Top 10 food food for a healthy diet

Top 10 food food for a healthy diet

1. Milk: Do you remember how your mother forced you as a child to drink two glasses of milk every day? You would do it for a number of good reasons. Milk is extremely rich in calcium and also helps with fat burning. With the increasing occurrence of osteoporosis and arthritis in older men, a regular use of fat -free milk is to do miracles for your health. A glass of milk for breakfast and a meeting before going to bed, the daily diets.

2. Eggs: Eggs are the best source for food protein. They are rich in choline and antioxidants that reduce the risk of breast cancer and eye diseases. Although most of us do without their cholesterol -promoting properties when eating eggs, we overlook the fact that they actually lead to a healthy heart in moderation. With one egg a day, the immune system is strengthened and skin and hair shine against health. However, cardiac patients are recommended to limit the intake to two a week.

3. Avocado: Although referred to as dangerous butter fruit, the nutritional quality is not packed in avocado cholesterol, which produces its namesake anyway. Avocados are rich in vitamins, folic acid and potassium and reduce the risk of heart disease and blindness. A noise or two salads not only scream according to good taste, but also support the absorption of beta-carotene.

4. Olive oil: olive oil is nothing less than a blessing when it comes to maintaining a healthy heart. With its wealth of good simply unsaturated fats and antioxidants, it helps to reduce the risk of cancer and Alzheimer's. The extra native varieties on the market are an excellent source for antioxidants and have a rich taste. Cooking with olive oil is not only tasty, but also helps with the absorption of the existing betacarotinoids.

5. Nuts: Although the calories are high and should be consumed in dimensions, the calories in nuts come mainly from their high content of simply unsaturated fatty acids that are very good for health. The consumption of food that is rich in these fatty acids can help reduce the poor cholesterol and to reduce the risk of heart diseases and strokes. Nuts are also a great source of protein and contain fiber, antioxidants, fatty acids as well as vitamins and minerals. It is worth noting that peanuts are actually legumes and have other nutritional properties than nuts, but there are many other good options to choose from, including paranese, cashew nuts, walnuts, pistachios and plums.

6. Fat fish: Fat fish - such as salmon, mackerel, sardines and trout - is known for its health advantages when it is consumed in moderation (two to four portions per week). They are not only a great source of vitamins and minerals-including the immune-strong vitamins A and D-they are also rich in omega-3 fatty acids. These super -healthy unsaturated fatty acids have many health benefits after they have led to a reduced risk of heart diseases, brain damage, stroke, dementia and prostate cancer. The research results published in the British Journal of Ophthalmology also indicate that omega-3 fatty acids can affect the health of the eyes because it benefits the progression of age-related macular degeneration.

7. Root: beetroot is one of the latest vegetables that are celebrated as a "superfood", and in their alleged health advantages it is easy to understand why. Several studies have shown that drinking beetroot juice in the exercise to improve endurance, cholesterol and blood pressure, to improve health, to reduce heart and liver function, to reduce dementia risk and to combat cancer. This versatile vegetables are also a good source for many vitamins and minerals, including vitamin C, which is important for growth and repair of tissue, and folic acid, which helps to reduce the risk of birth defects in unborn babies and prevent anemia. reduce.

8. The onion family (part of the genus Allium) contains many foods that work miracles for our health, including onions, garlic, leek and chives: onions. Studies have shown that both onions and garlic can help lower cholesterol, while the results published in the Journal of Nutrition showed that onions can help reduce blood pressure. Onions and garlic have antivirals and antibacterial properties, they can help combat bacteria and diseases in the body, while a study by researchers from King’s College London and the University of East Anglia found that eating food from the onions could help to prevent arthrosis.

9. Dark leafy vegetables: Dark leafy vegetables such as spinach, kale and fountain cress automatically belong to a healthy diet for many due to the "Eat Your Greens" mantras that we have repeatedly instilled over the years. However, this belief is based on the healing power of green vegetables, because this vegetable is brimming with nutrients such as iron, calcium, potassium and vitamin C and is packed with health -promoting secondary plant substances. Some of the alleged health benefits of consumption of green stuff are lower blood pressure, improved eye health and a lower risk of cognitive skills.

10. Quinoa: Quinoa has only recently been widespread and known in many places, but has quickly become popular with healthy eaters due to its great advantages for the body. Usually treated as grain (although it is actually a seed), Quinoa can be used for a very nutritious meal instead of pasta, wheat or oats. Quinoa, like most types of grain, is rich in fiber, which makes it great for the digestive system, but maybe its best quality is that it is one of the few plants that contains high -quality protein that contains all eight essential amino acids. In addition, Quinoa is a great source of nutrients such as Magnesium, manganese, iron, calcium, potassium and several B vitamins.