Last updated on October 31, 2018
Proper nutrition and healthy food should definitely be the highlight of your day. A healthy diet is based on a balanced input of different types of foods. A lot of people do not know that some caloric foods should be included in everyday nutrition. Forget about fatty and fried foods and reach for good calories coming from foods rich in protein. There is a list of foods that is very good and healthy for our organism, and here are some of them that are available to everyone and necessary on our meal tables.
Yogurt
Almost everyone knows that yogurt is a healthy dairy that needs to be consumed because of the general health of our body. Yogurt is a rich source of calcium, phosphorus and vitamin D, which help in prevention of osteoporosis. In fact, people who already have osteoporosis are recommended to consume yoghurt on a daily basis. It contains good bacterial cultures that are suitable for the health of the colon. In addition, its regular consumption helps in prevention of the colon cancer. This beverage, since it contains bacterial cultures, removes toxic microorganisms from your digestive tract. In other words, yogurt improves digestion itself. People who regularly consume yogurt have a better immune system. In short, yogurt is an ideal food for people of all ages. Yogurt reduces the sense of hunger and gives a sense of satiety. If you tried to get rid of excess pounds and those attempts were unsuccessful, you should drink yogurt more often.
Nutty products
Almonds, walnuts, hazelnuts and other nutty products are a great source of vitamin E, which ensures the skin’s elasticity. They also contain significant amounts of magnesium that are difficult to absorb from food. That is extremely important when we combat day-to-day stress, or nervousness. The advantage of introducing nutty products into our daily diet (without salt, honey or fries) has been proven. These nutrients are rich in proteins and contain about 80 percent of unsaturated fats. They represent a significant source of fibers, minerals (copper, magnesium and potassium) and vitamins such as folic acid, niacin, vitamin E and B6 and antioxidants. Thanks to everything listed here, nuts can help in protection against high cholesterol, heart diseases, diabetes type 2, and weight control. People who consume these types of foods believe that the nutty products are very effective in preventing digestive problems, such as an irritable bowel syndrome. For example, oatmeal, as a breakfast, is full of healthy fats and proteins, which will make you, feel full of energy for your daily tasks.
Eggs
Eggs are the perfect food from nature, because they are rich in nutrients. One egg contains about 70 calories and a variety of 13 important nutrients, such as vitamin D, iron, and zinc. It also contains two antioxidants – lutein and zeaxanthin, which protect the eyes and reduce the chance of developing eye diseases. There is a choline in the yolk, an ingredient that helps the liver work better. Also, an egg contains about six grams of high-quality proteins. They are the cheapest resource of quality egg-white. The eggs are an excellent choice for people who practice, because it can help restore muscles after physical activity. In this way, they will provide the body with essential amino acids that are important for muscular building. High quality egg proteins are responsible for a longer sense of satiety. These can be of great use if you want to lose weight.
Fish meat
Mediterranean nutrition is considered as one of the healthiest food regimes, and is based on the consumption of fish such as sardines. Fatty fish, such as salmon, herring, mackerel, trout, are an excellent source of iron, proteins, vitamin B12 and omega 3 fatty acids. People who regularly eat fish have less chance of experiencing a heart attack. Research has shown that fish oil reduces the level of triglycerides, omega-3 fatty acids reduce blood vessel inflammation and clot formation, and retinol affects the improvement of vision. Fish oil is excellent for good cholesterol, thus reducing the risk of stroke. Depression is associated with a low level of serotonin in the brain. Omega3 fatty acids found in fish contain increased level of serotonin, which helps in the treatment of depression.
Olive oil
Olive oil is a gift of nature and an excellent ally of our health. It is a source of good fats (unsaturated fatty acids) which is rich in vitamins E and K, as well as powerful antioxidants. Regular use of olive oil has proven to be protective against inflammation, lowers blood pressure and protects heart and blood vessels from diseases. Olive oil contains the same substances as ibuprofen. People who are struggling with rheumatism and other similar inflammatory processes can drink olive oil instead of any drug, two spoons a day. Cold-roasted olive oil contains vitamins A, E and C. It is suitable for the treatment of liver, a bile stone, intestinal diseases and constipation. This oil has shown the ability to reduce the occurrence of diabetes. The properties of olive oil are helpful against several types of cancers, such as breast and varicose cancer.
As you can see, healthy food is not expensive and it is not difficult to be prepared. It’s enough to include these five groceries into your menu and you can be sure that you are doing a good job leading towards a healthy life style. So, take a shopping list, write down these foods and enjoy your days.
Author:
Theresa Brawner is a 28-year-old fitness instructor from Boston, MA, who writes articles for www.diet.st. in her free time. When she isn’t helping new moms get back in shape, you can find her in the kitchen, working on new recipes.
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