, but also valuable cereals. Therefore, it is important to know which cereals are the most useful. Each of them has a set of valuable components and vitamins. Fiber and trace elements charge the body with strength and energy. Plus, it's a hearty side dish.

The list of valuable cereals includes the following:

buckwheat;
oatmeal;
rice;
wheat;
millet.

It is necessary that these cereals be in the diet constantly. So that some kind of porridge does not quickly get tired, they need to be cooked periodically. Then the diet will include needed by the body vitamins.

Buckwheat has a unique composition and a minimum calorie content.

Therefore, it is part of various diets. It is also well suited to supporters of a healthy diet, because it contains 18% protein. Porridge is very easy to prepare and contains a lot of useful components. If you eat one small serving of buckwheat, the body will be saturated with all the necessary nutrients. In addition, no chemicals are used to grow this cereal, so this porridge is also safe.

Many people like to eat oatmeal for breakfast. And not in vain. It is made from oats that are subjected to different types processing. The most useful product has a coarse grind. There are a lot of vitamins, fiber and trace elements in cereals. It is very useful in diseases of the stomach, especially in ulcers and gastritis.

Rice is widely distributed in China, India and Asia. This is a very valuable product. Especially useful is not the rice that is increasingly cooked. The most valuable for human nutrition is unpolished. It cleanses the body well, and rice also has a great effect on digestion. It has a lot of carbohydrates. It is good to consume rice for those who have protein intolerance.

Due to the low amount of calories in the composition, wheat porridge is well suited for those who want to get rid of excess weight.

There is a lot of phosphorus, starch, vitamins, iron and zinc in cereals. And for those who are actively involved in sports, porridge is very useful. If you use it regularly, then digestion will work better, hair and nails will become stronger, and the amount of cholesterol will decrease.

Millet has been consumed by people since ancient times. This product is processed to a minimum, which means it has a lot of fiber. If you need to rid the body of toxins, toxins and salts, millet is a good helper. The product contains a good amount of carbohydrates, so the body is saturated. In diseases of pancreatitis, it is better not to use this porridge - an unhealthy pancreas cannot normally process the polysaccharides contained in millet. In addition, it is better not to introduce it into the diet of those who suffer from diabetes.

The healthiest fruits and vegetables

Fruits and vegetables should be on our table, preferably all year round. Especially a lot of them should be consumed in the summer, in the season, because there is an opportunity to purchase a natural, tasty and healthy product - something that is good for human health.

List of healthy vegetables:

Carrot. It contains a lot of carotene. This vegetable has an antioxidant property, is useful for diseases of the stomach, heart, improves blood composition.
Tomatoes. They contain lutein, lycopene and vitamin C. Tomatoes help prevent the development tumor processes in the body, have a beneficial effect on the functioning of the heart, blood vessels and vision.
. This variety of cabbage is the most useful. It helps protect against cancer, strengthens the immune system, helps cleanse the blood of bad cholesterol. Therefore, nutritionists recommend eating broccoli more often.
Garlic and onion. They are indispensable for colds. Each of them has its own useful properties. If someone cannot consume fresh garlic, capsules can be used. Onions also contain many phytoncides and components that increase resistance to various viruses.

Most healthy fruits:

Apples. They are a source of pectin, fiber and iron. They perfectly cleanse the body of toxins and toxins, help get rid of unnecessary cholesterol, and improve bowel function. For those who want to lose weight, it is useful to eat apples regularly.
. This fruit has a lot of vitamins, minerals and highly digestible fats. This product has a rejuvenating effect on the human body, stimulates the production of collagen.
Orange. It contains a lot of pectin and vitamin C. The fruit is useful for beriberi. With regular use, the work of the digestive tract is normalized.
. This nutritious fruit saturates the body, is especially valuable for physical and mental stress. It has a beneficial effect on the digestive system, regulates metabolism. With regular use of bananas, mood improves, insomnia disappears.
Apricot. This fruit is used in medicinal purposes from ancient times. It contains many vitamins. It is useful to use it for heart disease, anemia patients, and the pulp relieves itching and inflammation.

Strawberry. It contains a lot of iron, zinc, vitamin C. The use of this delicious berry beneficial effect on vision and immunity.
. It has a lot of lutein. It is a powerful antioxidant, good for eye health, and strengthens the immune system.
Currant red and black. These berries contain a whole range of useful components. Their juice is used in cosmetology and folk medicine. In addition to berries, leaves are also useful. They are added to various marinades and salads.

The list goes on. Each vegetable, fruit or berry is useful and unique in its own way. All of them should be included in the diet. It is advisable to use it fresh. And when cooking, you should not digest, otherwise part beneficial vitamins will disappear. Greens should be added to salads, sauces, soups and other dishes. Any form contains a large amount of amino acids and vitamins, as well as fiber, which cleanses the walls of the digestive tract.

Don't forget the nuts too. Especially useful are walnuts, cashews, hazelnuts and almonds. They contain a lot of substances that improve the functioning of the brain and nervous system. From teas, preference should be given to herbal teas. It helps to strengthen the body. Mass healing properties also has honey. Moreover, it is useful for the body as a whole, as it is a strengthening and rejuvenating agent.

The healthiest foods for human health should be natural. Everything that nature gives us is healing. When choosing, consider not only medicinal properties vegetables and fruits, but the individual characteristics of your body. Then health and good health will delight you for many years.

We have studied the beneficial properties of foods known to mankind and selected the 50 most delicious and healthy. For example, ginger, eggs and beans, nutritionists advise to have on the table.

Vegetables and greens

Asparagus. She is appreciated for low level carbohydrates and calories, easy digestibility and a whole range 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 bright, crunchy, and slightly sweet, but it's also a great source of antioxidants and vitamin C.

Broccoli. These dark green florets are useful both fresh and frozen: they easily outperform many vegetables in terms of protein, fiber, and vitamins K and C.

Carrot. The main source of carotene, necessary for a person for cell growth and providing healthy condition 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 gastrointestinal tract from ulcers and cancers.

Cucumbers. They are almost 95% water, making them one of the lowest calorie vegetables. They are low in fat, protein and carbohydrates. Despite this, cucumbers are rich in vitamins and nutrients(especially potassium).

Oleg Iryshkin

We all know that vegetables need to be eaten daily, because they contain vitamins and fiber (such food is considered healthy). reverse side is the quality of the products. For example, many vegetables accumulate pesticides and excess nitrates. Therefore, before use, it is better to remove the skin from tomatoes and cucumbers. The second "pitfall" is the wrong cooking time. For example, cereals should be cooked until "al dente", but many of them are digested, thereby destroying the chemical structure of the product.

Garlic. An indispensable vegetable in the fight against colds. When garlic cells are destroyed, allicin is formed - one of the strongest antioxidants, which has a bactericidal and fungicidal (destroys the fungus) effect.

Ginger. Ginger root has a complex composition with a large number of useful substances, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immune-boosting properties.

Anna Ivashkevich

private nutritionist

The chemical composition of ginger root is unique: vitamins 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 even able to reduce toxicosis during pregnancy.

Curly cabbage (kale). This species undeservedly remains in the shade of broccoli, colored and white cabbage. Grunkol, or cabbage-kale (as curly cabbage is also called), contains all the necessary 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 has no equal 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 has a positive effect on the cardiovascular system, vitamins B and C, and many minerals. Onion retains almost all of its beneficial properties even after cooking.

Tomatoes. The eternal dispute about what a tomato is - a berry, a vegetable or a fruit, seems to have been decided in favor of the latter. Be that as it may, senor tomato contains not only vitamins A, B2, B6, E, K and various trace elements, but also a powerful antioxidant - lycoline, which has an anti-cancer effect.

Sweet potato. Sweet potatoes, despite the high level of glucose, 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 those of ordinary potatoes.

String beans. Unlike bean seeds, these green beans are not as rich in protein, but they contain many vitamins, folic acid, fiber, magnesium and potassium. Thanks to this, they improve digestion, can reduce 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 at any time, wherever you are. They are valued for their high content of fiber, vitamin C and antioxidants.

Avocado. They differ from other fruits in that they are 77% healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C - 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 meal, 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 had 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. Beneficial for the body, not only low content carbohydrates and calories, but also vitamin C, fiber and manganese.

cereals

Lentils. Very tasty and satisfying variety of legumes, one of the best sources squirrel plant origin, vitamins and fiber.

Oleg Iryshkin

Candidate of Medical Sciences, doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

Lentil is ancient culture. She is rich vegetable proteins and complex carbohydrates, which 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. By 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 diet food 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 classify it as a dietary product and note positive influence on blood sugar, blood pressure and the prevention of colon and pancreatic cancer.

Oats. This cereal, in addition to the numerous minerals and vitamins that make up its composition, is valued for its high level of fiber (over 30%) and beta-glucans, which reduce the level of "bad cholesterol".

Quinoa. It does not contain a single gram of gluten, only healthy fiber, magnesium and vegetable protein. Quinoa is an incredibly filling food that can be one of your best allies in the fight against extra pounds.

Nuts and seeds

Almond. These nuts are full of vitamin E, antioxidants, magnesium and fiber. Nutritionists claim that almonds help in the fight against excess weight and speed up metabolism.

Chia seeds. Favorite product of the ancient Aztecs 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 necessary daily dose 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 with weight loss.

Macadamia. Not the most popular nut 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 carefully inspect the shelves.

Walnuts. Only 7 nuts a day (no more, they are very high in calories) can increase human immunity and reduce the risk of cardiovascular disease. They contain almost all the vitamins, minerals, organic acids and fiber necessary for the body.

Peanut. These beans (mistaken by many as nuts) are rich in antioxidants, nutrients, and may help kick off steam. extra pounds. The main thing - do not replace whole peanuts with peanut butter, otherwise everything will turn out exactly the opposite. Roasted peanuts, however, should not be carried away in any case.

Sweets, pastries and condiments

Dark chocolate. The sweetest item on our list contains half of necessary for the body human daily allowance iron, magnesium, manganese and antioxidants. Recommended for people with high blood pressure.

Oleg Iryshkin

Candidate of Medical Sciences, doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

The most useful dark chocolate with high content cocoa beans and a minimum sugar content. So, cocoa beans contain antioxidants that eliminate pernicious effect free radicals. However, including chocolate in your diet, you need to know the measure and not consume this product in excess, beyond the calculated biological balance of food components and individual daily calorie content.

Anna Ivashkevich

private nutritionist

How easier composition dark chocolate, the better. Ideally, it should contain cocoa liquor, 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. Such a product is rich in potassium, magnesium, phosphorus and contains a small amount of vitamins B and E. Its use helps stabilize cholesterol levels and improves mood (due to a decrease in cortisol production). 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, so we offer ordinary multi-grain bread as an alternative.

Homebaked bread. If you want to eat healthy bread, you will have to cook it yourself. But in homemade bread there will definitely not be gluten, and the amount of carbohydrates will not be as high as in regular bread.

Apple vinegar. It is indispensable not only when preparing a salad, but also when dieting: Apple vinegar reduces appetite and makes you feel full longer. It will also help lower blood sugar levels.

Olive oil. Most healthy oil in the world contains powerful antioxidants that can strengthen the immune system and lower blood pressure and cholesterol levels in the blood.

Coconut oil. Like coconut pulp, the oil consists of medium fatty acids (90%), which will help to cope with extra pounds. And recent studies have confirmed that it can improve the condition of people suffering from Alzheimer's disease.

Dairy products and meat

Cheese. One slice of cheese contains the same amount of calcium, phosphorus, vitamin B12 and others minerals and amino acids, like a whole glass of milk, and there is even more protein in it than in 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 essential saturated fatty acids 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 oily red fish is rich in protein, vitamin D and omega-3 fatty acids, which are essential for improving memory and the proper functioning and nutrition of the human brain.

Sardines. Small but very useful marine fish that can give the body 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 from sardines are considered more beneficial than saturated fats of animal origin.

Shellfish. Mussels, snails and oysters occupy one of the first places among all products in terms of the amount of nutrients. These dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it's expensive. And oysters are generally decent almost nowhere to be found - except perhaps on Sakhalin and in 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 have 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. According to the content of nutrients, trout can be compared with salmon: a lot of 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 caviar of some commercial species. Vitamins of groups B, A, E, PP, two dozen micro and macro elements and omega-3 fatty acids improve the functioning of the eyes and brain and reduce the risk of cardiovascular diseases by 2 times.