The selection of nutritious foods helps your health in two ways. First, a diet of high-fiber fruits and vegetables, lean proteins and healthy fats will help you feel fuller with fewer calories, which is the key to weight control. In addition, antioxidants and other compounds useful in foods offer unique health benefits. Keep your body looking better from the inside and the outside with these five foods.
Here are 10 of the most nutritious foods you should eat
Mushrooms not only give flavor to a stir-bar; They are also low in calories and an excellent source of selenium mineral against cancer.
In addition, these humble plants are the highest vegetarian source of vitamin D and are rich in copper and potassium, nutrients necessary for normal heart rhythms, nerve function and the production of red blood cells.
The mushrooms are cooked in a very short time and go well with vegetarian, vegan or meaty meals. Cut them into sandwiches or into salads or put them in any recipe that could use a more toothy texture.
If you’re looking for nutritious foods, look for foods rich in protein, vitamins and nutrients, but relatively low in fat and calories. To fit the bill: seafood, from shrimp to crabs and lobsters. In addition to being one of the tastiest (and often expensive) foods in the world, they are extremely nutritious.
For example, clams are widely considered to be one of the best sources of vitamin B12 that can directly affect our energy levels. Meanwhile, oysters are rich in zinc, copper and vitamin D. And throughout this category, the trend of food is very low in calories and fats and proteins, which makes a great bet for anyone concerned about health.
Of all the green leafy super healthy, the kale is king.It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds.
Kale can even be healthier than spinach. Both are very nutritious, but the kale is lower in oxalates, which are substances that can bind minerals such as calcium in the intestine and prevent them from being absorbed.
Green cabbage (and other green plants) are also loaded with different bioactive compounds, including isothiocyanates and indole-3-carbinol, which has been shown to fight cancer in test tubes and animal studies.
Beans are really good for your heart, thanks in large part to their soluble fiber, which absorbs cholesterol so the body can eliminate it before it can adhere to the arterial walls. Studies have found that diets high in soluble fiber can reduce total cholesterol by 10 to 15 percent. The same soluble fiber, combined with bean protein, makes beans good for blood sugar. Its magnesium helps to relax the arteries, administer blood, leave more space and lower blood pressure. In a recent study, beans were classified among the best antioxidants.
There are many different types of fruits, virtually all of them are excellent foods in their own way. But blueberries are especially healthy because they are full of antioxidants that can reduce inflammation and increase our chances of avoiding or recovering from various diseases.
Cranberries are also rich in so-called phytochemicals, which have been linked to better brain function (such as improving memory). As for his taste, it is hard to deny the excellence of fresh and ripe blueberries, which can be an excellent snack alone or when they can be added to a fruit salad or liquefied.
Despite their fat, or just because of it, avocados can lower cholesterol. Researchers find that replacing just five percent of your saturated calorie (butter or cheese) calories with monounsaturated fats, such as avocados, could reduce your heart attack risk by more than a third. An added benefit: Avocados also have a high content of beta-sitosterol, a plant sterol that blocks the absorption of dietary cholesterol, and the anti-cancer compound glutathione, a powerful antioxidant.
Almonds are rich in nutrients like magnesium, vitamin E, iron, calcium, fiber and riboflavin. A scientific report published in Nutrition Reviews found that almonds as a diet can help maintain healthy cholesterol levels.
A medium-sized broccoli stalk contains more than 100 percent of your daily vitamin K needs and nearly 200 percent of your recommended daily allowance of vitamin C, two essential nutrients for bone formation. The same dose also helps to avoid numerous cancers.
Broccoli is high in fiber, calcium, potassium, folic acid and phytonutrients. Phytonutrients are compounds that reduce the risk of heart disease, diabetes and some cancers. Broccoli also contains vitamin C, as well as beta-carotene, an antioxidant.
2. Sweet potatoes
One of the most nutritious vegetables you can eat, especially if you leave the bowl, are the sweet potatoes rich in heart-healthy potassium and vitamin A, which enhances your eyesight. Sweet potatoes without fat and without cholesterol also have a rich sugary taste while still having low calories.
The sweet potatoes in cubes are cooked quickly in the microwave, or you can pour them with a little oil and spices and roast in the oven. The sweet potatoes can also give the stews body and lasagna and other casseroles a sweet taste.
Apples are an excellent source of antioxidants that fight free radicals. Free radicals are harmful substances that form in the body and cause unwanted changes. They are involved in the aging process and some diseases.
Florida State University researchers said apples are a “wonderful fruit.” In their study, the researchers found that older women taking an apple-eating regimen on a daily basis experienced a 23 percent decline in bad cholesterol (LDL) and 4 percent good cholesterol (HDL) in just 6 years.
Some animal studies have found that an antioxidant found in apples (polyphenols) could prolong life expectancy.