In a world increasingly chaotic and industrialized, with a frenetic pace of life and with the seconds of our clock carefully counted, it is important to maintain a diet that allows us to subsist in that unbridled routine.
Keep in mind that most products that are consumed, precisely because of that daily style, are strategically designed for a practical intake and how not, very fast. However, although these products are adapted to the timeline of each one, in reality they do a disservice to our body, because they can be harmful to health.
The manipulation of food is a reality that must be dealt with. The so-called ‘processed‘ cover a growing variety of products every day and according to the WHO, are nutritionally unbalanced. Fortunately, there are alternatives with which to reduce the impact caused by these foods in the long term. It is therefore important to include healthy products in the diet that counteract these effects.
There are many people who still wrongly associate a healthy diet with weight loss, when in fact, it brings many other benefits away from the control of body mass such as health, vitality and even happiness itself.
Although a priori it does not seem so, eating healthy stimulates the taste buds, because it makes our palate more sensitive to salt, sugar or fat and increases the perception of natural flavors, that is, the essence of food. As mentioned, eating healthy also provides vitality, because it generates less insulin than with dishes high in carbohydrates and that is why we have less sleep after meals. This practice decreases the risk of serious long-term illnesses, such as cardiovascular problems and if that were not enough, eating healthy reduces cortisol levels, the stress hormone, making you feel better.
Although there is no perfect food that concentrates the components required in the perfect dose, one of the advantages of the food is the infinite combination of ingredients. Is it possible to find a selection of foods that are tasty, nutritious and excellent for health? Of course! That is why in the next gallery we present a compilation of some of the most “top” in health.
The apples are an excellent source of antioxidants which combat free radicals, these substances causing undesirable changes and are involved in both aging and in certain diseases. A study from the Florida State University (USA) concluded that apples are a “miraculous fruit”, since the polyphenols contained in apples increase life expectancy. Eating an apple a day reduces the levels of bad cholesterol (LDL) by 23% and increases by 4% in the good cholesterol (HDL) in a period of six months. Apples also reduce the risk of stroke by 52%, according to another study from the University of Wageningen (Netherlands).
In the number 2 position of the healthiest foods that exist are almonds. They are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. Snacking on almonds or taking them mid-morning can help maintain healthy cholesterol levels; In addition, these have more fiber than any other dried fruit. Due to its satiating effect, appetite decreases and therefore helps not to gain weight. A research published in the European Journal of Clinical Nutritionfound that participants who ate 1.5 ounces of dry toasted almonds every day experienced a reduction in the sensation of hunger and an improvement in vitamin E in the diet, without increasing their body weight. Almonds also have cardioprotective effects, that is, they promote heart health. In general, eating nuts every day can prolong life.
Broccoli is rich in fiber, calcium, potassium, folic acid and phytonutrients that reduces the risk of developing heart disease, diabetes and some types of cancer. It also contains high levels of vitamin C. Its potent anticancer effect is due to the enzyme myrosinase. A team of researchers from the University of Illinois (USA) concluded that steamed broccoli can significantly reduce the risk of developing cancers, can help prevent osteoarthritis, the most common form of arthritis.
The cranberries are rich in fiber, antioxidants and phytonutrients that can help prevent disease and the body to function properly. Older people who habitually ingest this fruit are less likely to suffer from cognitive deterioration, according to a study carried out at the Harvard Medical School. In addition, another investigation ruled that cranberries help reduce obesity thanks to polyphenols, very abundant in blueberries. Also, this berry reduces the risk of hypertension by 10%. As for women, both these and strawberries reduce the risk of heart attack by up to 33% by eating three or more servings a week.
Tuna, bonito, sardines, anchovies, salmon, herring, trout, mackerel… any variety of blue fish is incredibly beneficial to health. Their tissues contain omega-3 fatty acids, well known for their positive effects on the heart or nervous system. Blue fish contains vitamins A and D and research conducted by the Jonsson Comprehensive Cancer Center at UCLA (USA) found that the progression of prostate cancer was significantly slower when patients followed a low-fat diet with fish oil supplements. They have also proven their value in fighting rheumatoid arthritis.
6Green leafy vegetables
Several studies have already shown that a high intake of vegetables, leafy green like spinach or cabbage can significantly reduce the risk of developing type 2 diabetes. One of the most emblematic is certainly spinach: it is rich in antioxidants, especially if it is consumed raw, steamed and slightly boiled. Spinach is an excellent source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine and iron.
Sweet potatoes, sweet potatoes, sweet potatoes or sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C or vitamin B6. In a comparative study of the Center for Science in the Public Interest of the United States, it was exposed that the nutritional value of sweet potato was in a better position than any other vegetable, after comparing the levels of vitamins A and C, iron, calcium, proteins and complex carbohydrates of all of them.
The wheat germ is rich in several vital nutrients, such as vitamin E, folic acid (folate), thiamine, zinc, magnesium, phosphorus or essential fatty acids, apart from being an interesting source of fiber. Among its benefits are: combat fatigue, promotes the transport of vitamin A in the retina, helps intestinal transit, reduces insomnia, anxiety or stress, improves the appearance of skin and hair…
Its high fat content makes many people tend to avoid avocado. But nothing is further from reality: approximately 75% of the calories in an avocado come from fats, mainly monounsaturated fats, very beneficial for health. Avocados are rich in vitamins B, K and E and have a high fiber content. Several studies have confirmed the efficacy of regular avocado consumption in reducing blood cholesterol levels. It is also a potent anticancer. A team of researchers from the Ohio State University (USA) found that the nutrients extracted from the avocados were able to destroy some of the pre-cancerous cells. Avocados can also help lower “bad” cholesterol or LDL, according to a study published in the American Heart Association’s journal.
Flour Oat, the interest has increased considerably in the last 20 years because of their health benefits, is rich in complex carbohydrates, as well as water soluble fiber, which improves digestion and stabilizes glucose levels blood; it is also in B vitamins, omega-3 fatty acids, folic acid and potassium. Taking a plate of oatmeal daily reduces blood cholesterol levels, especially if they are too high.
This fruit contains a large amount of antioxidants and vitamins. One of the most prevalent is vitamin C (approximately 98 mg per 100 g), essential to maintain high levels in the defense of our immune system. This fruit helps blood circulation, improves bones and even fights anemia. The consumption of the kiwi is also recommended, due to its high levels of water and fiber.
The most popular reference on the properties of the carrot is that it helps to achieve and maintain the tan of the skin. But far from simple aesthetics, this vegetable has many other advantages. In a raw state, it strengthens the teeth and gums. It fights constipation and poisoning, helps the decomposition of kidney stones, is good for eyesight, strengthens nails and hair and is even able to improve the quality of breast milk. In 2014, the WHO carried out a study, the World Cancer Report, in which it reported that the carrot forms part of an exquisite group of foods with very positive effects in the fight against cancer.
They are part of the most iron-rich legumes, such as lentils or chickpeas. They are rich in vegetable proteins, carbohydrates, fiber and also, it is low in fat. Its high content of folic acid make it a great ally for pregnant women and lactating women. These have been included in the diet of people suffering from anemia, cholesterol and hypertension.
Spain is a privileged country for its easy access to olive oil. And it is that this “liquid gold” of extra virgin quality helps the care of the skin, intervenes in the proper functioning of the liver, prevents aging and also has anticancer properties.
Spinach is a food that allows its consumption in many different ways, from raw, accompanying salads to boiled. This vegetable has a lot of minerals and vitamins. Among its benefits, the most important are its ability to protect the stomach mucosa, against neuronal deterioration and eye diseases, bone fortification and even regulate blood pressure.
Because of the strong smell that comes from cooking it, cauliflower is a somewhat ‘marginalized’ vegetable of the usual diets. However, the ANDI index (Aggregate Nutrient Density Index) has shown that it acts against cancer, improves memory, fortifies bones and even helps in the digestive process. We tell you more in this article.
It is a great source of calcium, phosphorus and magnesium. The natural yogurt, that is to say, the one that does not contain an extra dose of sugars, possesses vitamins of group B, which turns this food into a perfect complement to act against the intestinal infections, helping in addition, to stabilize the flora, besides fighting vaginal infections.
It is another of the foods that, in addition to its multiple properties, is an effective product to fight some types of cancer. The mushrooms provide our body with an amount of vitamin D and other minerals. They play a very important role in the absorption of calcium from the bones, as well as in cell regeneration.
It is one of the best sources of vitamin B3, along with other nuts such as almonds. It acts as a strong antioxidant, helping to develop our intellectual capacity and psychomotor reflexes, so it prevents neurodegenerative aging like Alzheimer’s.
Garlic is high in antioxidants such as lysine and quercetin, which helps prevent colds. Despite its powerful smell and taste, you can consume raw, cooking it as a condiment in our meals or rooms and even in salads and pastas.