100 healthy foods. Top Healthiest Products in the World
the most useful products
Publishing house "Mann, Ivanov and Ferber"
Moscow, 2014
Dear reader!
Perhaps every person, even if he does not belong to a healthy lifestyle and is not specifically interested in the principles of proper nutrition, knows that the daily diet should be varied, and fruits and vegetables are pure benefits. A large number of people, trying to eat right, make a salad from cucumbers and tomatoes, buy carrots (they contain vitamin A!), oranges (vitamin C), apples, pears, potatoes... Although wait a minute, potatoes contain starch, perhaps it is not particularly healthy ?.. In the summer, the list increases due to southern fruits and berries from the garden; in the fall, watermelons are brought. At any time of the year, buckwheat, oatmeal and soup (any kind) do not remain forgotten. In general terms, the average healthy menu is usually limited to this number of foods and dishes. Perhaps this is why “healthy food” sometimes seems tasteless and uninteresting. In addition, it still does not satisfy a person’s daily need for vitamins, micro- and macroelements. But in fact, the list of healthy and, most importantly, tasty products is much wider.
We published this book because we wanted to show how many products we don’t notice on store shelves and how tasty and healthy they can be
100 useful products that we will talk about in this book. Sometimes within one article we will mention two or three related products, for example, cherries or olives, etc. Vegetables and herbs, fruits and berries, meat and fish, dairy products and nuts, legumes and cereals and others less healthy products, many of which are well known to you, some are undeservedly forgotten, and some, perhaps, are still little known in our country. But they are all affordable and can be found in almost any supermarket.
We chose the culinary principle of classifying products. Therefore, tomatoes were placed with vegetables, watermelon and melon - with fruits, etc. Although, of course, from the point of view of biology, a tomato is a berry, but legally, according to the documents of manufacturers and importers, it is a fruit (as, by the way, are carrots, cucumbers and even ginger in jam). Scientifically, zucchini is also a berry, but according to culinary tradition it is classified as a vegetable. Let's not deviate from this rule.
We have highlighted several of the most striking properties of each product that we indicate
V In the “Why should you eat it” section, we share tips on choosing the “right” product in the store and recommendations for eating it fresh or as a ready-made dish. Pay attention to the recipe section at the end of the book - these are simple
V cooking and healthy dishes that can diversify any table.
In this book we talk about the 100 most useful products. But there are many more of them. Don’t be afraid to go beyond your usual menu, gradually expand the boundaries of what is tasty and healthy, achieving a varied, balanced diet.
Your body will thank you!
AND LEGUMES |
NUTS, SEEDS, | DAIRY | |
DRIED FRUITS | PRODUCTS | USEFUL |
AND ANIMALS | PRODUCTS |
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HEALTHY
VEGETABLES AND GREENS
An essential attribute of the meal
promoter of a healthy lifestyle - vegetables and herbs.
While it is possible to live without eating animal products, there is simply no complete substitute for vegetables.
O the cleansing and rejuvenating properties of greens and vegetables help normalize blood circulation and digestion, help bring your figure into excellent condition: due to their low calorie content, they are considered the main dietary products, and the large amount of fiber contained in many vegetables normalizes intestinal function and eliminates
Green foods are also rich in phytoncides - substances with a strong antimicrobial effect. Having bactericidal, anti-inflammatory and anti-allergenic properties, vegetables and herbs help prevent the development of diseases of the cardiovascular system, cancer, and cataracts.
IT'S ALL ABOUT THE COLOR
Many nutritionists insist that vegetables in a person’s diet should not only be varied, but also colorful. The fact is that natural phytochemicals - potassium - plant substances found in vegetables - are not only responsible for their bright color, but also help in the fight against many ailments. Phytochemicals act as antioxidants and help destroy free radicals, dangerous molecules that destroy healthy cells in the body. Red vegetables (tomato, red pepper, radish) are rich in the carotenoid lycopene, which protects us from cancer, and the flavonoid anthocyanin, which maintains cardiovascular health and improves memory. Yellow and orange vegetables (carrots, sweet potatoes, pumpkin, yellow peppers) are a rich source of vitamin C. Thus, beta-carotene is a provitamin of vitamin A that is beneficial for vision and skin, and beta-cryptoxanthin strengthens the respiratory tract and reduces the risk of developing lung cancer .
Red cabbage, red onions, eggplant and other burgundy-purple vegetables get their color from anthocyanidins, which strengthen the heart muscle and reduce the risk of strokes, and also resist infectious diseases. Ellagic acid contained in purple vegetables helps the body in the prevention of almost all types of cancer.
Asparagus and spinach, cucumber and zucchini, broccoli and peppers, Brussels sprouts and cabbage, dill and parsley, green onions and leeks - all these types of vegetables and herbs contain the well-known chlorophyll. A balanced diet is impossible without the gifts of nature, filled with chlorophyll, because it is green plants that give us vigor and a positive attitude. Green vegetables help prevent certain types of cancer, neutralize the harmful effects of ultraviolet rays, fight heart and vascular diseases, and strengthen vision.
Unhealthy vegetables, of course, do not exist - if we are talking about fresh vegetables, and not about fried potatoes or tomatoes in ketchup. Fresh vegetables and herbs contribute to the rapid absorption of protein foods: meat, poultry, fish, eggs and legumes. Including at least 500 grams of vegetables
V daily diet, we significantly replenish our body’s reserves of vitamins and minerals.
Although when consuming any products, you need to take into account individual intolerance and doctor’s recommendations
V In case of serious illnesses, reasonable consumption of vegetables and herbs is only beneficial. Close attention to this or that vegetable or herb should be treated only in individual cases. For example, if you have problems with blood sugar levels, you will have to reduce your consumption of starchy potatoes and sweet potatoes, and if you have peptic ulcers of the digestive system, it is better to exclude greens that irritate the intestinal walls from your diet.
B A Z I L I K
Basil (they say its name comes from the Greek word basileus - “king”) enjoyed popularity back in Ancient Greece and Ancient Rome, which it has not lost to this day: it is impossible to imagine Italian pasta or pesto sauce without this aromatic herb. “Worthy of kings,” basil was used not only as a spice, but also as a medicine.
HOW TO CHOOSE
Fresh basil leaves should be firm, dark green to deep purple, and free of black or yellow spots.
A dark border on the leaves indicates that they are frostbitten.
HOW TO COOK
Basil, like any other herb, is most valuable when eaten fresh. But so that the essential oils contained in it get into dishes and do not remain on the cutting board, it is better to tear basil leaves rather than cut them. Since ethereal
oils are easily destroyed when heated, greens should be added to the dish at the end of cooking. Few people know that basil is used not only in fresh, frozen and dried form; it is also salted. Basil leaves are added to salads, dressings, sauces and gravies, and drinks are flavored with its seeds. Basil perfectly enhances the taste of meat, fish, and seafood, and its combination with tomatoes has long become a classic.
WHY SHOULD IT BE EATED FOR?
– strengthening the nervous system
– protection against infections
– normalization of blood clotting
Basil can rightfully be placed on the podium for its vitamin K content, which helps strengthen the body’s skeletal system and ensures blood clotting. However, it is precisely because of the latter property that basil is contraindicated for people taking anticoagulants: the blood-thinning effect of these drugs is blocked by vitamin K.
Basil owes most of its healing properties to the content of essential oils that kill harmful microorganisms. Being a natural antibiotic, this plant will effectively protect the body from many bacteria.
al and viral infections. In addition, basil is a natural sedative. No wonder dishes with this aromatic herb are recommended for people prone to insomnia or stress.
Basil will not only calm the nerves, strengthen bones and protect against harmful microorganisms, but also support visual acuity. The natural pigment lutein (and its isomer zeaxanthin) contained in it will help your eyes remain sharp for many years to come.
In addition, basil is a so-called mild spice, which means its use is not contraindicated for children.
What kind of products cannot be found on the shelves of our stores now! Their range increases every year, but the quality leaves much to be desired. Which foods can be considered the most dangerous and which are the healthiest? In this article we will talk about foods that are harmful to our body, introduce you to the mechanism of addiction to harmful foods and explain the cause of many diseases caused by poor nutrition.
The most harmful products
Chewing candies, pastilles in bright packaging, lollipops- all of these are, without a doubt, harmful products. Not only do they all contain a huge amount of sugar, but also chemical additives, dyes, substitutes, and so on.
Chips, both corn and potato– very harmful to the body. Chips are nothing more than a mixture of carbohydrates and fat, coated with dyes and flavor substitutes. Eating French fries will also not bring anything good.
Sweet carbonated drinks- a mixture of sugar, chemicals and gases - to quickly distribute harmful substances throughout the body. Coca-Cola, for example, is a wonderful remedy for limescale and rust. Think carefully before putting such liquid into your stomach. In addition, carbonated sweet drinks are also harmful due to their high concentration of sugar - the equivalent of four to five teaspoons diluted in a glass of water. Therefore, you should not be surprised that, after quenching your thirst with such soda, you will be thirsty again within five minutes.
Chocolate bars– this is a huge amount of calories combined with chemical additives, genetically modified products, dyes and flavors. Remember the Snickers boom of the perestroika period. The huge amount of sugar makes you want to eat the bars again and again.
Special article - sausage products. Even if we imagine that paper is no longer added to sausages, minced mice are not used in sausages, all the same, sausages, sausages, and other meat delicacies remain one of the most harmful products in the modern gastronomic assortment. They contain so-called hidden fats (pork skin, lard, internal fat), all of which are veiled by flavorings and flavor substitutes. The development of genetic engineering undoubtedly plays a huge positive role in medicine, but it also has a downside. The negative is that more and more food manufacturers are switching to genetically modified raw materials. So sausages, sausages, and sausages are 80% (!) made from transgenic soybeans. Not only sausages and sausages are harmful; fatty meat itself is not a healthy product for the body. Fats bring cholesterol into the body, which clogs blood vessels, which accelerates aging and increases the risk of cardiovascular diseases.
Mayonnaise. Prepared at home and used, figuratively speaking, by the gram, it does not bring much harm to our body. But as soon as we start talking about factory-produced mayonnaise, or about dishes containing mayonnaise, then we should immediately put up a “Danger to Life” sign. Mayonnaise is a very high-calorie product; in addition, it contains a huge amount of fats and carbohydrates, as well as dyes, sweeteners, substitutes, and so on. Therefore, think twice when adding mayonnaise to fried potatoes. A special concentration of harm is in shawarma, generously flavored with mayonnaise, in hamburgers, sandwiches with mayonnaise.
Diseases of the heart and blood vessels, stomach and intestines, metabolic disorders and obesity - this is not a complete list of side effects that come from the habit of flavoring food with mayonnaise.
Harmful products include not only mayonnaise, but also ketchup, various sauces and dressings, presented in a wide range on the shelves of our stores. The content of dyes, flavor substitutes and genetically modified products in them, unfortunately, is no less.
It is worth bringing to one point foods that are generally unsuitable for food: instant noodles, numerous instant soups, mashed potatoes, instant juices such as “Yupi” and “Zuko”. All this is pure chemicals that cause undoubted harm to your body.
Salt. A healthy adult needs only 5 grams of salt per day. We, as a rule, eat much more - 10-15 g of salt! At the same time, its excessive consumption causes the development of cardiovascular diseases, kidney diseases, the accumulation of toxins and, accordingly, the appearance of malignant tumors. Elderly people, as well as those who suffer from heart and kidney diseases, should eat no more than 2 g of salt per day, and it is better not to add salt to food at all.
Alcohol. Even in minimal quantities it interferes with the absorption of vitamins. In addition, alcohol itself is very high in calories. It’s probably not worth talking about the effect of alcohol on the liver and kidneys; you already know everything very well. And you shouldn’t rely on the fact that a certain amount of alcohol is beneficial. All this occurs only with a reasonable approach to its use (rather rarely and in small doses).
What are the consequences of eating unhealthy foods?
Poor nutrition is known to be the hidden cause of most human diseases. Eating fatty foods leads to weight gain. The abundance of food containing a large number of substitutes and dyes gradually poisons the body, but also causes addiction. We would like to especially draw your attention to the fact that by consuming junk food, the so-called “warning system” about incoming poison stops working in the body. Yes, yes, the effect of many substances added to products by modern manufacturers is comparable to the effect of poisons. Your body receives poisons in small doses, gets used to them and no longer sends alarm signals, expressed by skin rashes, or nausea, or dizziness.
A person's feeling of fullness diminishes over time. This is due to boiled food. It has a special effect on the gastrointestinal tract, dulling the feeling of fullness. Rough plant foods stimulate the digestive system. Therefore, plan your daily diet in such a way that it includes as many raw vegetables and fruits as possible.
Not only the quality of the food consumed is important, the quantity is also important. An incorrect diet also has a harmful effect on the functioning of the body - being at work all day, a resident of a modern city eats normally only once a day in the evening, and even before bed. Thus, a person seeks to satisfy his strong hunger. The feeling of fullness comes only half an hour after the start of eating. It often turns out that by this time a person has already eaten too much, much more than the body needs.
Poor nutrition is a direct road to obesity, heart disease, and gastrointestinal diseases. Before eating anything from the list above, think twice. Harmful foods shorten a person’s life and poison the body. Think about your future and the future of your children.
The most useful products
Nutritionists around the world are still debating which foods are healthy and which ones are best avoided. This debate has been going on for hundreds of years, but all doctors and nutritionists unanimously agree on the benefits of some products.
Apples. Healthy and wonderful fruits in all respects. Firstly, the acids contained in apples help fight putrefactive bacteria, so apples are very good for the stomach. They are also useful for the functioning of the cardiovascular system. Secondly, apples contain a substance (quercetin) that slows down the growth of cancer cells. Nutritionists also recommend eating one or two apples for an afternoon snack to replenish essential microelements. And the variety of varieties allows you to satisfy even the most demanding taste.
Onion. Onions are not just a healthy product, but also a panacea for all diseases. Every day we add onions to almost all dishes on our table, but we don’t even think about what a storehouse of vitamins, minerals and trace elements both root onions and their green shoots contain. Onions have a beneficial effect on the functioning of the liver, thyroid gland, and cardiovascular system. It improves immunity and treats colds.
Onion juice can be used to treat a runny nose; if you put grated onion on your heels at night, you will forget about your cold in the morning. This healing effect is achieved due to the special substances present in onions - phytoncides. These substances inhibit the proliferation of pathogenic microorganisms and are capable of completely destroying them. It is worth noting that onions practically do not lose their medicinal properties even during heat treatment. Therefore, you have many options to ensure that your body is supplied with useful substances all year round and, moreover, at a very low cost.
Garlic. Just like onions, garlic is rich in nutrients and is just as strong in the fight against colds. In addition, garlic normalizes the flora of your stomach, killing harmful microorganisms. This product is also useful because it reduces cholesterol in the blood. Of course, garlic is much healthier in its raw form, but after heat treatment, garlic loses its unpleasant odor. On days when you can avoid close contact with people, eat a couple of cloves of fresh garlic, this will have a beneficial effect on your body.
Carrot. Carrots contain a lot of vitamins: A (carotene), which is also called the beauty vitamin, B1, B2, B3, B6, C, E, K, P, PP, minerals (potassium, calcium, sodium, magnesium, iron, copper, iodine , phosphorus, cobalt, etc.), it also contains enzymes, fructose, glucose, lecithin, amino acids, proteins and starch. It is recommended to eat it for diseases of the heart, liver, gall bladder, kidneys, high acidity of the stomach, salt metabolism disorders and various inflammatory processes. Carrots also prevent the development of cancer, improve blood formation and are very good for vision.
Nuts. It would take the entire space of this article to list all the beneficial substances contained in nuts. Nuts are rich in both vitamins and minerals. They increase potency in men and libido in women - a kind of natural Viagra. Nuts are also good for the heart, for vision, and reduce the risk of diabetes by 25-30 percent. Nuts can serve as both an additional ingredient in a dish, adding piquancy to it, and as an independent snack that allows you to “kill the worm.”
Fish. If you constantly - at least three times a week - include fish instead of meat in your menu, you can significantly reduce the risk of developing and exacerbating heart disease (atherosclerosis, coronary disease and others), as well as the level of cholesterol in the blood. At the same time, in its nutritional and culinary qualities, fish is not inferior to meat (it contains many substances useful for the human body - from 13 to 23% proteins, as well as fats, extractives and minerals), and even surpasses it in the ease of digestion of proteins.
Milk. Milk, as well as fermented milk products, are very beneficial for the body. Milk contains much-needed calcium that strengthens bones. Pregnant women are advised to drink a glass of milk daily to maintain calcium levels. Fermented milk products, or rather the bacteria they contain, normalize the functioning of the gastrointestinal tract.
Green tea. Drinking green tea every day is not just a fashion statement, it is very good for your health. Green tea reduces the risk of strokes and improves the immune system. Of course, we are not talking about tea bags. To drink a truly healthy and healthy drink, buy only loose tea and preferably produced in countries where the use of chemical additives is prohibited.
Honey. Honey is extremely useful: it increases the body's resistance to many infections and has bactericidal properties. It is recommended to take it in the treatment of diseases of the liver, gastrointestinal tract, respiratory system, etc. This wonderful natural product contains many vitamins (C, K, E, P, group B), enzymes, organic acids and proteins, and among microelements - the whole periodic table: potassium, calcium, manganese, chromium, sodium, nickel, silicon, magnesium, iron, copper, silver and others.
Bananas. A unique fruit that also boasts unique properties. Bananas relieve stress and replenish lost strength. They contain a huge amount of vitamin A, C, in addition, bananas contain a quarter of the required daily dose of vitamin B6. Bananas normalize intestinal function and miraculously replace laxatives. The iron contained in bananas increases the level of hemoglobin in the blood. On top of that, the beneficial properties of this product include normalizing the activity of the cardiovascular system, providing the brain with oxygen, and neutralizing increased stomach acidity. But do not forget that the energy value of a banana is 90 kilocalories per 100 grams, so those who are worried about their waist should not get too carried away with bananas.
Olive. Both black and green olives have a lot of nutrients, vitamins and microelements that are beneficial for the body. For example, olives are especially generous with vitamin E, as well as iron. Olives can be eaten as an independent dish (black olives sprinkled with lemon juice and sprinkled with coarse red pepper are especially good for breakfast, for example), and in dishes (a few olives will add piquancy to pickle soup and add a subtle taste to salad). It is also beneficial to eat olive oil. Try to make all your salads based on it. In addition to the beneficial properties of olives, as food, they also have aesthetic properties - they can be used to decorate any dishes very beautifully.
In addition to olives, it is also rich in vitamin E avocado. It also contains a lot of potassium, which is necessary to prevent hypertension.
It is not enough to know which foods are healthy and how they are beneficial; it is also important to take into account the characteristics of your body and regulate nutrition taking into account these very characteristics. Proper and balanced nutrition can work wonders. Hello!
MORE ON THE TOPIC
5 most unsafe and cheapest products
People most often buy cheap food products to save money, or memories of the difficult 90s are firmly ingrained in their heads. But is it actually economical, given the negative health consequences and not the cheapest medical services?
We studied the beneficial properties of foods known to mankind and selected the 50 most delicious and healthy. For example, nutritionists recommend having ginger, eggs and beans on your table.
Vegetables and greens
Asparagus. It is valued for its low level of carbohydrates and calories, easy digestibility and a whole range of vitamins (K, B1, B2, B9, C, E, A, PP) and macro- and microelements (zinc, potassium, magnesium and iron).
Sweet pepper. Or, as we are used to calling it, bell pepper. Not only is it a bright, crunchy and slightly sweet vegetable, but it is also an excellent source of antioxidants and vitamin C.
Broccoli. These dark green inflorescences are useful both fresh and frozen: they easily give a head start to many vegetables in terms of protein, fiber and vitamins K and C.
Carrot. The main source of carotene, necessary for human cell growth and healthy skin, mucous membranes and eyes.
Cauliflower. Contains more protein and vitamin C than regular cabbage. Vitamins A, B, PP, calcium, potassium, phosphorus, iron and fiber have a positive effect on intestinal microflora and can protect the gastrointestinal tract from ulcers and cancer.
Cucumbers. They are almost 95% water, making them one of the lowest calorie vegetables. Contains little fat, protein and carbohydrates. Despite this, cucumbers are rich in vitamins and nutrients (especially potassium).
Oleg Iryshkin
We all know that vegetables need to be eaten daily, because they contain vitamins and fiber (such food is considered healthy). The downside is the quality of the products. For example, many vegetables accumulate pesticides and excess nitrates. Therefore, it is better to remove the skin from tomatoes and cucumbers before eating. The second pitfall is the incorrect cooking time. For example, grains should be cooked until al dente, but many people overcook them, thereby destroying the chemical structure of the product.
Garlic. An indispensable vegetable in the fight against colds. When garlic cells are destroyed, allicin is formed - one of the strongest antioxidants, which has a bactericidal and fungicidal (destroys fungus) effect.
Ginger. Ginger root has a complex composition with a large number of useful substances, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immunostimulating properties.
Anna Ivashkevich
private nutritionistThe chemical composition of ginger root is unique: vitamins B, C, A, E, K, calcium, magnesium, sodium, phosphorus, iron, manganese, copper, selenium. It stimulates the digestive system and brain activity, fights inflammatory diseases well, and can even reduce toxicosis during pregnancy.
Curly cabbage (kale). This species undeservedly remains in the shadow of broccoli, cauliflower and white cabbage. Grunkol, or kale (as curly cabbage is also called) contains all the necessary amino acids, vitamins, omega-3 fatty acids and fiber. If these arguments are not enough for you, then we will simply add that in terms of nutrient density it has no equal among all green leafy vegetables.
Onion. Like garlic, it is primarily valued for its bactericidal and anti-inflammatory properties. It is rich in iron and potassium, which have a positive effect on the cardiovascular system, vitamins B and C and many minerals. Onions retain almost all their beneficial properties even after cooking.
Tomatoes. The eternal debate about whether a tomato is a berry, a vegetable or a fruit seems to have been resolved in favor of the latter. Be that as it may, Senor tomato contains not only vitamins A, B2, B6, E, K and various microelements, but also a powerful antioxidant - lycoline, which has an anti-cancer effect.
Sweet potato. Sweet potatoes, despite their high glucose levels, are recommended for diabetics because they can stabilize blood sugar levels. Sweet potatoes contain no fat at all, and their proteins and carbohydrates are better absorbed than regular potatoes.
Green beans. Unlike bean seeds, these green beans are not as rich in protein, but they do contain many vitamins, folic acid, fiber, magnesium and potassium. Thanks to this, they improve digestion and can reduce blood sugar levels and the risk of heart attack.
Fruits and berries
Apples. A fruit that you can always take with you for a quick snack at any time, wherever you are. They are valued for their high fiber, vitamin C and antioxidant content.
Avocado. They differ from other fruits in that they consist of 77% healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C - available.
Bananas. Not only is it one of the world's most popular berries (yes, banana is a berry, not a fruit) and a favorite post-workout food, but it's also the best source of potassium, as well as fiber and vitamin B6.
Blueberry. One of the most powerful sources of antioxidants of any food. And you probably have known about the benefits of blueberries for vision since childhood.
Oranges. All citrus fruits have long had a reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.
Strawberry. It is beneficial for the body not only due to its low carbohydrate and calorie content, but also vitamin C, fiber and manganese.
Cereals
Lentils. A very tasty and filling variety of legumes, one of the best sources of plant-based protein, vitamins and fiber.
Oleg Iryshkin
Ph.D., doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-FitLentils are the oldest crop. It is rich in plant proteins and complex carbohydrates, which can keep you full for several hours. Lentils are rich in vitamins: C, B₁, B₂, B₃, B6, B₁₂, as well as many minerals. Plus, lentils contain fiber, which improves intestinal function and serves as food for beneficial microflora.
Beans. In terms of the quantity and digestibility of proteins, it can be compared with meat and fish. Due to the huge amount of vitamins, macro- and microelements, this product is recommended for dietary nutrition for heart failure and diseases of the kidneys, liver and gastrointestinal tract.
Brown rice Thanks to minimal processing, brown rice contains more fiber, magnesium and vitamin B1 than regular rice. Doctors often classify it as a dietary product and note a positive effect on blood sugar levels, blood pressure and the prevention of colon and pancreatic cancer.
Oats. This cereal, in addition to the numerous minerals and vitamins that are included in its composition, is valued for its high level of fiber (over 30%) and beta-glucans, which reduce the level of “bad cholesterol”.
Quinoa. Does not contain a single gram of gluten, only healthy fiber, magnesium and plant-based protein. Quinoa is an incredibly filling food that can be one of your best allies in the fight against extra pounds.
Nuts and seeds
Almond. These nuts are full of vitamin E, antioxidants, magnesium and fiber. Nutritionists say that almonds help in the fight against excess weight and speed up metabolism.
Chia seeds. The favorite product of the ancient Aztecs has become popular among vegetarians in recent years. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and the required daily dose of magnesium, manganese, calcium and other nutrients.
Coconut. Coconut pulp is a source of not only fiber, but also medium fatty acids that will help you lose weight.
Macadamia. Not the most popular nut in Russia, it differs from its fellows in its high level of monounsaturated fats (the healthiest) and low levels of omega-6 fatty acids (not the healthiest). It costs no more than hazelnuts and is sold in large supermarkets; you just need to carefully inspect the shelves.
Walnuts. Just 7 nuts a day (no more, they are very high in calories) can improve human immunity and reduce the risk of cardiovascular diseases. They contain almost all the vitamins, minerals, organic acids and fiber necessary for the body.
Peanut. These beans (which many people mistakenly think of as nuts) are rich in antioxidants, nutrients, and can help you shed a few extra pounds. The main thing is not to replace whole peanuts with peanut butter, otherwise everything will turn out exactly the opposite. However, you should also not get carried away with roasted peanuts under any circumstances.
Sweets, baked goods and dressings
Dark chocolate. The sweetest item on our list contains half of the daily requirement of iron, magnesium, manganese and antioxidants required by the human body. Recommended for people with high blood pressure.
Oleg Iryshkin
Ph.D., doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-FitThe most beneficial is dark chocolate with a high content of cocoa beans and minimal sugar content. Thus, cocoa beans contain antioxidants that eliminate the harmful effects of free radicals. However, when including chocolate in your diet, you need to know when to stop and not consume this product in excess quantities that go beyond the calculated biological balance of nutritional components and individual daily caloric intake.
Anna Ivashkevich
private nutritionistThe simpler the composition of dark chocolate, the better. Ideally, it should contain cocoa mass, cocoa butter and powdered sugar. The percentage of dark chocolate depends on the amount of cocoa mass, for example, 99% is the largest amount of cocoa. This product is rich in potassium, magnesium, phosphorus and contains small amounts of vitamins B and E. Its consumption helps stabilize cholesterol levels and improves mood (due to reduced cortisol production). The average daily serving of dark chocolate should not exceed 25 grams.
Multigrain bread. Western nutritionists advise eating bread made from sprouted wheat grains with the addition of legumes. It will be difficult to find it in our stores, so we offer regular multigrain bread as an alternative.
Homemade bread. If you want to eat healthy bread, you have to make it yourself. But homemade bread will definitely not contain gluten, and the amount of carbohydrates will not be as high as in regular bread.
Apple cider vinegar. Indispensable not only when preparing a salad, but also when dieting: apple cider vinegar dulls your appetite and allows you to feel full for much longer. It will also help lower blood sugar levels.
Olive oil. The healthiest oil in the world contains powerful antioxidants that can strengthen the immune system and lower blood pressure and cholesterol levels in the blood.
Coconut oil. Like coconut pulp, the oil consists of medium fatty acids (90%), which will help you cope with extra pounds. And recent studies have confirmed that it can improve the condition of people suffering from Alzheimer's disease.
Dairy products and meat
Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12 and other minerals and amino acids as a whole glass of milk, and it contains even more protein than meat or fish.
Yogurt. The fermented milk product retains all the positive properties of regular milk, and due to the content of beneficial bacteria, it also improves digestion.
Butter. Natural farm butter contains not only the saturated fatty acids that our body desperately needs, but also many nutrients and vitamins A and K2.
Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein and healthy fats - my mother told us about this. True, in other words.
Salmon. This fatty red fish is rich in protein, vitamin D and omega-3 fatty acids, essential for improving memory and the proper functioning and nutrition of the human brain.
Sardines. Small but very healthy sea fish that can provide the body with 2 times more calories than white fish. In addition, they contain large amounts of phosphorus, potassium, calcium, magnesium and other minerals and vitamins A, D and B complex. Unsaturated fats from sardines are considered healthier than saturated fats of animal origin.
Shellfish. Mussels, snails and oysters occupy one of the first places among all products in terms of nutrients. These dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it's expensive. And you can hardly find decent oysters anywhere - except perhaps on Sakhalin and Vladivostok.
Shrimps. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein and omega-3 fatty acids. In addition, they contain a whole range of nutrients, including selenium, potassium, zinc, calcium and vitamin B12.
Trout. An interesting fact that says a lot about this fish: it lives only in clean water. In terms of the content of nutrients, trout can be compared to salmon: a lot of vitamins A, D, B, E and omega-3 fatty acids.
Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with the caviar of some commercial species. Vitamins B, A, E, PP, two dozen micro- and macroelements and omega-3 fatty acids improve eye and brain function and halve the risk of cardiovascular diseases.
Healthy eating is your guarantee of health. Healthy food products are natural products: cereals, fresh vegetables, fruits, dairy products, nuts and other foods that are rich in nutrients and can improve your health. What is the benefit of this or that product? Let's take a closer look.
The rating of the most beneficial food products for human health was compiled by British scientists and, as expected, the top ten included products of exclusively plant origin, which once again proves the benefits of vegetarianism for any person.
1. Tomatoes
As experts note, their superiority was ensured by the high content of especially active antioxidants - lycopenes, as well as vitamin C. In addition, tomatoes maintain a healthy cardiovascular system, and are also able to prevent the development of a number of types of cancer.
2. Oatmeal
It contains a large amount of vitamin E, as well as protein and fiber, which are vital for the normal functioning of the human body.
3. Kiwi
It contains sufficient quantities of vitamins A, C and E, and the seeds of the fruit contain Omega-3 fatty acids.
4. Black grapes
It contains antioxidant flavonoids. Black grape berries can prevent the formation of malignant tumors and also help maintain a healthy heart.
5. Oranges
They are rich in vitamin C, as well as pectins, which reduce the level of “bad” cholesterol in the body.
6. Broccoli
Broccoli has a high concentration of antioxidants. She is an excellent supplier of vitamins C, PP, K, U and beta-carotene. There is almost 2.5 times more ascorbic acid (vitamin C) in broccoli than in citrus fruits. Broccoli is a rich source of minerals: potassium, calcium, phosphorus, sodium, iron.
7. Avocado
Avocado fruits are rich in polyunsaturated fatty acids, which stabilize blood sugar levels, as well as vitamins and provitamins A, B2, D, E, PP.
8. Watercress
The main wealth of watercress is vitamins C, E and A, calcium, iron, iodine and folic acid.
9. Garlic
It contains allicin, which stabilizes blood pressure.
10. Olive oil
It is rich in antioxidants, as well as monounsaturated fatty acids, in particular oleic acid, which lowers blood cholesterol levels.
11. Apples
They contain large quantities of vitamin C and B vitamins. They improve digestion, intestinal microflora, reduce cholesterol, and remove toxins from the body. Make it a rule to eat 1 apple a day.
12. Pumpkin
The pulp of pumpkin fruits contains vitamins C, B1, B2, PP, D, E, sugar, fiber, a lot of potassium, iron, fluorine, and magnesium that are valuable for the body. Contains pectin, which reduces cholesterol levels in the body.
Pumpkin is useful for kidney diseases accompanied by edema, hypertension, and metabolic disorders. Pumpkin juice dissolves stones in the kidneys and bladder.
13. Carrot
Contains beta-carotene in large quantities. Carrots are a multivitamin and tonic remedy recommended for heart disease, stomach diseases, and also for poor vision.
14. Cabbage
Cabbage contains quite a lot of vitamin C. Cabbage helps fight obesity and has an anti-sclerotic effect. Cabbage contains proteins and vitamin U, which helps with ulcers and liver diseases.
15. Celery
The leaves contain a lot of carotene, vitamins A, E, K, PP and C. Celery has a beneficial effect on the functioning of the heart, nervous system and blood formation processes.
16. Buckwheat
Rich in iron and calcium. It thins the blood, therefore it is extremely useful for atherosclerosis, hypertension, and vascular diseases.
17. Greens
Any greens, be it dill with parsley, lettuce, sorrel, spinach, arugula, plantain or nettle. Greens contain a huge amount of vitamins and easily digestible amino acids. Green plants are a source of fiber, which helps cleanse the walls of the digestive tract.
18. Eggs
They are rich in macro and microelements and contain vitamin E. This is an excellent source of protein (1 chicken egg contains up to 10 g of protein). Eggs prevent aging.
19. Cottage cheese
Cottage cheese is rich in calcium, which strengthens bones, teeth and nails. Try to eat low-fat cottage cheese or at least low-fat cottage cheese.
20. Nuts
Of course, these are not all healthy food products and the list could be continued, but these are the main products that should be present in your diet. Consume at least 4-5 of the above foods per day - this will ensure you good health and long life.
Have you ever wondered what food product is the most beneficial for our health and longevity? But there is not such a single product, there is a great variety of them. Nature took care of this. And that's great! Therefore, it is important to maintain a balanced and varied diet; simply put, you need to eat a little of everything.
Yes, nature gave it to us, but we people managed to pervert everything and, out of goodness, do... harm) Because of our food addictions, we kill the benefits of foods, eat a lot of useless and harmful food. Although in our time it is generally difficult to maintain proper and healthy nutrition. This is due to the environment, the lack of natural products, and the frequent presence of chemical additives.
What is healthy to eat?
And yet, let’s try to figure out, from all the variety of products given to us by nature, plus everything that we ourselves have learned to produce, what should we prefer in our diet for health? It is important to know these points at least theoretically.
I will try to build a rating of products based solely on my knowledge in the field of nutrition, using the experience of centenarians, nutritionists, vegetarians, Ayurveda, which is close to me in spirit, and, of course, without discounting the opinion of official medicine. Everything is in descending order by level of usefulness.
Fresh vegetables
So first place unconditionally, both official and non-traditional dietetics fresh vegetables and herbs: carrots, beets, zucchini, all types of cabbage (high dose of antioxidants), onions, sweet and bitter peppers, tomatoes, especially yellow and orange in color (as a source of lutein and lycopene - a fighter against certain types of cancer cells), (inulin) melons (pumpkin) and so on are the leaders of this line.
So Marva Ohanyan, a doctor, naturopath, biologist, recommends a tomato diet for one day and eating only these fruits, which are better in orange or yellow. In addition, we already know that even heat-treated tomatoes are healthy.
We also include all dill here on Olympus. The abundance of vitamins, chlorophyll, a source of microelements, fiber - makes greens desirable on our table. So you can eat greens unlimitedly! It’s a pity that you can’t eat much, after all, we are not cows and our digestion is slightly different.
Boiled vegetables are also useful, but less so; it is very important to cook them correctly. The best way is baking in the oven. Roasted vegetables, just what we love, lose their benefits. You cannot fry in vegetable oil; it is better to use animal fat (lard, ghee) to prevent the release of carcinogens during frying.
All green plant gifts of nature are super useful:
- They are a storehouse of vitamins,
- A lot of chlorophyll is the green blood of plants, a magical healer and a source of life for people.
- Low calorie content
- No sugars, harmful salts,
- Easy to digest.
All this is living food that gives us the energy of the earth and the sun. Salads, vegetable juices, smoothies, fresh juices - super healthy food, the path to health, strength, and!
Fruits
In second place we place fresh fruits and berries, only the presence of sugars lowers them a little bit below vegetables and herbs. Fruits grown in the area where people live: green apples are better (a source of pectin, vitamins, iron), plums, pears, apricots (potassium), peaches, medlar (iodine), persimmons, citrus fruits (as a source of vitamins C), especially lemon (as alkalizing organism).
Transcarpathian centenarian, who lived for 104 years, Andrey Voron, gives a special place to wild forest apples and pears, and not to those bred during selection.
Here, in the second place of honor, we will place berries, all without exception: currants, strawberries, raspberries, especially field and forest ones. Northern berries, environmentally friendly: blueberries, lingonberries, cloudberries are a super source of health, do not cause allergies. Dark grape varieties as a source of antioxidants and flavonoids. The same sugar in the berries slightly spoils the picture of goodness. But if you don’t go overboard with them, in moderation, fruits and berries along with vegetables are leaders in our diet.
Cereals and legumes
The third step goes to grains and legumes. Porridge made from unpolished grains, especially buckwheat, millet (a source of potassium), corn (of course, if you are sure that it is non-GMO), although oatmeal has been found to contain gluten, it is still important on our table. Rice is healthy, but it is better unpolished and in moderation.
Thus, in the course of a large-scale 20-year study conducted by American scientists from the National Cancer Institute in Rockwell (USA) over 400 thousand patients, it was found that cereal porridges have the most favorable effect on humans.
Porridge lovers have the greatest resistance to disease and the ability to live to old age in good health. The most useful were porridges made from unprocessed whole grains, rich in fiber. This is brown rice, buckwheat, oatmeal.
They have unprecedented benefits, This is true magic for all diseases. But you must admit, there are hardly many lovers of such food. You can at least occasionally add sprouts to your diet in early spring.
And although cereals are recognized as the most useful product, there is still the fact that porridge is a boiled product, that is, some of the beneficial substances are lost during heat treatment. That’s why porridge still goes down a notch.
Legumes- an invaluable product, rich in protein, vitamins, fiber, which can heal the human body. However, the same heat treatment still deprives them of super usefulness.
Honey and nuts in nutrition
Nuts will also share fourth place, I don’t even know which is more useful. Natural, real honey is an invaluable gift of nature, not only an important product for nutrition, but also healing for a number of diseases, as a preventative measure. He who loves honey lives long. Here! 🙂
I would even elevate honey to the very Olympus of usefulness, but still it can only be an additive to our food; due to its high sugar content and high calorie content, we place it a little lower.
And of course, the measure that is important here is that the product is allergenic. And even today, due to poor ecology and unscrupulous entrepreneurs, it is very difficult to find high-quality honey.
Nuts, without exception, are very useful: hazelnuts, cashews, almonds, pistachios, Brazilian nuts, pine nuts as a source of vitamins, vegetable protein, iodine, enzymes. They are in no way inferior to honey, and can even act as an independent food.
M. Bircher-Berger - a Swiss doctor named walnuts
“The healthiest food for humans is natural living food, saturated with the energy of the sun. You can basically eat nuts alone.”
And Hippocrates believed that nuts can relieve diseases of the heart, brain, stomach, liver, kidneys, and liver.
Vladimir Levi (a famous psychologist) praised the walnut and called it “a holiday for the brain.” It is indispensable for brain activity and memory.
Michurin called the walnut “the bread of the future.”
However, you can’t eat a lot of nuts because of their high calorie content, possible allergies to the product, and difficult digestibility, so it’s important to take moderation.
Fish and seafood
Well, further, the fifth most useful product is sea fish, seafood, seaweed- as a source of saturated Omega-3 fatty acids, animal protein, phosphorus, and group vitamins. Particularly useful for the prevention of cardiovascular diseases. People who eat a lot of fish do not have heart attacks or strokes.
That's all. The unconditional benefit of everything else is very debatable. And yes, vegetable oils are very useful. But we use them as an additive to dishes.
Vegetable oils
This category of products is also very necessary for a person to have proper metabolism. Unrefined vegetable oils, especially pumpkin, sesame, flaxseed, olive, as an additive to the diet, due to polyunsaturated and fatty organic acids, are perfectly absorbed by the body. But only in finished form, you can’t fry it in vegetable oil, which we all do and always do almost everywhere. The resulting carcinogens are harmful to our health.
Dairy products
Dairy products, ghee, properly prepared, as a source of animal protein, milk fat, micro-macroelements. Let us remember how healthy ghee is. And lactic acid products: kefir, yogurt, ayran, live yoghurts without preservatives, even whey have great benefits.
Eggs
Recently they have been widely promoted. Yes, if fresh and if in moderation, they are useful and even cure a number of diseases.
That, perhaps, is all that should be in our diet. But there are quite a few healthy and tasty products. I did not include bread in the list due to very large attacks due to the use of incorrect yeast, due to the refining of grain, and poor quality of flour. Large-grain bread with the addition of yeast-free bran is recommended by nutritionists.
Meat
Meat has long been recognized as a harmful product for health by medicine (it causes colon cancer), nutritionists, not to mention naturopaths. Red meat is especially harmful; according to research results, it is ranked third in terms of the degree of harm to health after tobacco and alcohol.
Most people love meat because of its taste, its content of animal protein, imino acids and iron; children are fed it from early childhood. Therefore, it is difficult to reconsider your views on this product; without meat, the majority of the world’s population would be nowhere.
Those who can not eat it easily give up; those who cannot or do not want, then it is better and preferable to eat beef, rabbit meat, lamb, turkey, quail or white chicken breast meat. Don't eat pork, but thin plastic
