Active use ginger for weight loss is due to a number of positive properties product: ginger root will reduce cholesterol levels, normalize blood pressure, increase immunity, activate metabolism and speed up digestion. For lemon, the list of beneficial characteristics is no less amazing, since consuming citrus cleanses the body, saturates it with precious vitamin C and provides an antioxidant effect. In this article you will find a lot useful information, including recipes with reviews of ginger for weight loss and recipes with reviews of lemon for weight loss.

Healthy berries

Certainly useful products for healthy eating include berries.

Of the entire list of berries, blueberries stand out, because they are a source of lutein, the strongest antioxidant. It also improves blood composition and is able to resist the development of tumors.

Strawberries are filled with zinc, iron, vitamins (carotenoids), and therefore have beneficial influence on vision, helps strengthen the immune system and deserves to be on the list of the most healthy foods.

Healthy nuts

Almonds have many beneficial substances. Its spicy taste is appropriate everywhere: in desserts, salads, main courses. Its beneficial properties improve the functioning of absolutely all systems of your body.

Walnuts are among the top healthiest foods because they are a source of healthy substances that help improve the functioning of the brain and nervous system.

The most healthy cereals

Cereals are very often used on fasting days. The most popular are oatmeal and buckwheat.

Oatmeal is a source of vitamins, proteins, and microelements. Improves digestion, can strengthen the body, helps reduce blood pressure.

Buckwheat is the “queen” of cereals, main source gland. Helps strengthen the immune system, improve blood composition, and enrich the body with substances.

Legumes are a source of protein, minerals and valuable vitamins. Including legumes in the diet improves the functioning of body systems, improves health, and strengthens the immune system.

Healthy dairy products

Let's consider. Yogurt, kefir are fermented milk products, which are enriched beneficial bacteria. They are able to saturate the body with calcium, B vitamins, improve digestion and improve intestinal function.

Healthy oil

What healthy foods should you eat if we're talking about about butter? Linseed oil significantly exceeds olive oil in terms of the presence of nutrients and is considered a record holder for the amount of unsaturated fatty acids.

Olive contains vitamins A and E, has a positive effect on blood composition and can normalize heart function.

Please note that not all oils are suitable for frying.

Healthy meat

Rabbit meat is low-calorie, rich in protein, and besides, it has a delicate taste.

Also to healthy meat includes chicken, turkey and veal. If you want to stick to a healthy diet, then you should steam them.

Healthy fish

Especially useful are sea fish, for example, salmon - a record holder for fat content. In addition, it is a source of iron, helps improve blood composition, has strong antioxidant properties and low calorie content.

Fish oil is one of the healthy foods. Therefore, it is often used together with vitamin complexes. For those who are disgusted with eating it with spoons, tasteless capsules with fish oil have long been invented.

Other healthy foods

Let's consider other most healthy food products that can only bring benefits to the body. They must be included in the diet if you want to maintain health for a long time. many years. In this case, you can look on the website on the Internet if some are unknown to you.

Honey is a source of natural saccharides with a lot of microelements. It is completely useful for the whole body as a general strengthening and rejuvenating agent.

Eggs are a source of protein, as well as other valuable substances. The diet must include eggs, but it is not recommended to eat more than 2 eggs per day.

Green tea is a source of antioxidants, helps strengthen the body, and has a strong anti-cancer effect.

But the list of the healthiest foods does not end there. There are a lot of useful products.

Thus, when choosing healthy products, look not only at the well-known beneficial properties, but also take into account individual characteristics, then health and longevity are guaranteed.

Dishes that are prepared based on different food products should be both tasty and healthy. The category of people who are not indifferent to health and want to always be in excellent shape also includes the healthiest foods in their diet.

Nutritionists, based on research results, have compiled a list of healthy foods that help a person normalize the body’s activity, restore metabolic processes, feel cheerful, and recharge the energy for the whole working day.

Having learned which foods are very useful, it is better to consume them in in kind, without applying to them cooking. Consider a list of the 10 healthiest food products, which was compiled based on the percentage of antioxidants, minerals and vitamins they contain.

10 Healthiest Foods

Most products contain many vitamins, minerals, as well as acids and other substances that can maintain our body in the required shape or help lose weight according to the rules, give lightness and energy. It is worth considering the ten most useful products in more detail:

1. Avocado due to its content in the pulp useful acids, counts effective means to prevent the development of atherosclerosis, as well as an imbalance of cholesterol metabolism.
2. Broccoli is considered one of the important anti-sclerotic agents. The compounds contained in cabbage stop the process of cancer cell division and help restore the body's immune responses.
3. It’s not without reason that cabbage is included in the list of healthy foods. It is rich in vitamins B, C, K and U, which block the development of digestive ulcers.
4. Spinach is considered low-calorie product, which includes the body’s self-cleaning mechanism, normalizes metabolism and promotes the production of a lot of energy.
5. Carrots help restore vision, as well as with vitamin deficiency, anemia, and metabolic disorders.
6. Apricot increases immune responses, helps block the development of cancer cells, improves skin condition, restores correct work hearts.
7. Celery restores water-salt balance and is recommended for the treatment and prevention of gout, arthritis, and rheumatism.
8. Berries: systematically including berries in your diet will provide the body with a set of important compounds.
9. We recommend grapes for diseases of the respiratory system, anemia, and arthritis.
10. Citrus fruits complete the top ten healthy food products, and photos of healthy food products can always be viewed on the website on the Internet - perhaps you are not familiar with all citrus fruits. They increase immune responses, improve blood circulation, restore metabolic processes and heart function.

Thus, taking into account which products are most useful, you can create the “correct” menu that restores health, gives beauty, youth, and also positive mood with a charge of vivacity.

German scientists have compiled a list of the 10 most beneficial foods for human health!

Apples

Based on the results scientific research, this “native” fruit is a storehouse of useful substances, containing a unique set of microelements that affect human health on cellular level: potassium, magnesium, calcium, sodium, phosphorus, iron, copper, pectins, fructose, essential oils, vitamins A, B, C, P, etc. The range of beneficial effects of apples is so wide that it allows not only to increase immunity and normalize digestion, but also but also to prevent the development of such serious illnesses like cancer and heart disease.

The most important “richness” of apples is dietary fiber. Regular consumption of them prevents constipation and promotes normal functioning. gastrointestinal tract. Molecules entering the blood dietary fiber help the body remove cholesterol, and this in turn prevents the occurrence of diseases of the cardiovascular system. Pectins contained in apples bind toxins, salts of heavy metals and also remove them from the body.

Iodine deficiency, which has become a serious threat to public health, can also be reduced by eating apples, namely its seeds. By eating the seeds of two apples, you replenish daily requirement body in iodine. Performing this procedure daily will help normalize work thyroid gland, harmonize the functioning of the endocrine system.

Eating apples stimulates the body's immune system and increases its resistance to many diseases. Quercetin contained in apple peels is powerful antioxidant, which helps fight free radicals, protects cells from destruction and prevents the development of some forms of cancer.

Fish

Nutritionists have been arguing for decades that a person’s diet should include fish. It is fish that contains substances that help reduce the level of fats in the blood, take part in regulating blood pressure, help protect against diabetes, and relieve headaches and joint pain due to arthritis. Omega-3 fatty acids in fish and marine animals can thin the blood, thereby serving as a preventive measure in the fight against thrombosis. Not even large number oily fish or whale meat (from 1 to 10 grams) per day for a year can prevent strokes and reduce the risk cardiovascular diseases by 40%. Regular consumption of fish practically reduces mortality from heart attacks to zero. In addition, fish is rich in substances such as calcium, potassium, iodine, sodium, phosphorus, magnesium, vitamins A, B1, D, E.

Fish proteins are almost perfectly balanced in terms of essential amino acids, promoting growth young body. Fish proteins are rich in sulfur-containing amino acids, which enhance the detoxification function of the liver (neutralization of toxic substances) and prevent its fatty degeneration. But the disadvantage essential amino acid Tryptophan causes fish to become overcooked, so it is recommended to consume it no more than 2 times a week.

Fish is wonderful prophylactic against colon or breast cancer. Eating fish helps improve immunity and improve memory.

Garlic

Garlic is very beneficial for health. In addition to its specific taste and the possibility of using it as an excellent flavoring seasoning, garlic has many beneficial and medicinal properties and is widely used in folk and traditional medicine for the treatment of many diseases and ailments. The composition of garlic includes nitrogenous substances, sodium, potassium, calcium, magnesium, silicon, sulfur, phosphoric acid, vitamin C, D, B, phytosterols, extractives, phytoncides and essential oils. Thanks to its rich and medicinal composition, garlic has gastrointestinal, diuretic, diaphoretic, and cardiovascular properties. Garlic can reduce blood pressure, and also has analgesic, wound healing, antimicrobial, anthelmintic, antitoxic, anti-tumor and antitoxic effects. Garlic is very useful for vitamin deficiencies. Garlic also contains selenium, which is known for its antioxidant properties.

Garlic contains more than four hundred different useful components, including many antioxidants that have a number of beneficial medicinal properties. Garlic lowers cholesterol, thins the blood, reduces blood pressure, has an anti-inflammatory effect. Garlic counteracts aging and clogging of not only the main but also peripheral arteries. The therapeutic effect can be achieved by taking two to three heads of garlic daily.

Garlic thins the blood and is a natural antibiotic. It is very important that garlic very well strengthens the immune system, thereby increasing the body’s ability to resist harmful influences. environment. Garlic kills a wide variety of bacteria.

Garlic is added to many medical supplies. Preparations prepared on the basis of garlic effectively destroyed malignant formations cancer cells. however, it should be remembered that from long-term use garlic-based medications, they begin to suppress the intestinal microflora and cause irritation.

Garlic is an effective remedy for colds. It is also recommended to use garlic for disorders of the nervous system, diseases of the genitourinary tract and organs, as well as to cleanse the body. The healing properties of garlic reduce the level bad cholesterol in the blood. Garlic kills glioblastoma multiforme cells – malignant tumor brain. Garlic has also been proven to have a positive effect on heart function.

Strawberry

In terms of vitamin C content, strawberries are second only to black currants. Five medium-sized berries contain as much vitamin C as one large orange. A folic acid strawberries contain more than raspberries and grapes. And although strawberries are very healthy, be careful with chemicals and buy them in the season when they are grown without all kinds of fertilizers

If you eat these berries every day, you will become stronger immune system and vessel walls. Strawberries have powerful anti-inflammatory and antimicrobial effect. Therefore, for a sick stomach, it is prescribed as a medicine.

Carrot

Carrots are called a miniature pharmacy for their rare composition of vitamins and mineral compounds. Carrots are one of the best tonic, restorative and vitamin remedies. It is especially useful for women: it improves intestinal motor function, cleanses the face, and strengthens hair.

And yet, the main value of carrots is its carotene content. As you know, when carotene enters the human body, it turns into vitamin A, one of the most beneficial for young women. In order to speed up this natural processing process, it is necessary, when eating carrots raw, to eat a small amount of fat - a dessert spoon of sour cream or vegetable oil. And when cooking carrots, you should add a sufficient amount of fat to your dishes. One of the most effective healing properties of carrots is associated with strengthening the retina. No wonder all the doctors in the world recommend introducing carrots into daily diet nutrition for those who suffer from myopia, conjunctivitis, blepharitis, night blindness and rapid eye fatigue.

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Pepper

Pepper has medicinal and healing properties. Pepper is widely used in folk and traditional medicine due to its healing composition. Pepper contains many necessary for the body vitamins, minerals and nutrients. Pepper is very rich in vitamins, especially vitamin C (not inferior to lemon and black currant). It is enough to eat a small piece of raw sweet pepper, only 30 - 40g, to satisfy daily norm person. The important thing is that this vitamin in pepper is not destroyed for 70 - 80 days. Highest concentration ascorbic acid(vitamin C) is found near the stalk.

In addition, pepper fruits are rich in carotene and rutin, which have P-vitamin activity. In medicine, rutin is used as a means of strengthening the walls of blood capillaries. Pepper also contains vitamins B1, B2 and E. Pepper combines vitamin C with a large number vitamin P (routine). This combination gives pepper a very useful property - pepper helps strengthen blood vessels and reducing the permeability of their walls.

Hot pepper, due to its beneficial and healing properties, is widely used in folk and traditional medicine to prevent and treat many ailments and diseases. Currently, pepper plasters are widely known, which are excellent for colds, bruises, rheumatism, arthritis, pain in muscles and joints.

Burning capsicum should be consumed orally to normalize cerebral circulation. Hot pepper prevents the development of atherosclerosis, alleviates the condition bronchial asthma, cough, sore throat, flu. Due to the presence of ascorbic acid (vitamin C) and vitamin P in red hot pepper, it helps strengthen and cleanse blood vessels; pepper is used to reduce cholesterol, improve blood circulation and cleanse blood vessels. A large amount of vitamin A allows you to use the beneficial properties of pepper to improve vision and form the skeleton. Hot peppers slow down the growth of cancer cells, and eating the chilli pepper hot pepper especially useful for ovarian cancer.

Bananas

Bananas are a fruit that nature has ideally adapted for human nutrition. They quickly satisfy hunger, as they contain easily digestible carbohydrates and three natural sugars: sucrose, fructose, glucose. And also the vitamins and minerals we need.

Bananas are recommended for dietary nutrition. They contain malic acid and enzymes that are needed for the absorption of carbohydrates.
Banana is also unique in that it is the only fruit that can be eaten raw without causing exacerbations. peptic ulcer And chronic gastritis. These fruits neutralize acid, so they will also save you from heartburn.
By eating a banana, we get vitamins E and C. And at least a quarter of the daily recommended dose of vitamin B6, which regulates blood glucose levels and calms nervous system.

Green tea

Today green tea used in a wide range: from cosmetics and anti-inflammatory overweight before treatment cancerous tumors and AIDS. And all thanks to the unique set of minerals, vitamins, carbohydrates, proteins, etc. contained in the dried tea tree leaf.

Let's start with the mineral elements. Zinc, potassium, fluorine, iodine, manganese, sodium, phosphorus, silicon, calcium, iron, copper, even gold! And that's not all. Let's move on to vitamins. Vitamins C, B1, B2, B9 (folic acid), A (carotene), K, P and PP ( nicotinic acid). Thus, in terms of the content of vitamin P, which is responsible for strengthening the walls of blood vessels, green tea has no competitors at all.

In total, tea leaves contain more than 300 beneficial substances. In addition to vitamins and minerals, green tea contains alkaloids, essential oils, carbohydrates, organic acids, proteins, pectins... Some of them, or more precisely their effects on the body, can be discussed separately.

A relaxing and soothing drink, green tea also contains a small amount of caffeine, which is considered a stimulant of the nervous and circulatory systems. Green tea contains less caffeine than black tea and, even more so, less than coffee beans. Therefore, the dose of caffeine in a cup of tea, unless it is chifir, is, of course, less than the amount that stimulates brain activity and depresses blood vessels. That is, tea acts on our body gently, without shock. And yet you should not get carried away with long and super-heavy tea parties. Pleasure should be in moderation. And now about one more thing magical property green tea catechins. Instead of a painful diet, limiting yourself to something tasty, you can simply reduce your fat level by drinking tea. Beauty! Japanese scientists, after conducting a three-month experiment on a group of well-fed men, during which volunteers lost more than two kilos of weight, determined the optimal “portion” of green tea – no more than 6 cups per day.

Now following slim figure All that's left to do is get your skin in order. The antioxidants present in tea leaves bind and neutralize free radicals that cause aging and make the skin wrinkled. It's worth noting that many skin care products include green tea as one of their key ingredients. Even at home, it is quite easy to make a lotion, cleansing mask or toner from green tea.

Today, the valuable biological properties of soy are recognized by scientists all over the world, and products made from it are becoming more and more popular every day. It has been proven that soy products:

1. regulate cholesterol levels and thereby reduce the risk of developing vascular and heart diseases;
2. increase the secretion of bile acids that promote dissolution gallstones;
3. improve kidney function in diabetes;
4. normalize fat metabolism and promote weight loss; reduce alcohol intoxication and craving for alcohol;
5. have an anti-cancer effect, promote the removal of radionuclides from the body;
6. supply the body with all the necessary amino acids, fatty acids, vitamins, minerals and fiber.

Milk

Milk can independently cause the separation of gastric and intestinal juices and is therefore indicated for exhausted and weak patients. In the treatment of obesity, milk “fasting” days are used; milk is given for poisoning with salts of heavy metals, acids, alkalis as an antidote, for atherosclerosis, hypertension, gout, liver and kidney diseases.
And although it is now known that in some cases milk is still contraindicated, for example, with low acidity gastric juice, colitis with diarrhea, dysentery, nephrosis with edema, poisoning with phosphorus salts and phenol, as well as due to the lack of lactase enzyme in the body of people of a number of nationalities, which breaks down the milk sugar lactose, which leads to milk intolerance, one cannot help but recall the saying given in holy book Persians "Zend Avesta", which directly says: "... in cows is our strength, in cows is our food, in cows is our clothing, in cows is our victory."

In the top healthy foods, we will tell you which foods are good for humans. We will talk about the simplest and most easily accessible products that are available everywhere - in any supermarket and market. First of all, the most useful product in the world is water . After all, we consist mainly of it, so supply your body with this product in sufficient quantities!

So, let's get started, first let's look at healthy foods for humans, containing the maximum amount of healthy carbohydrates and proteins. And carbohydrates are needed to recharge with energy and have enough energy until the end of the working day, proteins are body builders - for slimness, the formation of beautiful curves and strong elastic muscles. And in the end, we’ll look at 10 more of the healthiest foods for humans.

It is important to maintain a balance between carbohydrates and proteins; the required daily amount of carbohydrates should be about 300 grams, proteins – 40, and fats – no less and no more than 30 grams.

The most useful foods for the human body

Whole grains, fruits

Whole grains are the healthiest foods for humans

Oatmeal– a source of healthy carbohydrates (66 g per 100 g), which in turn provide energy for the whole day. The most useful is “rolled oatmeal”, in other words, the oatmeal that was least amenable to pre-processing.

It contains the most whole grains, and therefore is full of vitamins. Healthy breakfast in the form of oatmeal is an excellent choice for those losing weight, oatmeal- the most useful products for the health of internal organs. Oatmeal reduces the risk of cardiovascular disease. Oat bran also have a beneficial effect on the body of hypertensive and diabetic patients.

Whole grain buckwheat – core

The healthiest foods are the expression “ buckwheat porridge“Praises itself”—it just tells the whole truth about this cereal. Buckwheat is low in calories compared to oatmeal, but this is not its main quality.

Microelements such as magnesium, potassium, phosphorus, iron and iodine make the product indispensable on the table. With the help of buckwheat diets, especially in combination with kefir, you can short terms lose weight, and the remaining vitamins and microelements will raise hemoglobin and strengthen the immune system.

Wild rice- a whole grain product that you simply need to include in your diet, and get only the most valuable substances from it. Rice does not contain gluten, is rich in B vitamins, phosphorus in 100 grams - 433 mg, zinc - 6 mg, and magnesium - 170 mg. This is the best protein product, because it contains as much as 15 g of protein. It couldn't be better! The product is quite suitable for a morning meal if you want to keep yourself in shape.

Legumes are the healthiest foods for the body.

Chickpeas, beans, lentils

IN lately The role of legumes in human life has decreased due to our own fault. People often talk about the dangers of legumes for the gastrointestinal tract. Yes, this is true - if you cook beans incorrectly and eat kilos of them. Before cooking, be sure to soak the product.

We recently wrote in more detail about the properties of chickpeas in, but now let us remind you that Lamb peas contain 45 grams of carbohydrates, 15 grams of protein and almost no fat. In addition, its rich composition of vitamins and minerals allows it to be classified as a carbohydrate and protein product.

Beans are also useful food for humans, but most of all lentils, they contain a lot of fiber and vegetable protein. It's vital necessary elements for normal intestinal microflora and renewal of body cells.

Products containing protein

Protein is contained in cottage cheese and other dairy products, about which we'll talk See below for information on calcium-containing foods.

Mushrooms in a basket

Mushrooms- these are useful products for the human body, containing a lot protein and vitamin D . Nutritionists recommend keeping mushrooms in the sun for about half an hour to saturate them. useful vitamin D.

At heat treatment its quantity does not decrease, which makes it possible to classify the product as a highly effective product to strengthen the immune system, hair and nail growth, strengthen skeletal system.

Seasonal vegetables

Healthy Products for human health, you can take it from the garden. Especially if they ripen in their season and are not treated with anything. You can treat yourself to fresh vegetables in winter, but you must first soak any product purchased out of season.

Each vegetable or fruit has its own soaking time. You can cut off the skin and base instead of soaking it in water. This way you will reduce the level of pesticides and nitrates, if any, in vegetables and fruits.

10 most useful foods for humans. Vegetables and fruits.

Tomatoes

“Golden Apple” - this name came to us from Italy. It’s even difficult to say what’s missing from a tomato; one fruit contains a range of useful substances. Tomato has a low calorie content - only 18 mg per 100 grams, and is also rich in healthy carbohydrates– sucrose and glucose.

Tomatoes in the garden

The product is useful for diabetics and people suffering from vascular diseases because it contains choline. Also, eating tomato strengthens the immune system and increases hemoglobin.

Scientists have proven that tomatoes are the most beneficial foods for human health. They are oncoprotectors, that is, they help fight cancer, Unfortunately, tomatoes may not be effective for all types of this disease. Saponins, lycopene, carotenoids, minerals - this is not yet full composition golden apple and we recommend studying the product more thoroughly.

Onion

There are many varieties of onions - leeks, onions, shallots, Chinese onions. There are about 1000 varieties of onions and they are all very useful, with the exception of Chinese onion. There are known cases of poisoning by this type of onion; by the way, the properties of this species have not been fully studied.

The properties of onions to cure many diseases are due to the presence in the composition phytoncides, and in terms of the content of energetically important carbohydrates onions take 3rd place after cereals.

In garlic contains allicin, a bactericidal element that fights all kinds of viruses and strengthens the immune system.

Beets are the healthiest vegetable in the world

Beautiful burgundy the vegetable is enriched with potassium, antioxidants and folic acid (109 mcg), and is good for lowering blood pressure. Therefore, freshly squeezed juice is often used by hypertensive patients to improve their health. People suffering from constipation can also use beets in their menu as a laxative.

There are 9.6 grams of carbohydrates in beets, which contain sugars, and almost 5 mg of ascorbic acid per 100 grams of product allow it to be classified as a natural antioxidant.

Beetroot helps fight viruses and colds, destroys cancer cells in the body. Beet - natural healer, which improves intestinal microflora, relieves spasms and saves you from anemia.

The healthiest foods enriched with vitamin C for health and protection against viruses

Cabbage

Cabbage is very healthy because it contains contains vitamin C in an amount of 70 mg per 100 grams of weight. Any type of cabbage, but most of all broccoli, contains a lot of protein, sulfur, calcium, potassium, phosphorus, fiber, phytoncides and B vitamins.

The poorest in the composition of vitamins and microelements is white cabbage. Broccoli and cauliflower cabbage is considered best choice people who maintain a healthy lifestyle.

Cabbage is useful because it helps lower cholesterol levels, reduces headaches, and has an antiseptic and wound-healing effect. And not only does it heal wounds, but it also soothes inflammation in the stomach.

Fruits

The top healthiest foods continue to be the apple. Apples consumed dried, soaked, canned, baked and, of course, fresh. Each of these dishes has its own peculiarity and its own benefits. Considering the benefits of a fresh apple, it can be noted that the most healthy apple– eaten with the peel and picked at your dacha.

Apple harvest

In terms of vitamin C content, apples are inferior to citrus fruits, but they contain many other antioxidant microelements. Therefore, by eating an apple a day, you will save yourself from various colds.

The opinion that an apple increases hemoglobin and contains a lot of iron is not entirely justified, because there is only 0.12 mg of this element, but this “heart” mineral, like potassium in 100 grams of apple - as much as 107 mg.

Citrus

Citrus fruits – lemons and – sources of vitamin C. In fact, citrus fruits treat many more diseases and not only drive away colds. This is an anthelmintic, bacterial, and prevents hypovitaminosis and scurvy. And also a delicious treat, a source of sugar, riboflavin, pectin and carotene.

Healthy herbs and spices

Ginger- a tropical plant that Europeans loved very much. The oriental product has taken root with us so much that drinking tea without adding this magical root no longer makes sense. He can get rid of colds thanks to vitamin C content in large quantities.

The healthiest foods are indispensable for maintaining female beauty, male sexual power. has a beneficial effect on the nervous system due to the presence magnesium – 185 mg. And of course, the scent of ginger during cooking invigorates and puts you in a positive mood.

About what contains a record amount ascorbic acid, many people know, but do you know about this feature of hot pepper? About 145 mg of vitamin in 100 grams of this useful product will provide you with the norm for 1.5 days.

But most likely you won’t eat 100 grams, and you don’t need to, half a hot pepper at lunch is enough. And you are full of energy for the whole day. Plus, you improve digestion, strengthen blood vessels (potassium) and increase hemoglobin (iron).

Spices, orange

Among the useful spices you can also mention cinnamon, turmeric, vanilla.

Foods containing healthy fats

– a special product containing healthy fats. It's creamy good taste, fresh aroma, it contains a lot fiber, potassium and vitamin C.

Walnuts It’s not for nothing that they are called royal nuts, they contain a lot of useful substances, vegetable fats and minerals. 100 grams of nuts contain 12 mg of β-carotene, which classifies it as an eye healer for conjunctivitis, as well as an anti-inflammatory agent.

Core walnut in a shell

Walnut contains a huge amount of useful substances - vitamins A, B, C, E, K, P, alkaloids, fixed oils, proteins, carbohydrates. It is believed that consumption walnuts improves memory, and is also useful for strengthening blood vessels, preventing heart disease. If you really want to get healthier, eat walnuts every day.

It is impossible to list all the properties of the walnut - this is fight against cancer cells and cholesterol reduction (despite the calorie content of the product - 665 kcal). True, it’s enough to eat about 7 nuts a day – that’s about 30 grams – to maintain health. Along with them are almonds and various nut butters.

Sesame is an oil plant from which oil and tahini paste are produced. The benefits of sesame for the body are due to the presence of calcium.

And has a number healing properties– fights cancer, burns fat, maintains healthy intestinal microflora. All this prevents the aging of the body and prolongs life. This is mainly achieved by the content of vitamin E and Omega saturated fatty acids.

Olive oil also has useful qualities. It contains fewer vitamins, but due to its content of fatty acids and polyphenols, the oil is considered a valuable product in Mediterranean cuisine.

Sources of calcium

Green– a product containing calcium (15-20 mg per 100 grams), vitamins and bioactive substances. Green leaves and shoots such as parsley, celery, cilantro, dill, basil, spinach, sorrel are concentrators of vitamin content. Therefore, green plants are indispensable in kitchens all over the world.

Green onions, parsley, dill

Each green is good in its own way. For example, indispensable for people with fragile bones, eye diseases and other ailments. A variety of greens must be included in your daily diet, because they also contain essential oils.

Dairy products – cottage cheese, kefir

Milk – most valuable product of animal origin. Contained in it Vitamin B12 fights depression and anemia, daily dose of this element should be equal to 2 glasses of milk per day. To saturate your body with calcium, you need to drink about 5 glasses of this product per day.

What to do if you cannot tolerate milk? There are more suitable options - these are fermented milk products, and they also improve the microflora.

Cottage cheese In addition to its calcium and protein content, it is especially recommended for children and the elderly. The main thing is to choose cottage cheese with the fat content you need, for example, diabetics need to eat only dietary cottage cheese with a fat content of less than 1%.

Cottage cheese is good for prevention and treatment of atherosclerosis, strengthening bone tissue, establishing healthy intestinal microflora. And the latter is precisely the most important fact in favor of the product. Our entire health depends on our condition digestive system, the product is easily digestible and does not leave a heaviness in the stomach.

Kefir– this is an invigorating drink originally from the mountainous region, just imagine. Magic action it manifests itself in quenching thirst and hunger at the same time, which is why it is often used in diets. By content vitamins A, D, K, E, kefir is superior to yogurt . And it exhibits its probiotic effect on metabolism depending on the type of kefir and fat content.

Kefir and parsley

List of the most useful products. Healthy sweets

If you want something sweet, then eat it dried fruits and honey . Dark chocolate 70% (100 grams) contains:

• fats – 35.4 g;
• carbohydrates – 48 g;
• proteins – 6.5 g.

Plus, after enjoying a slice of chocolate, you will cheer up and replenish your body with such important components, like tryptophan, arginine, magnesium... All the components that make up dark chocolate together have an anti-inflammatory effect and have a beneficial effect on the nervous system. In addition, chocolate is very tasty and healthy.

Honey– a bee product that has a lot of useful properties, but is low in calories. There are countless types of honey depending on the area of ​​pollination, including linden, buckwheat, acacia, mountain, avocado and so on. But the facts that honey cures burns, wounds, coughs, and diabetes have been confirmed for a long time and this does not depend on the type of honey.

Composition of honey 100 grams :

• Water 17.10 g
• Proteins 0.3 g
• Fat 0 g
• Carbohydrates 82.4 g (fructose, glucose and sucrose)

The healthiest product contains vitamins, including folic acid, as well as minerals. A glass of milk with honey at night acts as a calming pill - this drink is especially useful for pregnant women and children.

Dried fruits

Have you ever thought about the properties of dried fruits? But in vain dried fruits are concentrates of useful substances; the only vitamin that evaporates along with the liquid during processing is vitamin C. After processing, fruits become more nutritious and rich in natural sugars. This is why drying is good for diabetes and in general as a treat that can replace sugar, candy, or other sweets.

Papaya, apricots, dried apricots, figs, raisins (the most high-calorie), dried apples, prunes,...This is not yet full list dried fruits that you can stock up on over the summer or have in your pantry all year round. It is a slice of dried fruit that can charge you with energy and give you strength before important event in your life.

It is difficult to say which product is the most useful of all, because each of them is useful in its own way. All legumes are very useful, and it is better to replace animal fats in the diet with vegetable ones - sesame and olive oil. You should definitely add buckwheat, beets, dried fruits and apples to your menu (eat at least one every day). And of course, in the summer, eat berries and seasonal fruits.

It is worth noting that when choosing healthy products for yourself, you just need to calculate the amount of microelements and be sure to diversify your menu with such products. And we invite you to consider 10 more of the most useful products.

These The 10 most beneficial foods for human health will help you diversify your menu even more: bananas, pineapples, raspberries, blueberries, strawberries, kiwi, olives, grapes, carrots, quinoa.

It is better that you try them on the spot, that is, when you arrive in the tropics, be sure to try pineapples and bananas, because they contain a lot of vitamins and cleanse blood vessels. And having visited the Mediterranean, they picked an olive from a tree. Well, as for the rest of the products - seize the moment, they are all grown in our countries, try to always have them on your table.

IN modern life Nutrition occupies a significant place for every person. But most people pursue the cult of food, paying too much attention to nutrition. However, they do not separate useful and harmful products food and make a mistake. Due to consumption junk food the body may malfunction, resulting in various diseases. You can prevent all sorts of body problems by introducing as many healthy foods as possible into your diet.

List of the healthiest foods

Products that benefit the body

The food that a person consumes throughout his life nourishes the body with essential minerals, vitamins, nutrients, the insufficient content of which is not the most in the best possible way will affect health. Taking this into account, most people try to extract as much harmful things from their diet as possible and fill it with healthy ones.

In order to have an idea of ​​what the healthiest food products should prevail in the diet, it is recommended that you familiarize yourself with the list, which includes the 10 most popular ones.

The top 10 list includes:

• Blueberry. Berry has unique properties and acts on the human body as a natural antioxidant, helping to prolong youth and improve skin condition. Thanks to blueberries, it becomes possible to normalize sugar levels and not worry about the appearance of inflammatory processes and problems with blood vessels.

Blueberries help prolong youth

• Tomatoes. Regular consumption of tomatoes reduces the likelihood oncological diseases, and also allows you to increase the body's resistance to various colds and infectious diseases. Useful properties benefits of tomatoes are achieved due to the fact that this product can be classified as an antioxidant.
• Grapes are also a naturally occurring antioxidant.
• Apples. Eating 1 apple a day can properly cleanse the body and lower cholesterol levels. Apple lovers are less likely to have heart problems and are also less susceptible to cancer.
• Sprouted wheat has properties that strengthen the immune system. With its help, you can cleanse the body of toxins and bring it back to normal. metabolic processes in the body. This product It is recommended to use in case of diseases associated with problems of the gastrointestinal tract.

Sprouted wheat has properties that strengthen the immune system

• Natural cocoa strengthens the body's immune defense, normalizes the functioning of the stomach, protects it from the formation of ulcers and gastritis. The likelihood of cancer with regular consumption of cocoa is reduced.
• Fish. Lovers of fish caught in sea ​​waters, are 2 times less susceptible to strokes. Fish contains important for human body unsaturated fatty acids and beta carotene.
• Green loose tea. The properties of green tea are difficult to overestimate. In addition to helping to cleanse the body of waste and toxins, its regular use helps normalize heart function and reduce sugar and cholesterol levels.
• Garlic is antibacterial agent for the body, which prevents the spread of microbes in it . With the help of garlic, you can normalize blood pressure, as it dilates blood vessels, which promotes better blood circulation.

Garlic is an antibacterial agent for the body

• Oatmeal is used to solve problems associated with the stomach and intestines. Oatmeal helps normalize intestinal acidity.

By giving preference to the 10 products listed above, you can improve the condition of the body and its implementation of vital processes.

Men's products

The male body feels the need for certain products that bring maximum benefit. Special attention It is also necessary to pay attention to the content of elements in them that contribute to the maintenance of sexual function and sexual desire. Do not forget about the content of vitamins and minerals. There are 10 products that are especially beneficial for men. This list contains the 10 healthiest foods for men:

• Broccoli helps increase erection and supplies the body with many vitamins. For men, eating broccoli is a kind of cancer prevention.

Broccoli helps increase erection

• Tomatoes for men are a fairly important product that must certainly be present in the diet. This is due to the prevention of prostate cancer, as well as an increase in sexual desire and a surge of strength due to the normalization of vascular function.
• Bananas contain a large number of microelements that help improve erection. In addition, they replenish vitamin deficiencies and normalize intestinal function.
• Oysters are an excellent product that has a tremendous effect on the male body. This product is an excellent way to prevent hair loss, skin aging and loss of muscle tone. And, of course, eating oysters has a positive effect on increasing libido and strengthening erections.
• Red bell pepper smoothes out the effects of stress, and is also one of the products for men that slow down the aging process.
• Beans help lead. For men, this product is necessary because it reduces the likelihood of prostate problems. In addition, beans are a fortified product that has a beneficial effect on blood cleansing.

Beans help normalize muscle mass

• Whole grain products saturate the body with carbohydrates, nutrients, microelements, vitamins, due to which it receives an energy charge and a surge of strength.
• Milk helps cleanse the blood harmful substances, eliminate the deficiency of vitamins and microelements.
• Sea fish ensures stable functioning of the cardiovascular system, increases the body's immune defense, promotes blood circulation in the pelvic area, which has a positive effect on the quality of sexual life.
• Greens, in particular dill and parsley, when consumed regularly, help bring all processes in the body of men back to normal.

This list for men should serve as a guide in selecting the products that will make up the diet. Having adjusted your diet, positive changes in the body will not take long to appear.

Women's products

For women, healthy foods are also very important, because they help prolong youth, normalize the functioning of the body, and preserve wellness. There is also a list of 10 products for women. The foods included in the 10 healthiest list have some similarities with the men's list.

Healthy products for women include:

• Fish is rich in omega-3 acids, which have a beneficial effect on brain function and blood vessels.
• Broccoli for the body of women brings invaluable benefits, which is associated with preventing the development of breast cancer. The properties of broccoli depend on its protein content plant origin, folic acid and other elements. For women, broccoli is a source of fiber, which helps cleanse the body of toxins.
• Beans for women are an excellent stress reliever, nervous tension. Thanks to the microelements contained in beans, the manifestation of menopause can be minimized.

Beans are an excellent stress reliever for women.

• Oatmeal helps restore hair structure and improve the condition of women's skin. A serving of oatmeal long time gives a feeling of satiety and replenishes the body with energy.
• If possible, avocado should be included in the diet of women who want to maintain a beautiful figure and youth for a long time. The properties of avocado are aimed at sexual function women, increasing the likelihood of conceiving a child.
• Olive oil has properties that help preserve youth and beauty. This is achieved by nourishing hair and skin, enhancing metabolism and cleansing the intestines, as well as improving its functioning. Due to this, normalization of healthy weight of women is achieved.
• Dairy products should be present in the diet at mandatory. Because in addition to protein, they help populate the body with beneficial bacteria and help increase the body’s resistance to colds, infectious diseases.

Dairy products must be present in the diet without fail.

• Cranberries have properties that prevent bladder diseases. It allows you to remove accumulated fluid from the body that causes swelling. Cranberry helps prolong the youth and health of the female body.
• Nuts help solve problems such as infertility and diseases affecting the mammary glands.
• Natural dark chocolate has a positive effect on mental activity the body, helps cope with irritability and stress.

the most useful products

Publishing house "Mann, Ivanov and Ferber"

Moscow, 2014

Dear reader!

Perhaps every person, even if he does not belong to a healthy lifestyle and is not specifically interested in the principles proper nutrition, knows that the daily diet should be varied, and fruits and vegetables are pure benefits. A large number of people, trying to eat right, make a salad from cucumbers and tomatoes, buy carrots (they contain vitamin A!), oranges (vitamin C), apples, pears, potatoes... Although wait a minute, potatoes contain starch, perhaps it is not particularly healthy ?.. In the summer, the list increases due to southern fruits and berries from the garden; in the fall, watermelons are brought. At any time of the year, buckwheat does not remain forgotten, oatmeal and soup (any kind). In general terms, the average healthy menu usually limited to this number of products and dishes. Perhaps that's why " healthy food"Sometimes it seems tasteless and uninteresting. In addition, it still does not satisfy a person’s daily need for vitamins, micro- and macroelements. But in fact, the list is useful and, most importantly, delicious products much wider.

We published this book because we wanted to show how many products we don’t notice on store shelves and how tasty and healthy they can be

100 useful products that we will talk about in this book. Sometimes within one article we will mention two or three related products, for example, cherries or olives, etc. Vegetables and herbs, fruits and berries, meat and fish, dairy products and nuts, legumes and cereals and others less healthy products, many of which are well known to you, some are undeservedly forgotten, and some, perhaps, are still little known in our country. But they are all affordable and can be found in almost any supermarket.

We chose the culinary principle of classifying products. Therefore, tomatoes were placed with vegetables, watermelon and melon - with fruits, etc. Although, of course, from the point of view of biology, a tomato is a berry, but legally, according to the documents of manufacturers and importers, it is a fruit (as, by the way, are carrots, cucumbers and even ginger in jam). Scientifically, zucchini is also a berry, but according to culinary tradition it is classified as a vegetable. Let's not deviate from this rule.

We have highlighted several of the most striking properties of each product that we indicate

V section “Why should you eat it?”, we share tips on choosing the “right” product in the store and recommendations and how to use it in fresh or as a ready-made dish. Pay attention to the recipe section at the end of the book - these are simple

V cooking and healthy dishes that can diversify any table.

In this book we talk about the 100 most useful products. But there are many more of them. Don’t be afraid to go beyond your usual menu, gradually expand the boundaries of what is tasty and healthy, achieving a varied, balanced diet.

Your body will thank you!

		AND LEGUMES

NUTS, SEEDS,	DAIRY
DRIED FRUITS	PRODUCTS	USEFUL
	AND ANIMALS	PRODUCTS

HEALTHY

VEGETABLES AND GREENS

An essential attribute of a meal

promoter of a healthy lifestyle - vegetables and herbs.

While it is possible to live without eating animal products, there is simply no complete substitute for vegetables.

O cleansing and rejuvenating properties of greens and vegetables help normalize blood circulation and digestion, help bring your figure into shape excellent condition: due to their low calorie content they are considered the main dietary products, and the large amount of fiber contained in many vegetables normalizes intestinal function and eliminates

Green foods are also rich in phytoncides - substances with a strong antimicrobial effect. Having bactericidal, anti-inflammatory and anti-allergenic properties, vegetables and herbs help prevent the development of diseases of the cardiovascular system, cancer, and cataracts.

IT'S ALL ABOUT THE COLOR

Many nutritionists insist that vegetables in a person’s diet should not only be varied, but also colorful. The fact is that natural phytochemicals - potassium - plant matter, which are found in vegetables, are not only responsible for their bright color, but also help in the fight against many ailments. Phytochemicals act as antioxidants and help destroy free radicals, dangerous molecules that destroy healthy cells in the body. Red vegetables (tomato, red pepper, radish) are rich in the carotenoid lycopene, which protects us from cancer, and the flavonoid anthocyanin, which maintains cardiovascular health and improves memory. Yellow and orange vegetables (carrots, sweet potatoes, pumpkin, yellow peppers) are a rich source of vitamin C. Thus, beta-carotene is a provitamin of vitamin A that is beneficial for vision and skin, and beta-cryptoxanthin strengthens the respiratory tract and reduces the risk of developing lung cancer .

Red cabbage, red onions, eggplant and other burgundy-purple vegetables get their color from anthocyanidins, which strengthen the heart muscle and reduce the risk of strokes, and also resist infectious diseases. Ellagic acid contained in purple vegetables helps the body in the prevention of almost all types of cancer.

Asparagus and spinach, cucumber and zucchini, broccoli and pepper, Brussels sprouts and cabbage, dill and parsley, green onions and leeks - all these types of vegetables and greens contain the well-known chlorophyll. A balanced diet is impossible without the gifts of nature, filled with chlorophyll, because it is green plants that give us vigor and a positive attitude. Green vegetables help prevent some types of cancer, neutralize harmful effects ultraviolet rays, fight heart and vascular diseases, strengthen vision.

Unhealthy vegetables, of course, do not exist - if we are talking about fresh vegetables and not fried potatoes or tomatoes in ketchup. Fresh vegetables and herbs contribute to the rapid absorption of protein foods: meat, poultry, fish, eggs and legumes. Including at least 500 grams of vegetables

V daily diet, we significantly replenish our body’s reserves of vitamins and minerals.

Although when consuming any product you need to take into account individual intolerance and doctor's recommendations

V In case of serious illnesses, reasonable consumption of vegetables and herbs is only beneficial. WITH close attention this or that vegetable or herb should be treated only in individual cases. For example, if you have problems with blood sugar levels, you will need to reduce your consumption of starchy potatoes and sweet potatoes; peptic ulcers digestive system, it is better to exclude greens that irritate the intestinal walls from the diet.

B A Z I L I K

Basil (its name is said to come from Greek word basileus - “king”) back in Ancient Greece And Ancient Rome enjoyed popularity, which it has not lost to this day: it is impossible to imagine Italian pasta or pesto sauce without this aromatic herb. “Worthy of kings,” basil was used not only as a spice, but also as a medicine.

HOW TO CHOOSE

Fresh basil leaves should be firm, dark green to deep purple, and free of black or yellow spots.

A dark border on the leaves indicates that they are frostbitten.

HOW TO COOK

Basil, like any other herb, is most valuable when fresh. But so that the essential oils contained in it get into dishes and do not remain on the cutting board, it is better to tear basil leaves rather than cut them. Since ethereal

oils are easily destroyed when heated, greens should be added to the dish at the end of cooking. Few people know that basil is used not only in fresh, frozen and dried form; it is also salted. Basil leaves are added to salads, dressings, sauces and gravies, and drinks are flavored with its seeds. Basil perfectly enhances the taste of meat, fish, and seafood, and its combination with tomatoes has long become a classic.

WHY SHOULD YOU EAT IT?

– strengthening the nervous system

– protection against infections

– normalization of blood clotting

Basil can rightfully be placed on the podium for its vitamin K content, which helps strengthen the body’s skeletal system and ensures blood clotting. However, it is precisely because of the latter property that basil is contraindicated for people taking anticoagulants: the blood-thinning effect of these drugs is blocked by vitamin K.

Basil owes most of its healing properties to its content. essential oils that kill harmful microorganisms. Being natural antibiotic, this plant will effectively protect the body from many bacteria

al and viral infections. In addition, basil is natural sedative. No wonder dishes with this aromatic herb are recommended for people prone to insomnia or stress.

Basil will not only calm the nerves, strengthen bones and protect against harmful microorganisms, but also support visual acuity. The natural pigment lutein (and its isomer zeaxanthin) contained in it will help your eyes remain sharp for many years to come.

In addition, basil is a so-called mild spice, which means its use is not contraindicated for children.