Nutritionists have compiled a list of top 10 health foods that have the best effect on the functioning of the human body.
Experts constantly argue about the benefits of certain products: some argue that fruits must necessarily be in the diet of every person, others remind that they contain too much natural sugar; some say that dairy products are important for bone health, others that they are not absorbed by the body. Well, about these 10 products, everyone is unanimous: they are really needed and important.
Blueberries have superpowers, and no specialist dares to dispute this truth. There are at least 15 different types of phytonutrients known to found in these berries, and they are all potent antioxidants that, without exaggeration, affect every system in the body. Antioxidants are law enforcers that protect cells, tissues and muscles from damage and are important for cardiovascular and brain health.
Blueberries contain carbohydrates and fibre that improve digestion and are high in vitamins and minerals such as iron, magnesium, zinc, calcium, potassium, vitamins A, C and K. Consuming enough blueberries will help strengthen bones and cure disease heart and even cancer.
If you are looking for products that are minimum in calorie content and maximum in terms of the number of nutrients, then we have done everything for you. These are dark leafy vegetables. To begin with, they contain vitamins A, C and K, folate, potassium, magnesium, calcium, iron, lutein, and fibre.
Since there are many leafy vegetables, we advise you to first pay attention to kale. And all because of the antioxidants with which it is full. These beneficial substances prevent the development of heart problems and cancer. Kale also does another good job of lowering cholesterol levels. Since this cabbage is considered one of the key detox ingredients, it is good for the liver and digestive health.
There is not a single nutritionist who disagrees that avocados are the king of the healthy food list. This fruit contains vitamins such as K, C, B5 and B6, as well as a large number of minerals. Fun fact: Avocados contain more potassium than bananas, but not an ounce of sugar. Avocados are also rich in fiber, making them ideal for the digestive system.
What else should you know about this amazing fruit? It contains monounsaturated fats that act as protective membranes for cells, and when cells are rescues from the harmful effects of free radicals, they work better. What is the result? Perfect smooth skin, fast brain function, a lot of energy. By the way, keep in mind that a dark green avocado with a rougher skin contains more healthy fats and fewer carbohydrates.
Beans are a rich source of nutrients. They contain vegetable protein and fibre, which can lower blood cholesterol levels, control blood pressure and help maintain weight. It should be noted that representatives of the legume family play an important role in the functioning of the digestive system.
Nutritionists advise not to forget to include beans in the diet because they contain large amounts of iron, magnesium, potassium and zinc.
There is no controversy over garlic either. It is even ranked as a superfood caste due to its high content of the organic compound allicin, which has many medicinal benefits. Garlic fights off viruses, bad bacteria and fungus very well. It has been shown that the consumption of this herb during the period of illness shortens its duration.
If everyone knows about the anti-cold properties of garlic, then its ability to lower cholesterol and blood pressure is a novelty for many. In addition, it is high in vitamins and minerals (magnesium, B6 and C) and almost no calories.
Lemon is one of the favourite citrus fruits of all nutritionists. It consists of a huge list of vitamins and minerals, which are primarily aimed at improving the functioning of the digestive and immune systems, although they also affect overall. For example, the vitamin C in lemon is involved in collagen production and protects the skin from free radicals that can lead to cancer.
Experts remind that, in addition to the obvious functions, lemons help balance cholesterol levels and reduce inflammation. So drink water and lemon tea, use lemon juice as a salad dressing, or simply slice citrus into slices for an invigorating taste.
To begin with, these “babies” have omega-3 fatty acids and antioxidants that do everything to keep you healthy and happy. Interestingly, chia is 40% fibre, so your decision to add them to your menu on an ongoing basis will solve at least one problem – with digestion.
In addition, these seeds help to strengthen bones, as they are high in calcium and magnesium.
We do not perceive germinated seeds as a complete food, although they are worthy of this title. It should only be noted that they contain sulforaphane, an organic compound that affects the growth of anti-cancer enzymes in the body. Sprouted seeds also called “living food”, which speaks of their incredible benefits.
The best part about this news is that you can grow them at home: they do not need a lot of space and sunlight. Experts recommend seeds for broccoli, beans, peas, clover and radish.
Another exotic for our table – quinoa – has a lot of “usefulness”. For example, it contains plant-based protein (vegetarians and vegans should appreciate). We also want to say that it not just planted protein. But high-quality plant protein (which means that quinoa contains the ideal proportion of nine essential amino acids).
We also add that this grain contains such useful substances as magnesium, vitamin B, manganese, riboflavin, and fibre. These components help the body convert food into energy.
Salmon closes our list of the healthiest foods. Namely, wild salmon. It contains many times more omega-3 fatty acids and fewer toxins than fish grown on a farm.
Omega-3s are important to the body, as they cannot produce them by itself. What do these acids do? Reduce the risk of heart disease, “control” cholesterol levels, fight depression and cancer, and increase cognitive function. Salmon also contains amino acids, vitamin B and a protein that is responsible for skin glow, muscle tone and energy.