List of healthy foods that you should eat every day
• List of healthy foods that you should eat every day
What to eat to be healthy? Nutritionists recommend eating at least once a day certain products that for many years to stay healthy, beautiful and in good physical shape. They believe that properly balanced diet significantly improves the quality of life and helps protect the body against deadly diseases - heart disease and cancer, which are often found in people who are overweight. See the top 10 healthy foods that you should eat every day.
What is the healthiest cuisine in the world? Nutritionists believe that the most healthy is a combination of Mediterranean, Japanese and French diets that guarantee a diet low in fat, yet high in nutrients - explains Rosanna Lee, a nutritionist from Toronto.
Eat green vegetables. Cruciferous vegetables such as broccoli and brussel sprouts, spinach and provide our organism folic acid, calcium and other nutrients that enhance the bone marrow and improve performance, and prevent age vision problems.
Eat berries - blueberries, strawberries, raspberries and blackberries rich in antioxidants, which slow down the aging process and prevent many diseases.
Eat beans and soybeans. They are excellent sources of protein, low in fat and high in fiber and antioxidants, as well as we need vitamins and minerals such as iron and potassium. Scientific studies have shown that soy beans and effectively protect against breast cancer and prostate cancer.
Eat whole grains, as well as rice. Pasta and whole grain breads are rich in fiber, vitamins and minerals, and antioxidants that protect our body, reducing the risk of cardiovascular disease and cancer.
Add to your diet olive oil, which is the basis for one of the healthiest diets in the world - the Mediterranean. Olive oil contains large amounts of antioxidants and anti-monounsaturated fatty acids that help to reduce the risk of cardiovascular disease and cancer, and age-related cognitive impairment (memory loss and reduced efficiency of the brain).
Eat tomatoes. They contain large amounts of lycopene (an antioxidant), which reduces the risk of prostate cancer, lung and stomach cancer as well as heart disease. It is boiled or stewed tomatoes as compared to raw, in their higher concentration of lycopene.
Eat nuts, especially almonds and walnuts, which are very rich in nutrients. They contain healthy fats, vitamins, minerals and proteins that support the effective work of the brain and the normal functioning of the cardiovascular system. Nuts also inhibit the development of inflammatory processes in the body.
Eat more fish. Oily fish, such as salmon, sardines, trout, tuna, halibut, mackerel, and contain large amounts of mineral acids omega-3, which, among other things, help prevent the inflammatory processes in the body.
The last two healthy product from our list - it is tea: white and green. They contain epigallocatechin gallate (organic chemical compounds from the group of flavonoids), which is one of the "advanced" forms of antioxidants. Many studies have shown that consumption of green and white tea helps reduce the risk of cardiovascular disease and cancer, and Alzheimer's disease.