The principles of healthy eating and a list of the most useful products. Principles of a healthy diet and a list of the most useful foods Best foods for the body

Doctors, nutritionists do not get tired of repeating: what a person eats, his health largely depends. The ratings of the most useful products were compiled by such respected, world-famous publications as Time, American Journal of Clinical Nutrition.

The attention of scientists to natural sources of vitamins, minerals, and, one might say, natural medicines, which are many simple foods, is not accidental: after all, disease prevention, including through a healthy diet, is one of the main goals of medicine. Today our portal will talk about the most useful food products, sometimes undeservedly forgotten, which should be included in the menu for everyone who cares about health.

The healthiest food

Our portal has selected the most affordable and common of the recognized most useful foods, which are easy to introduce into the diet, and the benefits to the body from their use will be invaluable. We will also talk about the most valuable advantages of each product, about what people with what ailments need to eat them more often, what can prevent any, even the most terrible diseases, and share secrets on how to increase the benefits of each individual product.

1. Avocado contains healthy fats that reduce bad cholesterol by 22%. One vegetable is half of the fiber that the body needs daily, and 40% of the need for folic acid, which levels the development of heart disease.

Avocado+: Adding avocado to various vegetable salads will help you absorb up to 5 times more of the vitamin you need, beta-carotene.

2. Bananas are a perfectly balanced food product, since they contain vitamins, minerals, easily digestible carbohydrates, natural sugars - glucose, fructose, sucrose. Bananas are so beneficial to the human body that even ulcers can eat them safely without any processing. The use of bananas helps to strengthen blood vessels, the nervous system, the heart muscle, increase immunity, improve the condition of hair, skin, and nails.

Banana +: do not eat a banana on an empty stomach and do not drink water, juices, otherwise bloating is possible.

3. Small-sized broccoli covers the daily human need for vitamin K. Ascorbic acid contains 2 times more than the daily norm. These two vitamins improve the condition of the bones, so broccoli should be included in the menu for those suffering from diseases of the musculoskeletal system. Cabbage is also good as an anti-cancer prophylaxis.

Broccoli+: Steamed or sautéed broccoli retains 66% of its vitamins, while microwaved broccoli retains up to 90%.

4. Cherry, in addition to a lot of useful vitamins and microelements, also contains melatonin, which helps to cope with jet lags - the problem of jet lag during long flights. It is also good for strengthening the body, improving metabolism, normalizing pressure, as an anti-inflammatory agent.

Cherry +: You can multiply the benefits of cherries by making ... soup from it. For example, chryanteli. In addition to cherries, these Georgian dishes include tkemali, blackberries (however, you can add any fruit to your taste), onions, garlic, cucumbers, greens. The amount of biologically active substances in this refreshing soup just rolls over!

5. Walnuts, like any other, contain Omega-3 acids that reduce bad cholesterol, improve mood, fight cancer cells and level the negative effects of exposure to solar radiation.

Walnuts+: Swap sweets for nuts for their melatonin, which regulates circadian rhythms, and helps to relieve insomnia, giving you a sound, healthy sleep.

6. Green tea boasts a unique set of nutrients beneficial to human health (300 in one leaf!!!), so experts define its “field of activity” from reducing body fat to fighting cancer and AIDS.

Tea+: Japanese scientists have found that the optimal tea drinking for health should be no more than 6 medium cups per day. And one more thing: do not brew green tea with boiling water. The beneficial properties of tea leaves will be revealed in water with a temperature of no more than 80 0 C.

7. Strawberries are rich in vitamin C, folic acid, antioxidants, pectin, fiber, anti-cancer ellagic acid; has antimicrobial, anti-inflammatory, immunomodulatory effects.

Strawberries +: Strawberries will be more useful if you eat your favorite treat not in one sitting, but during the day in small portions (5-7), so as not to “hammer” the body with a significant dose of sugar, which, alas, is quite a lot in berries.

8. Potato red and sweet potato. 66 mg of folic acid in one red potato - as good as a glass of spinach or broccoli. In one sweet potato (sweet potato) vitamin A is 8 times more than the daily requirement of a person! Both types of potatoes, thanks to the beneficial substances they contain, help fight neoplasms and increase immunity.

Potato+: Don't eat the potato hot, let it cool down a bit. This will help - according to research - burn 25% more fat than after a very hot meal.

9. Flax: seeds and oil. A fantastic source of Omega-3 acids (there are more of them in linseed oil than in the notorious fish oil) and, according to some nutritionists, a panacea for almost all diseases. In any case, with problems with the heart and gastrointestinal tract, flax seed is recommended by all doctors.

Linen +: it is better to buy domestic linen - it has more useful substances than imported ones. Use raw flaxseed oil, all the benefits will be lost during heat treatment.

10. Lemon. One yellow fruit contains more than the daily value of vitamin C, which helps, among other things, increase the level of HDL - good cholesterol, strengthen the musculoskeletal system. Flavonoids, which are rich in lemons, inhibit the growth of neoplasms, fight various kinds of inflammation.

Lemon+: The double benefits of the fruit will show up in green tea. According to studies, the absorption rate of antioxidants from lemon tea increases by up to 80%!

11. Salmon is a super source of Omega-3 polyunsaturated fatty acids, the health benefits of which cannot be overestimated. Let's say at least a decrease in the risk of depression, cancer, heart disease. A 100-gram serving of salmon contains half the daily value of niacin, which is the prevention of Alzheimer's disease, memory problems.

Salmon+: Better to use wild-raised, ideally Alaskan crystal waters rather than farm-raised salmon - 16% less toxic polychlorinated biphenyls (PCBs) - hazardous organic pollutants.

12. Carrots boast a unique, even rare set of vitamins and minerals that are useful not only for health, but also for beauty. Healthy skin, hair, good eyesight, cancer prevention - this is what gives the daily consumption of an orange vegetable.

Carrots+: Be sure to eat carrots with some fat – sour cream, yogurt…

13. Pepper. Bulgarian strengthens capillaries, the heart, helps, thanks to the content of rare vitamin P, to assimilate ascorbic acid, normalizes the functioning of the nervous system, helps fight depression, insomnia, fatigue ... Hot pepper is good for pain in muscles, joints, arthritis, rheumatism, colds, in addition, able to inhibit the growth of cancer cells, especially recommended by doctors for ovarian cancer.

Pepper+: Peppers have the most vitamin C near the stalk, so when peeling a vegetable, cut it very carefully.

14. Millet can be safely called the most useful of cereals, since it is easily digestible and the only one of them that has an “alkalinizing” effect on an acidified organism. Recall that acidification of the body is fraught with terrible, up to cancer, diseases.

There is a proverb: "Schi and porridge are our food." Millet porridge should become the constant food of modern man, since the only cereal has the ability to “alkalize” an acidified organism.

Millet should be introduced to the menu for people who are faced with neoplasms or fungal diseases. B vitamins, thiamin, riboflavin, folic acid, lecithin and rarely found in food silicon dioxide, which has a beneficial effect on the health of joints, hair and nails - that's what small golden grains are rich in.

Millet+: It is gluten-free and therefore suitable for people with celiac disease.

15. Beans & legumes. The risk of neoplasms and heart disease will decrease by 22% if legumes are included in the menu 4 times a week.

Beans+: The darker the beans, the richer in antioxidants - black beans have 40% more antioxidants than white beans!

16. Garlic is an incomparable antibacterial agent that can even cope with E. Coli - E. coli. Allicin, released when cutting, chopping garlic, has an anti-inflammatory effect, lowers blood pressure and bad cholesterol levels.

Garlic+: Don't overcook the vegetable - after 10 minutes of cooking, most of the nutrients are lost.

17. Spinach contains antioxidants that are essential for eye health - lutein and zeaxanthin. The results of the research are unequivocal: spinach fights cancer more effectively than its other fruit and vegetable counterparts. In addition, it removes toxins from the body.

Spinach +: you can eat not only the leaves, but also the stalks of spinach - but only the young shoots.

18. Apples boast a unique composition of vitamins and microelements that have a beneficial effect on the human body at the cellular level. Enhancement of immunity, help in the work of the digestive system, thyroid gland, heart, cancer prevention - in general, it is not for nothing that the British say: "Two apples a day - and you will not need a doctor."

Apples+: Eat apples with seeds - they perfectly compensate for the lack of iodine in the body.

The one who said: “With a knife and a fork we dig our own grave” was right, referring to an improper, unbalanced diet, addiction to harmful foods. At the same time, it is entirely within our power to make life easier for ourselves, increase immunity, and help the body withstand various diseases.

It is entirely within our power to make life easier, increase immunity, help the body withstand various diseases. To do this, you just need to eat right, introducing into the diet the most useful - simple, affordable and inexpensive - food.

And for this you just need to eat right, introducing the most healthy foods into the diet as often as possible. Moreover, it is not difficult, since they are mostly simple, affordable and inexpensive. No wonder there is a proverb: "Schi and porridge are our food." The simpler the product, the less it is processed, the more useful it is. In general, as it often happens: everything ingenious is simple.

It's no secret that vegetables, fruits, cereals, milk, meat and fish contain a huge amount of valuable vitamins and minerals. Therefore, all of them should appear regularly in our menu. The world's leading nutritionists are still actively discussing which product is the most beneficial for the human body. Today's article will feature the best.

Apples

These fruits contain 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 Healthiest Product in the World."

The systematic use of these fruits tones the body, strengthens the immune system and improves the functioning of the cardiovascular system. According to scientists, people who eat one apple a 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 Healthiest Food in the World." 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 the 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 the best prevention of heart attacks and strokes. In addition, it is effective in the fight against staphylococci, pneumonia, hypertension, influenza and herpes.

Plus, garlic, the property of which is successfully used in alternative medicine, is indicated for people suffering from disorders of the nervous system. Due to the substances contained in it, it is a natural antibiotic.

Cauliflower

This vegetable contains a large amount of vitamins B, A, C, K, D and E. In addition, it is rich in carbohydrates, fiber, proteins, pectins, starch, natural sugars, purine compounds, organic and polyunsaturated acids.

Cauliflower recipes are available to any housewife; dishes from it are simple and easy to prepare. Therefore, dishes from it should appear in your diet as often as possible. Regular consumption of this vegetable helps prevent skin diseases and strengthens 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 this complex chemical composition that explains all the beneficial properties of this vegetable.

In addition, simple recipes are used for its preparation. You can make a lot of delicious dishes from cauliflower, so it is an integral 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 the high content of dietary fiber, cauliflower gives a feeling of satiety.

Fish

Scientists have found that daily consumption of thirty grams of this product halves the risk of a 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 most useful product”.

Just like 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 an increased concentration of 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 include 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 and strengthen their walls.

Carrot

This root vegetable is rich in many valuable vitamins and minerals. It contains a sufficient concentration of beta-carotene. When it enters the human body, this substance is transformed into vitamin A. Of course, carrots are not the most useful product in the world, but regular consumption of an orange root crop helps to increase 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 in the diet of people suffering from diseases of the kidneys, gallbladder and liver. Carrots are also indicated for increased acidity of the stomach and disorders of salt metabolism.

Broccoli

The composition of this vegetable contains a sufficient amount of proteins, fats and fiber. It is considered 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 content of the latter, it surpassed even an orange.

It is believed that regular consumption of this vegetable helps to reduce the risk of cancer. Broccoli is good for the heart. It accelerates the process of removing heavy metals and maintains a normal water and electrolyte balance.

Fresh stalks and florets of broccoli can safely claim the title of "healthiest low-calorie foods." Regular consumption of this vegetable helps to remove excess fluid, as well as improve skin condition. Therefore, dishes from this variety of cabbage are included in many diets.

Spinach

The tender 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.

A fresh product helps to remove toxins, while saturating the body with valuable substances contained in it. The fiber present in the leaves helps to maintain the stable functioning of the digestive system. Regular use of this plant promotes natural weight loss and strengthens the immune system.

Spinach has another unique property. It blocks the growth of tumors. Therefore, it is recommended to introduce it into the diet of people recovering from radiation therapy.

Milk and its derivatives

These tasty and healthy foods contain a sufficient amount of calcium, valuable proteins, lactose and easily digestible fats. It is believed that the regular use of milk itself and its derivatives contributes to the normalization of the nervous system. It also allows you to establish the proper 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 who are lactose intolerant, it is advisable to regularly consume natural yogurt. Skimmed milk is considered an excellent source of calcium, which is essential for preventing osteoporosis.

nuts

These healthy foods must be present in the diet of every person. They contain all the major classes of nutrients. Nuts are rich in carbohydrates, fats and proteins. They contain a sufficient amount 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 eat nuts are less likely to suffer from senile dementia, heart attacks and heart disease. These products nourish the brain and prevent the destruction of the membranes of nerve cells.

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, prostate enlargement 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 of children.

cereals

Buckwheat is considered the most useful. This low-calorie and easily digestible cereal is rich in many valuable vitamins and minerals. It promotes the removal of cholesterol and toxins. It is recommended to use it for people suffering from diabetes, obesity, diseases of the heart, liver and gastrointestinal tract.

Oatmeal is recognized as the second useful cereal. It helps to significantly reduce the risk of cancer, strengthen immunity and normalize metabolism. This easily digestible cereal is ideal for dietary nutrition. In addition, regular consumption of oatmeal improves the condition of bones and teeth.

Millet is shown to everyone who takes antibiotics for a long time. This cereal has general strengthening properties. It promotes the rapid elimination of toxins.

Rough sex semolina contains much less fiber and vitamins. But this is offset by the high nutritional value of cereals. It is indicated for people suffering from various diseases of the gastrointestinal tract. Since semolina contains a sufficiently large amount of gluten, it can cause allergic reactions.

Perlovka is recognized as the main cereal of athletes and people involved in heavy physical labor. This cereal is considered one of the best sources of phosphorus, which is necessary for increasing the speed of muscle contractions. It is equally well suited for allergy sufferers and those who want to lose weight.

Honey

This delicious product is considered a natural sugar substitute. Almost all valuable trace elements are present in natural bee honey. In its composition, it approaches the human blood plasma. This product is rich in biotin, pyridoxine, riboflavin and thiamine. It is considered an excellent source of ascorbic, folic and nicotinic acids.

High-quality natural honey has powerful bactericidal properties. In addition, it helps to speed up metabolism and enhance tissue regeneration. This product has a wonderful tonic, resolving 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 eliminates puffiness, improves blood circulation and normalizes blood pressure. It is recommended to include in the diet of those who suffer from diseases of the heart muscle.

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 around the contents of the shelves with an inquisitive eye, answer how many of the most useful products you found there. Take your time, take it seriously and do not confuse delicious, favorite and not very healthy foods for the body with sometimes not loved, but very useful. This means that the smoked sausage and a piece of yesterday's leftover chicken after dinner should be pushed aside. They are not useful products. Canned food, mayonnaise and ketchup will also go there. What is the result? Not many useful products have been found, right? Or not found at all?

Maybe, thoughtfully frozen in front of the refrigerator, you simply cannot be sure which of the products is healthy and which is not. Do not worry, 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 top 10 healthiest foods. According to scientists, these foods are the most useful at the moment. In fact, there are many more of them, but we want to talk about the very best, the useful properties of which are well studied and tested, so to speak, by time. These very, very healthy foods are quite affordable for everyone, they can be bought at 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 do not forget about them, let them be present in your diet and benefit your body.

Vegetables

Cabbage
By the amount of vitamin C, it overtakes oranges, and there is more calcium in it than in milk. Cabbage stimulates the production of red blood cells, promotes tissue rejuvenation, activates metabolism, regulates fat metabolism, lowers blood cholesterol, improves immunity and strengthens the heart muscle. Cabbage retains its useful vitamins that our body needs even when pickled. The nutritional value and benefits of sauerkraut are due to the high content of lactic acid, mineral salts and vitamins. And in this wonderful vegetable there is a lot of nicotinic acid, which gives a beautiful, healthy shine to the hair and strength to the nails. So do not deny yourself the pleasure of being beautiful and healthy, eat cabbage!

Carrot
By the number of useful substances contained in it, it does not lag behind cabbage. Therefore, they often act as an excellent duet in most cooked dishes. Carrots can be consumed in different forms - raw, boiled and stewed, fried, pickled ... To better digest carrots, eat them with sour cream or sunflower oil. But most often, chew it raw - this will strengthen the gums and significantly reduce the number of germs in the mouth. Carrots are famous not only for the content of the well-known vitamin A (carotene), which is also called the vitamin of beauty, but 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 the immune system, improve the functioning of the intestines, have 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 miracle vegetable is capable of, deserving not only respect, but also indispensable inclusion in the daily diet.

Onion or garlic
Just allies in the fight against various diseases. In fact, they are similar to each other in the presence of the same useful substances and the invaluable benefits that they bring to the body when we add them to many dishes without even thinking about it. It is about them that one can say with full confidence: "The spool is small, but expensive." Onions and garlic strengthen the immune system, lower blood cholesterol levels, come to the rescue in case of liver diseases and are simply indispensable for colds. Of course, eating onions and garlic is much healthier when raw, but not everyone dares to eat them raw every day - the smell is painfully 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 slices of onion, this will only have a beneficial effect on your body.

Fruits
There are an incredible amount of healthy fruits, and therefore to say that we need only one is not only wrong, but even somehow impolite towards others. Another thing is what kind of fruits we can afford depending on the price or season. Therefore, we consider two options that are quite accessible to us.

Apples - such relatives, in all respects useful and wonderful fruits. Remember the proverb: "One apple a day - doctors out of work?" As they say, you plucked 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 useful things. And, by the way, there are a lot of them. Eating apples slows down the growth of cancer cells, relieves inflammation, and normalizes the functioning of the stomach. And besides, apples are a real pantry of vitamins and minerals that are beneficial for the immune system and the human circulatory system.

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 both a healthy person and those who are prone to diseases of the digestive tract. They are quickly absorbed by the body, thanks to which they satisfy hunger. Bananas contain three natural sugars, namely fructose, glucose and sucrose, as well as the vitamins and chemical elements we need. But most importantly, bananas are champions in the content of potassium, which we need for the cardiovascular system, liver, brain, muscles and bone strength. If you, for example, tend 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 prolong life. In addition, beans are very unpretentious, and it will not be difficult to grow them on your site. This inconspicuous "prude" contains a high amount of vegetable protein and potassium, which is necessary for the good functioning of the heart and other vital organs, fiber - for the best functioning of the entire gastrointestinal tract. It is also extremely low in calories and high in antioxidants. The amount of bean proteins is superior to lamb, chicken and cottage cheese, is on equal terms 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, healthy teeth, nails, heart, brain and blood vessels, as well as an easily digestible protein that can replace the proteins of meat and fish. The best cottage cheese is, of course, home-made or bought on the market from a seller you trust. But if this is not possible, choose a product with the name “Cottage cheese” in the store, and not the “Curd product” that appeared on the shelves in abundance, you are unlikely to get the benefits that we are telling you about from it.

Vegetable oils

Olive oil , perhaps the most popular among vegetable oils, as it contains monounsaturated fatty acids, which are very good for the heart and fight cholesterol plaques. It can be added to salads, soups, cereals, many main dishes and even taken on an empty stomach. It protects the heart and normalizes blood pressure, helps strengthen bones, thanks to the vitamins A, D, E and K it contains, 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 of the gallbladder. Oleic acids, which are part of olive oil, help strengthen memory and have a beneficial effect on thought processes.

Fish
Just imagine - 30 grams of fish products per day or three "fish" meals during the 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, as it contains proteins, fats, extractive and mineral substances, and even surpasses the latter in terms of the ease of digestion of proteins. Among all types of fish, sea fish from cold seas is considered especially useful, for example, salmon , which is the champion in 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, overcome 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 necessary natural product in the diet, which increases the body's resistance to many infections, strengthens the immune system and is the best source of energy. Honey contains many vitamins, enzymes, microelements, organic acids and proteins. It is recommended to take it in the treatment of diseases of the liver, gastrointestinal tract, respiratory organs, and simply for general strengthening of the body. Add honey to tea, cereals, drink boiled water with the addition of honey before going to bed, this will help you fall asleep faster and rejuvenate.

nuts

The common people of Ancient Babylon were strictly forbidden to eat nuts, it was believed that these fruits strengthen the mind, and mob is useless. Today, fortunately, everyone can afford a handful of any nuts of their choice. Among all the diversity, preference is still given walnut , because it is a real storehouse of vitamin C. It is enough for an adult to eat only five walnut kernels to get the daily intake of vitamin C. However, they must be eaten slowly, chewing thoroughly, otherwise they will not be absorbed by the body. Walnut normalizes the level of acidity of gastric juice, normalizes bowel function. For people suffering from diabetes, high blood pressure, joint diseases, mastopathy and fibroids, walnuts are simply vital. To all its other positive qualities, one more important thing can be added - it has a beneficial effect on the nervous system, eliminating great nervous tension, due to which walnuts are advised to be used to stimulate brain activity, with headaches, impaired memory and attention, with sleep disorders and stress.

Green tea

Admirers of green tea every day becomes more and more. And no wonder, because this drink is very useful. Try to buy green tea in bulk, without additives, and not in bags, so that you can drink a really 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 the feeling of hunger and improves bowel function, reduces the risk of strokes, strengthens blood vessels, improves the immune system, lowers cholesterol and blood sugar, 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. Adding apple juice to green tea will give it an interesting taste. Pay attention to the fact that green tea is recommended for those who work a lot at the computer, as it is believed that it protects our body from harmful radiation.

There are actually a lot of healthy products, because everything that nature gives us is beneficial and creative: some help us maintain our sanity, others help us keep our bodies young. If you correctly combine all of the listed components in your daily diet, you will get the maximum benefit from them. Eat the healthiest foods ever!

Health to you and longevity!

Larisa Shuftaykina

Food is a source of energy for all the functions of our body and directly affects our body and mind at every stage of our life. There are many reasons why a healthy diet is important, including disease prevention, maintaining a healthy weight and quality of life. In our article today, you will be able to adopt 10 healthy foods that should make up the majority of your diet. The more you incorporate these healthy foods into your diet, the more effective your body will be at increasing lean muscle mass with regular exercise and avoiding fat gain.

What are the effects of this healthy food:

• muscle building
• Promotes weight loss
• Strengthens bones
• Fights cancer
• Improves immune function
• Fights against cardiovascular disease

Whole meals and snacks can be created from this wholesome meal, but it doesn't have to be. You just need to adhere to the following rules:

1. Include two or three of these foods in each of the three main meals of the day and at least one of these foods in each of the three snacks.
2. Combine these healthy foods in such a way that you get a combination of proteins, carbohydrates and fats with each meal.
3. Make sure you get some protein with every snack.

• Super strength: muscle building, appetite control
• Secret weapon: protein, monounsaturated fats, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus
• Fights against: obesity, cardiovascular disease, muscle loss, cancer
• Allies: pumpkin seeds, sunflower seeds, avocados
• Enemy: salted or smoked nuts (high sodium leads to high blood pressure)

You've probably heard of good fats and bad ones. Some are on your side, while others are just dirty. Fast food falls into the second category, but nuts are our saviors and healthy foods! They contain monounsaturated fats, which clear the arteries and help you feel full. All nuts are high in protein and monounsaturated fats. But almonds are king among nuts. Eating two handfuls a day of this wholesome meal (approximately 50 grams of almonds) can help you suppress your appetite, especially if you put them in your stomach along with a quarter liter of water!

Lentils, peas, hummus, beans.

• Super Strength: Muscle Building, Helps Burn Fat, Regulates Digestion
• Secret weapon: fiber, folate, iron
• Fights against: obesity, cardiovascular disease, colon cancer, high blood pressure
• Allies: no
• Enemies: Overcooked beans (high in saturated fat), baked beans (high in sugar)

Most of us have a very negative view of legumes (especially peas) because of their laxative effect. But they have a good effect on your heart. Plus, the more you add these healthy foods to your diet, the more you can control your hunger. Legumes are low in fat, rich in protein, fiber and iron - nutrients that play a critical role in building muscle and losing fat. Despite all the disadvantages of the effect of legumes on the intestines, they are healthy food and occupy one of the key steps in our today's hit parade of healthy foods on.

• Super Strength: Neutralize free radicals (molecules that speed up the aging process)
• Secret weapon: vitamins A, C and K, folate, beta-carotene, calcium and magnesium, fiber
• Fights against: obesity, cardiovascular disease, cancer, stroke, osteoporosis
• Allies: cruciferous vegetables (broccoli, Brussels sprouts), asparagus, bell peppers
• Enemies: none, as long as you don't fry or stew them

Vegetables are a healthy food that is "head to toe" packed with all the important and necessary nutrients for the body. For example, just one single serving of spinach provides the body with a daily dose of vitamin A and half of vitamin C. It also contains folate, a vitamin that protects against heart disease, stroke, and colon cancer. Broccoli is high in fiber and more packed with vitamins and minerals than any other food. If you are a fierce hater of the "greens", then just hide them. Make a puree of vegetables and add it to some kind of sauce. The finer you chop, the less taste, and the easier it is for the body to absorb nutrients.

Skimmed or low-fat milk, yogurt, cheese, cottage cheese.

• Super strength: strengthens bones, promotes weight loss
• Secret weapon: calcium, vitamins A and B12, riboflavin, phosphorus, potassium
• Fights against: obesity, cancer, osteoporosis, high blood pressure
• Allies: no
• Enemies: whole milk (high fat)

Dairy products are undoubtedly the most useful food product and contain the proteins, carbohydrates, amino acids we need, as well as many vitamins and microelements. But the most important and well-known component of any dairy product is, of course, calcium, which strengthens our bones, teeth and nails. Recent studies have found that people who consumed between 1,200 and 1,300 milligrams of calcium per day were able to lose twice as much weight as those who took less calcium. This mineral prevents weight gain by increasing the breakdown of body fat and prevents its formation.

Low-fat yogurt, cheese, and other dairy products can play a key role in your diet. But milk should be the main source of calcium for your body. Liquids take up a lot of space in the stomach, so the brain receives a signal that you are stuffed to capacity. A cocktail of milk and chocolate will help kill two birds with one stone - get a dose of calcium and curb cravings for sweets.

• Super strength: increase energy and sex drive, lower cholesterol, maintain blood sugar levels
• Secret weapon: complex carbohydrates and fiber
• Fights against: obesity, cardiovascular disease, diabetes, colon cancer
• Allies: high-fiber cereals
• Enemies: Sweet Crops

Oatmeal is another healthy breakfast food to stock up on the energy you need for the rest of the day, or two hours before your workout to give yourself the strength you need for exercise. For convenience, you should buy instant oatmeal, but unsweetened and unflavored. To enhance the taste, use milk and all kinds of berries. Oatmeal contains soluble fiber, which means it attracts fluids and stays in the stomach longer than insoluble fiber (like vegetables). Soluble fiber helps reduce blood cholesterol levels by interacting with digestive acid (which is made from cholesterol) and removing it from the body. When this happens, the liver must clear cholesterol from the blood in order to lower digestive acid and cholesterol levels.

Research has shown that oatmeal maintains blood sugar levels longer than many other foods, keeps your insulin levels stable, and ensures you don't feel hungry for the next few hours. This is good, because the spike in insulin production slows down the metabolism and sends a signal to the body that it's time to start storing fat. Since oatmeal breaks down slowly in the stomach, it causes fewer insulin spikes than foods like bagels. Just one single oatmeal for breakfast increases metabolism by 10%. Oatmeal increases free testosterone levels in the body, increasing your body's ability to build muscle, burn fat, and increase sex drive.

• Super Strength: Building Muscle, Burning Fat
• Secret weapon: protein, vitamins A and B12
• Fights against: obesity
• Allies: no
• Enemies: none

For a long time, eggs were considered pure evil and not a very healthy product, and doctors recommended "throwing eggs at passing cars", but in no case in your stomach. This is because just two eggs contain enough cholesterol to exceed your daily recommended allowance. But more and more research shows that eating one or two eggs a day won't raise your cholesterol. In fact, most of the cholesterol in the blood is made by the body from dietary fat, not dietary cholesterol. That's why you should take advantage of the benefits of eggs and their powerful protein composition.

• Super Strength: Boost Testosterone, Build Muscle, Burn Fat
• Secret weapon: protein, monounsaturated fats, vitamin E, niacin, magnesium
• Fights against: obesity, muscle loss, wrinkles, cardiovascular disease
• Allies: cashew, almond and olive oil
• Enemies: Sweet and trans fatty peanut butter

Yes, peanut butter has its drawbacks: it is high in calories. But it contains heart-healthy monounsaturated fats that increase your body's production of testosterone, which in turn helps build muscle and melt fat. In one 18-month study, people who used peanut butter in their diet were much better at shedding excess weight than those who followed a very low-fat diet.

A recent study from the University of Illinois showed that people who consumed monounsaturated fats before meals (in this case, olive oil) consumed 25% fewer calories at mealtimes. Peanut butter works exactly the same way because it's a quick and versatile snack - and it's delicious.

Such a diet, which includes the beneficial indulgence of peanut butter, will not leave you feeling hungry, is easier to follow, and will not make you a victim of junk food. Just one word of caution: Because of the high fat content, don't overeat on peanut butter. Limit yourself to 3 tablespoons a day. And don't forget to look at the label when buying peanut butter - choose only natural peanut butter, not brands that contain sugar.

• Superpower: heart protection, vision enhancement, memory enhancement
• Secret weapon: antioxidants, fiber, vitamin C, tannins (cranberry)
• Fights against: cardiovascular disease, cancer, obesity
• Allies: Most other fruits, especially apples and grapefruit
• Enemies: jam (lots of sugar)

Depending on the taste, any berries will be considered a healthy food. However, raspberries carry powerful levels of antioxidants, versatile compounds that help the body fight heart disease and cancer. Flavonoids in berries improve vision, coordination and short-term memory. One small cup of raspberries contains 6 grams of fiber and more than half the daily value of vitamin C.

Blueberries are also loaded with soluble fiber, which, like oatmeal, keeps you feeling full longer. In fact, it is one of the healthiest and healthiest foods you can eat. Blueberries beat 39 other fruits and vegetables in the antioxidant activity ratings. Strawberries contain another valuable type of fiber called pectin (as do grapefruits, peaches, apples and oranges).

• Super strength: building muscles, improving the immune system
• Secret weapon: protein, iron, zinc, (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium
• Fights against: cardiovascular disease, obesity, mood disorders, memory loss
• Allies: beef, lamb, chicken, fish
• Enemies: Sausages, Bacon, Pork, Ham (all fatty meats)

Protein is a classic muscle-building nutrient. It is the basis of any reliable nutrition plan. Turkey is one of the leanest meats you can find. Combines almost a third of the body's daily requirement for nicotinic acid and vitamin B6, contains a lot of zinc and iron.

Beef is another classic muscle building tool. But it also has a downside: it contains saturated fats. To further cut down on saturated fats, focus on (tuna and salmon) because it contains a healthy dose of omega-3 fatty acids as well as protein. These fatty acids lower the levels of the hormone leptin in the body. Recent studies show that leptin directly affects metabolism: the higher the level of leptin, the easier it will be for your body to store calories as fat.

Researchers studying the diets of two African tribes found that the leptin levels of the tribe that ate fish frequently were nearly five times lower than those of the tribe that ate mostly vegetables. Also, men who do not eat fish doom themselves to a 3-fold risk of developing prostate cancer than those who eat fish regularly. These are all omega-3s that prevent the development of prostate cancer.

• Super strength: prevents the body from accumulating fat
• Secret weapon: fiber, protein, thiamine, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc
• Fights against: cardiovascular disease, obesity, cancer, high blood pressure
• Allies: brown rice, whole grain pasta
• Enemies: processed baked goods (white bread, bagels, donuts)

Man always craves carbohydrates because the body needs them. The main thing is to consume those that have been least processed - carbohydrates in which the fibers remain intact. Grains like wheat, corn, oats, barley, rye are the seeds of cereals and are divided into three parts - sprout, bran and endosperm. The endosperm surrounds the sprout and is nutritionally hopeless. It contains starch, some protein and some vitamins. The sprout is a small part of the grain. While it is small, it has great nutritional power. The sprout contains proteins, oils and B vitamins - thiamin, riboflavin, niacin and pyridoxine. It also contains vitamin E and the minerals magnesium, zinc, potassium and iron. The bran is the third part of the grain and the part where all the fibers are stored. This is a coating around the grain that contains B vitamins, zinc, calcium, potassium, magnesium and other beneficial minerals.

So why this whole biology class?

Here's why: When food manufacturers process grain, guess which two parts of it they get rid of? That's right: bran, which contains all the fiber and minerals, and a sprout, where all the proteins and vitamins. What's left is the nutrient bankrupt endosperm (that is, starch), which is used to make bagels, white bread, white rice, and almost all other baked goods. Crazy, isn't it? But if you eat foods made from all three grains - whole grain bread, pasta, long grain rice - you get all the nutrients.

Whole grain carbohydrates play an important role in a healthy lifestyle.

In an 11-year study of 16,000 middle-aged people, researchers at the University of Minnesota found that eating three daily servings of whole grains could reduce a person's risk of death by 23% within ten years. Whole grain bread helps keep insulin levels low in the body, which prevents the body from storing fat. Carbs - the right kind of carbohydrates - are good for you.

Attention: food manufacturers love to cheat. Sometimes, after processing and stripping the wheat of all vitamins, fiber, and minerals, they use molasses to brown the bread and then put it on the grocery shelf with a label that says "wheat bread." It's a trick! In fact, real nutritious bread and other unprocessed foods will have the word "whole" - whole grain or whole wheat grain. Don't be fooled!

Are you eating right?

Preservation impeccable health and excellent well-being is impossible without proper nutrition. Both doctors and representatives of informal medicine advise to use healthy and natural products. A healthy lifestyle and malnutrition are just two completely incompatible concepts. And in order to rank yourself among those who care about their own health, you should not only follow what is on the daily menu, but also have a clear idea of ​​​​how certain food groups affect the body.

Vegetables are present in literally every menu of proper nutrition. This group of products includes not only fruits, but also roots, leaves, and tubers. There are fruits that are biologically classified as berries, but due to their taste and characteristics, they are actually classified as vegetables. Tomatoes are one notable example.

Value for health are any vegetables grown exclusively in a natural way. They are vital to man. Without them, the full functioning of cells, organs and tissues is impossible. This is due to the fact that they contain:

• trace elements and minerals;
• a small amount of vegetable protein;
• dietary fiber - fiber;
• vitamins.

The usefulness of fiber for humans lies in the fact that it contributes to the natural cleansing of the body. Against the background of a deficiency of this substance, decomposition products with toxins begin to accumulate first in the intestines, and then in other organs.

The list of vegetables that can be included in the usual diet is determined by which of them are the most accessible. In our latitudes these are:

Carrot

It is a valuable source of carotene - vitamin A, has high nutritional and antioxidant properties, stimulates the digestive processes and improves the quality of the blood.

Cabbage

The most useful are varieties such as white cabbage and broccoli. Cabbage contains a high concentration of fiber, several dozen trace elements, and vitamins. The vegetable culture is highly valued by doctors because it cleanses the blood of bad cholesterol, resists the development of malignant tumors, and increases the protective functions of the immune system. Cabbage is no less valuable for dietary nutrition.

Garlic and onion

Champions in the number of phytoncides that positively affect the immune system. These vegetables increase the body's resistance to bacteria, viruses, toxins.

Tomatoes

Herbal products, supporting all the vital functions of the body, also have a therapeutic effect, help in the treatment of dysfunctions, disorders of organs and systems. Their use on a regular basis allows you to resist the development of many pathologies and diseases.

Natural, fresh, unprocessed fruits are of great value for the endocrine, cardiovascular, and digestive systems. They also contain a large amount of fiber, and also normalize weight indicators. Fruits have a composition similar to vegetables and are an integral part of the diet.

The greatest value for a person is:

Apples

Rich in pectin, iron, fiber. The multicomponent composition endowed this fruit with the ability to stimulate the process of natural removal of harmful cholesterol and toxins, positively affect intestinal motility, and reduce weight if consumed regularly.

Bananas

Natural source of natural carbohydrates, fructose and potassium.

Avocado

It contains unsaturated fats, trace elements, vitamins, has an anti-carcinogenic effect, stimulates the production of collagen, and, therefore, helps to rejuvenate the body.

Fruits, on the recommendation of doctors and nutritionists, should be present in the daily menu, as they support the normal function of the gastrointestinal tract, vascular and nervous systems, and prevent many diseases. However, when choosing these products, preference should be given to those grown in ecologically clean regions, without the use of synthetic and chemical stimulants.

They have properties similar to vegetables and fruits, with the exception of the composition, in which vitamins, nutrients, trace elements predominate, and the amount of fiber is not so large. They are natural antioxidants that regulate metabolic processes in the body, have a great taste and are a product that can be consumed as an independent dish.

There are many useful berries for humans, including strawberries, cloudberries, cherries, sea buckthorn, raspberries, grapes, blueberries, black currants, game, cranberries, bird cherry. There are berries that are used as medicines and raw materials in the pharmaceutical industry for the production of herbal preparations.

beans

They contain vegetable high-grade protein, fiber, vitamins, antioxidants, microelements. Legumes do not contain harmful fats, but due to the presence of special substances, which, according to scientists, effectively resist the formation of abnormal cells, which subsequently form cancerous tumors.

The fiber present in them cleanses the digestive tract from the remnants of undigested food and toxins. Since legumes belong to the category of “complex” carbohydrates, they are digested rather slowly, but they saturate the body with a large supply of nutrients and provide it with energy for a long time.

nuts

Rich in iron, protein, zinc, carbohydrates, chromium, vitamins C, E and group B, they are hard-skinned fruits with nucleoli inside that can be eaten simply or used in a variety of dishes. Distinguished by excellent taste, nuts are able to give a feeling of fullness almost immediately after consumption, they are a ready source of energy.

Nuts are not just a tasty and nutritious delicacy, but also an excellent therapeutic tool in the fight against various ailments. Chestnuts, walnuts, hazelnuts, cashews, peanuts, and almonds are especially helpful.

Natural source of many valuable components and glucose. Collected in ecologically clean areas, prepared without the use of heat treatment, it has an antibacterial, immunostimulating, tonic, tonic effect. This natural medicine is recommended for use in vascular disease, digestive disorders, anemia.

Fish

It contains omega fatty acids, protein, phosphorus, has a beneficial effect on blood circulation, strengthens the immune system, helps to increase the concentration of useful cholesterol compounds, and belongs to products with high nutritional value. The most useful is fish from the salmon family.

Green tea

The drink obtained by brewing the leaves of the tea bush is a natural antioxidant that contains minerals, polyphenols and vitamin C. It has a beneficial effect on all organs and systems, and with regular use reduces the risk of strokes and stone formation. People who drink it constantly are less likely to suffer from heart and liver diseases, are less prone to caries and cancer.

Olive oil

Natural remedy for high cholesterol. The olive oil obtained as a result of the first pressing contains components such as oleic and linoleic acids, vitamins D, K, E, as well as many trace elements. Thanks to this composition, it is a scientifically recognized prophylactic against cancer.

Wholemeal bread

The main feature of unprocessed flour is that it does not contribute to weight gain, since it contains complex carbohydrates. In addition, it retains almost all the useful substances and vitamins that are present in cereals. Bread and other products made from such flour reduce the risk of developing diabetes, vascular pathologies, and digestive diseases.

Food is considered useful, in which vegetable products, fats, which are useful acids, and dietary protein are optimally balanced. Knowing about the valuable qualities of a particular food helps to choose a diet that will meet the needs of people involved in sports or suffering from any ailment. Having information about the benefits and harms of a particular product, you can easily determine which ones will help maintain health, and which ones, on the contrary, should be stopped.