Simple and inexpensive, these products will not only improve our health but also our health! Not only for the beautiful figure: we have selected the most useful foods that nutritionists eat every day to maintain their health in perfect condition.
They have a lot of vegetable protein, fiber, and unsaturated fats, which are essential for heart health. Nuts should be eaten every day, and it is better if they are nuts of different varieties. Brazil nuts, almonds, hazelnuts, walnuts, cashews and peanuts – just eat a handful of these nuts a day.
Leaf of greens
Spinach, basil, lettuce and even Brussels sprouts are worth eating every day. Doctors say that those who eat at least one serving of leafy greens a day are slower to age and less likely to experience cognitive loss.
Raspberries, blackberries, blueberries, strawberries and other berries are rich in fiber and vitamin C. According to one study, older people who ate a glass of blueberries daily showed better test results and retained cognitive ability and memory for longer.
An avocado product, vital to our hearts and blood vessels. It contains a lot of fiber, as well as the monounsaturated fats of omega-9 and vitamin K, which is necessary for bone health – especially after 40 years.
Yoghurts are rich in probiotic bacteria, essential for the health and proper functioning of the intestine, and Greek yogurt contains a lot of protein and calcium. The main thing – do not buy yogurt with sweet additives. Add fresh fruits or dried fruits and nuts to it.
Beans are one of the best sources of fiber you can think of. In addition, it contains a lot of plant protein, B vitamins, zinc and iron. The older we get, the more often we need to eat beans – including to keep our cholesterol and blood sugar levels under control.
A portion of oatmeal once a day helps to reduce the level of “bad” LDL cholesterol, as well as many dietary fiber in it that fill the stomach and allow you to maintain a long-term feeling of satiety.
Eggs are especially important to you if you are planning a pregnancy or are already carrying a baby: choline, which is rich in eggs, is necessary for healthy baby development and helps the body absorb other nutrients, such as omega-3 fatty acids and B vitamins. rich in vitamin D, in which we especially need a dark season.
The omega-3, EPA and DHA fatty acids make salmon the champion of utility among fish. Regular use of salmon reduces inflammation, reduces the risk of heart disease and increases mood, and can also slow the development of type 2 diabetes.
Of all legumes, lentils contain the highest protein, fiber, and also the least fat. And its low glycemic index helps maintain healthy blood glucose levels and can be an ideal source of protein for those who follow a vegetarian diet.
One of the most useful vegetables, onions are rich in antioxidants as well as flavonides, which are essential for the health of the heart and blood vessels. And equally useful onions, shallots and even garlic.
Dried fruits still have an undeservedly bad reputation because of their high calorie content and sugar content. Meanwhile, dates are rich in calcium and magnesium, vital for bone health, and contain the antioxidant lutein-zeaxanthin, which improves eye health in people at risk for macular degeneration and cataracts.