Delicious benefits. The healthiest foods for humans

The human body needs a daily intake of the complex nutrients, vitamins and minerals to be and hardy. Everything you need for this is contained in food. But not all of them are equally useful, and some can even be harmful, especially with improper heat treatment. That is why, when choosing a daily diet and compiling a menu, it is important to understand what food is good for health, and what kind of food is better to refuse altogether.

The Basics of a Healthy Diet

The US Department of Agriculture developed the Food Pyramid in 1992. Changes were regularly made to it, taking into account the recommendations of nutritionists, the last ones were in 2007. As a result, not only a new image scheme appeared (the pyramid is divided into segments, not steps), but also the main principles were updated, which are as follows:

• Variety of products;
• Moderation in eating;
• balance;
• Individual selection of products (taking into account allergic reactions and intolerance to certain substances);
• Regular physical activity.

An equally important element of the food pyramid is proper heat treatment.

The scheme is actively used all over the world as a basis for compiling a daily diet and is approved by the Institute of Nutrition of the Russian Academy of Medical Sciences. Based on this pyramid, all six food lines are compiled, which you can try to understand which must be healthy food.

List of useful products

The main feature of the nutrition scheme is that it is built on the principle of ratio (proteins, fats and carbohydrates). In accordance with this, the usefulness of the products included in it is determined.

First place

The list includes the most energetically valuable food:

• Any cereals (oatmeal, wheat groats of any grinding, oatmeal, pearl barley, rice) are slow carbohydrates, a source of coarse fibers and B vitamins;
• Vegetables and fruits are sources of vitamins and fiber;
• Greens (parsley, dill, rosemary) also contain a lot of dietary fiber that promotes good digestion.

Their total amount in the diet should be about 50%. Eating meals from complex carbohydrates is recommended in the morning.

Second place

The building material for the body is vegetable and animal proteins, which can be obtained from the following foods:

• Chicken, turkey;
• Lean beef and lamb;
• Legumes(chickpeas, beans, beans);
• Nuts and unrefined cereals.

About 30% of protein food should be consumed per day in order to replenish amino acid reserves in the body and promote muscle growth.

Third place

Unsaturated fats, which are a secondary source of energy, as well as fat-soluble vitamins and Omega-6 and Omega-3 fatty acids essential for the body. They are found in the following products:

• Vegetable oil (from avocado, sunflower, sesame, olives, grape seeds, rapeseed and others);
• Any seeds and nuts, walnuts are especially useful;
• Sea and river fish, seafood.

Their number in the daily diet should be about 20-25%.

Fourth place

All dairy products are in this group. They contain a large amount of calcium and vitamin D3, protein, but they are a source of saturated fat. The recommended amount per day is one to two servings.

The rest of the pyramid contains animal fats (pork, lard), butter. The same category includes simple carbohydrates- sugar, carbonated drinks, sweets, refined flour products (buns, bread, pasta). Based on these pyramids, you can easily create your own menu for every day, and you can keep your health strong for many years!

German scientists have compiled a list of the 10 most useful foods for human health!

Apples

According to the results of scientific research, this “native” fruit of ours is a storehouse of useful substances, containing a unique set of microelements that affect human health at the cellular level: potassium, magnesium, calcium, sodium, phosphorus, iron, copper, pectins, fructose, essential oils, vitamins A, B, C, P, etc. The spectrum of beneficial effects of apples is so wide that it allows not only to increase immunity and normalize digestion, but also to prevent the development of such serious diseases as cancer and heart disease.

The most important "wealth" of apples is dietary fiber, fiber. Regular consumption of them in food prevents constipation and contributes to the normalization of the gastrointestinal tract. Once in the blood, dietary fiber molecules help the body remove cholesterol, and this, in turn, is the prevention of the occurrence of diseases of the cardiovascular system. Pectins contained in apples bind toxins, salts of heavy metals and also remove them from the body.

Iodine deficiency, which has become a serious threat to public health, can also be reduced by apples, namely by their seeds. Eating the seeds of two apples, you fill the body's daily need for iodine. Doing this daily will help you get back to normal. thyroid gland harmonize the work of the endocrine system.

Eating apples stimulates work immune system body, increases its resistance to many diseases. Quercetin, found in apple peels, is a powerful antioxidant that helps fight free radicals, protects cells from damage, and prevents some forms of cancer.

A fish

The fact that fish should be included in the human diet has been argued by nutritionists for more than a decade. It is in the fish that substances are contained that help reduce the level of fats in the blood, take part in the regulation of pressure, help prevent diabetes, relieve headaches and joint pain in arthritis. Omega-3 fatty acids in fish and marine animals are able to thin the blood, thereby being a prophylactic in the fight against thrombosis. Even a small amount of oily fish or whale meat (from 1 to 10 grams) per day throughout the year can prevent strokes and reduce the risk cardiovascular diseases by 40%. Regular consumption of fish practically reduces the death rate from heart attacks to zero. In addition, fish is rich in substances such as calcium, potassium, iodine, sodium, phosphorus, magnesium, vitamins A, B1, D, E.

Fish proteins are almost perfectly balanced in terms of the composition of essential amino acids, contributing to the growth of a young organism. Fish proteins are rich in sulfur-containing amino acids, which enhance the detoxification function of the liver (neutralization of toxic substances) and prevent its fatty degeneration. But the lack of the essential amino acid tryptophan causes fish to eat, so it is recommended to consume it no more than 2 times a week.

Fish is an excellent prophylactic against colon or breast cancer. Eating fish improves immunity, improves memory.

Garlic

Garlic is very beneficial for health. In addition to its specific taste and the possibility of using it as a great flavoring seasoning, garlic has many useful and medicinal properties and is widely used in folk and traditional medicine for the treatment of many diseases and ailments. The composition of garlic includes nitrogenous substances, sodium, potassium, calcium, magnesium, silicic, sulfuric, phosphoric acids, vitamin C, D, B, phytosterols, extractives, volatile and essential oils. Due to its rich and curative composition, garlic has gastrointestinal, diuretic, diaphoretic, cardiovascular properties. Garlic can lower arterial pressure, and also has analgesic, wound healing, antimicrobial, antihelminthic, antitoxic, anti-tumor and antitoxic effects. Garlic is very useful for beriberi. Garlic also contains selenium, which is known for its antioxidant properties.

Garlic contains over four hundred different beneficial components, including many antioxidants, which have a number of positive medicinal properties. Garlic reduces cholesterol levels, thins the blood, lowers blood pressure, and has an anti-inflammatory effect. Garlic counteracts aging and clogging of not only the main, but also peripheral arteries. The therapeutic effect can be achieved with a daily intake of two or three heads of garlic.

Garlic thins the blood and is a natural antibiotic. It is very important that garlic strengthens the immune system very well, thereby increasing the body's ability to withstand harmful environmental influences. Garlic kills a wide variety of bacteria.

Garlic is added to many medical preparations. Preparations prepared on the basis of garlic effectively destroyed the malignant formations of cancer cells. however, it should be remembered that from prolonged use of garlic-based drugs, they begin to suppress the intestinal microflora and become the cause of its irritation.

Garlic is effective tool from colds. It is also recommended to use garlic for disorders nervous systems s, diseases of the genitourinary tract and organs, as well as for cleansing the body. The healing properties of garlic reduce the level of bad cholesterol in the blood. Garlic kills the cells of glioblastoma multiforme, a malignant brain tumor. Garlic has also been shown to have positive effects on the heart.

Strawberry

In terms of vitamin C content, strawberries are second only to black currants. Five medium-sized berries contain as much vitamin C as one large orange. And there is more folic acid in strawberries than in raspberries and grapes. And although strawberries are very healthy - be careful with chemicals and buy them in the season when they are grown without all sorts of fertilizers.

If you eat these berries every day, the immune system and vascular walls are strengthened. Strawberries have powerful anti-inflammatory and antimicrobial effects. Therefore, with a sick stomach, it is prescribed as a medicine.

Carrot

Carrots are called a pharmacy in miniature for the rare composition of vitamins and mineral compounds. Carrots are one of the best tonic, tonic and vitamin remedies. It is especially useful for women: it improves the motor function of the intestines, cleanses the face, strengthens the hair.

And yet the main value of carrots is in the content of carotene in it. As you know, getting into the human body, carotene is converted into vitamin A, one of the most useful for young women. In order to speed up this natural processing process, it is necessary, when eating raw carrots, to eat a small amount of fat - a dessert spoon of sour cream or vegetable oil. And when cooking carrots, you should add a sufficient amount of fat to the dishes. One of the most effective healing properties carrots is associated with strengthening the retina. No wonder all doctors in the world recommend introducing carrots into the daily diet for those who suffer from myopia, conjunctivitis, blepharitis, night blindness and eye fatigue.

### page 2

Pepper

Pepper has medicinal and healing properties. Pepper is widely used in folk and traditional medicine due to its healing composition. The composition of pepper includes many vitamins, minerals and useful substances necessary for the body. Pepper is very rich in vitamins, especially vitamin C (it is not inferior to lemon and black currant). It is enough to eat a small piece of raw sweet pepper, only 30 - 40g, to satisfy the daily requirement of a person. It is important that this vitamin in pepper is not destroyed for 70 - 80 days. The highest concentration of ascorbic acid (vitamin C) is found near the stem.

In addition, pepper fruits are rich in carotene and rutin, which has P-vitamin activity. In medicine, rutin is used as a means of strengthening the walls of blood capillaries. Peppers also contain vitamins B1, B2 and E. In peppers, vitamin C is combined with a large amount of vitamin P (rutin). This combination gives pepper a very useful property - pepper helps to strengthen blood vessels and reduce the permeability of their walls.

Hot pepper, thanks to its useful and healing properties It is widely used in folk and traditional medicine for the prevention and treatment of many ailments and diseases. Currently, pepper patches are widely known, which are great for colds, bruises, rheumatism, arthritis, muscle and joint pain.

Burning Bell pepper should be taken orally to normalize cerebral circulation. Hot pepper prevents the development of atherosclerosis, alleviates the condition with bronchial asthma, cough, sore throat, flu. Due to the presence of ascorbic acid (vitamin C) and vitamin P in red hot pepper, it helps to strengthen and cleanse blood vessels, pepper is used to lower cholesterol, improve blood circulation and cleanse blood vessels. A large amount of vitamin A allows you to use beneficial features pepper to improve vision and skeletal formation. Hot pepper slows down the growth of cancer cells, and the use of hot peppers is especially useful for ovarian cancer.

Bananas

Bananas are a fruit that nature has ideally adapted for human nutrition. They quickly satisfy hunger, as they contain easily digestible carbohydrates, three natural sugars: sucrose, fructose, glucose. As well as the vitamins and minerals we need.

Bananas are recommended for diet food. They contain malic acid and enzymes that are needed for the absorption of carbohydrates.
The banana is also unique in that it is the only fruit that can be eaten raw without causing flare-ups. peptic ulcer And chronic gastritis. These fruits neutralize acid, so they will save you from heartburn.
By eating a banana, we get vitamins E and C. And at least a quarter of the daily recommended dose of vitamin B6, which regulates blood glucose levels and calms the nervous system.

Green tea

Today, green tea is used in a wide range: from cosmetics and weight loss to treatment cancerous tumors and AIDS. And all thanks to the unique set of minerals, vitamins, carbohydrates, proteins, etc. contained in the dried tea tree leaf.

Let's start with minerals. Zinc, potassium, fluorine, iodine, manganese, sodium, phosphorus, silicon, calcium, iron, copper, even gold! And that's not all. Let's move on to vitamins. Vitamins C, B1, B2, B9 (folic acid), A (carotene), K, P and PP (nicotinic acid). So, according to the content of vitamin P, which is responsible for strengthening the walls of blood vessels, green tea has no competitors at all.

In total, the tea leaf contains more than 300 useful substances. In addition to vitamins and minerals, green tea contains alkaloids, essential oils, carbohydrates, organic acids, proteins, pectins ... Some of them, or rather their effects on the body, can be discussed separately.

A relaxing and soothing drink, green tea also contains a small amount of caffeine, which is considered a stimulant of the nervous and circulatory system. Green tea has less caffeine than black tea and even less caffeine than coffee beans. Therefore, the dose of caffeine in a cup of tea, if there is not chifir, of course, is less than the amount that stimulates brain activity and depresses blood vessels. That is, tea acts on our body gently, without shocks. And yet you should not get carried away with long and super-abundant tea drinking. Pleasure should be in moderation. And now about one more thing magical property green tea catechins. Instead of a painful diet, limiting yourself to something tasty, you can simply reduce the level of fat with the help of tea drinking. The beauty! Japanese scientists, after a three-month experiment conducted on a group of well-fed men, during which volunteers lost more than two kilos of weight, brought out the optimal "portion" of green tea - no more than 6 cups a day.

Now, after a slender figure, it remains to tidy up your skin. The antioxidants present in tea leaves bind and neutralize free radicals that cause aging and make the skin wrinkled. It is worth noting that many skin care products include green tea as one of the key ingredients. Even at home, it is quite easy to make a lotion, cleansing mask or tonic from green tea.

Today, the valuable biological properties of soy are recognized by scientists around the world, and products from it are becoming more and more popular every day. Soy products have been proven to:

1. regulate cholesterol levels and thereby reduce the risk of developing vascular and heart diseases;
2. increase the secretion of bile acids, which contribute to the dissolution of gallstones;
3. improve kidney function in diabetes;
4. normalize fat metabolism and promote weight loss; reduce alcohol intoxication and cravings for alcohol
5. have an anticancer effect, contribute to the removal of radionuclides from the body;
6. provide the body with all the essential amino acids, fatty acids, vitamins, minerals and fiber.

Milk

Milk is able to independently cause the separation of gastric and intestinal juices and is therefore indicated for emaciated and weak patients. In the treatment of obesity, milk "unloading" days are used, milk is given for poisoning with salts of heavy metals, acids, alkalis as an antidote, for atherosclerosis, hypertension, gout, liver and kidney diseases.
And although it is now known that in some cases milk is still contraindicated, for example, with low acidity of gastric juice, colitis with diarrhea, dysentery, nephrosis with edema, poisoning with phosphorus salts and phenol, and also due to a lack of lactase enzyme in the body of people of a number of nationalities, that breaks down milk sugar into lactose, which leads to milk intolerance, one cannot help but recall the saying given in the sacred book of the Persians "Zend Avesta", which directly says: "... our strength is in cows, our food is in cows, our clothes are in cows, our cows are our victory".

Medicinal properties milk is largely due to the presence in its composition of more than 160 compounds of various chemical nature, present in such ratios that provide high digestibility and assimilation of the product. The main part of milk is water, the amount of which in the milk of most mammalian species ranges from 83 to 89%. The composition of milk solids includes proteins - casein, albumin and globulin, containing all amino acids essential for the body, milk fat, in which about 140 fatty acids are found, distributed in milk in the form of fat globules with a diameter of 0.5-10 microns, milk sugar - lactose, which undergoes fermentation under the action of enzymes - lactic acid, propionic acid, butyric or alcohol, salts that are in milk mainly in a dissolved state in the form of ions and molecules and have a great influence on the physical properties of milk. Milk also contains enzymes - lipase, phosphatase, reductase, peroxidase, catalase, lactase and others, vitamins of groups B, C, D, E, PP, pigments (carotene, lactoflavin), trace elements - zinc, molybdenum, copper, manganese, cobalt and others, as well as gases - oxygen, nitrogen, carbon dioxide.

Many of these compounds the human body is not able to produce independently and at the same time they are absolutely necessary for him. Thus, a lack of at least one of the eight so-called essential amino acids - valine, leucine, isoleucine, phenylalanine, threonine, methionine, lysine and tryptophan - slows down the growth of the body, and often leads to illness.

Cherry juice

Cherry juice improves metabolic processes, strengthens the body, improves appetite. Folic acid and iron contained in cherry juice are useful for anemia, kakhetins and anthocyanins strengthen the walls of blood vessels. Cherry contains useful substances bioflavonoids, better known as vitamin P, which improves immunity and normalizes blood pressure. Vitamin P promotes wound healing, recovery after injuries. The peculiarity of cherry juice is its pronounced anti-inflammatory effect. The substances contained in it are effective in inflammation of the joints and act faster than the usual aspirin. Cherry is useful for the work of the heart, actively affects the circulatory and digestive processes in the body.

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 the benefits of sauerkraut are due to the high content of lactic acid, mineral salts and vitamins. And in this wonderful vegetable a lot 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 used in different types- 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 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 oncological diseases. 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.

Fruit
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 in relation to 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 we need and chemical elements. 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!

Dairy products

Cottage cheese 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 meat and fish proteins. 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 gallbladder. Oleic acids, which are part of olive oil, help strengthen memory and have a beneficial effect on thought processes.

A fish
Just imagine - 30 grams of fish products per day or three “fish” meals 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 diseases heart, 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 with diabetes, high blood pressure, joint diseases, mastopathy and fibroids, walnut is 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 advised to use to stimulate brain activity, with headaches, memory and attention disorders, 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 loose, without additives, and not in bags, to drink a truly valuable and healthy drink. Only real green tea contains antioxidants and is especially rich in vitamin C (2 cups of green tea equals 7 oranges). This amazing drink dulls 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

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. One of clear examples serve tomatoes.

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

Plant products, supporting all the vital functions of the body, have and healing 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 berries useful 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 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 palatability, 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.

A 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.

We have long been accustomed to the fact that, thanks to the wide range of products in stores and the information available, we have the opportunity not just to choose any food, but food that is good for our health.

Much has been written about the many positive properties that the consumption of spinach has on the human body. And indeed it is. It is one of those foods that contain the most beneficial nutrients.

And another lot important point- this plant can be easily bought in any market and in almost any store at an affordable price. Spinach can be bought fresh in the fruit and vegetable section. You can also buy it frozen.

Spinach can even be found in the form of canned products. The only thing left for us to do is not to forget to regularly eat this product in order to really feel the maximum positive effect for our health from it.

Benefits of eating spinach

Spinach kicks into action almost immediately, providing energy to the body as well as helping to fill your stomach without adding to your daily calorie intake. In this case, phytonutrients (so-called phytonutrients) should be taken into account.

The importance and benefits of these biocomponents of plant origin in the fight against cell aging-causing free radicals cannot be overestimated. Thus, by consuming spinach, you feed your body at the cellular level, adding energy, which helps you lose weight effortlessly.

Nutritional value of spinach per 250 grams of product (fresh green leaves):

Benefits of eating goji berries

Thanks to these berries, our immune system receives some support even from one serving of this product. Goji berries help to actively fight the spread of free radicals, the number of which increases due to external aggressive influences.

The amount of free radicals is also affected by the consumption of processed foods that do not supply nutrients to the body. The ability of goji berries to cope with overwork will be very valuable for many.

There is nothing surprising in the fact that the modern world requires us to work hard. Therefore, eating foods such as goji berries allows us, figuratively speaking, to increase this very time during which the body wears out.

Nutritional value of goji berries per 30 grams of product (dried berries are the most popular product):

Vitamin A - 170% of the required daily allowance.

Vitamin C - 20% (not as much as in citrus fruits, but not bad either).

Protein - 4 grams - an amazing amount of protein for a berry.

3. Salmon

Many also prefer the delicate (not so fishy!) flavor of salmon, which distinguishes it from other types of fish. One can only envy those regions where salmon is an absolutely familiar and common daily part of the diet.

However, as they say, not every salmon is equally useful! It is definitely worth limiting the use of smoked salmon, since fish cooked in this way contains fewer nutrients when compared, for example, with freshly baked salmon.

Benefits of eating salmon

For those of you who devote a lot of time to sports activity, salmon is an indispensable product that supplies muscle tissue with the necessary protein. An equally important point for all people is the presence of omega-3 acids.

The importance of these acids lies in the fact that they provide vital support to our cardiovascular system in general and the heart in particular. And here is another clear benefit - Omega-3 significantly improves brain activity and memory.

The main benefit here is not so much that it will now be easier for you to memorize poetry (although this too!), but that omega-3s reduce the likelihood of developing such a degenerative disease as Alzheimer's disease. In addition, these acids improve the appearance of your skin and hair.

Nutritional value of salmon per 100 grams of product:

Vitamin A - 9% of the daily value.

Vitamin B 1 - 13% of the required daily allowance (very good for the heart).

Protein - 20g - An excellent source of protein even for those athletes who work with weight lifting.

Vitamin PP - 42% of the required daily allowance (very useful for skin and hair health).

The healthiest food

If you haven't forced yourself to join the army of avocado fans yet, you should do it as soon as possible - you already lost a lot of time! Recently, this product has become more accessible and more popular in the fruit and vegetable department.

Avocados are of particular value (in fact, irreplaceable) for those who are really obsessed with a healthy diet. By the way, for beginners, choosing the right avocado can be a bit difficult (and you also need to eat it before this fruit goes bad).

At the same time, it is not at all necessary to eat an avocado every single day for your body to feel the benefits of this product. If you start adding avocados to your menu twice a week (yes, at least once to start!), this will be enough for a great start.

Benefits of eating avocado

One of the most obvious benefits of eating avocados (most often cited by avocado lovers) is that the fruit is an excellent source of healthy monounsaturated fats.

At the same time, it is very important to remember that this fruit contains a large amount of vegetable fats (unlike other fruits, where fats are much less or not at all). These fats will be a great help for those who are determined to fight excess weight.

Avocados also make us feel fuller for longer (and far from the satiety and fat we get from eating a cheeseburger). High carotenoid levels are good for eye health. In addition, avocado regulates glucose levels, which avoids critical changes in one direction or another.

Nutritional value of avocado per 100 grams of product (raw):

Monounsaturated Fat - 10g - This means that approximately 10% of an avocado is the so-called healthy fat.

Vitamin B 6 - 16% of what you need daily to maintain a normal metabolism.

Folic acid salt - 22% of the required daily value (excellent prevention of heart disease).

5. Quinoa

Quinoa, a favorite grain among vegetarians for many years, is gaining more and more popularity as one of the healthiest and tastiest foods. Quinoa often becomes a component of different dishes, and sometimes acts as an independent dish.

And even people who prefer whole-grain foods often turn their attention to quinoa (although this culture is not very popular with those who have cut grains from their diet altogether).

Until recently, not many people understood how to cook this product, since it could not be bought everywhere. But now you have a great opportunity to learn how to cook quinoa, as it can already be found in so many supermarkets.

Benefits of Eating Quinoa

Thanks to eating quinoa, our body receives high-quality protein without cholesterol and fats, which "penetrate" into our body with animal products. At the same time, we get the so-called smart carbohydrates, which do not lead to a significant increase in the glycemic index.

Due to this, our body is able to absorb these carbohydrates gradually, which does not subsequently lead to the formation of fat. Finally, this product, in principle, has a fairly moderate fat content.

Thus, you can include quinoa in your diet even when you are actively following your weight loss plan. On top of that, quinoa is a great way to keep your calorie intake low, as long as you keep an eye on it too.

Nutritional value of quinoa per 250 grams of product:

Fat - 1.9g - Low in fat and calories, quinoa is a top diet food.

Folic acid salt - 10% of the required daily value (useful for maintaining heart health).

Protein – 4.4g – Relatively high protein for grains.

Broccoli, as an integral part of a healthy diet, has become increasingly appear on our menu. Sometimes it is used to literally "heal" each particular meal.

Broccoli has an excellent ability to retain its beneficial properties, provided, of course, that you have not fried it in oil or dipped it in lard. It must be doused with boiling water so that this product retains its nutritional value as much as possible.

And if you have the idea to buy broccoli, then there are not so many options in which form this useful plant is sold: most often you can buy it raw in the fruit and vegetable department or frozen.

Benefits of eating broccoli

The fiber found in broccoli has an extremely beneficial effect on our digestive system. In addition, broccoli is an excellent alternative to dairy products in terms of the amount of calcium necessary for the body.

As for vitamin C, just one serving of broccoli is enough to get your daily intake of this substance. And this is great news, because it is thanks to this that we have a chance to strengthen our immunity, avoiding many diseases.

Broccoli also contains some vitamin K. Perhaps not so much that it plays a key role in strengthening our bones. But it is quite enough for our eyes and hearts. In addition, it plays an important role in cancer prevention.

Nutritional value of broccoli per 100 grams of product:

Vitamin C - 150% of our daily value, that is, you can not worry about other sources of this vitamin.

Vitamin B 6 - 10% of what is needed to regulate metabolism throughout the day.

Fiber - 2.6 g - maybe not so much, but this is already a tenth of the daily norm.

The healthiest nut

Let's start with the fact that almonds are a great snack between meals. It gives you a feeling of satiety and also energizes you. This product is especially useful in the morning when you need a boost of energy to start your day.

When choosing an almond, it is very important to buy a "clean" product; in other words, never buy almonds that have had a certain amount of salt added to them, or that have been toasted with oil.

Almonds should be dried in a dry frying pan or baking sheet. Raw nuts are also helpful. But here it is very important not to overeat this product, as it is really very tasty and satisfying. When you start eating almonds, the "seed effect" can come - it will be hard to break away from it.

Benefits of eating almonds

Almonds are very often advised to those who are engaged in fitness or just go to the gym. These nuts are a great way to nourish your muscle tissue. There are also a number of other useful properties, thanks to which almonds should be part of the daily menu.

Almonds have an excellent and pronounced preventive effect, reducing the likelihood of a heart attack. This wonderful product is able to significantly reduce the level of low-density cholesterol (bad cholesterol) produced by the body.

On top of that, almonds are a great source of so-called healthy fats. Thanks to this, almonds are able to have a beneficial effect on the functioning of our brain. Also, this product is useful for strengthening teeth and bone tissue.

Nutritional value of almonds per 100 grams of product (raw almonds):

Protein - 21 gr - perfectly contributes to the growth of the so-called lean muscles.

Vitamin B 2 - 59% of what you need during the day to replenish energy stores.

What could be simpler than beets? Meanwhile, beetroot is a unique product, as it contains substances that are contained in it and only in it! First of all, we are talking about red beets, and not the ones that are sold in pickled form, used for the classic Greek salad.

There is one nuance that stops many from eating beets often. The fact is that red beets take a long time to cook, which is very inconvenient, given the current trend to reduce the time spent on cooking. Yes, and in principle, people consider beets, rather, as an ingredient, and not a separate dish.

In fact, everything is not so scary - and beets do not take so long to cook, and many different recipes exist (you can easily find them on the Internet - visual and useful). In other words, the health benefits of beets are worth your time and effort!

Benefits of eating beets

Did you know that the boron found in red beets can boost your sexuality in a big way as it affects testosterone and estrogen levels. And in principle, this element gives a feeling of cheerfulness and an influx of energy.

By eating beets regularly, you are doing a huge service to your brain - and not only because this product supplies it with essential nutrients. The fact is that beets play an important role in regulating blood pressure.

Beets contain a wide range of vitamins and minerals. That is why it is recommended to make vegetable cocktails from this vegetable crop. Consuming them on a regular basis will allow you to always maintain required level nutrients in the body, and without excess fat and calories.

Nutritional value of beets per 250 grams of product:

Folic acid salt - 27% of what we need daily for the prevention of cancer and heart disease.

Magnesium - 6% of what the body requires daily to maintain the required level of energy.

Vitamin C - 8% of the daily requirement, and therefore it is necessary to use other products from this list to compensate for the need for this substance.

9. Sweet potato (yam)

The sweet potato is a very useful fodder crop that has an ancient world history of being eaten by many peoples of the world (although it is believed that it came to us from Peru and Colombia).

The first thing that housewives love it for is its ease of preparation. And even if you don’t know how to cook at all, you will definitely be able to cook the tubers of this plant (even if it’s an experiment). In addition, it is very satisfying and contains a lot of vitamins.

Sweet potatoes are also a source of fiber, which is considered essential for normal digestion. Sweet potatoes can be added to other dishes; it can be eaten raw, cooked from it porridge, jam and many other dishes.

Benefits of eating sweet potatoes

Sweet potatoes have many beneficial properties for the human body, but the most famous are the following characteristics: sweet potatoes reduce the risk of a heart attack, and help maintain youthful skin.

In addition, this product is an excellent tool for normalizing the functioning of the immune system, and is also able to charge our body with vigor and energy when consumed regularly.

Sweet potatoes provide the human body with a variety of antioxidants that help to avoid numerous health problems caused by an increase in free radicals. That is why sweet potatoes are consistently included in such lists, regardless of the country and climatic conditions.

Nutritional value of sweet potatoes per 100 grams of product:

Vitamin A - 384% - almost four times the recommended daily allowance!

Vitamin C - 33% of the amount of this powerful antioxidant needed by our body.

Protein - 2 grams - an excellent source of vegetable protein.

The healthiest vegetable

It makes no sense to dispute the fact that most people are aware of the health benefits of tomatoes. human body. And the more research is carried out in the world aimed at studying this vegetable, the higher the tomato's ranking among the healthiest foods becomes.

It is impossible to name only one reason why it is worth eating tomatoes, since all the reasons available are equally important for our health. Among other things, it is a very convenient food product that has found the widest use in cooking.

Tomatoes can be put in a salad, various sauces can be prepared from them; you can even just toss tomatoes into a blender to make a fruit or vegetable smoothie. But you should refrain from using ketchups, despite the fact that they also have tomatoes in their base.

Benefits of eating tomato

The reason why the tomato is so respected in the cuisine of most countries, and also constantly recommended by nutritionists, is more than good. Let's start with the fact that the tomato is a prophylactic against cancer.

Regular consumption of tomatoes, thanks to the combination of minerals and vitamins, is also an excellent help in the prevention of cardiovascular diseases. Contained in a tomato and a whole range of phytonutrients most in demand by our body.

One of the main antioxidants in tomato, which is believed to play a key role in fighting the development of cancer, is lycopene. Its peculiarity lies in the fact that lycopene becomes even more useful in cooked tomatoes than in raw vegetables.

Nutritional value of tomatoes per 100 grams of product:

Vitamin A - 17% of the daily value of this powerful antioxidant.

Vitamin C - 23% of the daily requirement.

Vitamin B 6 - 5% of the daily value of this substance, which helps the absorption of food.

11. Brauncol (kale or kale)

For a long time, people didn't make much of a difference in terms of health benefits between kale and spinach. However, browncol definitely deserves its own place in the list of the healthiest foods on the planet.

Although this cabbage is not as common as spinach, kale is gradually becoming a very popular crop everywhere due to its beneficial properties. In some parts of the world, kale is considered the most important food product in terms of health importance.

Kale can be used as a side dish, just like spinach. Due to the wide spectrum of vitamins contained in cabbage, this product is often recommended as a smoothie ingredient. And some even prefer kale to all other greens due to the fact that they like the taste of this non-heading cabbage.

Benefits of eating kale

One of the biggest reasons why kale is gaining ubiquity in cooking is that it's super filling without any extra calories or fat (kale is worth a look for those who are trying to lose weight!).

Brauncol contains sufficient amounts of fiber, iron and vitamin K. Due to the presence of the latter antioxidant, kale can often be recommended in food to provide an anti-inflammatory effect.

At the same time, we are talking not only about the preventive effect - feces help to significantly reduce the symptoms that accompany various inflammations. This product directly counteracts a number of different diseases, and also helps to restore and maintain the necessary level of alkali in the body.

Nutritional value of kale per 100 grams of product (raw):

Vitamin A - 206% - double serving of the daily value.

Vitamin C - 134% - twice as much as needed during the day.

Protein - 4.3 g - an excellent source of vegetable protein.

Berries are generally a great source of antioxidants, but raspberries are the most prized due to their high concentration. In addition, it is perfectly preserved throughout the year if you freeze this product.

Raspberries can also be an important member of various culinary ensembles. This berry can be eaten separately, or you can make it an invariable ingredient in your smoothies, since raspberries are just a storehouse of vitamins and minerals.

Raspberries are loved by children, but in some regions it is quite difficult to find these berries at a reasonable price even in season (not to mention imported colorized raspberries!). However, the benefits of this product are so great that it makes sense not to save on your health.

Benefits of eating raspberries

For those who are jealous of the deviation of the arrow on their scales, raspberries are an indispensable product due to their low fat content, as well as high fiber content. At the same time, nothing much needs to be changed in the diet.

But even if you don't care too much about being overweight (perhaps because you don't have it), eating raspberries is a great way to deliver a variety of antioxidants to your body that help you fight back. free radicals.

Raspberries, as a healthy food product, maintain the normal state of the body as a whole. This berry can be separately recommended to those who suffer from arthritis, as eating it regularly helps fight inflammation.

Nutritional value of raspberries per 100 grams of product:

Vitamin C - 44% of our daily value. Only one raspberry can help provide the daily requirement of this substance.

Calcium - only 2% of the daily value (but you can eat less milk).

Iron - 4% - not much, but it can be compensated with the help of other products from this list.

healthy food

13. Hyacinth beans

Hyacinth beans (also called dolichos or simply black beans) are the only legumes worthy of being included in this list of the healthiest foods on the planet. This is one of the most ancient types of this culture.

Black beans have been used in Mexican and Spanish cuisine for hundreds of years. Despite this, only relatively recently the whole world has discovered the beneficial properties of hyacinth beans.

Dolichos are now a popular dish in many restaurants. Use hyacinth beans in your diet as well, as this will help you not only diversify your menu, but also eliminate less healthy foods from it.

Benefits of Eating Hyacinth Beans

It is considered quite natural that fruits and vegetables are a source of antioxidants. However, the fact that black beans also contain quite a few of these substances is surprising. Dolichos, in principle, can become part of any diet, as a source of "correct" carbohydrates.

These carbohydrates are absorbed more slowly, so the feeling of satiety lasts longer. As a result, this product allows you to stabilize blood sugar levels. This is a very important point for those people who suffer from diabetic disease.

Among other things, hyacinth beans are an indispensable food for those who are struggling with being overweight. Dolichos also contain fiber, which helps regulate the processes that normalize our digestive system.

Nutritional value of hyacinth beans per 100 grams of product:

Calcium - 6% - an alternative source of calcium to dairy products.

Protein - 8.2 g - Another way to replenish your protein supply with plant-based proteins.

Fat - 0.3 g - low fat content will be useful for those who are forced to control their weight.

It's usually not easy to meet a person who doesn't like watermelons at all; this annual plant, whose morphological similarity to the berry is noted by scientists, is usually liked by almost everyone, especially children.

But who would have thought that this summer-autumn delicacy is one of the healthiest foods in the world? After all, this is not always the case when it comes to sweet-tasting things. However, watermelon contains a huge amount of nutrients (it's easier to say what is not there!).

And yet: when eating watermelon, it is very important not to overdo it. And not at all because of the load on the bladder, but because of the content of easily digestible sugars. A large amount of ripe watermelon can negatively affect the level of insulin in your blood.

Benefits of eating watermelon

Given the craze for watermelons during their ripening season, it's safe to assume that this is a really healthy product. But what is so good about it for our health? In case you didn't know, watermelons have higher levels of lycopene than tomatoes.

This fact already makes watermelon a powerful weapon against the risk of heart disease and cancer. In addition, watermelon is a source of many other vitamins that effectively prevent the rapid aging of body cells.

Watermelons are virtually fat-free, so you can eat them guilt-free on even the most restrictive diet (given the sugar warning above). There are also calcium, magnesium, sodium and other trace elements in watermelons.

Nutritional value of watermelons per 100 grams of product:

Vitamin A - 11% - quite a noticeable amount that should not be neglected.

Vitamin C - 14%.

Fats - 0.1 g - practically "fat-free" vegetable dessert.

Grapefruit has almost always been valued as an element of a healthy diet, for which this type of citrus fruit was included in the list of foods recommended for people who have undergone heart surgery.

But this fruit has many other useful properties, because of which it can be safely used in your menu not only as a certain dessert, but also as an element of a full breakfast, and even as a snack between main meals.

Grapefruits are not only useful. They are freely sold in markets and supermarkets along with other fruits. They go well with other fruits, which, despite not being included in this list, also bring certain benefits to the body.

Benefits of eating grapefruit

High levels of vitamin C and carotenoids - for this alone, grapefruits are worth the money that we pay for them. The reason these citrus fruits are considered a great breakfast item is because they fight all the free radicals we have.

If grapefruits become a regular part of the daily diet, the chances of resisting the development of various cardiovascular diseases are greatly increased. Eat them every day, and then you can resist various degenerative diseases and the occurrence of cancerous tumors.

Grapefruit nutritional value per 100 grams of product:

Vitamin A - 23%.

Vitamin C - 52% - almost half the daily value of this useful antioxidant.

Fiber - 1.6 g - is considered a very good source of fiber useful for digestion.

Asparagus is a perennial plant. Young shoots of this vegetable crop are used for food, which are characterized by a significant content of useful minerals and vitamins. It is thanks to them that asparagus is simply obliged to appear regularly on your table.

Asparagus is an excellent side dish that complements any type of meat (by the way, we recommend lean varieties) and fish. The taste of this product is reminiscent of green peas, and therefore familiar to many of our conservative eaters.

The best way to cook asparagus while retaining all the nutrients is steamed asparagus. It is also added to soups, salads and many diet meals. Asparagus is sold raw but is also available frozen.

Benefits of eating asparagus

Asparagus is a wonderful food product that is able to neutralize various toxins accumulated by the body. In addition, asparagus has a diuretic effect, which also allows you to remove toxins and excess fluid from the body.

Thanks to the variety of vitamins and minerals contained in asparagus, this product has a beneficial effect that can slow down the aging of the body - but only if you eat it on a regular basis.

Nutritional value of asparagus per 100 grams of product:

Vitamin A - 20%.

Protein - 2.4 g - a good source of vegetable protein.

Fiber - 2 g - it seems that not so much, but this should not be neglected (especially against the background of other useful components).

The healthiest food

Many people cannot stand sea kale until they try this product, which has extremely beneficial properties for the health of the body. Indeed, these brown seaweeds are more familiar to those who always prefer seafood.

Seaweed can now be bought in almost any supermarket. And this is not surprising - people are increasingly purchasing this product as a source of useful nutrients, various macro- and microelements.

It is recommended to buy a small amount of the product, as sea kale does not keep for a long time in the refrigerator. This product is especially recommended for use in areas where there is a significant deficiency of iodine in the water.

Benefits of eating seaweed

Seaweed is undoubtedly a useful product. At the same time, each person can find something useful for himself. The main thing is to get really seaweed, and not nutritional supplements from seaweed, which are trying to replace this product.

Particular attention is drawn to the calcium contained in seaweed - the amount of this element in seaweed is even greater than in dairy products! Some say that this product contains almost all the useful substances from the periodic table.

Seaweed really contains an incredible amount of vitamins and minerals. There are a lot of them in products that grow on the ground. But since this product comes from sea ​​water, it differs somewhat in the specificity of phytonutrients that are beneficial to health.

Nutritional value of seaweed per 250 grams of product:

Folic acid salt - 396 mcg - quite a lot, so you should not lean too much on this product.

Vitamin K - 145 mcg - covers the entire daily requirement, that is, one meal of seaweed per day is enough.

Sodium - 513mg - this makes the product unsuitable for those who follow a low-salt diet.

We are talking about ordinary cabbage, which is widely used in agriculture around the world. Despite the fact that our ancestors knew about the benefits of this product, even now various studies are discovering new beneficial properties of cabbage.

You can talk endlessly about the wide use of cabbage in cooking. These are delicious vitamin salads, and the use of cabbage in first courses, and numerous recipes in which cabbage plays the role of an independent dish.

And what about sauerkraut, the benefits of which have also been said a lot! Moreover, even cutlets can be cooked from cabbage. The only thing that can be advised is to cut the cabbage into smaller pieces so that it cooks faster and is better absorbed.

Benefits of eating cabbage

The fiber found in cabbage is the best way to force our digestive system to work in the optimal mode for it. The juice from the leaves of this product has been used for generations to treat gastritis and ulcers.

Cabbage also contains antioxidants, the benefits of which have already been said a lot in this article. And thanks to the presence of phytonutrients such as glucosinolates, cabbage can prevent or even stop the development of cancer.

Regular consumption of cabbage in food improves appearance skin (thanks to the same all-powerful antioxidants). Particular attention should be paid to this product for those who have high cholesterol levels.

Nutritional value of cabbage per 250 grams of product:

Vitamin C - 61% - such a high level of this vitamin is comparable only to the level of this substance in some citrus fruits.

Folic acid salt - 11%.

Protein - 1.3 g - not so much, but quite suitable as an alternative source of vegetable protein.

21. Eggs

It is probably impossible to imagine the breakfast of many millions of people on planet Earth without such a simple and common product as eggs. At the same time, in various dubious publications, designed, it seems, for scandals, articles periodically appear about the terrible harm that eggs supposedly bring to health.

In fact, there is no grain of truth in this, since the eggs familiar to all of us are really one of the most beneficial products for our health on the planet. Moreover, for a long period of time this fact was not given as much attention as it deserves.

Eggs are an excellent, inexpensive source of low-calorie protein, various nutrients, and even vitamins. Regular consumption of a moderate amount of chicken eggs is only good for the body.

Benefits of eating eggs

Despite the fact that eggs contain low-calorie protein, they perfectly saturate the body. At the same time, the feeling of satiety persists for quite a long time, which makes this product an ideal basis for any breakfast that allows you to "survive" without any problems until lunch.

Eggs are involved in increasing the level of so-called good cholesterol; thanks to this product, we have a chance to regularly strengthen teeth and bone tissue. In addition, eggs contain polyunsaturated fatty acids of the Omega-3 series.

These acids, along with vitamin B 12 , vitamin D and choline (vitamin B 4 ), make eggs an indispensable food that can stimulate brain activity with these natural nutrients.

Nutritional value of eggs per 250 grams of product:

Protein - 6 gr - the same low-calorie protein.

Folic acid salt - 23 gr - for brain health.

Vitamin A - 4% - for eye health.

Iron - 4% - helps deliver oxygen throughout the body.

Useful properties of seeds

These small seeds are quite a new product in our market. At the same time, they quickly conquer it due to the large amount of nutrients and fiber. For a seed of this size, this product provides an enormous amount of health benefits.

The other good news is that these seeds can be used in a wide range of recipes, so they can be made an integral part of your daily healthy diet.

chia seeds can be eaten by allowing it to settle in water or milk beforehand. They can be added to puddings, baked goods, smoothies, and even quick-fried foods as a source of fiber. Chia seeds are not only healthy, but also delicious.

Benefits of eating chia seeds

Chia seeds are a good source of antioxidants that slow down the aging of our body by helping it at the cellular level. The fiber contained in these small seeds is extremely important for the digestive system.

In fact, it can be quite difficult to eat enough foods daily to meet our body's minimum fiber needs. And this is where chia seeds come to the rescue.

Nutritional value of chia seeds per 250 grams of product:

Dietary fiber - 38 gr.

Protein - 16 gr - a great option for vegetarians.

Calcium - 63% - for strong and healthy bones.

23. Bananas

If we talk about one of the tastiest sources of nutrients, which, in addition, contains potassium and fiber, then it is, of course, bananas. Given their undoubted benefits, this product could not be included in this list of so-called super foods.

Bananas are considered by many to be a great and healthy alternative to ice cream (as long as they are also frozen, of course). Unlike many fruits (banana, by the way, everyone calls a fruit, although morphologically it is close to berries), this fruit quickly saturates and is great for snacking.

Benefits of eating bananas

These same substances make it possible for us to feel full for a long time after eating a banana. This is especially helpful for athletes. Bananas also contain a variety of antioxidants and nutrients.

The potassium in this product is very beneficial for the heart, especially when it comes to regulating blood pressure. Potassium is absorbed directly into the blood through the intestinal wall and then distributed through the cell wall throughout the body.

Banana nutritional value per 250 grams of product:

Potassium - 9% of daily allowance.

Vitamin B 6 - 33% of the daily requirement.

Vitamin C - 17% of the daily requirement.

Magnesium - 8% of the daily requirement.

Copper - 10% of the daily requirement.

24. Blueberry tall

Tall blueberry (or tall blueberry) is a plant that originates from North America and is grown both as an ornamental plant and as an edible berry. We are interested in the second application of this culture.

This type of blueberry is a low-calorie source of nutrients that can easily be included in the list of products under this article, as it is extremely high in healthy vitamins and minerals.

In fact, these small dark blue berries contain the most nutritional elements of any berry on our planet. Due to the numerous minerals, blueberries have a healing effect on the entire body.

Benefits of eating blueberries

The main antioxidants present in blueberries are flavonoids. Among other things, this group of plant substances helps to fight excess weight. Blueberries also improve brain activity, normalize blood pressure, put in order the work of the cardiovascular system, participate in the formation of bone tissue, and so on.

The nutritional value of high blueberries per 250 grams of product:

Fiber - 4 gr - to improve digestion.

Vitamin C - 24% DV for immune system health.

Vitamin K - 36% of the daily value for bones and some body functions.

Magnesium - 25% of the daily requirement (supports metabolic processes in the body).

The site provides background information for informational purposes only. Diagnosis and treatment of diseases should be carried out under the supervision of a specialist. All drugs have contraindications. Expert advice is required!