Healthy foods. Healthy food for the whole family: we choose healthy products and make a menu for every day

Very useful and quail eggs. In terms of the content of useful components, they are superior to chicken ones. Quail eggs help to strengthen the immune system, normalize the work of the cardiovascular system and the gastrointestinal tract.

Cereals
Some believe that the carbohydrates contained in cereals are harmful to the figure. However, it is not. Complex carbohydrates are essential for health. Eat cereals and cereals - these important foods lower cholesterol levels, increase the tone of the intestinal tract, fight obesity and diabetes.

Dairy
Milk and dairy products are a rich source of calcium, which is necessary for the normal functioning of the muscular and nervous systems, osteoporosis. If you are lactose intolerant, doctors recommend eating low-fat yogurt or kefir, which contain beneficial lactic acid bacteria.

Chicken meat
Chicken is one of the healthiest types of meat. Chicken breasts contain a very small amount of fat, but are rich in a valuable antioxidant - selenium - and B vitamins.

Fish
Fatty fish - mackerel, salmon, trout, etc. - contains a large amount of omega-3 fats, which help lower cholesterol levels, prevent the development of thrombosis and certain types of cancer.

herbal products
Fruits and berries are rich sources of vitamin C, which strengthens the body's immune system. Apples, oranges, pears, tangerines, grapes, persimmons and other fruits have many useful properties. Bananas, for example, contribute to the formation of serotonin in the body - the hormone of happiness.

Simple carbohydrates include glucose, fructose, maltose, galactose and sucrose. Glucose is the main source of energy for brain function. It is worth being careful with it and consuming it in moderation, because excess glucose leads to the deposition of fat reserves.

Glucose is found in excess in many berries: grapes, cherries, cherries, watermelons. Fermentation products also contain glucose: kvass, beer and wine. All alcoholic beverages, in principle, are classified as simple carbohydrates, so their abuse also leads to a set of extra pounds.

Fructose is a fruit sugar, all fruits contain it in varying amounts. It does not raise blood sugar as dramatically as glucose. At the same time, it is much sweeter than simple sugar, therefore it is recommended for dietary nutrition.

The most harmful simple carbohydrate is sucrose. It lacks nutrients, and the slightest excess is immediately deposited in the form of fat. Some fruits and vegetables contain sucrose: beets, peaches, carrots, melons.

The classic representative of sucrose is sugar. Its amount in the diet should be significantly limited. All confectionery, ice cream, jams are simple carbohydrates due to the large amount of sugar in them.

Complex carbohydrates in the diet

Complex carbohydrates are digested much more slowly by the body. They enter gradually, without causing spikes in glucose levels. This provides a long-term feeling of satiety and does not allow complex carbohydrates to be deposited in the form of fat reserves.

Complex carbohydrates are represented by glycogen, starch, dextrin, cellulose. They contain all grains, legumes, mushrooms. Among fruits and vegetables - dried apricots, apples, grapefruits, plums, zucchini, peppers, cabbage, tomatoes, greens.

There should be much more complex carbohydrates in the diet than simple ones. They contain a lot of nutrients and fiber. Fiber is essential for the normal functioning of the digestive tract.

Smooth, shiny, resilient, incredibly tasty bird cherry or sweet cherry delights children and adults with its appearance at the beginning of summer. What is good about this berry? Whether cherries are good for health or the pleasure of taste - that's all you can get.

The health benefits of cherries are obvious and are expressed as follows:

If you eat half a glass of cherries every day, sleep normalizes, the nervous system calms down. Melatonin is a hormone responsible in the body for biological rhythms and regulation of sleep, this berry is contained in sufficient quantities.

Cherries help keep the skin in good condition, as it actively removes harmful substances from the body. Masks made from the pulp of the berry contribute to skin rejuvenation. Skin diseases (psoriasis, acne, eczema) recede under the onslaught of the army of sweet cherry nutrients.

Cherries are useful for those who lead an active lifestyle. It contributes to the rapid recovery of the body and replenishment of energy after physical exertion, because it contains natural sugars.

The benefits of cherries for digestion have long been known. This berry contains a lot of fiber, which helps to digest food and cleanse the intestines.

People suffering from anemia should opt for cherries, as they contain a lot of iron. Flavonoids and carotenoids found in cherries prevent the formation of blood clots and help strengthen the walls of blood vessels.

Dark cherries contain polyphenols and anthocyanins. These are substances that have a beneficial effect on the state of memory, activate the brain and prevent its aging.

Cherry is a baby berry, because a growing body needs vitamins B1, B2, B3, C and carotene to form teeth and bones. The child will receive all these substances by eating a sufficient amount of fresh cherries.

With the help of this berry, you can normalize blood pressure, because the potassium in the sweet cherry prevents fluid from accumulating in the body. One handful of dark red cherries a day will provide a mild diuretic effect.

The health benefits of cherries for women are the ability of the berry to influence the production of melanin, a dark pigment. A beautiful, even tan is guaranteed to beauties who include cherries in their diet.

The nervous system of people who regularly consume cherries becomes stronger, their mood improves. And all this thanks to the silicic acid contained in this berry. Alternative to chocolate found!

A huge amount of antioxidants puts cherries on a par with other preventive agents in oncology.

It is important for people suffering from gout, arthrosis, rheumatism to reduce pain. The benefits of cherries in this case are obvious, since this berry has an analgesic effect.

Cherry juice is rich in vitamin C, it helps with cough (promotes phlegm) and high fever. This is a well-known folk remedy for colds.

Do not eat raw meat and fish products. They may contain dangerous bacteria and infections that cause infection with helminthiasis that affects the fetus. In addition, raw foods are carriers of intestinal infections.

Do not abuse products that can provoke future allergenic addiction. These include seafood, especially delicacies (caviar and shrimp), honey, citrus fruits, exotic fruits, chocolate. In the early stages, it is better to exclude the listed products altogether, since the child may be born with congenital diathesis. Also, do not "lean" on spicy foods.

Exclude flour. Flour products, especially bread, pies, buns, cakes, pancakes, etc. - these are the brightest representatives of high-calorie dishes that contribute to weight gain. Excess weight does not benefit either the pregnant woman or the future.

Limit the use of canned foods and smoked meats. They can cause botulism, which is dangerous not only for health, but for life in general.

Do not provoke poisoning, intoxication and irritation of the digestive system. To do this, completely exclude mushrooms, melons and watermelons.

Be careful with drinks. Don't drink kvass. Firstly, it belongs to the category of low-alcohol drinks, and secondly, it promotes bloating. Limit the use of strong tea and coffee. They increase pressure, which can affect pregnancy in the form of uterine hypertonicity, which causes premature birth.

Try to eat only natural foods. Various preservatives and dyes are dangerous for any person, as they can cause disturbances in the functioning of the liver, kidneys and other vital organs. This does not mean that such products should be excluded completely, it is simply better to limit their use.

Avoid exotic fruits and other foods you don't know. They can cause an unexpected reaction of the body and cause a danger to the development of pregnancy and the fetus. Of the well-known fruits, it is better to exclude papaya, pineapples, bananas and grapes.

It is known that for a full-fledged existence, a person needs not only fats, proteins, carbohydrates and vitamins, but also microelements, one of which is selenium. Its importance cannot be overestimated, but, unfortunately, doctors are increasingly diagnosing selenium deficiency, which causes many functional disorders. You can make up for it with the help of proper nutrition.

Why does the body need selenium?

It is also an indispensable participant in the metabolism of proteins and nucleic acids, participates in anti-inflammatory and regenerative processes, supports and strengthens the immune system, helping it fight diseases such as viral hepatitis, herpes, and Ebola. Thanks to selenium, the immune system can keep the HIV virus in a latent state, preventing its development and transition to the full picture of AIDS.

Selenium is necessary for the treatment of hyperplasia of the thyroid gland, together with iodine preparations, it is also used for the prevention of thyroid diseases.

Selenium is indispensable for the normal functioning of the cardiovascular system, removing salts of heavy metals from the body: lead, cadmium, mercury, manganese. It is also found in the enzyme glutathione peroxidase, which is part of the body's global antioxidant system, protecting against the effects of free radicals. Selenium helps the body cope with arrhythmia, reduces the risk of fibrillation and the effects of toxic substances.

What foods are rich in selenium

Selenium is found in some medicinal plants: spirulina algae, drooping birch, eucalyptus, Ural licorice, sweet clover, field ephedra and horsetail.

Recently, agricultural products have increasingly begun to feed the soil with selenium-containing fertilizers, but this does not always make the products more useful, because chemicals with a high content of nitrates are also used at the same time. Therefore, doctors recommend taking supplements or complexes of vitamins and trace elements, which include selenium.

And crab meat. These products are also rich in other trace elements, vitamins and essential acids, so they must be introduced into the diet, at least a couple of times a week. In addition, the phosphorus contained in them is best absorbed by the body. , sprouted wheat or oatmeal. Such products are especially useful to eat for breakfast, because the phosphorus contained in them helps the body get the energy it needs from food. It is useful to add a handful of different nuts to oatmeal or muesli from time to time, which also contain phosphorus.

What is meant by healthy food? First of all, this is the consumption of a variety of products that nourish the body with all the necessary nutrients. But choosing the right foods from different groups is far from an easy task. In this article, I will tell you about the 10 most useful foods in the world, combining which you will make your diet complete and balanced.

Black chocolate

Moderate consumption of dark chocolate has many health benefits. Quality chocolate contains many nutrients, including iron, magnesium, fiber and copper. But you must make sure that you consume chocolate in moderation. Since it is rich in calories, excessive consumption of chocolate can lead to weight gain.

Health benefits of dark chocolate:

• The flavonoid complex in cocoa (the main ingredient in dark chocolate) has an antioxidant effect, protecting cells from the effects of free radicals. So chocolate can protect against heart disease. The flavonoids in dark chocolate can lower bad LDL cholesterol levels. This lowers the risk of a heart attack.
• Consumption of dark chocolate increases blood flow to the brain and skin. It improves brain function and overall skin condition. making her healthier.
• The serotonin in dark chocolate acts as an antidepressant, improving mood.

Thus, dark chocolate can be called one of the healthiest foods in the world and feel free to include it in your healthy diet.

Bananas

Sweet bananas have a ton of health benefits. Fresh bananas are available all year round and you should add them to your daily diet. Bananas can get rid of morning sickness, reduce tension, cure diabetes, and improve heart health. They are free of fat and rich in nutrients such as manganese, vitamin C, potassium, dietary fiber, iron, vitamin A, and protein. Without a doubt, this is one of the most useful products that should be on your table every day.

Health Benefits of Bananas:

• Daily consumption of bananas can reduce the chance of asthma.
• The high level of Vitamin B-6 in bananas can strengthen your nervous system and boost white blood cell production.
• The fiber content in bananas helps improve the digestion process.
• Bananas are rich in potassium, which can protect against a heart attack.
• The vitamin C in bananas can prevent the formation of free radicals that cause cancer.
• Bananas can also improve your memory and relieve diarrhea.

Sweet potato

The sweet potato is a readily available, inexpensive, and nutritious vegetable that is one of the healthiest vegetables in the world. It is a good source of Vitamin A, Vitamin D, Vitamin B-6, potassium and calcium. There is no fat in sweet potatoes at all, but they are rich in dietary fiber and antioxidants that are good for your health.

Health Benefits of Sweet Potato:

• The high fiber content in sweet potatoes helps improve digestion.
• The antioxidant compounds in sweet potatoes protect against cancer and promote eye health.
• The presence of Vitamin A and Vitamin E is beneficial for a healthy immune system.
• Vitamin B-6 in sweet potatoes relieves heart problems by lowering blood pressure and stabilizing the heartbeat.
• The iron in sweet potatoes increases the activity of white blood cells, which is beneficial for a healthy immune system.
• Sweet potatoes also regulate blood sugar and insulin levels.

Spinach

Spinach is an edible flowering plant with many health benefits. It is a rich source of Vitamins A, C, K, B2, iron, calcium, potassium and magnesium. Eating spinach is good for your skin, bone health and hair. It is one of the healthiest foods in the world and also one of the most inexpensive and affordable vegetables.

Health benefits of spinach

• The powerful antioxidants in spinach, such as lutein and zeaxanthin, greatly improve vision. They can also prevent many of the eye problems that come with old age. Beta-carotene in spinach effectively prevents the development of cancer.
• The beta-carotene in spinach may also prevent asthma.
• Daily consumption of spinach can increase the efficiency of the muscular system.
• Spinach is a wonderful food for treating diabetes by regulating your blood glucose and insulin levels.
• This is a great food for people with high blood pressure as the high potassium content of spinach helps to stabilize it.
• The content of Vitamin K in spinach strengthens the skeletal system.
• The high fiber content in spinach helps improve digestion.

There is also a separate article on TrendCat, where everything is described in more detail.

Garlic

Garlic has been used in folk medicine for centuries. It is also the most common ingredient used as a food flavoring throughout the world. Garlic is rich in nutrients and low in calories. It can fight against many diseases, which is why it has been included in the list of the most useful foods in the world.

Health benefits of garlic:

• Garlic has antibacterial, antifungal, and antiviral properties due to the presence of a chemical compound known as allicin. This complex can also reduce blood pressure.
• Daily consumption of garlic may reduce the risk of colon cancer.
• Garlic can reduce bad LDL cholesterol levels, reducing the risk of heart attack.
• Large doses of garlic can stimulate the production of antioxidant enzymes in your body. It can prevent brain diseases and relieve stress.
• A chemical compound called ajoene in garlic is considered a natural antibiotic. It can thin blood clots and prevent skin infections.
• Garlic helps regulate sugar and insulin in your blood.

Salmon

Salmon family fish is one of the healthiest foods in the world. Salmon is a good source of vitamins, minerals and proteins. This is one of the best foods that you should definitely add to your diet list. Choose only wild or organically farmed salmon, as overly pink fish in supermarkets is the result of heavy use of dyes.

Salmon Health Benefits:

• Salmon contains two important complexes of fats and omega 3 acids - EPA and DHA, which prevent cardiovascular diseases, brain diseases, relieve inflammation and thin blood clots.
• Omega DHA 3 also strengthens the immune system and stimulates the brain.
• The natural hormone calcitonin regulates calcium levels in your body, improving bone health. Thus, salmon may be a beneficial food for people with osteoarthritis.
• Vitamin D and selenium in salmon stabilize insulin levels in the body.
• Omega 3 fatty acids are very beneficial for eye health. Sufficient consumption of salmon may reduce the risk of numerous eye problems such as chronic dry eye and macular degeneration.
• Salmon is a wonderful food to improve your mood.

Walnut

As early as 10,000 BC, our distant primitive ancestors were already eating walnuts, which can be called the oldest known food in the world. Walnut is a wonderful and useful product, having numerous medicinal properties.

Health benefits of walnut:

• Walnuts contain three important omega-3 fatty acid complexes - linoleic acid, alpha-linoic acid and arachidonic acid. Daily consumption of walnuts reduces the risk of cardiovascular disease, prostate cancer, heart attack, and coronary artery disease.
• The chemical elements in walnuts, such as melatonin, carotenoids, and ellagic acid, can prevent inflammation, slow down aging, and slow down neurological diseases with antioxidant properties.
• The high levels of antioxidants in walnuts help prevent harmful free radical damage. Thus, walnuts can reduce cardiovascular disease, neurological disease, stress, and lung disease.
• Walnuts contain a complex of minerals including manganese, copper, iron, magnesium, zinc and selenium. These elements will help improve digestion and increase sperm activity.

Avocado

Avocado is a healthy fruit that was grown in South America as early as 8000 BC. Today, this fruit is cultivated in large quantities in Mexico, Chile, the Dominican Republic and the United States. Avocados are rich in many important minerals and vitamins, including Vitamin A, D, C, B-6, B-12, Magnesium, Calcium, and Iron.

Health benefits of avocado:

• The fiber content of avocados may reduce the risk of obesity, diabetes, and cardiovascular disease.
• The high levels of polyunsaturated fats in avocados can lower blood cholesterol levels.
• Avocados contain one of the most important omega-3s, alpha-linoleic. It reduces the risk of pneumonia, hypertension, heart disease and stabilizes blood pressure.
• The high level of monounsaturated fats in avocados regulates blood sugar levels.
• Avocados are a rich source of powerful antioxidant carotenoids and lutein. They help reduce the risk of two major eye problems, macular degeneration and cataracts.
• The high levels of folic acid in avocados may prevent birth defects.

Apple

Many will be surprised, but in second place in the list of the most useful foods in the world is an apple. Crispy and juicy apples are one of the healthiest foods in the world, a true food powerhouse. The apple is rich in dietary fiber, phytochemicals, thiamine, riboflavin, and vitamin B-6. Apples are low in calories and have a lot of health benefits.

Health benefits of apple:

• Regular consumption of apple juice may reduce the risk of Alzheimer's disease and stimulate brain activity due to high levels of a neurotransmitter known as acetylcholine.
• The high fiber content in apples may protect against Parkinson's disease.
• Daily consumption of an apple provides cardiovascular benefits due to its high levels of fiber and polyphenols.
• With the help of apples, you can stabilize the level of cholesterol in the blood. Thus, apples help prevent numerous heart diseases.
• The antioxidant properties of apple strengthen the immune system, reducing the risk of asthma, cancer, and heart attack.
• Apples are a low calorie food. Add apples to your daily weight loss diet.
• Apple cider vinegar can prevent the formation of kidney stones.

Almond

Almonds are a wonderful product for good health. It has more health benefits than any other nuts. Almonds are rich in antioxidants, proteins and minerals.

Health benefits of almonds:

• Almonds are rich in monounsaturated fatty acids such as oleic and palmitoleic. These fatty acids can reduce bad LDL cholesterol and increase good HDL cholesterol in your body.
• Omega 3 acids in almonds stabilize sugar levels, blood pressure, reduce body fat, strengthen the immune system and maintain muscle mass.
• Almonds contain many brain-boosting nutrients such as riboflavin and L-carnitine. These nutrients help improve brain activity.
• The high phosphorus content in almonds can strengthen bones and teeth.
• The presence of Vitamin E and magnesium in almonds may reduce the risk of heart disease.
• The folic acids in almonds can prevent the accumulation of fat in the arteries.
• The high levels of antioxidants in almonds boost your immune system and block free radicals, protecting your heart and eyesight, and repairing damaged cells.
• Almonds strengthen the immune system. Thus, daily consumption of almonds makes your body less prone to disease.
• Useful minerals manganese and copper in almonds will give the body extra energy.

It was a list of the most useful products in the world, which can be continued indefinitely. However, it is these 10 foods that should be included in your diet for good nutrition.

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

Everyone who wants to prolong youth, who thinks about their health, is always wondering - what is the most useful product in the world?

Your attention is presented to the top of the most useful products in the world.

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

The second place is surely occupied by broccoli. It is the undisputed leader in the content of Vitamin C and protein. Eating this vegetable improves eyesight and has a beneficial effect on the skin due to beta-carotenes. Methanin works with the digestive system to prevent ulcers and other diseases. The high content of fiber, which cleanses the entire body, contributes to the removal of toxins. 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 by heat treatment, so broccoli is best eaten raw or steamed.

The top healthy food continues with ordinary white cabbage. It has non-volume deposits of Vitamin B, C, K, U, fiber, protein and minerals. Cabbage is great for helping digestion and fighting 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. Fiber in the composition of cabbage has a beneficial effect on the functioning of the intestines, prevents hemorrhoids and constipation. White cabbage is especially useful raw, sauerkraut 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, fiber. Spinach is one of the healthiest plants in the world. The usefulness of the product is explained by its ability to destroy toxins, improve metabolism, help the functioning of the nervous and circulatory systems, prevent oncology, and have a positive effect on vision. Spinach is completely absorbed by the body and retains its qualities with relatively mild heat treatment.

Carrot. Such carrots, which are familiar to all of us, meanwhile, 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 beriberi, 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 a little.

The healthiest foods in the world are apricots. This guest from the south contains pectins, tannins, starch and organic acids, which are hard at work fighting cholesterol, toxins and heavy metals. In addition, this fruit contains huge deposits of Vitamin A, C, B, which strengthen the immune system, prevent oncology, improve the skin, and have a beneficial effect on 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 that slow down the aging of the body and help the nervous system work. Essential oils of celery contribute to the production of gastric juice. This fruit is very useful for diabetics and the elderly, because it helps to normalize the water-salt balance, helps in the fight against arthritis, rheumatism, and gout. Celery is also a food that has wound healing, anti-inflammatory, antiseptic properties.

Blueberries, strawberries and cranberries. These delicious berries contain a lot of organic acids, antioxidants, tannins. Blueberries are very useful 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. Cranberries will help with viral hepatitis, cystitis, hypertension, polio, rheumatism and diabetes.

Grape. It contains as many as one hundred and fifty very important compounds 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, 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, 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 in a positive effect on the digestive and cardiovascular systems. Quercetin, one of the components of the apple, fights cancer. Just one apple a day is enough to fulfill the recommendations of doctors and improve your well-being;

Onions - a savior from many diseases . The usefulness of foods like onions is undeniable. It helps to improve the functioning of the liver, thyroid gland, as well as the cardiovascular system, improves immunity and fights colds. Onion is one of the few that retains its 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, lowers cholesterol. Although garlic does not retain almost all its beneficial properties during heat treatment, it is better to set aside time and at least occasionally eat fresh garlic;

Greens- this group includes dill and parsley, lettuce, sorrel, arugula, plantain and nettle. How can even one table do without it. we have been aware of the vitamins contained in greens since childhood. 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 is spicy and sweet. Hot pepper improves metabolism, so it is often included in a weight loss diet. Capsacin, in its composition, improves the functioning of the stomach, preventing the growth of harmful bacteria. Sweet peppers are high in not only vitamin C, but also luteolin. Even in small doses, it prevents development, takes care of the cardiovascular system;

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

Strawberry- 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 oncology and cardiovascular diseases;

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

Beans- legume, which has a rejuvenating effect, contains a huge amount of protein, potassium, fiber. She is a real gift for the cardiovascular system, gastrointestinal tract;

Fish and seafood - a storehouse of unsaturated fatty acids, which are so useful for our body. Fish reduces the likelihood of ischemia, 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 without exception to everyone, because they normalize the work of the gastrointestinal tract;

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

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

Honey is a great natural sugar substitute. Honey perfectly helps not only with 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. Beetroot increases potency, is useful for good brain function and blood circulation;

brown rice - a source of fiber, helps the work of the gastrointestinal tract, cardiovascular system, reduces the percentage of oncology 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, in the composition of watermelons, there is practically no fat;

Bananas is a natural antidepressant. Contain Vitamins A, B6, C, have laxative properties;
Healthy food rating completes 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 good quality olive oil, which also has all of these properties.

Take care of yourself, smile more often and!

Would you like to participate in a little experiment? To do this, you do not need to do something special or make incredible efforts, just go to your refrigerator, open the door and, looking around the contents of the shelves with an inquisitive eye, answer how many of the most useful products you found there. Take your time, take it seriously and do not confuse delicious, favorite and not very healthy foods for the body with sometimes not loved, but very useful. This means that the smoked sausage and a piece of yesterday's leftover chicken after dinner should be pushed aside. They are not useful products. Canned food, mayonnaise and ketchup will also go there. What is the result? Not many useful products have been found, right? Or not found at all?

Maybe, thoughtfully frozen in front of the refrigerator, you simply cannot be sure which of the products is healthy and which is not. Do not worry, there are probably more than half of such doubters, because in order to name useful products, you need to know their properties. To help you solve this problem, we have prepared for you a list of the top 10 healthiest foods. According to scientists, these foods are the most useful at the moment. In fact, there are many more of them, but we want to talk about the very best, the useful properties of which are well studied and tested, so to speak, by time. These very, very healthy foods are quite affordable for everyone, they can be bought at any supermarket and at any time of the year. But this does not mean at all that only these ten products will now “settle” in your refrigerator. Just do not forget about them, let them be present in your diet and benefit your body.

Vegetables

Cabbage
By the amount of vitamin C, it overtakes oranges, and there is more calcium in it than in milk. Cabbage stimulates the production of red blood cells, promotes tissue rejuvenation, activates metabolism, regulates fat metabolism, lowers blood cholesterol, improves immunity and strengthens the heart muscle. Cabbage retains its useful vitamins that our body needs even when pickled. The nutritional value and benefits of sauerkraut are due to the high content of lactic acid, mineral salts and vitamins. And in this wonderful vegetable there is a lot of nicotinic acid, which gives a beautiful, healthy shine to the hair and strength to the nails. So do not deny yourself the pleasure of being beautiful and healthy, eat cabbage!

Carrot
By the number of useful substances contained in it, it does not lag behind cabbage. Therefore, they often act as an excellent duet in most cooked dishes. Carrots can be consumed in different forms - raw, boiled and stewed, fried, pickled ... To better digest carrots, eat them with sour cream or sunflower oil. But most often, chew it raw - this will strengthen the gums and significantly reduce the number of germs in the mouth. Carrots are famous not only for the content of the well-known vitamin A (carotene), which is also called the vitamin of beauty, but there are also plenty of other vitamins in it, as well as minerals. I just can’t believe that an ordinary small carrot also contains fructose, glucose, lecithin, amino acids, proteins and starch. Carrots strengthen the immune system, improve the functioning of the intestines, have a beneficial effect on vision and, according to many scientists, can even prevent the development of cancer. And this is only a small fraction of what this miracle vegetable is capable of, deserving not only respect, but also indispensable inclusion in the daily diet.

Onion or garlic
Just allies in the fight against various diseases. In fact, they are similar to each other in the presence of the same useful substances and the invaluable benefits that they bring to the body when we add them to many dishes without even thinking about it. It is about them that one can say with full confidence: "The spool is small, but expensive." Onions and garlic strengthen the immune system, lower blood cholesterol levels, come to the rescue in case of liver diseases and are simply indispensable for colds. Of course, eating onions and garlic is much healthier when raw, but not everyone dares to eat them raw every day - the smell is painfully stunning. From time to time, when important meetings and close communication with people are not expected, you can afford a few cloves of fresh garlic or slices of onion, this will only have a beneficial effect on your body.

Fruit
There are an incredible amount of healthy fruits, and therefore to say that we need only one is not only wrong, but even somehow impolite in relation to others. Another thing is what kind of fruits we can afford depending on the price or season. Therefore, we consider two options that are quite accessible to us.

Apples - such relatives, in all respects useful and wonderful fruits. Remember the proverb: "One apple a day - doctors out of work?" As they say, you plucked a vitamin from a branch, washed it - and enjoy the taste and aroma, and at the same time saturate your body with all sorts of useful things. And, by the way, there are a lot of them. Eating apples slows down the growth of cancer cells, relieves inflammation, and normalizes the functioning of the stomach. And besides, apples are a real pantry of vitamins and minerals that are beneficial for the immune system and the human circulatory system.

Bananas , which are sold in our supermarkets all year round, have long been perceived by Russians not as overseas guests, but as relatives, and the price of this amazingly unique fruit is quite acceptable. Bananas will benefit both a healthy person and those who are prone to diseases of the digestive tract. They are quickly absorbed by the body, thanks to which they satisfy hunger. Bananas contain three natural sugars, namely fructose, glucose and sucrose, as well as the vitamins and chemical elements we need. But most importantly, bananas are champions in the content of potassium, which we need for the cardiovascular system, liver, brain, muscles and bone strength. If you, for example, tend to seize stress with sweets, give preference to bananas, which will relieve nervous excitement, bring sugar back to normal and help metabolism.

Legumes

Beans - one of the brightest and most useful representatives of the legume family, the constant use of which has a rejuvenating effect and helps prolong life. In addition, beans are very unpretentious, and it will not be difficult to grow them on your site. This inconspicuous "prude" contains a high amount of vegetable protein and potassium, which is necessary for the good functioning of the heart and other vital organs, fiber - for the best functioning of the entire gastrointestinal tract. It is also extremely low in calories and high in antioxidants. The amount of bean proteins is superior to lamb, chicken and cottage cheese, is on equal terms in protein with granular caviar and cheese products. Good news for vegetarians and fasting people!

Dairy

Cottage cheese is calcium and phosphorus, necessary for the formation of bone tissue, healthy teeth, nails, heart, brain and blood vessels, as well as an easily digestible protein that can replace meat and fish proteins. The best cottage cheese is, of course, home-made or bought on the market from a seller you trust. But if this is not possible, choose a product with the name “Cottage cheese” in the store, and not the “Curd product” that appeared on the shelves in abundance, you are unlikely to get the benefits that we are telling you about from it.

Vegetable oils

Olive oil , perhaps the most popular among vegetable oils, as it contains monounsaturated fatty acids, which are very good for the heart and fight cholesterol plaques. It can be added to salads, soups, cereals, many main dishes and even taken on an empty stomach. It protects the heart and normalizes blood pressure, helps strengthen bones, thanks to the vitamins A, D, E and K it contains, which reduces the risk of joint diseases. Olive oil is especially useful for children, as it stimulates the growth of bone tissue. Olive oil is indicated for people suffering from diseases of the digestive tract, liver diseases and diseases of the gallbladder. Oleic acids, which are part of olive oil, help strengthen memory and have a beneficial effect on thought processes.

Fish
Just imagine - 30 grams of fish products per day or three “fish” meals during the week reduce the likelihood of developing a heart attack by 50%! In terms of its nutritional and culinary qualities, fish is in no way inferior to meat, as it contains proteins, fats, extractive and mineral substances, and even surpasses the latter in terms of the ease of digestion of proteins. Among all types of fish, sea fish from cold seas is considered especially useful, for example, salmon , which is the champion in the content of omega-3 fats, which lower cholesterol levels, prevent certain types of cancer and vascular thrombosis, as well as omega-6 and iron. In addition, it can reduce the risk of various heart diseases, overcome depression, prevent memory loss and improve hair condition. Make it a rule to replace meat with fish more often, and soon you will see for yourself how much the condition of the whole organism will improve.

Honey
If you have honey, you can simply forget about sugar. This extremely useful and necessary natural product in the diet, which increases the body's resistance to many infections, strengthens the immune system and is the best source of energy. Honey contains many vitamins, enzymes, microelements, organic acids and proteins. It is recommended to take it in the treatment of diseases of the liver, gastrointestinal tract, respiratory organs, and simply for general strengthening of the body. Add honey to tea, cereals, drink boiled water with the addition of honey before going to bed, this will help you fall asleep faster and rejuvenate.

nuts

The common people of Ancient Babylon were strictly forbidden to eat nuts, it was believed that these fruits strengthen the mind, and mob is useless. Today, fortunately, everyone can afford a handful of any nuts of their choice. Among all the diversity, preference is still given walnut , because it is a real storehouse of vitamin C. It is enough for an adult to eat only five walnut kernels to get the daily intake of vitamin C. However, they must be eaten slowly, chewing thoroughly, otherwise they will not be absorbed by the body. Walnut normalizes the level of acidity of gastric juice, normalizes bowel function. For people suffering from diabetes, high blood pressure, joint diseases, mastopathy and fibroids, walnuts are simply vital. To all its other positive qualities, one more important thing can be added - it has a beneficial effect on the nervous system, eliminating great nervous tension, due to which walnuts are advised to be used to stimulate brain activity, with headaches, impaired memory and attention, with sleep disorders and stress.

Green tea

Admirers of green tea every day becomes more and more. And no wonder, because this drink is very useful. Try to buy green tea in bulk, without additives, and not in bags, so that you can drink a really valuable and healthy drink. Only real green tea contains antioxidants and is especially rich in vitamin C (2 cups of green tea equals 7 oranges). This amazing drink dulls the feeling of hunger and improves bowel function, reduces the risk of strokes, strengthens blood vessels, improves the immune system, lowers cholesterol and blood sugar, and has a detrimental effect on various viruses and microbes. And, finally, it increases the overall tone of the body and slows down the aging process. Adding apple juice to green tea will give it an interesting taste. Pay attention to the fact that green tea is recommended for those who work a lot at the computer, as it is believed that it protects our body from harmful radiation.

There are actually a lot of healthy products, because everything that nature gives us is beneficial and creative: some help us maintain our sanity, others help us keep our bodies young. If you correctly combine all of the listed components in your daily diet, you will get the maximum benefit from them. Eat the healthiest foods ever!

Health to you and longevity!

Larisa Shuftaykina

As a rule, the foods that are the most delicious for us and that we use with great appetite are also the most harmful. Meanwhile, malnutrition is the main cause of many diseases. Let's analyze which foods are harmful to our body, and which are useful?

Harmful products.
Animal fats, lard, eggs, fatty meat, cream and sour cream in large quantities, as well as foods with a black crust formed during frying, negatively affect the health of the body.

Sweets and flour products. Various cookies, cakes, sugar, sweets and chocolates, as well as sweet juices, are the cause of acne. Of course, it is impossible to completely abandon the use of this category of products, and it is not necessary. It's just better to replace such products with more useful ones. So, for example, chocolates and cakes can be replaced with dried fruits and honey, and sweet drinks can be replaced with tea and water. If it is absolutely impossible to live without a cake, sometimes you can afford a small piece of low-fat cake (bird's milk or a serving of fruit and berry jelly or soufflé).

White bread. The consumption of white bread has a detrimental effect on our health, as well as on the figure. It does not bring any benefit to the body, it only adds empty calories. A great alternative to white bread is bran bread or unleavened bread. Fortunately, today in stores you can find this type of bread.

The list of harmful products, of course, can include various kinds of chewing sweets, chocolate bars, chupa chups, etc., since they contain a large amount of sugar and various chemical additives, flavorings, dyes and preservatives.

Separately, I would like to say about the most harmful product that both children and adults adore - these are chips, moreover, both potato and corn. Chips are a dangerous mixture of carbohydrates and fat, coated in dyes and flavor substitutes. French fries are considered less dangerous, but no less harmful.

Sweet carbonated drinks. They contain a huge amount of sugar in their composition (the daily rate required by a person is contained in 250 ml of such a liquid) and various chemicals (flavorings, preservatives), which poison our body. As a rule, carbonated drinks with a lot of sugar add extra calories, but do not carry any benefits. Lime water is an excellent substitute for sweet carbonated drinks, especially in the summer heat, and in winter this drink serves as an excellent antidepressant, since lime affects the production of serotonin, the hormone of happiness. Freshly made fruit juices and sugar-free fruit salads are also good alternatives.

Products of the meat processing industry (sausage, sausages, etc.). All this sausage assortment contains hidden fats (lard, pork skin, visceral fat), which are masked by flavor substitutes and flavorings. In addition, meat product manufacturers are increasingly adding genetically modified raw materials to their products, in particular transgenic soybeans, the side effects of which have not yet been fully studied. The fats contained in these products contribute to an increase in the amount of cholesterol in the blood, which clogs the blood vessels, thereby accelerating the aging process of the body and increasing the risk of developing cardiovascular diseases.

Mayonnaise. Self-prepared mayonnaise and used in rare cases and in small quantities will not cause much harm to the body. However, ready-made mayonnaise, to which most of us are accustomed, as well as dishes with its addition, are highly caloric, because mayonnaise contains a huge amount of fat and carbohydrates. In addition, various dyes, substitutes and other "chemistry" are also used in its production. Mayonnaise is especially harmful in the composition of various hamburgers, shawarma, hot dogs. You should not use fat-free mayonnaise as an alternative, consoling yourself with the fact that it contains fewer calories. This is far from true. The number of calories in such mayonnaise is not much less than in regular mayonnaise, but there are a huge amount of various E-additives.

The list of harmful products should include ketchup, ready-made sauces and dressings, as well as various instant dishes that can be purchased at any supermarket. They contain a huge number of substitutes for flavors and other chemistry, from which there will certainly not be any benefit.

Salt. Everyone knows its second name "white death". Its use reduces pressure, negatively affects the salt-acid balance, and contributes to the accumulation of toxins in the body. Salt lowers blood pressure, disrupts the salt-acid balance in the body, and contributes to the accumulation of toxins. Therefore, if you cannot refuse it, then at least try not to indulge yourself in excessively salty dishes.

Alcohol. Alcohol, as strange as it sounds, is very high in calories. Everyone knows about the dangers of alcohol from the school bench. And do not amuse yourself with the thought that in small doses it is good for the body. This is not true. Even a small amount of alcohol adversely affects the absorption of vitamins by the body. Therefore, it is necessary to strive for a healthy lifestyle.

Fast food or junk food. All meals, the so-called fast food can be considered a huge source of bad cholesterol. Eating very fatty meat products increases the formation of free radicals in the body, which contribute to the attachment of cholesterol to the walls of blood vessels and their clogging. In addition, free radicals can affect the structure of cells and contribute to their degeneration. Therefore, it is best to eat lean beef for food, and use fresh vegetables as a side dish, because they have so many antioxidants that actively fight free radicals and restore the structure of damaged cells.

Coffee with cream. Regular consumption of coffee with cream can negatively affect your figure. In addition, it is no secret that coffee consumption deprives our teeth of whiteness and natural shine, and excess caffeine can contribute to the rarefaction of bone matter, resulting in very brittle bones. Also, coffee is referred to those products, the use of which causes acne. This is because coffee increases the production of cortisol, a hormone that is responsible for stress and which, in turn, is the main cause of acne in middle-aged people. It is especially harmful to drink sweet coffee on an empty stomach in the morning. According to ongoing research, damage to the body is caused by drinking more than two cups of coffee a day. Therefore, you should only occasionally allow yourself black coffee or coffee with the addition of skim milk. And it is best to give preference to tea, both green and black. The flavanoids it contains have an antioxidant effect, regulate the amount of bad cholesterol, reducing the risk of clogging the artery.

What causes the use of harmful products?
It is no secret that malnutrition is a hidden source of many human diseases. Fatty foods in large quantities contribute to the appearance of excess weight. The constant use of food rich in preservatives and dyes poisons the body over time, while at the same time causing addiction. Receiving small portions of toxic substances, the body gradually gets used to them and ceases to signal us about it, namely, allergic rashes do not appear on the skin, there is no nausea, vomiting and dizziness.

In addition, a person gradually begins to dull the feeling of fullness, which is associated with an abundance of boiled food, which in a special way affects the digestive system. Vegetable food (coarse) has a stimulating effect on the digestive system, so the diet of any person should have more fresh vegetables and fruits.

But not only the quality of the food consumed matters, it is also important in what quantities the food is consumed. Violation of the diet negatively affects the functioning of the body. In the conditions of the modern rhythm of life, we manage to fully eat only in the evening, mostly before bedtime. And since by the evening we experience severe hunger, we most often transmit, and this is reflected in our figure. In addition, such nutrition leads to the development of diseases of the cardiovascular system and the gastrointestinal tract.

Therefore, before you eat something very tasty, but harmful, think a hundred times, because such food slowly kills our body.

The most useful products.
Of course, nutritionists still have endless discussions about the harm and benefits of certain foods. However, there are still products, regarding the benefits of which there is a unanimous opinion.

Apples. Apples, no matter how you look at them, are very healthy fruits. They contain acids that effectively fight putrefactive bacteria, and this is of great benefit to the stomach. In addition, the benefits of apples have been proven for the functioning of the cardiovascular system. Apples also contain the substance quartzetin, which affects the growth of cancer cells, slowing them down. To replenish the body with the necessary trace elements, nutritionists recommend eating several apples in the afternoon.

Onion. The composition of the onion contains substances that are effective in the fight against pathogenic microbes. In addition, onions are rich in carotene, vitamins, including vitamin C, sugar and mineral salts. Onion essential oil has a bactericidal effect. It is used to treat many diseases, including it effectively lowers blood sugar levels, improves the functioning of the liver, cardiovascular system and thyroid gland, improves immunity, and is also effective in combating colds. Onions owe their properties to the phytoncides contained in it - special substances that prevent the reproduction of pathogens. In addition to onions, carrots, beets and potatoes are useful. It is worth saying that even with heat treatment, the onion retains its medicinal properties.

Garlic. Garlic also contains a huge amount of nutrients and is effective against colds. It has a detrimental effect on harmful microorganisms and restores the intestinal microflora. In addition, its use reduces the level of cholesterol in the blood. Raw garlic is most useful, but after thermal exposure, it loses its unpleasant aroma. Therefore, on weekends, when a meeting and communication with strangers is not expected, fresh garlic should be consumed.

Nuts. The benefits of nuts are undeniable. They are very rich in vitamins and minerals. Their use has a beneficial effect on male potency and female libido. It is very useful to use nuts to improve vision, for heart function, and besides, they reduce the risk of developing diabetes. They can be used as an addition to salads, as well as in the form of an independent dish (as a snack).

Fish. Eating fish reduces the likelihood of developing coronary heart disease by several times. There are also a lot of unsaturated fatty acids in fish, which do not allow cholesterol that enters the body with other food to accumulate. It is ideal to replace the consumption of meat with fish, or include more dishes with fish in the diet. Salmon is especially useful, the meat of which contains important omega-3 fatty acids, which can enter our body only with food or as a separate supplement. They reduce inflammation, improve circulation, and reduce the risk of cancer.

Milk. Milk and sour-milk products are very important for the body, because they contain the calcium necessary for the body, which strengthens the bones. The bacteria found in fermented milk products have a beneficial effect on the functioning of the gastrointestinal tract.

Green tea. Green tea has a number of beneficial properties for our body. It reduces the likelihood of a stroke, increases the body's defenses. Green tea also reduces the risk of tumor formation. And about how useful green tea is for the skin, I generally keep quiet.

Honey. Honey can be called the most useful product. It is a natural sugar substitute. Used in the treatment of many colds. In addition, honey is especially useful for the cardiovascular system.

Bananas. They have unique properties, they relieve stress and replenish lost strength. They contain a large amount of vitamins A, C, B6. Their use contributes to the normalization of the cardiovascular system, intestines, they are an excellent natural laxative. Bananas also contain a lot of iron, which increases hemoglobin in the blood. However, despite all the positive qualities of bananas, it is worth noting that they are quite high in calories, so those who are worried about their figure should not get carried away using them.

Olives. The benefits of olives have been known for a long time. They contain a lot of vitamin E and iron. Olive oil is very useful. Therefore, it is better to fill all salads with it. Regular consumption of olive oil, due to its content of monounsaturated fatty acids, reduces blood cholesterol, blood pressure and the risk of developing diseases of the cardiovascular system.

Cauliflower and broccoli. The presence of cauliflower and broccoli in the diet significantly reduces the likelihood of developing prostate cancer. The vitamins and microelements contained in them (iodine, zinc, manganese) not only have a beneficial effect on metabolism, but also have an antitumor effect. They contain protein, which is almost equivalent to animal proteins. The pectin substances contained in these types of cabbage, entering the stomach, prevent the absorption of toxins into the lymph and blood, and also reduce inflammation of the mucous membrane.

Ordinary white cabbage and greens. It is rich in fiber, which effectively removes cholesterol from the body and prevents the development of atherosclerosis, mineral salts, trace elements and vitamins, especially a lot of vitamin C. Greens are also good for our body, but you need to use it right away, because many vitamins are lost during storage.

Tomatoes. They contain a powerful antioxidant - lycopene, which protects the skin from ultraviolet radiation, prevents the development of cancer, and also lowers blood cholesterol levels. Tomatoes are also rich in fiber, potassium and vitamin C.

Kiwi. This exotic fruit contains a lot of vitamin C, magnesium, potassium mineral salts and fiber, which normalizes digestion and removes cholesterol from the body.

Blueberry. Blueberries are rightfully considered the number one healthy food, as they contain a huge amount of antioxidants and phytonutrients that neutralize free radicals, thereby preventing the development of cancer. In addition, regular consumption of blueberries reduces the risk of developing age-related diseases such as Alzheimer's disease or senile dementia.

Raisin. A very useful product with a number of useful properties. Strengthens the nervous system and heart. It contains substances that can stop the growth of bacteria that cause tooth decay and gum disease.

Black beans. A cup of black beans provides 15 grams of pure protein without artery-clogging saturated fat. The huge benefits of beans for heart function, as they contain fiber, iron and a huge amount of antioxidants.

Cranberry. The use of cranberries is effective for colds, as it has an antipyretic effect, and also has a detrimental effect on viruses in acute respiratory infections. Cranberries are also effective in treating hypertension.

This is not the whole list, in addition to the named products, one can note prunes and dark plums, black currants and chokeberries (aronia), dark grapes, eggplant, cherries and cherries, spinach, artichokes, raspberries, pomegranates, grapefruit, strawberries, blackberries, cocoa and low-calorie products from it. It is also useful to eat bean sprouts, peas, watercress, wheat.

However, knowledge of products that have beneficial and harmful effects is still not enough. It is necessary to regulate nutrition, taking into account the characteristics of your own body. Proper and balanced nutrition is the way to health. Don't forget about it.