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Spinach's nutrient richness is rare. It is rich in protein, iodine, iron, fiber, calcium and magnesium, as well as vitamins A, C and E. At the same time, 100 g of spinach contains only 23 kcal. The leaves of this plant remove toxins, strengthen the immune system, and improve the functioning of the pancreas and intestines. Despite its bland taste, spinach is popular in cooking. It is added to soups, used as a side dish, a base for salads and a filling for pies. But spinach is not stored for long - two or three days in the refrigerator. After cutting, the plant quickly loses its beneficial properties, so it is better to eat it immediately after purchase. When frozen, the shelf life of spinach increases to several months, and the amount of vitamins is preserved.
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Salmon is one of the leaders in the amount of essential fatty acids omega-3 and omega-6. If you include these fats in your diet more often, you can increase your lifespan. In addition, fish contains a lot of potassium, phosphorus, chromium, vitamins B, PP and D. Eating salmon improves the condition of the skin and hair, normalizes blood sugar levels, and reduces the risk of developing Alzheimer's disease. And thanks to the antioxidant astaxanthin, which is part of it, aging processes are slowed down. But you shouldn't constantly eat this fish. According to the latest research, farmed salmon sold in supermarkets is toxic.
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Bananas are well digested, satisfy hunger for a long time and quickly restore energy reserves. Just two to three bananas will replenish your daily intake of potassium and magnesium. This is why they are good for the heart, brain and muscles. If you're used to eating sweets on stress, bananas can be an alternative. They calm the nervous system and normalize blood sugar levels. Bananas also contain tryptophan. This substance is broken down into serotonin, which improves mood and makes you feel happy. Another advantage of the fruit is that it is hypoallergenic. However, it should not be overused due to its high sugar content.
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Sweet peppers surpass lemons and oranges in the amount of vitamin C. And most of all ascorbic acid is near the stalk. Just one large pepper covers the daily requirement of rare vitamin P, which is necessary to protect the heart and blood vessels. If you include this vegetable in your daily menu, you can normalize blood pressure, improve bowel function, and reduce the risk of cancer and stroke. For dermatitis and anemia, bell pepper is no less useful. However, this product is not suitable for everyone and may irritate the stomach lining. When choosing peppers, pay attention to the skin of the fruit. The less damage there is, the better the vitamins are preserved. Red fruits are considered the sweetest and healthiest, although the concentration of anti-inflammatory substances is much higher in green peppers.
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Nuts are a source of antioxidants, easily digestible protein and vitamins. They improve memory, lower bad cholesterol and slow brain aging. In addition, they contain almost all the substances necessary for the health of skin and hair. To feel the positive changes, try eating 20-30 grams of nuts daily. The most useful is the most accessible and popular representative of the nut family - walnut. It contains vitamins C, B1, B2, PP, carotene, fiber, iron and cobalt salts. If you are often feeling fatigued or stressed, nuts can help restore vigor. But you should not heat them: during heat treatment, many of the beneficial properties of nut grains are lost.
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Natural yogurt is one of the record holders for the content of probiotics. A glass of fermented milk product, drunk before bedtime, will not only satisfy hunger, but also normalize the work of the gastrointestinal tract. It is also an additional source of calcium, which is essential for healthy bones and teeth. When choosing yogurt, pay attention to the label. The longer the composition, the less useful it is. Ideally, natural yogurt should contain only two ingredients: milk and bacterial starter. It is not always possible to find such a product in supermarkets, but it can be replaced with thick kefir. It's a great alternative to less healthy foods like ice cream. You can add nuts, fruits or honey to the yogurt if you like.
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Among other fruits and vegetables, blueberries rank first in terms of their antioxidant properties. It reduces inflammation and slows down the aging process. Unsurprisingly, it is often included in anti-aging cosmetics. In addition to antioxidants, blueberries contain a lot of potassium, magnesium, vitamins K and C. Anthocyanins give the berry a beautiful blue-purple color. These substances improve memory, increase learning ability and help prevent heart attacks. At the same time, wild blueberries are not only more aromatic and sweeter, but also richer in composition. For those involved in sports, the berry is doubly useful. It stabilizes the heart and speeds up muscle recovery after physical exertion. But the ability of blueberries to improve night vision is just a myth.
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Broccoli contains the powerful antioxidant beta-carotene, is high in ascorbic acid, and vitamin K, which is essential for bones, and is also rich in calcium, iron, potassium and phosphorus. All this makes broccoli one of the most balanced foods. This nutritious vegetable can help reduce inflammation and keep your eyes healthy. And the high fiber content helps to normalize digestion. When buying broccoli, try to choose strong and bright green buds. To preserve all the benefits of vegetables, try steaming them or baking them in the oven. The broccoli should remain crisp after cooking.
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Tomatoes are rich in nutrients. Among them are fiber, pectin, carotene, vitamins C and E, all B vitamins, folic acid. Thanks to this, they help maintain the immune system and quickly restore strength, strengthen memory, improve the condition of the skin and hair. And the anti-cancer properties of tomatoes have been confirmed by many scientific studies. The natural antioxidant lycopene prevents the formation of cancer cells. It also gives the fruit its characteristic red color. Interestingly, under the influence of temperature, the concentration of lycopene does not decrease, but almost doubles. At the same time, tomatoes are a rather aggressive product. They can cause inflammation and allergies. Doctors advise to give up tomatoes for cholelithiasis, acute gastritis, hypertension and joint problems.
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In some countries, avocados are considered a vegetable, in others - a nut. It's all about its composition. Unlike other fruits, avocados are not rich in carbohydrates, but in protein and healthy monounsaturated fats. The latter help control appetite, eliminate bad cholesterol and reduce the risk of heart disease. By the way, by the amount of potassium, "alligator pear" is ahead of even bananas. This trace element restores water-salt metabolism in the body and increases stress resistance.>