The healthiest food. What should be healthy food for human health? Food that is healthy

Preservation impeccable health and excellent well-being is impossible without proper nutrition. Both doctors and representatives of informal medicine advise to use healthy and natural products. A healthy lifestyle and malnutrition are just two completely incompatible concepts. And in order to rank yourself among those who care about their own health, you should not only follow what is on the daily menu, but also have a clear idea of how certain food groups affect the body.

Vegetables are present in literally every menu of proper nutrition. This group of products includes not only fruits, but also roots, leaves, and tubers. There are fruits that are biologically classified as berries, but due to their taste and characteristics, they are actually classified as vegetables. Tomatoes are one notable example.

Value for health are any vegetables grown exclusively in a natural way. They are vital to man. Without them, the full functioning of cells, organs and tissues is impossible. This is due to the fact that they contain:

trace elements and minerals;
a small amount of vegetable protein;
dietary fiber - fiber;
vitamins.

The usefulness of fiber for humans lies in the fact that it contributes to the natural cleansing of the body. Against the background of a deficiency of this substance, decomposition products with toxins begin to accumulate first in the intestines, and then in other organs.

The list of vegetables that can be included in the usual diet is determined by which of them are the most accessible. In our latitudes these are:

Carrot

It is a valuable source of carotene - vitamin A, has high nutritional and antioxidant properties, stimulates the digestive processes and improves the quality of the blood.

Cabbage

The most useful are varieties such as white cabbage and broccoli. Cabbage contains a high concentration of fiber, several dozen trace elements, and vitamins. The vegetable culture is highly valued by doctors because it cleanses the blood of bad cholesterol, resists the development of malignant tumors, and increases the protective functions of the immune system. Cabbage is no less valuable for dietary nutrition.

Garlic and onion

Champions in the number of phytoncides that positively affect the immune system. These vegetables increase the body's resistance to bacteria, viruses, toxins.

Tomatoes

Herbal products, while supporting all the vital functions of the body, also have a therapeutic effect, help in the treatment of dysfunctions, disorders of organs and systems. Their use on a regular basis allows you to resist the development of many pathologies and diseases.

Natural, fresh, unprocessed fruits are of great value for the endocrine, cardiovascular, and digestive systems. They also contain a large amount of fiber, and also normalize weight indicators. Fruits have a composition similar to vegetables and are an integral part of the diet.

The greatest value for a person is:

Apples

Rich in pectin, iron, fiber. The multicomponent composition endowed this fruit with the ability to stimulate the process of natural removal of harmful cholesterol and toxins, positively affect intestinal motility, and reduce weight if consumed regularly.

Bananas

Natural source of natural carbohydrates, fructose and potassium.

Avocado

It contains unsaturated fats, trace elements, vitamins, has an anti-carcinogenic effect, stimulates the production of collagen, and, therefore, helps to rejuvenate the body.

Fruits, on the recommendation of doctors and nutritionists, should be present in the daily menu, as they support the normal function of the gastrointestinal tract, vascular and nervous systems, and prevent many diseases. However, when choosing these products, preference should be given to those grown in ecologically clean regions, without the use of synthetic and chemical stimulants.

They have properties similar to vegetables and fruits, with the exception of the composition, in which vitamins, nutrients, trace elements predominate, and the amount of fiber is not so large. They are natural antioxidants that regulate metabolic processes in the body, have a great taste and are a product that can be consumed as an independent dish.

There are many berries useful for humans, including strawberries, cloudberries, cherries, sea buckthorn, raspberries, grapes, blueberries, black currants, game, cranberries, bird cherry. There are berries that are used as medicines and raw materials in the pharmaceutical industry for the production of herbal preparations.

beans

They contain vegetable high-grade protein, fiber, vitamins, antioxidants, microelements. Legumes do not contain harmful fats, but due to the presence of special substances, which, according to scientists, effectively resist the formation of abnormal cells, which subsequently form cancerous tumors.

The fiber present in them cleanses the digestive tract from the remnants of undigested food and toxins. Since legumes belong to the category of “complex” carbohydrates, they are digested rather slowly, but they saturate the body with a large supply of nutrients and provide it with energy for a long time.

nuts

Rich in iron, protein, zinc, carbohydrates, chromium, vitamins C, E and group B, they are hard-skinned fruits with nucleoli inside that can be eaten simply or used in a variety of dishes. Distinguished by excellent taste, nuts are able to give a feeling of fullness almost immediately after consumption, they are a ready source of energy.

Nuts are not just a tasty and nutritious delicacy, but also an excellent therapeutic tool in the fight against various ailments. Chestnuts, walnuts, hazelnuts, cashews, peanuts, and almonds are especially helpful.

Natural source of many valuable components and glucose. Collected in ecologically clean areas, prepared without the use of heat treatment, it has an antibacterial, immunostimulating, tonic, tonic effect. This natural medicine is recommended for use in vascular disease, digestive disorders, anemia.

A fish

It contains omega fatty acids, protein, phosphorus, has a beneficial effect on blood circulation, strengthens the immune system, helps to increase the concentration of useful cholesterol compounds, and belongs to products with high nutritional value. The most useful is fish from the salmon family.

Green tea

The drink obtained by brewing the leaves of the tea bush is a natural antioxidant that contains minerals, polyphenols and vitamin C. It has a beneficial effect on all organs and systems, and with regular use reduces the risk of strokes and stone formation. People who drink it constantly are less likely to suffer from heart and liver diseases, are less prone to caries and cancer.

Olive oil

Natural remedy for high cholesterol. The olive oil obtained as a result of the first pressing contains components such as oleic and linoleic acids, vitamins D, K, E, as well as many trace elements. Thanks to this composition, it is a scientifically recognized prophylactic against cancer.

Wholemeal bread

The main feature of unprocessed flour is that it does not contribute to weight gain, since it contains complex carbohydrates. In addition, it retains almost all the useful substances and vitamins that are present in cereals. Bread and other products made from such flour reduce the risk of developing diabetes, vascular pathologies, and digestive diseases.

Food is considered useful, in which vegetable products, fats, which are useful acids, and dietary protein are optimally balanced. Knowing about the valuable qualities of a particular food helps to choose a diet that will meet the needs of people involved in sports or suffering from any ailment. Having information about the benefits and harms of a particular product, you can easily determine which ones will help maintain health, and which ones, on the contrary, should be stopped.

Nutritionists around the world continue to argue stubbornly about which foods are the most beneficial for humans. The topical issue of a healthy lifestyle has recently stimulated scientists to conduct research in this area even more. This article is not the truth in all instances, but only an attempt to summarize the results of research over the past year, designed to answer the question: “ What products are useful? »

Berries

According to scientists, in the first place, the title of "the most useful products" deserved berries. The researchers especially emphasize the properties of blueberries and blueberries. These healthy foods contain the highest amount of antioxidants. In addition, the anthocyanin contained in these berries helps slow down the aging process of the human nervous system. Blueberries and blueberries are a very healthy food for those who suffer from diseases of the cardiovascular and digestive systems, and oncological diseases. These healthy foods are indispensable for obese people and diabetics, as they can lower cholesterol and blood sugar levels.

nuts

Nuts are also included in the list of the most useful food products, and scientists do not single out any separate type of them - absolutely everything is useful. Nuts are a source of a large amount of vitamins, minerals, proteins, healthy fats. These healthy foods, when consumed daily, are good for the prevention of cardiovascular diseases, diabetes, anemia, problems with potency, vision, and the menstrual cycle. It has also been proven that nuts are a healthy food for stress, depression, loss of strength, and the general tone of the body.

Onion and garlic

Onions and garlic are undoubtedly healthy foods, and scientists confirm this. Being a real storehouse of vitamins, minerals, microelements, useful essential oils, these food products have a positive effect on the entire human body. Judge for yourself: onions and garlic are good for diseases of the liver, cardiovascular and endocrine systems, lower blood cholesterol, strengthen the human immune system. And, of course, everyone knows that onions and garlic are the most useful foods for colds. Essential oils and phanticides contained in onions and garlic prevent the growth of microbes and destroy them.

Legumes

Legumes are next on the Healthiest Foods list. The large amounts of valuable proteins and coarse fiber contained in them make these products truly unique in their kind. Soybeans, beans, beans and peas are useful foods for diabetics, people with obesity, diseases of the digestive system, kidneys and liver, who have a weak immune system. Legumes are the healthiest food for vegetarians because they are able to supply the human body with protein without being accompanied by fat (which is not possible with animal proteins). In addition, the protein (vegetable protein) contained in legumes promotes cell regeneration. Legumes are also useful foods for disorders of the nervous system, because the amino acids contained in them provide calmness and balance to a person.

Fruit

Fruits - of course, without them, the list of the most useful foods would be incomplete. First of all, these are apples. The list of diseases for the prevention and treatment of which they are especially useful is quite wide. These are useful foods for the cardiovascular, digestive, urinary, immune systems, skin diseases and the musculoskeletal system. By lowering cholesterol and blood sugar levels, slowing down the growth of cancer cells, apples can rightly be called the most useful fruits. Other fruits were also included in the list of "Most Healthy Foods": kiwi and persimmon, pineapple and pomegranate, apricot and banana, avocado and mango. Thus, the more varied your “fruit menu” is, the better.

Vegetables

A place in the list of the most useful products was found for vegetables. Leading here are green leafy vegetables: spinach and lettuce. These useful products are multivitamins, good for the intestines, slow down the growth of tumors (especially the prostate), have a diuretic effect, and are useful for hypertension, obesity, tuberculosis, and atherosclerosis. Among vegetables, cabbage and carrots also claim the title of “the most healthy foods”. So, cabbage (especially white cabbage) has a high nutritional value and is useful both fresh and sauerkraut. Cabbage enriches the intestinal microflora, is able to remove cholesterol from the body. This is a particularly useful food for patients with gastritis with low acidity, peptic ulcer, suffering from hemorrhoids and constipation, obesity. Carrots do not lag behind cabbage in terms of the amount of useful substances contained in it. It strengthens the immune system, improves the functioning of the intestines, has a positive effect on the retina of the eye, is used to prevent diseases of the heart, kidneys and liver, has a wound healing and anti-inflammatory effect. These healthy products are especially good in combination, for example, in salads.

Seafood

Seafood is definitely healthy food. The first place among them is occupied by fish. The most useful fish products are fatty varieties: salmon, tuna, sardines. Favorably affecting the cardiovascular system, fish significantly reduces the possibility of various heart diseases (including arrhythmias and ischemia), heart attacks and strokes. It is also recommended to eat these healthy foods for people who have problems with the stomach, thyroid gland, and are overweight. Fish contributes to the activation of the brain, the rapid healing of wounds, and prevents the formation of cancer cells.

Eggs

Eggs are next on the list of the healthiest foods. These healthy foods are recommended to be eaten in the amount of five pieces per week. Containing about a hundred useful substances, eggs are able to cleanse the human body, remove cholesterol and other harmful substances from it, break down fats, and egg white is the best “building material” for muscles. Eggs are especially useful foods for gastric and duodenal ulcers, chronic pancreatitis, and nervous system disorders. Scientists have also proven the role of eggs in preventing the formation of cancer cells, and in the future, it is possible that eggs will be used as one of the most effective ways to fight cancer.

Wholemeal flour products

Products made from wholemeal flour are also healthy food products. The high content of vitamins, minerals, microelements, biologically active substances - this is what gives every reason to add them to the list of "The most useful products". They are indispensable for every person, but are especially relevant for diabetes, heart disease, a weak immune system, and intestinal problems. Products made from wholemeal flour have a positive effect on the skin, preventing its aging, inflammation, and the occurrence of allergic reactions. This is a particularly useful food for people involved in sports, leading a healthy lifestyle.

Milk

Milk and sour-milk products also made the list of "The Healthiest Foods" . The calcium contained in milk strengthens bones, teeth and hair. Milk is also recommended for cardiovascular diseases, anemia, edema, various diseases of the gastrointestinal tract (gastritis, peptic ulcer, stomach neurosis). Milk has proven itself well in various poisonings and it is not for nothing that it is used to prevent various diseases in “harmful jobs”. As for fermented milk products, kefir and cottage cheese are the most useful products among them. They favorably affect the work of the intestines and the digestive system as a whole due to the bacteria contained in them. Also, this healthy food causes appetite, stimulating the secretion of gastric juice, has an antimicrobial effect.

Green tea

Green tea is another healthy food product, scientists say. It has long turned from an exotic drink into an everyday drink, and its healing properties are known to almost everyone. Green tea strengthens blood vessels, lowers blood pressure, cholesterol and blood sugar levels. The substances contained in green tea have a detrimental effect on various viruses and microbes.

Green tea is an excellent antioxidant, well removes toxic substances and poisons from the body, slows down the growth of cancer cells. The list of diseases for which this miracle drink should be consumed is quite wide: atherosclerosis, diabetes, hypertension, thyroid disease, vision problems, and the immune system. Finally, increasing the overall tone of the body and slowing down the aging process, green tea has every reason to add to the list of "The most useful foods."

So, it is these foods that are currently the most useful, according to scientists. And you can get the maximum benefit from them if you combine all of the listed components in your daily diet. Be healthy and eat only the most healthy foods!

Sooner or later, we all think about our diet: problems with weight, skin, health in general make us open our refrigerator and examine its contents with skepticism. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, looking for our way to a healthy and beautiful body.

Meanwhile, a healthy and proper diet is not a strict debilitating diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, following which you can radically change yourself, acquire new healthy habits, a beautiful figure and significantly extend life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem of modern people - we move less, consume a large amount of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers are competing to come up with the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second inhabitant of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, problems with the heart, gastrointestinal tract, reproductive function - this is only a small part of the possible diseases that occur when the diet is not followed.

The good news is that in recent years, taking care of the condition of your body has begun to come into fashion: more and more calls to play sports are heard from the state, public organizations, organic and dietary products appear on store shelves, advice on how to eat right is distributed in the press. .

Basics of healthy eating, or how to eat right

When compiling a healthy diet menu, you should remember a few general rules: first, you need to eat often and in small portions. It is most convenient to get yourself a small plate, in which a handful-sized portion is placed. No need to be afraid of hunger! A healthy diet involves 5-6 meals a day. It is also good to accustom yourself to eat at the same time - this stabilizes the work of the stomach and will contribute to weight loss.

The second important rule is remember about calories. There is no need to scrupulously calculate them throughout your life every time after eating, it is enough to follow your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie norm, you can find it out, for example, using a special calculator that is easy to find on the Internet. For example, a woman of 30 years old, weighing 70 kg with a height of 170 cm and little physical activity per day needs about 2000 kcal. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting the diet - the body will simply slow down the metabolism, and the harm from such a diet is more than good.

The third rule - we keep a balance between "income" and "expenses", that is, the energy that the body spends on basic metabolism, work, sports, and caloric intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of them are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to use. Approximate recommended indicators are 60 g of fat, 75 g of proteins, 250 g of carbohydrates and 30 g of fibers. The fourth rule is to drink water. Often we do not want to eat, our body simply takes the lack of fluid for hunger and makes us eat what we do not really need. One and a half or more liters of pure drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and speed up the metabolic process.

And the fifth rule is to choose products wisely. Read the labels, composition and caloric content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, dyes from the diet. You must know what you eat, and then the path to beauty and health will be fast and enjoyable.

healthy food

We will try to answer the age-old question "what to eat to lose weight?". The main thing when compiling a menu for a healthy diet is to maintain a balance between expenses and consumed products.

So, be sure to include in the diet of a healthy diet for every day:

cereals, in the form of cereals and muesli, rich in slow carbohydrates that will provide our body with energy;
fresh vegetables (cabbage, carrots) provide the body with dietary fiber - fiber;
legumes - a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of omega-6 and omega-3 polyunsaturated fatty acids, trace elements;
fermented milk products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the functioning of the digestive tract;
sea fish contains protein and omega-3 essential fatty acids;
fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit meat, beef - a source of protein.

Useful products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem of excess weight, then sugar should be completely abandoned, even if you have a sweet tooth and cannot do without a cup of sweet coffee in the morning - sweeteners will solve this problem. Do not be afraid of them, high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Under strict ban!

We have decided on useful products, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, preservatives.
Deep fried food. French fries, chips, crackers and everything that is fried in a lot of oil should be crossed out of the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetizing seasonings and a lot of salt. What do we get as a result? A real high-calorie "bomb", which instantly turns into folds on the body and does not carry any nutritional value.
Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing you to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
Sausages, frankfurters and meat products. There is hardly any need for clarification at this point - just read the product label. And that's just the official data! Remember that under the items "pork, beef" in the composition, the skin, cartilage, fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
Energy drinks. They contain a high dose of caffeine combined with sugar and acidity, plus preservatives, dyes and many other ingredients that should be avoided.
Fast food meals. Noodles, mashed potatoes and similar mixtures, which are enough to pour boiling water, instead of nutrients contain a large amount of carbohydrates, salt, spices, flavor enhancers and other chemical additives.
Flourish and sweet. Yes, our favorite sweets are one of the most dangerous foods. The problem is not only high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
Packaged juices. Vitamins and other useful substances almost completely disappear during processing. What would be the use of a concentrate diluted with water and flavored with a fair amount of sugar?
Alcohol. Enough has already been said about its harm to the body, we will only once again note that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First, do not torture yourself with hunger. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink plenty and choose healthy drinks. Chicory contributes well to weight loss - it suppresses the feeling of hunger due to the large amount of fibers in the composition, it has a beneficial effect on the body. Green tea is also useful, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more the body receives various trace elements, vitamins, amino acids.

If you really want something forbidden - eat it for breakfast. Of course, it is better to give up harmful products altogether, but at first the thought that sometimes you can still treat yourself helps.

The less unnatural ingredients in food, the better. If you want to eat healthy foods, it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

We compose the menu "Healthy food"

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing them over 5-6 meals.

So, let's make a healthy food menu for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

oatmeal, muesli or grain bread;
kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the most significant meal of the day:

100 grams of buckwheat or brown rice, durum flour pasta. You can add carrots, onions, peppers to the dish;
boiled chicken breast;
Salad of fresh vegetables dressed with yogurt, a small amount of soy sauce or linseed, olive oil.

afternoon tea, between lunch and dinner - another light meal:

A small fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
Salad of cabbage, carrots and other vegetables rich in fiber.

And finally a couple of hours before bedtime:

A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng can be consumed in unlimited quantities.

Portion sizes are approximate and will depend on individual parameters - daily calorie intake, weight loss rate and other individual factors. In any case, it is better to consult a nutritionist.

Many things in our lives are beyond our control. Although even health, longevity and, sometimes, mood can be affected. After all, science does not stand still, and the data that has been collected by experts in the field of healthy nutrition and lifestyle since the 90s only proves that the foods we eat significantly affect life expectancy and general emotional background. From the article you will learn about the most useful foods for health and the principles of healthy eating.

Our list includes 31 nutritional tips that will help you 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 (more about which for losing weight and maintaining health). And the right diet will only enhance this effect.

Broccoli, grapes, lettuce

Let's start with a well-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 longer.

Do you want clarifications? Yes, everything is extremely simple! Broccoli, grapes and lettuce do contain substances responsible for our longevity.

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

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

And in fact, this is also confirmed by modern science: studies have shown that the phytochemicals in garlic can stop the formation of carcinogenic chemicals in the body. Women who eat more garlic have a lower risk of developing certain types of colon cancer.

At the same time tasty and valuable product. This healthy natural fat strengthens the heart muscle, which, of course, directly affects life expectancy. Olive oil is no less effective in the prevention of brain diseases and cancer. A couple of tablespoons of such a "potion" per day will fulfill its purpose.

Studies show that cruciferous vegetables like this one are rich in nutrients, more specifically coarse fiber, vitamin C and folic acid. These elements actually help to cheat death. A study conducted at Vanderbilt University showed that women in Shanghai manage to almost completely recover from breast cancer, even if they were on the verge of death. The fact is that in their diet there is a huge amount of cruciferous - in particular, turnips and Beijing cabbage. Thus, Chinese women save themselves from the development and complications of this terrible disease.

Avocado

How to prevent heart disease and strengthen blood vessels? Add avocados to your diet! Avocado fruits lower blood cholesterol levels and help the body fully absorb beta-carotene and lycopene, trace elements responsible for the prevention of cardiovascular and cancer diseases.

Lycopene, found in tomatoes, is also an active fighter against cancer cells. Tomatoes are useful in almost any form, so do not forget to add them to pasta sauce, eat tomato soups and vegetable salads with fresh tomatoes more often. 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 the groups of those subjects who ate legumes daily, the mortality rate decreased by 7-8%, compared with those who did not eat them. at all. Legumes significantly increase the level of butyric acid (butyrate) in the blood. Butyric acid actively fights cancer cells and tidies up the organs of the digestive system, renewing mucosal cells in the intestines.

Grains and cereals

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

Alcohol - in moderation

Ironically, some research shows that small amounts of alcohol (no more than two glasses of red wine a day for men and one for women) improve heart health. Moderate drinkers tend to live longer than non-drinkers and those who don't drink at all. In 2012, a Harvard Medical School study also showed that moderate alcohol consumption reduces the risk of death in men after a heart attack.

sober lifestyle

If you're looking for first-hand advice on longevity, check out 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's favorite dish is Japanese miso soup with clams and shrimp. And he could not live a single day without milk.

Well, no one canceled a sip of whiskey

French twins Raymond and Lucien Watlad were recognized as the oldest twins themselves in 2010 (they were 98 years old). They always said that their favorite alcoholic drinks (in moderation, of course) kept them young. Raymond preferred Whiskey, and Lucien preferred anise liqueur. Although, in their youth, the sisters were in the French team of gymnasts and since 1930 have been 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 that your diet includes foods containing antioxidants. From the foregoing, we have already understood that antioxidants can fight various ailments. Chinese Pu Er tea contains more antioxidants than its green relative. Steep Pu Er tea for five minutes and drink with honey and lemon.

106-year-old Ethel Engstrom said on the Pasadena Center Channel that she lives so long thanks to her addiction to an 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 extend 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 boiled coffee a day will add a few cheerful 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 don't. To find out, in 1999 Harvard University tested it on 8,000 subjects. A 2009 scientific study at the Karolinska Institute in Stockholm confirmed that 44% of those subjects who regularly eat chocolate recover much faster from severe heart attacks. Moreover, the probability of death within a few years after a heart attack in old age is significantly reduced. 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 a strict vegetarian diet also prolong life. Red meat in large quantities increases the risk of developing heart disease. Bacon, greasy ham and pork steaks are to blame for the most part. 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

Sources of protein - 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 do live much longer than those who eat red.

More nuts

Nuts are one of the healthiest sources of protein. A serving of nuts replacing a serving of pork cuts the risk of dying 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 United States lives only up to 60. Costa Ricans lead an active life and eat mainly corn, beans, pork + a huge amount of fruits and vegetables, which they usually grow on their own.

Red blood cells - where do they come from?

If red meat is bad, then what is left? Red cabbage - in any form. Promotes active growth of red blood cells and helps protect the body from cancer and cardiovascular disease. Do not forget about beetroot juice - it helps to keep blood pressure normal and tomatoes - they reduce cholesterol levels in the blood.

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

A fish

Salmon and tuna support the performance of the heart muscle. They also contain saturated Omega-3 fatty acids, which prevent inflammation, provoking DNA damage. Naturally, in this case, you need to abandon 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 do not differ in their vitamin composition from those grown on bioadditives. However, food obtained without the participation of any additives retains its own immunity, which it subsequently passes on 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 diseases.

The last piece on the plate

Do you want to live to a hundred? Leave one half-eaten piece on your plate. The Japanese, for example, live longer only because it is not customary for them to eat until full. It is customary to teach this from childhood. We all know that the feeling of satiety comes 20 minutes after eating, so if our stomach is not 100% full, but only 80%, then this is quite enough. And most importantly - no problems with the stomach - he will not 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 had only two main meals. The rest of the time he snacked on fruits, vegetables and drank plenty of water.

... well, or even less

In search of eternal youth, many people venture into special types of diets (those indicated for those suffering from chronic heart or stomach diseases). Such diets are very difficult to endure, but they give good results. Research at 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 full holiday. Short-term fasting is useful for absolutely everyone, except for minor children - they need a complete set of minerals and trace elements.

Japanese diet

Fish, tofu and vegetables are the basic elements of the Japanese diet. Nutrition experts are sure that the Japanese style of eating not only helps to keep a good figure, but also adds 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. Such food is popular in Greece and Italy. This combination prolongs life, strengthens the heart, saves from obesity and Alzheimer's disease. The Mediterranean diet necessarily involves meals only with family and best friends - this is a tradition.

Scandinavian diet

It is often referred to as the Viking diet. Based on cabbage, rye bread, root vegetables, oatmeal and fish. Adherents of such a diet not only live long, but also experience practically no health problems.

homemade food

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

pepperoni

No, pizza lovers never die before the rest. This famous Italian dish is based on several different varieties of capsicum. It contains a lot of essential and vegetable oils + vitamins B, C and carotene (the main accelerator of the metabolic processes of the human body). So, if occasionally you indulge yourself with 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 tips may seem, each of them really has something that will add health, beauty and longevity to us. But remember that even the best vitamins are not eaten in handfuls. Therefore, be honest with your body - and it will definitely thank you for it. Long life to you!

Sourced from: http://www.health.com/health/gallery/0.20610379.00.html

In modern life, food 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 healthy and unhealthy foods and make a mistake. Due to the use of junk food, the body can fail, resulting in various diseases. It is possible to prevent all kinds of malfunctions of the body by introducing as many healthy foods as possible into the 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 lack of which will not have the best effect on health. Given this, most people try to get the most out of the diet of harmful, and fill it with useful.

In order to have an idea of what the most healthy foods should prevail in the diet, it is recommended that you familiarize yourself with the list, which includes the 10 most popular of them.

The top 10 list includes:

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

Blueberries help prolong youth

Tomatoes. Regular consumption of tomatoes reduces the likelihood of cancer, and also allows you to increase the body's resistance to various colds, infectious diseases. Useful properties 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 prone to cancer.
Sprouted wheat has properties that strengthen the immune system. With the help of it, you can achieve a cleansing of the body from toxins and normalize metabolic processes in the body. This product is recommended for 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 immune defense of the body, normalizes the work of the stomach, protects it from the formation of ulcers, gastritis. The likelihood of cancer with regular use of cocoa is reduced.
A fish. Fans of fish caught in sea waters are 2 times less prone to strokes. Fish contains unsaturated fatty acids and beta-carotene that are important for the human body.
Green leaf tea. It is difficult to overestimate the properties of green tea. In addition to the fact that it helps to cleanse the body of toxins and toxins, its regular use helps to normalize the work of the heart, lower sugar and cholesterol levels.
Garlic is an 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 contributes to better blood circulation.

Garlic is an antibacterial agent for the body

Oat flakes are used to solve problems related to the stomach and intestines. Oatmeal helps to normalize intestinal acidity.

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

Men's products

The body of men feels the need for certain products that bring maximum benefits. Particular attention should be paid to the content in them of elements that contribute to the maintenance of sexual function, sexual desire. Do not forget about the content of vitamins and minerals. There are 10 products that are especially useful for men. This list contains the 10 most useful products for men:

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

Broccoli helps increase erection

Tomatoes for men are quite an important product, which 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 the work of blood vessels.
Bananas contain a large number of trace elements that help improve erection. In addition, they make up for the deficiency of vitamins and normalize bowel function.
Oysters are an excellent product that has a huge impact on the body of men. Such a product is an excellent tool to prevent hair loss, skin aging and loss of muscle tone. And, of course, the use of oysters has a positive effect on increasing libido, strengthening erections.
Red bell pepper smooths 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 essential because it reduces the likelihood of prostate problems. In addition, beans are a fortified product that has a beneficial effect on blood purification.

Beans help to normalize muscle mass

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

This list for men should become a guideline in the selection of products that will make up the diet. Having established nutrition, positive changes in the body will not be long in coming.

Women's Products

For women, healthy foods are also very important, because they help to prolong youth, normalize the functioning of the body, and maintain good health. For women, there is also a list of 10 products. Products included in the top 10 most useful, have some similarities with the men's list.

Healthy foods 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 has invaluable benefits, which is associated with the prevention of the development of breast cancer. The properties of broccoli depend on the content of vegetable protein, folic acid and other elements in its composition. For women, broccoli is a source of fiber, which allows you to cleanse the body of toxins.
Beans for women are an excellent way to relieve stress, nervous tension. Thanks to the trace elements that make up the beans, the manifestation of menopause can be minimized.

Beans for women are a great stress reliever.

Oatmeal helps to restore the structure of the hair, improve the condition of the skin of women. A portion of oatmeal for a long time gives a feeling of satiety and replenishes the body with energy.
Avocados, if possible, should be included in the diet of women who want to maintain a beautiful figure and youth for a long time. The properties of avocados are also aimed at the sexual function of women, increasing the likelihood of conceiving a child.
Olive oil has properties that allow you to maintain youth and beauty. This is achieved by nourishing the hair and skin, enhancing metabolism and cleansing the intestines, as well as improving its work. Due to this, the normalization of a healthy weight for women is achieved.
Dairy products must be present in the diet without fail. Because in addition to protein, they contribute to the colonization of the body with beneficial bacteria and help increase the body's resistance to colds and infectious diseases.

Dairy products must be present in the diet without fail

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