The best nutrition for the human body. The most beneficial foods for the body and human health. List of the healthiest foods according to Russian nutritionists

Much in our life is not amenable constant control. Although even health, longevity and, sometimes, mood can be influenced. After all, science does not stand still, and the data that has been collected by specialists in the field of healthy nutrition and lifestyle since the 90s only proves that life expectancy and general emotional background significantly influenced by the foods we eat. From the article you will learn about the most beneficial foods for health and the principles of healthy eating.

Our list contains 31 nutrition tips that will help maintain health and longevity. These are the products and tips to follow. They say that by starting to drink enough water, you can get rid of half of your health problems (read more about how to lose weight and maintain health). A proper diet nutrition will only enhance this effect.

Broccoli, grapes, salad

Let's start with a long-known scientific evidence: a diet rich in vegetables and fruits, including nutritious and, at the same time, low-calorie foods, is ideal for those who want to live a long time.

Want clarification? Yes, everything is extremely simple! Broccoli, grapes and lettuce actually contain substances responsible for our longevity.

These tiny fruits are chock-full of antioxidants, which in turn support the immune system and prevent the onset of deadly diseases. They can easily help you preserve your age. Research from Harvard University in 2012 showed that a glass or a couple of glasses of strawberries at least once a week is beneficial for older people - the berries fight against mental disorders and memory diseases.

In Pennsylvania, celebrating her 107th birthday, Nancy Fisher explained that the secret to her longevity lies in her addiction to garlic.

And in fact, this is confirmed from the point of view modern science: Research has shown that phytochemicals in garlic can stop the formation of carcinogenic chemical substances in organism. Women who eat more garlic have low risk development of certain types of colon cancer.

At the same time delicious and valuable product. This healthy natural fat strengthens the heart muscle, which naturally has a direct impact on life expectancy. Olive oil is no less effective in preventing brain diseases and cancer. A couple of tablespoons of this “potion” a day will fulfill its purpose.

Research shows that cruciferous vegetables like this one are rich in nutrients, and more specifically, coarse fibers, vitamin C and folic acid. These elements actually help to cheat death. A study conducted at Vanderbilt University showed that residents of Shanghai manage to almost completely recover from breast cancer, even if they were on the verge of death. The fact is that their diet contains great amount cruciferous vegetables - especially turnips and Chinese cabbage. In this way, Chinese women save themselves from the development and complications of this terrible disease.

Avocado

How to prevent heart disease and strengthen blood vessels? Introduce avocado into your diet! Avocado fruits reduce cholesterol levels in the blood and help the body fully absorb beta-carotene and lycopene - microelements responsible for the prevention of cardiovascular diseases and cancer.

Lycopene contained in tomatoes is also an active fighter against cancer cells. Tomatoes are healthy in almost any form, so don't forget to add them to your pasta sauce and eat them more often tomato soups And vegetable salads with fresh tomatoes. When you eat tomatoes, your body produces a huge amount of carotenoids - the main enemies of carcinogens.

In 2014, studies conducted among older people in Australia, Japan, Sweden and Greece showed that in groups of those subjects who ate legumes daily, mortality decreased by 7-8%, compared with those who did not consume them at all. Legumes significantly increase the level of butyrate (butyrate) in the blood. Butyric acid actively fights cancer cells and tidies up organs digestive system, renewing mucosal cells in the intestines.

Grains and cereals

Coarse fiber obtained from whole grain bread and whole grain pasta protects against diabetes, heart and vascular diseases, and some types of cancer. Also, it is a faithful assistant in the fight against obesity, high cholesterol and blood sugar levels and high blood pressure.

Alcohol – in moderation

Oddly enough, some studies show that small amounts of alcohol (no more than two glasses of red wine a day for men and one for women) improve heart health. Moderately drinking people, as a rule, live longer than those who do not drink in moderation and those who do not drink at all. In 2012, a Harvard study Medical School also showed that moderate alcohol consumption reduces the risk of death in men after heart attack.

Sober lifestyle

If you want first-hand advice on longevity, look no further than the advice given by Tomoji Tanabe, a Japanese man who lived a long and happy life. When he died (in 2009) he was 113 years old. In all his interviews, he always claimed that the secret of his “eternal” life was abstinence from alcohol. Iago favorite dish– Japanese miso soup with shellfish and shrimp. And he couldn’t live a single day without milk.

Well, okay, no one canceled a sip of whiskey

French twins Raymond and Lucien Watlad were recognized as the oldest twins in 2010 (they were 98 years old). They always said they were their favorite alcoholic drinks(V moderate amount, of course) preserved their youth. Raymond preferred Whiskey, and Lucien preferred anise liqueur. Although, in their youth, the sisters were members of the French gymnast team and since 1930 regularly engaged in aerobics, dancing and physical education.

Puer tea

Strong immunity is the key to health and a guarantee of longevity. To support your immune system, you need to make sure your diet includes foods that contain antioxidants. From the above, we have already understood that antioxidants can fight various ailments. Chinese Pu Er tea contains much more antioxidants than its green relative. Brew Pu Er tea for five minutes and drink with honey and lemon.

106-year-old Ethel Engstrom told the Pasadena Central Channel that she has lived so long because of her addiction to invigorating drink. She drank about 12 cups of black coffee a day! Of course, no one is saying that you need the same amount to prolong your life. It's just that a 2008 Harvard University study showed that coffee actually prolongs the life of those who drink it every day. Such people live, as a rule, 18% - 26% longer than those who do not drink it. So, two to four cups of natural brewed coffee a day will add several vigorous and happy years to your life.

Eat chocolate - it will add another year to your life. Those who eat chocolate at least three times a month live a year longer than those who do not. To find out, in 1999 Harvard University tested it on 8,000 subjects. And scientific research in 2009 at the Karolinska Institute in Stockholm confirmed that 44% of those subjects who regularly eat chocolate recover significantly faster from severe heart attacks. Moreover, the likelihood of fatal outcome for several years after a heart attack in old age. No other sweets have such an effect on the human body. The fact is that cocoa beans contain antioxidants and flavonoids. The highest concentration of flavonoids is naturally found in dark chocolate.

Less red meat

A few days without meat and strict vegetarian diet also prolong life. Eating large quantities of red meat increases the risk of heart disease. Bacon, fatty ham and pork steaks are mostly to blame. If you have heart problems and want to live many more happy years, then try to reduce the amount of red meat in your diet.

More white meat

Protein sources - chicken, turkey and fish - perfectly support the healthy functioning of our body. They accelerate the regeneration and formation of new muscle and tissue cells. Those who eat white meat actually live much longer than those who prefer red.

More nuts

Nuts are one of the healthiest sources of protein. A serving of nuts replacing a serving of pork reduces the risk of death from heart disease by 19%.

Corn, beans and pork

Eat like a Costa Rican - prolong your life! A Costa Rican man, on average, lives to be 90 years old. While the male half of Europe and the USA lives only to 60. Costa Ricans lead active life and eat mainly corn, beans, pork + a huge amount of fruits and vegetables, which they usually grow themselves.

Red Blood Cells – Where Do They Come From?

If red meat is bad for you, then what remains? Red cabbage - in any form. Provokes active growth red blood cells and helps protect the body from cancer and cardiovascular diseases. Let’s also not forget about beetroot juice – it helps keep blood pressure normal and tomatoes – they reduce cholesterol levels in the blood.

A universal fruit that saves you from all diseases, including stomach ulcers, chronic fatigue and anemia. Vitamins B, E and potassium help keep our skin, hair and nails in their original form for as long as possible.

Fish

Salmon and tuna support heart muscle function. They also contain saturated Omega-3 fatty acids, which prevent inflammation that provokes DNA damage. Naturally, in this case you need to give up fried, dried and salted fish and switch to steamed food. Properly cooked fish prolongs your life by 23%.

Organic food

Many people believe that organic vegetables are nothing special. vitamin composition do not differ from those that were grown on dietary supplements. However, food obtained without any additives retains its own immunity, which it subsequently transfers to humans - in the form of minerals and biologically active substances. Such products are usually less attractive in appearance, but they are the key to a long life without disease.

The last piece on the plate

Do you want to live to be a hundred? Leave one uneaten piece on your plate. The Japanese, for example, live longer only because they do not eat until they are completely full. It is customary to learn this from childhood. We all know that the feeling of fullness comes 20 minutes after eating, so if our stomach is not 100% full, but only 80%, then this will be enough. And most importantly - no stomach problems - he won’t have to work hard.

Two meals a day

Walter Broning of Montana died in 2011 at the age of 114. How did he do it? He always said that he was used to getting up from the table a little hungry, and most importantly, every day he only had two main meals. The rest of the time he snacked on fruits and vegetables and drank a lot of water.

... or even less

Looking for eternal youth many people also venture on special types of diets (those that are indicated for those suffering chronic diseases heart or stomach). Such diets are very difficult to endure, but they give good results. Research from the University of Washington has shown that a short-term low-calorie diet or fasting cleanses the body of toxic substances and corrects the figure after a well-fed holiday. Short-term fasting is beneficial for absolutely everyone, except minor children - they need a full set of minerals and trace elements.

Japanese diet

Fish, tofu and vegetables – basic elements Japanese diet. Nutrition experts believe that the Japanese style of eating not only helps preserve good figure, but also add many joyful years to our lives (which the Japanese themselves prove with their world-famous longevity). The Japanese do not age for a long time and never get fat - this is a fact.

Mediterranean diet

Healthy fats from fish, olive oil and nuts, slow carbohydrates, fruits, vegetables and wine in moderation. This food is popular in Greece and Italy. This combination prolongs life, strengthens the heart, and protects against obesity and Alzheimer's disease. Mediterranean diet necessarily involves meals only with family and best friends - this is a tradition.

Scandinavian diet

It is often called the Viking diet. Based on cabbage, rye bread, root vegetables, oatmeal and fish. Followers of this diet not only live long, but also experience virtually no health problems.

homemade food

This is the main ticket to a long and happy life. A 2012 Cambridge study showed that lovers of home-cooked food live 47% longer than lovers of processed foods and ordered food from cafes and fast food restaurants.

Pepperoni

No, pizza lovers never die before anyone else. This famous Italian dish is made with several different varieties of capsicum. It contains many essential and vegetable oils+ vitamins B, C and carotene (main accelerator metabolic processes human body). So, if occasionally you treat yourself to pizza, then let it be pepperoni!

The main thing is to never forget that everything is good in moderation. No matter how controversial some of the advice may seem, each of them really has something that will add health, beauty and longevity to us. But remember that even the most best vitamins do not eat by the handful. Therefore, be honest with your body - and it will definitely thank you for it. Long life to you!

Based on materials from: http://www.health.com/health/gallery/0,20610379,00.html

It's no secret that vegetables, fruits, cereals, milk, meat and fish contain a huge amount of valuable vitamins and minerals. Therefore, they should all appear regularly on our menu. The world's leading nutritionists are still actively discussing which product is the healthiest for the human body. Today's article will feature the best.

Apples

These fruits contain twelve vitamins necessary for the normal functioning of the human body. They are rich in pectin, sugars, iron, iodine, magnesium, sodium, phosphorus and potassium. Therefore, apples can claim the title of “The healthiest product in the world.”

Systematic consumption of these fruits tones the body, helps strengthen the immune system and improve the functioning of the cardiovascular system. According to scientists, people who eat an apple daily are less likely to suffer from Alzheimer's disease. In addition, these fruits contain quercetin. This substance has excellent anti-inflammatory properties and prevents the development of cancer cells.

Garlic

This amazing vegetable can also easily claim the title of “The World’s Healthiest Product.” It contains more than four hundred valuable components. He is considered one of best sources nickel, magnesium, cobalt, potassium, calcium, chromium, allicin, adenosine and flavonoids. This vegetable is rich in C, A, B 1 and B 2.

Garlic, the properties of which are determined unique composition, has a wonderful antibacterial effect. It hinders development infectious diseases and helps strengthen immune system. Systematic consumption of this vegetable is considered the best prevention heart attacks and strokes. In addition, it is effective in the fight against staphylococci, pneumonia, hypertension, influenza and herpes.

Plus, garlic, the property of which is successfully used in alternative medicine, indicated for people suffering from nervous system disorders. Thanks to the substances it contains, it is natural antibiotic.

Cauliflower

This vegetable contains a large number of vitamins B, A, C, K, D and E. In addition, it is rich in carbohydrates, fiber, proteins, pectins, starch, natural sugars, purine compounds, organic and polyunsaturated acids.

Cauliflower recipes are available to any housewife; dishes made from it are simple and easy to prepare. Therefore, dishes from it should appear in your diet as often as possible. Regular consumption of this vegetable helps prevent skin diseases and strengthening the nervous system. It contains relatively high concentration biotin, which helps cope with fatigue and depression. It is also considered a good source of molybdenum, zinc, iron, manganese, sulfur, magnesium, phosphorus and chlorine. It is this complex chemical composition that explains all the beneficial properties of this vegetable.

In addition, for its preparation they use simple recipes. You can make a lot of cauliflower delicious dishes, so it is an integral part of many diets. This is due to the relatively low energy value. So, one hundred grams of this vegetable contains 29 kcal. Thanks to increased content dietary fiber cauliflower gives a feeling of satiety.

Fish

Scientists have found that daily use Thirty grams of this product reduces the risk of a heart attack by half. Peoples whose diet is based on fish are less likely to suffer from various cardiovascular diseases. Therefore, it can also claim the title of “the world's healthiest product.”

Just like apples, fish reduces the risk of Alzheimer's disease. It promotes regeneration nerve cells. Salmon and red fish contain valuable oils that improve the condition of skin and hair. In addition, this product contains a large amount of sodium, phosphorus, calcium, riboflavin, pyroxidin, niacin and retinol.

Grapefruits

Perhaps these are the most useful products for blood vessels. They are rich in pectin, fiber, organic acids, essential oils, vitamins A and C. These fruits contain increased concentration manganese, copper, fluorine, zinc, cobalt, iodine and iron. The glycosides they contain normalize heart function and prevent the occurrence of atherosclerosis.

In addition, grapefruit is considered a good source of something that helps strengthen blood vessels. It is recommended to include it in the diet of people suffering from low blood pressure. It is also indicated for the prevention of heart attacks. Experts advise eating one whole grapefruit twice a week. This will increase the elasticity of blood vessels and strengthen their walls.

Carrot

This root vegetable is rich in many valuable vitamins and minerals. It contains an adequate concentration of beta-carotene. When this substance enters the human body, it is transformed into vitamin A. Of course, carrots are not the healthiest product in the world, but regular use Orange root vegetable helps improve visual acuity and prevent cancer.

This vegetable is rich in starch, proteins, amino acids, lecithin, glucose, fructose and enzymes. It is considered a good source of cobalt, phosphorus, iodine, copper, magnesium and calcium. Therefore, it is recommended to include it in the diet of people suffering from kidney, gallbladder and liver diseases. Carrots are also indicated for increased stomach acidity and salt metabolism disorders.

Broccoli

This vegetable contains a sufficient amount of proteins, fats and fiber. It is considered one of the best sources of beta-carotene, zinc, iron, phosphorus, potassium and selenium. Fresh broccoli is rich in K, E, PP and C. In terms of the content of the latter, it surpassed even an orange.

It is believed that regular consumption of this vegetable helps reduce the risk of cancer. Broccoli is good for the heart. It speeds up the elimination process heavy metals and maintains normal water and electrolyte balance.

Fresh broccoli stems and florets can easily claim the title of “the healthiest low-calorie foods.” Regular consumption of this vegetable helps eliminate excess liquid, as well as improving skin condition. Therefore, dishes from this variety of cabbage are included in many diets.

Spinach

The tender leaves of this plant are considered an excellent source of choline, sugars, starch, fiber, beta-carotene, carbohydrates and organic acids. They contain a sufficient concentration of vitamins H, PP, E, K, C, B and A. And this is far from full list what spinach is rich in.

A fresh product helps eliminate toxins, while simultaneously saturating the body with what it contains valuable substances. The fiber present in the leaves helps maintain the stable functioning of the digestive system. Regular consumption of this plant promotes natural weight loss and strengthens the immune system.

Spinach has one more thing unique property. It blocks the growth of tumors. Therefore, it is recommended to be included in the diet of people recovering from radiation therapy.

Milk and its derivatives

These tasty and healthy products contain sufficient amounts of calcium, valuable proteins, lactose and easily digestible fats. It is believed that regular consumption of milk itself and its derivatives helps normalize the functioning of the nervous system. It also allows for proper muscle function. Doctors are confident that those who drink at least a glass of milk every day are much less likely to suffer from stomach cancer.

For people whose bodies are lactose intolerant, it is advisable to regularly consume natural yogurt. Skim milk is considered an excellent source of calcium, which is essential for preventing the development of osteoporosis.

Nuts

These healthy foods should definitely be present in every person’s diet. They contain all the most important classes nutrients. Nuts are rich in carbohydrates, fats and proteins. They contain sufficient amounts of phosphorus, iron, calcium, potassium and magnesium. They are rich in vitamins P, B, E and A.

It has been proven that people who regularly consume nuts are less likely to suffer from senile dementia, heart attacks and heart disease. These foods nourish the brain and prevent the destruction of nerve cell membranes.

For example, almonds are indicated for heartburn, ulcers, obesity and hypertension. Hazelnuts normalize the activity of the cardiovascular system and prevent the appearance of tumors. It is recommended to be used for varicose veins, prostate enlargement and chronic fatigue. Pistachios must be present in the diet of those who suffer from atherosclerosis and liver diseases. Pine nuts activate physical and mental development children.

Cereals

Buckwheat is considered the most useful. This low-calorie and easily digestible cereal is rich in many valuable vitamins and microelements. It helps eliminate cholesterol and toxins. It is recommended for use by people suffering from diabetes, obesity, heart disease, liver disease and gastrointestinal tract.

Second healthy cereal Oatmeal is recognized. It helps to significantly reduce the risk of cancerous tumors, strengthening the immune system and normalizing metabolism. This easily digestible cereal is ideal for dietary nutrition. In addition, regular consumption of oatmeal improves the condition of bones and teeth.

Millet is indicated for everyone who has been taking antibiotics for a long time. This cereal has general strengthening properties. It promotes the rapid elimination of toxins.

Coarse semolina contains much less fiber and vitamins. But this is compensated by high nutritional value cereals It is indicated for people suffering various diseases gastrointestinal tract. Since semolina contains a fairly large amount of gluten, it can cause allergic reactions.

Pearl barley is recognized as the main grain for athletes and people involved in heavy lifting. physical labor. This cereal is considered one of the best sources of phosphorus, necessary for increasing speed. muscle contractions. It is equally suitable for allergy sufferers and those who want to lose excess weight.

Honey

This tasty product is considered a natural sugar substitute. In kind bee honey Almost all valuable microelements are present. In its composition it is close to human blood plasma. This product rich in biotin, pyridoxine, riboflavin and thiamine. It is considered an excellent source of ascorbic, folic and nicotinic acids.

High-quality natural honey has powerful bactericidal properties. In addition, it helps speed up metabolism and enhance tissue regeneration. This product has an excellent tonic, absorbable and anti-inflammatory effect.

It has been proven that systematic consumption of honey stimulates protective forces human body, eliminates sleep problems, prevents the development of sclerosis and improves the functioning of the digestive system. It is indicated for gastritis and stomach ulcers. Honey eliminates swelling, improves blood circulation and normalizes blood pressure. It is recommended to include it in the diet of those who suffer from heart muscle diseases.

Hello, dear readers!

Since starting my blog, I began to read a lot of information about healthy nutrition and more. I made so many new discoveries for myself! But the following question began to torment me: I read that one product is super healthy and should be included in your menu, another is even better and should also be consumed. But there are so many of them, when will all this exist?

Perhaps you should choose the healthiest food products?

So I decided to do my little research about which foods are the healthiest.

The healthiest foods for human health

Once upon a time in one of the magazines I even came across a list of the 10 most healthy products. I remember well that the first place there was spinach.

When I became interested in this issue now, I saw that there are quite a lot of opinions. In some ways they are similar, but there are also differences.

Let's figure out what the healthiest foods are for the human body.

10 most useful products according to research by American scientists

American scientists included the following in the top ten healthiest food products:

Spinach. Probably the most healthy greens, containing mass healing substances, which prevents the development of cancer, helps strengthen bones, and spinach perfectly cleanses the intestines, removes waste and toxins from the body.

You can read more about spinach and other greens in the article “”.

Tomatoes. We need to eat this delicious, beloved vegetable. all year round. After all, it contains a lot of vitamins, fiber, and pectin. Tomatoes are extremely beneficial for blood vessels and the heart, and are also low in calories. And even in winter time worth buying fresh tomatoes, albeit grown in greenhouses.

Pepper (bitter and sweet). It contains not only a huge amount of vitamin C, but also vitamin P, which we need for normal hematopoiesis, as well as the substance luteolin, which inhibits the development of cancer. Pepper is useful for strengthening the nerves and heart, and improving metabolism.

Soybeans. Soy also strengthens the nervous system due to the presence of lecithin and B vitamins, and enhances thinking abilities. It is also beneficial for its fiber and omega-3 fatty acid content.

Yogurt. Useful as a source of calcium and also creates good microflora in the intestines. It's about, of course, about natural yogurt.

Broccoli. Broccoli, like cauliflower, is much healthier than cabbage white cabbage, as it contains more vitamins and microelements. Broccoli can fight cancer and depression, cleanses the intestines, has antiviral and antioxidant effects, and is a natural antibiotic. So it's worth paying attention to it.

Bananas. They perfectly satisfy hunger, they contain a lot of magnesium, potassium, are good for the heart, improve mood and sleep, energize, are a mild laxative and even remove bad cholesterol and heavy metals.

Olive oil. Olive oil not only reduces the level bad cholesterol, but also supports “good” cholesterol. It normalizes digestion and is very beneficial for the liver and gallbladder.

Peanut. Strengthens nerves, activates mental activity, reduces irritability. Contained therein vegetable fats and proteins are absorbed by the body more easily than meat.

Grenades. A source of many vitamins and antioxidants, they help cope with anemia, prevent blood clots from forming, and also prevent the development of the aging process.

TOP most useful products declared by German scientists

The most beneficial health products, a list of which was published in Focus magazine, are as follows:

Carrot. A true fountain of youth, it contains large amounts of vitamin A, is good for the skin and is extremely beneficial for vision.

The only substitute for fish is . It has now become very convenient to take it in capsules.

Milk. Rich in calcium Milk helps prevent osteoporosis. But there are different opinions about the benefits and harms of milk. I believe that children need to drink milk to grow. For adults, it is better to consume fermented milk products.

The TOP of the healthiest foods also includes peppers (hot and sweet), bananas and soybeans, which I already wrote about above.

List of the healthiest foods according to Russian nutritionists

Russian nutritionists agree with the opinion of their foreign colleagues and include in the list of the healthiest foods:

• apples
• carrot
• tomatoes
• berries
• cabbage
• nuts
• pepper
• legumes (we don’t really use soybeans, but we enjoy beans and peas)
• as well as mushrooms, as powerful immune stimulants and a source of protein

Conclusion: which foods are the healthiest for human health?

Looking at these lists, we can say that the most beneficial for the human body are vegetables and fruits. I believe they should be eaten in season. For example, in winter - apples and pomegranates, and in summer - berries.

Except variety of vitamins, vegetables and greens contain fiber, which is necessary for normal bowel function and the prevention of constipation.

Be sure to include fish and legumes in your diet.

As you can see, we are not talking about meat at all. But this does not mean that you should not eat it. It’s a personal decision for everyone – to become a vegetarian or a raw foodist, or not to become.

Also, of course, the diet depends on age, on what diseases there are, because for the treatment of many of them, properly selected nutrition is also very important.

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

Anyone who wants to prolong their youth, who thinks about their health, is always interested in what is the healthiest product in the world?

We present to your attention the top most useful products in the world.

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

Broccoli definitely takes second place. This is the undisputed leader in Vitamin C and protein content. Eating this vegetable improves vision and has a beneficial effect on the skin thanks to beta-carotenes. Methane works with the digestive system to prevent ulcers and other diseases. Helps remove toxins great content fiber that cleanses the entire body. Broccoli proteins contain very important amino acids. Broccoli is especially valued for its folic acid content. This biological material vital for children preschool age and women, especially those who plan to become mothers in the near future. Folic acid It is destroyed during heat treatment, so it is better to eat broccoli raw or steam it.

The top healthy food product continues to be ordinary white cabbage. It has vast deposits of Vitamin B, C, K, U, fiber, protein and minerals. Cabbage is excellent for digestion and fights stomach ulcers. White cabbage is recommended for people with overweight, 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. The fiber in cabbage has a beneficial effect on intestinal function, preventing hemorrhoids and constipation. White cabbage is especially useful when eaten raw, pickled or stewed.

Spinach. This one is popular in Lately 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 most useful 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 cancer, have a positive effect on vision. Spinach is completely absorbed by the body and retains its qualities with relatively mild heat treatment.

Carrot. Carrots, so familiar to us all, however, 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 vitamin deficiency, intestinal pathologies, metabolic disorders, in the treatment of tumors, and anemia. Eating carrots strengthens the nervous system and is a good diuretic. Carrots are recommended fresh, but you can boil it a little.

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

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

Grape. It contains as many as one hundred and fifty very important human health connections. Among them are vitamins and minerals, tannins and essential oils, carbolic acid. Grapes will help in the fight against diseases such as arthritis, oncology, and 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, and 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 necessary for the body to resist harmful bacteria. The main benefit of apples is positive impact on the digestive and cardiovascular systems. Quercetin, one of the components of apples, fights cancer. Just one apple a day is enough to fulfill doctors’ recommendations and improve your well-being;

Onions are a savior from many diseases . The health benefits of foods such as onions are undeniable. It helps improve liver function, thyroid gland, as well as the cardiovascular system, improves immunity and fights colds. The bow is one of the few that retains its useful qualities when exposed to high temperatures. The phytocides included in its composition kill harmful bacteria and microorganisms;

Garlic– normalizes microflora, fights colds and infections, reduces cholesterol. Although garlic does not retain almost all its beneficial properties during heat treatment, it is better to take the time and at least sometimes eat fresh garlic;

Greenery- this group includes dill and parsley, lettuce, sorrel, arugula, plantain and nettle. Can at least one table do without it? Since childhood, we have known about the vitamins contained in greens. 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 can be spicy and sweet. Hot peppers improves metabolism, so it is often included in a weight loss diet. Capsacin, in its composition, improves the functioning of the stomach, preventing reproduction harmful bacteria. In sweet pepper high content not only vitamin C, but also luteolin. Even in small doses, it prevents the development and takes care of the cardiovascular system;

Oatmeal- a storehouse of vitamins, microelements and proteins. Oatmeal has a beneficial effect on digestion and reduces arterial pressure;

Strawberry– a berry rich in iron, zinc and many vitamins. Promotes heart function good eyesight, immunity;

Brown algae – product with 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 cancer and cardiovascular diseases;

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

Beans– legumes, which have a rejuvenating effect, contain a huge amount of protein, potassium, and fiber. She is a real gift for of cardio-vascular system, gastrointestinal tract;

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

Buckwheat- a source of iron and many others important microelements. Buckwheat will strengthen the immune system, improve blood composition, and enrich the body with useful substances;
The list of healthy food products continues green tea– a savior for the risk of strokes and problems with immunity. Naturally, you should choose only high-quality tea that does not contain chemical additives;

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

Honey– an excellent natural sugar substitute. Honey is great not only for 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. Beets increase potency, are useful for good brain function and blood circulation;

Brown rice – a source of fiber, helps the gastrointestinal tract, cardiovascular system, reduces the incidence of cancer 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, there is practically no fat found in watermelons;

Bananas– a natural antidepressant. Contains Vitamins A, B6, C, and has laxative properties;
The rating of food products by usefulness is completed olives– both green and black olives are a treasure trove useful to the body human elements such as Vitamin E and iron. Don't forget about olive oil good quality, which also has all these properties.

Take care of yourself, smile more often and!

Do you want to be healthy and energetic? Start with proper nutrition. Our well-being directly depends on what we eat. A balanced diet is reflected, first of all, in our appearance. A beautiful, even complexion, strong nails, shiny hair - this is thanks to the right food. Cheerfulness, energy and a positive outlook on life - this also comes from healthy food.

By eating unhealthy foods, people obviously doom themselves to a whole series of complications and problems. Lethargy, heaviness in the stomach, nausea and apathy are the first signs poor nutrition. If you don’t stop in time, you can very soon become the owner of cardiovascular diseases, obesity, and diabetes. This is just a small part of the problems that can arise when eating harmful foods.

Proper nutrition is one of the main components of a healthy lifestyle. Deciding to opt for healthy food, we help the body increase immunity, endurance and get stronger. This is how we prolong our life. It’s not scary if you haven’t been instilled with a culture of healthy eating since childhood, and you don’t know. It can be learned at any age. We have highlighted several simple rules. By adhering to them, you will always be healthy and full of strength.

So let's repeat: healthy eating is a healthy lifestyle, That's why:

1. Food should be complete and as varied as possible. Our body needs different microelements and vitamins. They cannot be contained in just one product. The richer your menu, the more benefits.
2. Follow your diet. It is important to develop the habit of eating at approximately the same time. Main meals: breakfast, lunch and dinner. It is worth adding two snacks to them.
3. Don't skip meals. This has several unacceptable consequences. Firstly, the feeling of hunger. It will make you eat a lot more later. Secondly, the body will become exhausted. As a result, you will get tired faster. Thirdly, this can disrupt the digestive processes.
4. Minimize your sugar and salt intake. There is hardly a person who does not know about the dangers of sugar and salt. At the same time, many continue to get carried away with them. Large quantities of these products lead to strong blow on health. Don't get carried away with them.
5. Add foods from whole grain . This is bran, wholemeal flour, and many cereals. They are a useful exercise for the stomach and a storehouse of vitamins.
6. Eat fresh vegetables and fruits as often as possible. Ideally every day. They are sources of minerals, vitamins and nutrients.
7. Eat fish. At least once a week. Omega-3 acid is especially useful. It is found mainly in fatty fish.
8. Minimize your intake of the wrong fats, especially animals. They hit the digestive system very hard.
9. Drink water. Clean, without gas. We advise you to calculate your individual daily norm. They can help with this mobile applications. For example, WaterBalance, Hydro and others.
10. Forget fast food. This overweight, heaviness in the stomach and bad mood.

As you can see, eating right does not mean limiting yourself. On the contrary, your diet will become much wider. Healthy eating– this is not a diet at all! You will not go hungry and be in constant stress. Try it and you will soon realize that proper food- it's really cool.

Let's talk about healthy and unhealthy foods

As we already mentioned, you can find anything in modern stores. Therefore, it is very important to know what is healthy to eat and what you should forget about forever.

Products that bring only benefits

This category includes products created by nature. They contain many elements that have a beneficial effect on our health. Of course, our list can be expanded by adding different types of cereals, berries, fruits, vegetables, etc.

Fish

Eat fish and you can forget about diseases of the cardiovascular system. It removes cholesterol perfectly. Fatty varieties contain Omega-3 acid. This is a rare element. It reduces the risk of disease and cancer. Fish contains healthy protein , which is several times easier to digest than protein from meat.

Broccoli

It contains amino acids and healthy protein. It is one of the main products that fight cancer. Include broccoli in your diet at least once a week and you can eliminate the risk of tumors. It also contains pectin. They improve the functioning of the stomach and intestines. Broccoli contains a huge amount of valuable microelements. Among them are zinc, iodine and manganese.

Apples

ABOUT beneficial properties You can talk about apples for a very long time. They are useful for the functioning of almost all systems of the human body. They prevent many diseases. Rich in vitamins, they cleanse the body of toxins, toxins and lower cholesterol levels.

Tomatoes

Carrot

Saturated with vitamins: A, B1, B3, C, E, P, PP, etc. Also carrots rich in minerals : potassium, calcium, iron, copper, iodine, phosphorus, etc. It is very useful, especially for people with vision problems.

Blueberry

These are not easy tasty berries. This is a panacea for premature aging. Substances contained in blueberries reduce the risk of Alzheimer's disease, senile dementia and cancer.

Nuts

The benefits of nuts can be described for a very long time. They contain many vitamins and minerals. Serve as a means to increase libido. Reduce the risk of developing diabetes mellitus. Strengthen cardiovascular system and vision.

Bananas

We can safely call them natural antidepressants. They replenish energy reserves. Normalizes the functioning of the digestive system. Increases the level of hemoglobin in the blood. Neutralize high acidity stomach. Contain a huge amount of useful substances. Perhaps bananas have only one drawback - they are very high in calories.

Honey

Increases the body's resistance to infections and strengthens the immune system. It contains almost all microelements, as well as many vitamins. Honey helps with problems with the liver, respiratory system, stomach, intestines, etc. However, you should be careful with this product. This is a strong allergen.

Cranberry

An excellent remedy for colds. It helps normalize body temperature and blood pressure. Has a beneficial effect on the condition of the pancreas. Strengthens gums.

Products that negatively affect health

The harmful ones mainly include food products containing a large amount of artificial ingredients, sugar, and fat. They cause digestive system disorders and negatively affect general condition person.

Sweet carbonated drinks

Gases, chemicals and sugar are their main components. All drinks like Coca-Cola have a negative effect on the stomach. Gases lead to gastritis. And dyes and other chemical additives cause allergies.

Sweets and baked goods

These are the main products causing diathesis, acne, allergies and obesity. You shouldn't give up sweets at all. Just replace cakes and sweets with dried fruits, dark chocolate, and honey. White bread and replace the baked goods with bran or yeast-free bread.

Fast food

This is anything that is deep fried. French fries, whites, pies, pasties, etc. Typically, overcooked butter is used to prepare them. This leads to the formation of carcinogens and many others harmful substances.

Sausages and sausages

Today you will no longer find sausage that does not contain dyes, harmful food additives and flavors. It's good if there is at least a little meat in it. Smoked foods are also harmful. They not only raise cholesterol levels, but also often lead to nervous system disorders!

Mayonnaise and margarine

Mayonnaise can be consumed, but only if it is prepared at home. Bought in a store, it threatens diseases of the stomach, intestines, heart, blood vessels, obesity. It contains a large number of substances hazardous to health: dyes, additives, saturated fats, vinegar. Margarine is not far behind. This is by no means analogous butter. This is a composition of trans fats, toxic substances, preservatives, synthetic fats, etc. Please note that margarine is used for store-bought baked goods.

Fast food

Don't be lazy. To prepare healthy food, it doesn't take a lot of time. Your liver, stomach, kidneys, intestines and other organs will say “thank you.” Noodles, soups, purees, bouillon cubes - these are solid chemical compounds. There is practically nothing natural in them. You won't get far with flavors, food additives and fats.

These are indicative product lists only. There are many more in both categories. Stay healthy and eat the right healthy foods? Or give preference to fast, high-calorie and sweet food, but acquire a bunch of diseases? The choice is yours.

Attention! Harmful food additives

Many products contain food additives. Some of them are even healthy, containing vitamins and minerals. All additives have a name and a special code that begins with the letter E. We will focus on the most harmful ones. Every person should know them.

You are now armed with basic knowledge about proper nutrition. Do you know what should be included in your daily diet, and what is better to avoid. We hope our recommendations are useful to you, and very soon you will feel great. Write to us about your achievements and discoveries in the world of a healthy lifestyle.