Healthy, natural and balanced diet is a prerequisite for good health and vitality. Here are some foods that will be more than welcome for your body.
Only one large orange or a cup of pressed juice is an excellent source of vitamin C. Vitamin C is essential for the production of white blood cells and antibodies. He is also a powerful antioxidant that helps protect cells from radical damage and plays a key role in collagen production for firming the skin. Also, oranges are rich in fiber and folic acid.
This green powerhouse is a set of vitamins C, A and K (which helps bones), and folic acid. There is another reason why broccoli is often the first on the list for healthy food – it provides a healthy dose of sulforaphane, a type of isothiocyanate which is thought to prevent cancer by helping in stimulating the detoxification enzymes in the body.
Spinach is packed with important nutrients: vitamins A, C and K, as well as fiber, iron, calcium, potassium, magnesium and vitamin E. Spinach is easy, tasty and a good source of folic acid, B vitamins (soluble in water) that helps the formation of new cells, making it especially important for pregnant women.
The bean is an excellent source of iron, a mineral that carries oxygen from the lungs to cells throughout the body. Because the body cannot absorb the same amount of iron through plant foods, as they can through beef or chicken, combine the beans with foods rich in vitamin C, to increase the level of absorption of iron. Bean is also rich in fiber, which helps to regulate cholesterol levels in the blood.
All berries, like strawberries, raspberries, blackberries, blueberries are rich in dietary fiber that is essential for normal, healthy digestive system. Raspberries have the most dietary fiber and anti-carcinogenic properties, blueberries have twice less fiber, but are rich in anthocyanins and antioxidants that help to improve memory and strawberries as fruit with the least amount of dietary fiber from berries and are rich in vitamin C, which is good for the skin. They also help in reducing body weight.
In the 70s of last century, the Soviet republic of Georgia had more people over 100 years, than any other country. Reports at the time claimed that the secret of their long life was yogurt, which regularly was on their table. Yogurt contains “good bacteria” that help maintain the health of the stomach. It is also rich in calcium, which helps prevent osteoporosis. Just one cup of yogurt provides about half of the recommended daily amount of calcium, and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.
Research shows that regularly drinking tea reduces the risk of Alzheimer’s disease, diabetes and some cancers. It also improves the teeth and gums and makes bones stronger. Tea is rich in antioxidants called flavonoids. It is recommended to drink the tea hot and freshly cooked. If you want to drink it cold from the refrigerator, add drained lemon. Citric acid and vitamin C will help preserve the flavonoids.
The egg as a source of high quality protein can really give you more power. A recent study showed that people, who eat breakfast of fried egg and toast, feel more replete and eat less at lunch than breakfast bread roll (which has a roughly similar number of calories). Even when you keep an eye on your cholesterol, one egg could blend into your daily diet. Egg yolk contains lutein and zeaxanthin – two antioxidants that keep your eyes healthy. Studies also link Lutein and Zeaxanthin as factors in reducing the risk of macular degeneration, reason why many people older than 50 years get blind. Lutein is good for protecting the skin from UV rays.
- Sweet potato
Sweet potatoes are glossy orange because they contain alpha and beta carotene. The body transforms these compounds into vitamin A, which helps maintain the health of the eyes and bones and improve immunity. One medium sweet potato provides nearly four times the recommended daily value of vitamin A, plus several other vitamins such as C and B6, potassium, manganese, lutein and zeaxanthin, which makes it one of the most nutritious vegetable.
Nuts are rich in unsaturated fats that are good for your heart. The studies of “Seventh-Day Adventists” (religious denomination that places great emphasis on healthy living and a vegetarian diet) showed that people, who regularly eat nuts, extend their life for about 2 and half years. Walnuts are likely in the spotlight due to their high levels of alpha – linolenic acid which is good for heart health and which improves the mood.