What foods are good for the body. The healthiest foods

In modern life, nutrition occupies a significant place for every person. But most people pursue the cult of food, paying too much attention to nutrition. At the same time, they do not separate healthy and unhealthy foods and make a mistake. Eating junk food can cause your body to malfunction, resulting in various diseases. You can prevent all sorts of body problems by introducing as many healthy foods as possible into your diet.

List of the healthiest foods

Products that benefit the body

The food that a person consumes throughout his life nourishes the body with essential minerals, vitamins, and nutrients, the insufficient content of which will not have the best effect on health. Taking this into account, most people try to extract as much harmful things from their diet as possible and fill it with healthy ones.

In order to have an idea of what the healthiest food products should prevail in the diet, it is recommended that you familiarize yourself with the list, which includes the 10 most popular ones.

The top 10 list includes:

Blueberry. The berry has unique properties and acts on the human body as a natural antioxidant, helping to prolong youth and improve skin condition. Thanks to blueberries, it becomes possible to normalize sugar levels and not worry about the appearance of inflammatory processes and problems with blood vessels.

Blueberries help prolong youth

Tomatoes. Regular consumption of tomatoes reduces the likelihood of cancer, and also increases the body's resistance to various colds and infectious diseases. The beneficial properties of tomatoes are achieved due to the fact that this product can be classified as an antioxidant.
Grapes are also a naturally occurring antioxidant.
Apples. Eating 1 apple a day can properly cleanse the body and lower cholesterol levels. Apple lovers are less likely to have heart problems and are also less susceptible to cancer.
Sprouted wheat has properties that strengthen the immune system. With its help, you can cleanse the body of toxins and normalize metabolic processes in the body. This product is recommended for use in case of diseases associated with problems of the gastrointestinal tract.

Sprouted wheat has properties that strengthen the immune system

Natural cocoa strengthens the body's immune defense, normalizes the functioning of the stomach, protects it from the formation of ulcers and gastritis. The likelihood of cancer with regular consumption of cocoa is reduced.
Fish. Fans of fish caught in sea waters are 2 times less susceptible to strokes. Fish contains unsaturated fatty acids and beta-carotene, which are important for the human body.
Green loose tea. The properties of green tea are difficult to overestimate. In addition to helping to cleanse the body of waste and toxins, its regular use helps normalize heart function and reduce sugar and cholesterol levels.
Garlic is an antibacterial agent for the body that prevents the spread of germs in it. . With the help of garlic, you can normalize blood pressure, as it dilates blood vessels, which promotes better blood circulation.

Garlic is an antibacterial agent for the body

Oatmeal is used to solve problems associated with the stomach and intestines. Oatmeal helps normalize intestinal acidity.

By giving preference to the 10 products listed above, you can improve the condition of the body and its implementation of vital processes.

Men's products

The male body feels the need for certain products that bring maximum benefits. Particular attention should be paid to the content of elements in them that help maintain sexual function and sexual desire. Do not forget about the content of vitamins and minerals. There are 10 products that are especially beneficial for men. This list contains the 10 healthiest foods for men:

Broccoli helps increase erection and supplies the body with many vitamins. For men, eating broccoli is a kind of cancer prevention.

Broccoli helps increase erection

Tomatoes for men are a fairly important product that must certainly be present in the diet. This is due to the prevention of prostate cancer, as well as an increase in sexual desire and a surge of strength due to the normalization of vascular function.
Bananas contain a large number of microelements that help improve erection. In addition, they replenish vitamin deficiencies and normalize intestinal function.
Oysters are an excellent product that has a tremendous effect on the male body. This product is an excellent way to prevent hair loss, skin aging and loss of muscle tone. And, of course, eating oysters has a positive effect on increasing libido and strengthening erections.
Red bell pepper smoothes out the effects of stress and is also one of the foods that slow down the aging process for men.
Beans help lead. For men, this product is necessary because it reduces the likelihood of prostate problems. In addition, beans are a fortified product that has a beneficial effect on blood cleansing.

Beans help normalize muscle mass

Whole grain products saturate the body with carbohydrates, nutrients, microelements, vitamins, due to which it receives an energy charge and a surge of strength.
Milk helps cleanse the blood of harmful substances and eliminate the deficiency of vitamins and microelements.
Sea fish ensures stable functioning of the cardiovascular system, increases the body's immune defense, promotes blood circulation in the pelvic area, which has a positive effect on the quality of sexual life.
Greens, in particular dill and parsley, when consumed regularly, help bring all processes in the body of men back to normal.

This list for men should serve as a guide in selecting the products that will make up the diet. Having adjusted your diet, positive changes in the body will not take long to appear.

Women's products

For women, healthy foods are also very important, because they help prolong youth, normalize the functioning of the body, and maintain good health. There is also a list of 10 products for women. The foods included in the 10 healthiest list have some similarities with the men's list.

Healthy products for women include:

Fish is rich in omega-3 acids, which have a beneficial effect on brain function and blood vessels.
Broccoli has invaluable benefits for women, which are associated with preventing the development of breast cancer. The properties of broccoli depend on the content of vegetable protein, folic acid and other elements in its composition. For women, broccoli is a source of fiber, which helps cleanse the body of toxins.
Beans for women are an excellent way to relieve stress and nervous tension. Thanks to the microelements contained in beans, the manifestation of menopause can be minimized.

Beans are an excellent stress reliever for women.

Oatmeal helps restore hair structure and improve the condition of women's skin. A serving of oatmeal gives you a feeling of fullness for a long time and replenishes the body with energy.
If possible, avocado should be included in the diet of women who want to maintain a beautiful figure and youth for a long time. The properties of avocado are also aimed at the sexual function of women, increasing the likelihood of conceiving a child.
Olive oil has properties that allow you to maintain youth and beauty. This is achieved by nourishing hair and skin, enhancing metabolism and cleansing the intestines, as well as improving its functioning. Due to this, normalization of healthy weight of women is achieved.
Dairy products must be present in the diet without fail. Because in addition to protein, they help populate the body with beneficial bacteria and help increase the body’s resistance to colds and infectious diseases.

Dairy products must be present in the diet without fail.

Cranberries have properties that prevent the occurrence of bladder diseases. It allows you to remove accumulated fluid from the body that causes swelling. Cranberry helps prolong the youth and health of the female body.
Nuts help solve problems such as infertility and diseases affecting the mammary glands.
Natural dark chocolate has a positive effect on the mental activity of the body, helps to cope with irritability and stress.

Among modern people, there is an increasing desire to lead a healthy lifestyle. This is inextricably linked with proper, healthy nutrition. The requirements for the food that appears on our table have become higher.

Anyone who wants to prolong their youth, who thinks about their health, is always interested in what is the healthiest product in the world?

We present to your attention the top most useful products in the world.

The healthiest food in the world is the avocado. Avocado contains a huge amount of Vitamin B, antioxidants, and fatty acids. Due to this, this fruit successfully prevents atherosclerosis and cancer. Avocado reduces, improves the functioning of the heart and nervous system, and affects the formation of red blood cells. Lutein, which is part of avocado, has a beneficial effect on vision. In addition, this fruit is good for the immune system and improves body tone.

Broccoli definitely takes second place. This is the undisputed leader in Vitamin C and protein content. Eating this vegetable improves vision and has a beneficial effect on the skin thanks to beta-carotenes. Methane works with the digestive system to prevent ulcers and other diseases. The removal of toxins is facilitated by the high fiber content, which cleanses the entire body. Broccoli proteins contain very important amino acids. Broccoli is especially valued for its folic acid content. This biological material is vital for preschool children and women, especially those who plan to become mothers in the near future. Folic acid is destroyed during heat treatment, so it is better to eat broccoli raw or steam it.

The top healthy food product continues to be ordinary white cabbage. It has vast deposits of Vitamin B, C, K, U, fiber, protein and minerals. Cabbage is excellent for digestion and fights stomach ulcers. White cabbage is recommended for overweight people, because it perfectly removes cholesterol. Cabbage prevents the development of atherosclerosis. The vegetable is well suited for patients, because it contains an extremely small amount of sugar and starch. The fiber in cabbage has a beneficial effect on intestinal function, preventing hemorrhoids and constipation. White cabbage is especially useful when eaten raw, pickled or stewed.

Spinach. This recently popular low-calorie product contains a huge amount of carbohydrates, proteins, fatty acids, Vitamins B, C, PP, A, E, K, and fiber. Spinach is one of the most useful plants in the world. The usefulness of the product is explained by its ability to destroy toxins, improve metabolism, help the nervous and circulatory systems, prevent cancer, and have a positive effect on vision. Spinach is completely absorbed by the body and retains its qualities with relatively mild heat treatment.

Carrot. Carrots, so familiar to us all, however, have a completely unique chemical composition. It contains such useful materials for humans as essential oils, carotene, magnesium, iodine, iron. Carrots have always been indispensable in diets, the treatment of vitamin deficiency, intestinal pathologies, metabolic disorders, in the treatment of tumors, and anemia. Eating carrots strengthens the nervous system and is a good diuretic. Fresh carrots are recommended, but you can also boil them a little.

The healthiest foods in the world are apricots. This guest from the south contains pectins, tannins, starch and organic acids that work hard to fight cholesterol, toxins and heavy metals. In addition, this fruit contains huge deposits of Vitamins A, C, B, which strengthen the immune system, prevent cancer, improve skin, and have a beneficial effect on the functioning of the cardiovascular system. Apricot improves metabolism, which is why it is very good for diets and fasting days, and also strengthens the nerves.

Celery. The stems and roots of this fruit are a source of protein, minerals and organic acids, which slow down the aging of the body and help the functioning of the nervous system. Celery essential oils promote the production of gastric juice. This fruit is very useful for diabetics and the elderly, because it helps normalize the water-salt balance and helps in the fight against arthritis, rheumatism, and gout. Celery is also a food that has wound-healing, anti-inflammatory, and antiseptic properties.

Blueberries, strawberries and cranberries. These delicious berries contain a lot of organic acids, antioxidants, and tannins. Blueberries are very good for vision, they improve bowel function and relieve constipation. Strawberries are a storehouse of vitamins, have a beneficial effect on the digestive system, and are recommended for anemia and atherosclerosis. Cranberry will help with viral hepatitis, cystitis, hypertension, polio, rheumatism and diabetes.

Grape. It contains as many as one hundred and fifty compounds that are very important for human health. Among them are vitamins and minerals, tannins and essential oils, carbolic acid. Grapes will help in the fight against diseases such as arthritis, oncology, and anemia.

Citrus. These southern fruits are excellent sources of Vitamin C, essential oils and antioxidants, pectins and organic acids. Citrus fruits lower cholesterol, improve immunity and metabolism, and have a beneficial effect on the functioning of the heart and blood circulation.

Apples - no one will argue about their taste and benefits . They contain acids that the body needs to resist harmful bacteria. The main benefit of apples is their positive effect on the digestive and cardiovascular systems. Quercetin, one of the components of apples, fights cancer. Just one apple a day is enough to fulfill doctors’ recommendations and improve your well-being;

Onions are a savior from many diseases . The health benefits of foods such as onions are undeniable. It helps improve the functioning of the liver, thyroid gland, and cardiovascular system, improves immunity and fights colds. Onions are one of the few that retain their beneficial qualities when exposed to high temperatures. The phytocides included in its composition kill harmful bacteria and microorganisms;

Garlic– normalizes microflora, fights colds and infections, reduces cholesterol. Although garlic does not retain almost all its beneficial properties during heat treatment, it is better to take the time and at least sometimes eat fresh garlic;

Greenery- this group includes dill and parsley, lettuce, sorrel, arugula, plantain and nettle. Can at least one table do without it? Since childhood, we have known about the vitamins contained in greens. But it is worth paying attention to easily digestible amino acids. In addition, greens are fiber that cleanses the entire digestive tract;

Asparagus– a vegetable that cleanses the body. It nourishes the brain, promotes the removal of toxins;

Kiwi– boasts a rich composition of vitamins. It is recommended for hypertensive patients, people with vascular diseases and overweight;

Pepper. It can be spicy and sweet. Hot pepper improves metabolism, so it is often included in a weight loss diet. Capsacin, in its composition, improves stomach function, preventing the proliferation of harmful bacteria. Sweet peppers are high in not only vitamin C, but also luteolin. Even in small doses, it prevents the development and takes care of the cardiovascular system;

Oatmeal- a storehouse of vitamins, microelements and proteins. Oatmeal has a beneficial effect on digestion and lowers blood pressure;

Strawberry– a berry rich in iron, zinc and many vitamins. Promotes heart function, good vision, immunity;

Brown algae – a product from the depths of the sea, which is a leader in the supply of iodine and calcium to the human body;

Orange– a fruit rich in vitamin C, as well as pectins, which kill “bad” cholesterol in our body;

Grapefruit– a fruit rich in Vitamin C and antioxidants, frees the body from free radicals, prevents cancer and cardiovascular diseases;

Nuts– a source of vitamins and minerals, increase potency, improve heart function, vision, and reduce the likelihood of diabetes. Nuts are very convenient to include in your diet as a snack;

Beans– legumes, which have a rejuvenating effect, contain a huge amount of protein, potassium, and fiber. It is a real gift for the cardiovascular system and gastrointestinal tract;

Fish and seafood – a storehouse of unsaturated fatty acids, which are so beneficial for our body. Fish reduces the likelihood of ischemia and lowers cholesterol;

Milk and dairy products – a source of calcium that strengthens our bones, hair and nails. And if experts recommend whole milk only to children and pregnant women, then fermented milk products are useful for everyone without exception, because they normalize the functioning of the gastrointestinal tract;

Buckwheat- a source of iron and many other important microelements. Buckwheat will strengthen the immune system, improve blood composition, and enrich the body with useful substances;
The list of healthy foods continues with green tea - a savior for the risk of strokes and problems with immunity. Naturally, you should choose only high-quality tea that does not contain chemical additives;

Flaxseed oil o - leader in the content of such useful substances as unsaturated fatty acids, namely Omega 3 and Omega 6;

Honey– an excellent natural sugar substitute. Honey is great not only for colds, but also for our cardiovascular system;

Quinoa– grain, a source of protein, removes cholesterol and fats, is a “slow carbohydrate”;

Beet- a unique vegetable because it contains many very rare nutrients. Beets increase potency, are useful for good brain function and blood circulation;

Brown rice – a source of fiber, helps the gastrointestinal tract, cardiovascular system, reduces the incidence of cancer and urolithiasis;

Artichoke– a vegetable rich in fiber and Vitamin C. Artichokes are a gift for your digestive tract;

Watermelon– delicious berries containing lycopene, which prevents the development of oncology and cardiovascular diseases. And yet, there is practically no fat found in watermelons;

Bananas– a natural antidepressant. Contains Vitamins A, B6, C, and has laxative properties;
The rating of food products by usefulness is completed olives– both green and black olives are a storehouse of elements useful to the human body, such as Vitamin E and iron. Don't forget about good quality olive oil, which also has all these properties.

Take care of yourself, smile more often and!

You need to eat 3-5 times a day in small portions to prevent heaviness in your stomach. The healthiest foods should be present in every meal. Below we will take a closer look at the healthiest foods and a list of products for human health for every day. In order to feel the positive effect on your well-being, you need to eat healthy food for 2-4 weeks.

Healthy food has a beneficial effect on the body:

Excess weight is reduced
The immune system is strengthened
Strengthens bone tissue
Reduces the risk of cancer
Improves the functioning of the cardiovascular system
Strengthens muscles thanks to protein in food

Make your menu varied, because all products contain different amounts of vitamins and nutrients. The body needs all vitamins for good functioning. Add protein foods to every meal, then you will be strong, your muscles will be toned and elastic enough, and all people on our planet deserve a good figure.

Watch useful video No. 1:

Fruits

There are many healthy fruits. Therefore, identifying a couple of “best” is a difficult task. All fruits differ in price and there is not a wide variety on store shelves at all times of the year. Therefore, let's look at the two most accessible fruits.

Apples– contain vitamins C, B1, B2, P, E, manganese, potassium. Apples are used to strengthen the immune system so as not to get colds. Apples help stabilize blood pressure and strengthen tooth enamel and bones. Apples rarely cause allergies in people and therefore almost everyone can eat them without fear. Apples contain fiber.

Bananas– contain vitamins C, E, beta-carotene, choline, B3, B5, B6, potassium, magnesium, phosphorus, sodium, calcium, iron, zinc, copper, selenium. Bananas improve health and prevent many diseases. Bananas cleanse the digestive system, improve performance, and tone. This is a high-calorie fruit and if you are on a diet for weight loss or cutting, then you should not eat a lot of such high-calorie foods. A couple of bananas a week is good for the body.

Vegetables

Cabbage– contains vitamins B, C, potassium, calcium, magnesium, iron, manganese, fluorine, phosphorus. Cabbage is low-calorie, 100 grams contains 27 calories. Cabbage helps remove bad cholesterol from the body. Cabbage improves the functioning of the cardiovascular system. The composition includes tartronic acid, and it inhibits the process of converting glucose into fat. Many recipes can be made from cabbage to treat various diseases. Include cabbage in your menu.

Carrot– contains vitamins: B1, B2, B6, C, E, K, A, PP. Minerals: potassium, iron, chlorine, magnesium, phosphorus, calcium. Carrots are good for the eyes, for people with diabetes, improves the functioning of the cardiovascular system, lowers blood pressure in hypertensive patients, prevents cancer, has a beneficial effect on digestion, is good for the kidneys and liver, and rejuvenates the skin. Carrot juice from carrots is delicious.

Onion– contains vitamins: A, B, C, PP. Helps well with viral diseases (colds, flu). Usually they cut it into rings and sprinkle it with sugar and put it on a plate, then you can drink the juice, it’s delicious. Has antibacterial properties. Onions are a good source of iron, improve the cardiovascular system, and are good for metabolic processes in the body. If you do not have diseases of the digestive system and no heart problems and your blood pressure is normal, then you can eat onions, otherwise it is most likely contraindicated for you.

Legumes

Beans– contains vitamins: B, A, C, PP, E. Micro- and macroelements: fluorine, copper, iron, molybdenum, manganese, zinc, cobalt, phosphorus, sodium, calcium, potassium, magnesium. Improves vision, prevents heart and vascular diseases. 25% consists of proteins. 100 grams contain 31 calories; for those who care about their figure, you can safely eat beans.

Dairy

Cottage cheese– contains vitamins A, C, E, H, D. Minerals: calcium, magnesium, phosphorus, sodium, potassium and many others. Contains proteins of animal origin, and protein is a builder for muscle tissue. Cottage cheese strengthens bones, teeth, improves hair, nails, and skin. It has a beneficial effect on metabolic processes in the human body. There are fat, semi-fat and low-fat. Choose semi-fat or low-fat, it is the healthiest.

List of useful products

All these foods contain various vitamins and have a positive effect on human health.

Apples
Broccoli
Strawberries
Cranberry
Gooseberry
Black currant
Raspberries
Banana
Grapefruit
Orange
Strawberry
Cherry
Pear
Papaya
Watermelon
Mango
A pineapple
Blueberry
Cauliflower
Chinese cabbage
Cilantro
Parsley
Celery
Tomatoes
cucumbers
Beet
Avocado
Beans
Corn
Peas
Potato
Spinach
Ginger
Carrot
Nuts
Oatmeal
Salmon
Chicken's meat
Chicken eggs
Eggplant

Now you know what healthy foods you need to add to your diet every day. Thanks to these products on your menu, a person will feel great and have good health.

The listed products benefit the intestines, liver and other human organs. Men, women and children need to eat them regularly.

In addition to proper nutrition, add morning exercises and visit the gym 2-4 times a week and exercise for health, not for sports records, and then you will feel great. If you are over 30, then cardio exercise is recommended for men and women 3 times a week, this could be a swimming pool, an exercise bike, race walking, etc.

Watch useful video No. 2:

Food is the source of energy for all functions of our body and directly affects our body and mind at every stage of our lives. There are many reasons why a healthy diet is important, including preventing disease, maintaining a healthy weight and quality of life. In our article today, you can adopt 10 healthy foods that should make up the majority of your diet. The more you use these healthy foods in your diet, the more effectively your body will be able to increase lean muscle mass with regular training and avoid fat storage.

What effects does this healthy food have:

Building muscles
Promotes weight loss
Strengthens bones
Fights cancer
Improves immune function
Fights cardiovascular diseases

Entire meals and snacks can be created from this healthy food, but it is not necessary. You just need to adhere to the following rules:

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

Superpower: muscle building, appetite control
Secret weapon: protein, monounsaturated fat, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus
Fights against: obesity, cardiovascular disease, muscle loss, cancer
Allies: pumpkin seeds, sunflower seeds, avocado
Enemies: salted or smoked nuts (high sodium content leads to high blood pressure)

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

Lentils, peas, hummus, beans.

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

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

Superpower: neutralizes free radicals (molecules that accelerate the aging process)
Secret weapon: vitamins A, C and K, folate, beta-carotene, calcium and magnesium, fiber
Fights against: obesity, cardiovascular disease, cancer, stroke, osteoporosis
Allies: Cruciferous vegetables (broccoli, Brussels sprouts), asparagus, bell peppers
Enemies: no, as long as you don't fry or stew them

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

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

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

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

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

Superpower: Increase energy and sex drive, lower cholesterol, maintain blood sugar levels
Secret weapon: complex carbohydrates and fiber
Fights against: obesity, cardiovascular disease, diabetes, colon cancer
Allies: High-fiber grains
Enemies: Sweet grains

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

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

Super Strength: Build Muscle, Burn Fat
Secret weapon: protein, vitamins A and B12
Fights against: obesity
Allies: no
Enemies: no

For a long time, eggs were considered pure evil and not a very healthy product, and doctors recommended “throwing eggs at passing cars,” but never into your stomach. That's because just two eggs contain enough cholesterol to exceed your daily recommended value. But more and more research shows that eating one or two eggs a day will not raise your cholesterol levels. In fact, most of the cholesterol in the blood is made by the body from dietary fats, not dietary cholesterol. That's why you should take advantage of eggs and their powerful protein composition.

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

Yes, peanut butter has its downsides: it's high in calories. But it contains heart-healthy monounsaturated fats that increase your body's production of testosterone, which in turn helps build muscle and melt fat. In one 18-month study, people who added peanut butter to their diet had significantly better weight loss than those who ate a very low-fat diet.

Recent research from the University of Illinois found that people who consumed monounsaturated fat before meals (in this case, olive oil) consumed 25% fewer calories during meals. Peanut butter works on the exact same principle because it's a quick and versatile snack—and it's delicious.

This diet, which includes the healthy indulgence of peanut butter, won't leave you hungry, is easier to follow, and won't make you a victim of junk food. Just one word of caution: Due to the high fat content, you should not overeat on peanut butter. Limit yourself to 3 tablespoons per day. And don't forget to look at the label when buying peanut butter - choose only natural peanut butter, not brands containing sugar.

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

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

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

Super Strength: Build Muscle, Improve Immune System
Secret weapon: protein, iron, zinc, (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium
Fights against: cardiovascular disease, obesity, mood disorders, memory loss
Allies: beef, lamb, chicken, fish
Enemies: sausages, bacon, pork, ham (all fatty meats)

Protein is a classic muscle-building nutrient. Is the foundation of any sound nutrition plan. Turkey is one of the leanest meats you can find. It combines almost a third of the body’s daily needs for nicotinic acid and vitamin B6, and contains a lot of zinc and iron.

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

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

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

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

So why this whole biology lesson?

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

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

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

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

Are you eating right?

Health

In the world of food diversity, it is difficult to navigate and choose not only tasty, but also healthy food that will help fill the body with energy and strength, and protect it from the influence of various harmful factors.

In this article we will talk about the 10 most useful foods, the consumption of which will help improve the health of the body and strengthen the immune system.

1. Benefits of lemon

Important! One lemon contains an amount of vitamin C that exceeds the daily requirement required by a person. This citrus creates a favorable level cholesterol and helps strengthen bones.

The flavonoids contained in lemon can suppress the growth of cancer cells and reduce inflammation.

Regular consumption of citrus fruits in general and lemon in particular has the following effects on the body:

Cleansing the gastrointestinal tract.
Strengthening the immune system.
Removing toxins.
Normalization (lowering) of blood pressure.
Reducing mental stress.
Dissolution of stones in the gall bladder and kidneys.
Protecting the body from the harmful effects of free radicals.
Promoting wound healing and scar resorption.
Strengthening nails.
Improved skin condition.

Interesting fact! Citrus fruits increase the human body's ability to absorb Antioxidants from tea are approximately 80%.

2. Benefits of broccoli

One medium stalk of broccoli contains more than 100% of the human daily value of vitamin K and almost 200% of the recommended daily value of vitamin C.

But these are two main nutrients for bones. A small portion of broccoli can prevent the development of many types of cancer.

Regular consumption of broccoli has the following effects on the body:

Slows down wear on joints.
Prevents depression.
Calms the nervous system.
Improves digestion.
Prevents vision loss.
Promotes wound healing.
Increases immunity.

3. The benefits of chocolate

Total 7 g dark chocolate per day can help normalize blood pressure, lowering it to normal without taking medications.

Cocoa powder is rich flavonoids and antioxidants, helping to reduce the level of “bad” cholesterol.

It should be noted that dark chocolate contains four times more flavonoids than milk chocolate.

Regular consumption of chocolate has the following effects on the body:

It lifts your spirits.
Calms the nervous system.
Stimulates the action of the brain.
Prevents the development of colds.
Prevents the formation of blood clots in blood vessels.
Improves memory.
Cleanses blood vessels.

4. The benefits of potatoes

One medium potato contains 66 mcg of folic acid. About the same amount is found in one glass of spinach or broccoli.

Potatoes alone contain eight times more than the required norm per day for humans anti-cancer and immunostimulating vitamin A.

Regular consumption of potatoes has the following effects on the body:

Helps normalize blood sugar.
Improves the functioning of the gastrointestinal tract.
Relieves inflammation.

Interesting fact! Potatoes before eating better to cool it down. Research has shown that due to its high starch content, this product is best consumed chilled (especially for those who are trying to normalize their weight).

5. Benefits of salmon

Salmon meat is an excellent source of fatty acids, which reduce the risk of developing heart disease and cancer.

Regular consumption of salmon has the following effects on the body:

Prevents osteoarthritis and other inflammatory joint diseases.
Positively affects mood.
Increases mental abilities.
Prevents cardiovascular diseases.
Positively affects vision.
Normalizes sleep.

100g of salmon fillet contains half the daily value of niacin (vitamin B3), which protects against Alzheimer's disease.

6. Benefits of walnuts

Walnuts help reduce blood cholesterol levels. This product may improve your mood, protect against sun damage, and also help fight cancer.

Regular consumption of walnuts has the following effects on the body:

Gives energy to the body.
Prevents coronary heart disease.
Prevents thyroid disease.

7. Benefits of Avocado

This tropical fruit is rich in healthy plant fats. According to research, eating avocado helps reducing blood cholesterol levels by approximately 22%.

Also avocado reduces the risk of cardiovascular diseases due to the fiber and folic acid it contains.

Adding avocado to your salad increases the absorption of key nutrients such as beta-carotene three to five times compared to salads without avocado.

Regular consumption of avocados has the following effects on the body:

Helps cleanse the intestines.
Improves the body's metabolism.
Improves skin condition.
Strengthens bone tissue.
Prevents retinopathy (eyeball disease).

8. Benefits of garlic

Garlic is a powerful fighter against various diseases. He inhibits bacterial growth, including E. coli.

Allicin found in garlic works as a powerful anti-inflammatory agent that lowers blood pressure and cholesterol levels in the blood.

The fresher the garlic, the more allicin it contains. His It is not recommended to fry or boil for longer than 10 minutes., because when exposed to high temperatures, garlic loses important nutrients.

Regular consumption of garlic has the following effects on the body:

Prevents cancer.
Reduces the risk of heart disease.
Removes waste and toxins.
Reduces fungal infections.

9. The benefits of spinach

Spinach contains lutein and zeaxanthin, immune-boosting antioxidants that play an important role in eye health.

Regular consumption of spinach has the following effects on the body:

Rejuvenates the body.
Increases muscle efficiency.

Recent studies have proven that among Spinach is one of the most effective anti-cancer fruits and vegetables.

It is tasteless and can serve as a healthy addition to any cocktail. Here is one recipe for such a cocktail: mix spinach, carrot, banana and apple juices in equal doses.

10. Benefits of beans

A serving of legumes (beans, peas and lentils) eaten four times a week may reduce the risk of developing breast cancer, and will also reduce the risk heart disease by 22%.

The darker the legumes, the more antioxidants they contain. This fact has been confirmed by studies showing that black legumes contain 40 times more antioxidants than whites.

Regular consumption of beans has the following effects on the body:

Prevents various infections.
Prevents the development of rheumatism.
Prevents skin diseases.
Strengthens the bronchi.
Prevents atherosclerosis.
Prevents kidney stones.
Normalizes blood pressure.
Activates the production (synthesis) of adrenaline and hemoglobin.
Normalizes carbohydrate metabolism in the body.