Having a healthy diet reflects both the good functioning of the body as well as the beauty of hair, nails, and skin. Therefore, selecting well what goes into the menu is fundamental to bringing health to the body. According to researchers, there are certain foods considered extremely healthy and including them to day to day may be the right output for those who want to have more quality of life.
Anyone who cooks with regularity – and does not have to be too much – has to have garlic in the pantry. If you do not have it when you need it, go out and buy it. That is because this ingredient makes all the difference in any dish, giving it an entirely different flavor. That is how garlic is viewed: an essential product for any cooking that is prized. But there is more to this small bulb: it is super healthy and has immense health benefits, as long as it is not cooked at high temperatures, which makes it lose many of its properties.
Garlic was one of the ten foods that were considered by the American magazine “Fitness Magazine” as the healthiest on the planet. They all have high nutritional value, both macronutrients, and micronutrients, and therefore have enormous health benefits: they help fight and prevent disease, improve immunity, improve the body’s functioning and, in some cases, contribute to good mood, or for weight loss.
The seed of crushed flaxseed is rich in omega 3 and brings enormous benefits to the human body. Several studies have shown the cardioprotective effect of flax meal, being rich in omega-3, promoting the increase of HDL (good cholesterol) and the reduction of LDL and triglycerides.
They have a lot of flavonoids, antioxidants that prevent the early aging of the cells. It also prevents the onset of cancer and the oxidation of LDL (bad cholesterol when in excess) that can generate the atherosclerotic plaque or atherosclerosis in the arteries that cause heart attack and stroke.
Besides giving a special touch on the menu, The extra-virgin olive oil prevents diseases. Olive oil has a potent inhibitory effect on free radicals, LDL oxidation and also antithrombotic.
This type of fish has twice as many omega-3s as sardines and salmon and is excellent in combating and preventing cardiovascular diseases. It can be accompanied with a delicious rice with fresh beans!
All types of pumpkin can be consumed without fear, after all, besides bringing benefits to the functioning of the body, it produces satiety. They are rich in beta-carotene and also in fiber.
Red grape juice
It is scientifically proven that moderate wine consumption lowers blood pressure. Some studies have shown that red grape juice is richer in flavonoids than red wine, improving risk factors related to the development of atherosclerosis and lowering blood pressure.
Like oranges, acerola has a high content of vitamin C, preventing flu and colds. They are antioxidants and have low glycemic indexes, as well as being low in calories.
They finish perfectly sweet, bringing a special touch to the taste and are still beneficial to health. A chestnut has the right amount of selenium we need per day.
Traditional of much worldwide gastronomy, beans are rich in fiber. The old and good Brazilian beans are rich in fiber and vegetable proteins, which promote satiety, avoiding overeating.
In addition to being rich in antioxidants, it has a high content of vitamin C, B vitamins, thus maintaining even after cooking, a good amount of these vitamins that influence energy metabolism and immunity.
Sardine: It is rich in proteins and has essential minerals, such as magnesium, iron, and selenium, which have anticancer action. This type of fish also helps the body to release mercury and has high concentrations of omega 3, a type of “good” fat, essential for brain function, the heart and blood pressure. The sardines are called “canned healthy food” by Bowden, who advises buying the preserved ones in the oil itself or olive oil when they can not be consumed fresh.
Cabbage: The leaves of the vegetable contain large concentrations of antioxidant and anticancer substances called indoles and sulforaphane. A study by Stanford University in the United States has pointed out that sulforaphane is the chemical found in plants that elevate the level of anti-cancer enzymes in the body.
Beetroot leaf: usually thrown away, is rich in vitamins, minerals, and antioxidants. It Contains carotenoids, a natural pigment of vegetables that helps with the protection of the eyes against aging. Bowden also states that the beet itself is also one of the richest foods out there. The leaves can be raw foods in the salad or braised, like spinach.
Guava: rich in fiber, minerals, and vitamins. It also has large amounts of lycopene, the most antioxidant among all carotenoids. Lycopene aids in the prevention of prostate cancer and reduces the risk of cataract and cardiovascular disease.
Fresh cherry: it has high concentrations of anthocyanin, a natural anti-inflammatory. It should be eaten naturally or mixed with yogurt or vitamins.
Dark chocolate: rich in flavonoids, which lower blood pressure and promote the proper functioning of the circulatory system, has high concentrations of magnesium, an important mineral for more than 300 biological processes in the body.
Oil fruits: nuts, walnuts, and almonds. Bowden says they all bring numerous benefits despite the high-calorie content. They have many minerals, proteins and high levels of Omega 3 and Omega 9.
Cinnamon helps control blood sugar and cholesterol, which prevents the risk of heart disease. To enjoy the benefits of cinnamon, simply sprinkle some cinnamon powder on the coffee or morning cereal is enough to a get its benefits.
Pumpkin Seed: It is a great source of magnesium. That mineral is so important, explains Bowden that French scholars have concluded that men with high blood magnesium are 40 percent less likely to suffer a premature death than those with low rates. To consume them, skewer them in the oven and eat them entirely, including the shell, which is rich in fiber.