Tomatoes
It is believed that foods without heat treatment are healthier, but with tomatoes the opposite is true: the pigment lycopene, which helps protect vegetables from the bright sun, is better absorbed from soup, sauce or baked dishes. The consumption of tomatoes has a positive effect on the skin, helps to strengthen blood vessels and reduce the level of "bad" cholesterol. Scientists have calculated that the average adult needs 22 mg of lycopene per day. This amount of the substance is contained in a glass of tomato juice or two tablespoons of sauce. It is better to cook these dishes yourself, rather than replace them with store products, which contain salt, sugar, flavor enhancers and preservatives.
Pumpkin seeds
Zinc in pumpkin seeds is a natural immunomodulator that protects against ultraviolet radiation. Zinc deficiency often manifests itself in skin and nail problems. In addition, seeds contain tryptophan, an amino acid involved in the production of serotonin, the hormone of joy. The inclusion of the product in the diet helps to maintain a good mood, increase stress resistance and get rid of insomnia. Experts recommend consuming about three tablespoons of pumpkin seeds daily. It is important to remember that a raw product is healthier than a fried product: during high-temperature processing, beneficial essential oils evaporate and harmful free radicals appear.
Lemons
In addition to citric acid, bright yellow citrus fruits are high in vitamin C and antioxidants. Lemons are good for iron deficiency and improve absorption from other foods. Sharon Moalem, MD and author of DNA Restarting, believes that vitamin C plays a critical role in maintaining optimal genetic health and helping to maintain youthful skin. Scientists agree with this point of view. A study published in The American Journal of Clinical Nutrition found that women who consume adequate amounts of vitamin C had smoother skin and fewer wrinkles. The recommended daily intake for adults is 60–90 mg. The juice of one fruit contains about 18 mg of vitamin C. You can drink water with lemon, add it to baked goods, desserts and main dishes.
Ginger
Fresh ginger root is one of the record holders among immune-boosting foods. It contains gingerol, which has natural antibiotic properties and fights some types of colds. Ginger helps fight upper respiratory tract infections and relieves inflammation and nausea. It enhances blood circulation, relieves muscle pain after physical exertion and improves metabolism. Recent studies have shown that ginger helps with diabetes by lowering sugar levels. In addition, the root vegetable is used to prevent Alzheimer's disease. Some evidence suggests that the antioxidants and bioactive compounds in ginger may inhibit inflammatory responses in the brain.
Fatty fish
Mackerel, salmon, sardine and salmon contain unique Omega-3 fatty acids. They have anti-inflammatory properties and are essential for the construction of bones and teeth. Fatty fish contain a lot of dimethylaminoethanol, a substance that is used in the treatment of attention deficit hyperactivity disorder. Research confirms that eating oily fish helps keep skin youthful and smooth, prevents wrinkles, and improves memory and mood. To get all these bonuses, it is enough to eat about 150 g of fish three times a week or replace it with fish oil.
Butter
A quality product contains vitamins A, D and E, healthy fats and linoleic acid. Butter is beneficial for improving metabolism, optimizing bowel function and supporting the immune system. Linoleic acid promotes better calcium absorption and is used to prevent heart disease. Valuable qualities are inherent in a product that has not been pasteurized, so read the labels carefully when purchasing and do not exceed the dosage of 250 g per week.
In Indian cuisine, ghee is especially appreciated, melted in a special way from butter, while observing the temperature regime. It acquires the characteristics of animal fat, does not contain casein and lactose. Its anti-inflammatory properties promote collagen production, which keeps the skin smooth and youthful. Ghee can be made at home if you take natural farm butter and strictly follow the recipe for heating.
Chocolate and cocoa
Most nutritionists advise eliminating desserts when switching to a healthy diet. The good news: this does not apply to dark chocolate and cocoa. They contain substances from the flavonoid class that fight free radicals and have an anti-inflammatory effect. Studies have shown that chocolate outperforms acai and blueberries in these qualities. Choose dark varieties with minimal sugar content. Cocoa can be added to desserts and cereals, to make a drink with natural sweeteners.
Parsley
100 g of greens contains more than 5 thousand mcg of lutein - a substance that protects plants from sunlight and damage. When consumed, parsley works as an antioxidant, cleaning the body of free radicals, reducing inflammation, and supporting immunity and visual acuity. In addition, greens contain a lot of vitamin C, myristicin and chlorophyll. Parsley helps cleanse the blood and helps the body produce glutathione, an acid that determines redox processes in cells. This is what helps to maintain the youth of the body and the beauty of the skin.
Beet
Thanks to folic and hyaluronic acid, water-soluble fiber and carotenoids, beets help rid the body of toxins, improve digestion and support muscle performance. Folate (vitamin B9) is essential for normal tissue growth and cell function. Potassium in the root vegetable helps to reduce blood pressure and improve heart function. Keep in mind that too much beetroot can be bad for the kidneys. Doctors recommend drinking no more than 250 ml of pure beet juice per day, while the vegetable itself can be made the basis of borscht, stews and salads.
Almond
Nuts are nutritious and high in nutrients. Each variety has special properties, so it is better to select them depending on the desired result. Almonds are high in flavonoids, fatty acids, magnesium, vitamin E and L-arginine. Nuts support the circulatory system and reduce the harm from smoking. In addition, almonds help maintain optimal weight and help the digestive system. Choose unpeeled and unroasted almonds, as their skins are packed with nutrients. Nutritionists advise eating 15–20 nuts a day or adding a small amount of almond oil to food, which is also popular in cosmetology. Almond milk is ideal for hot drinks and shavings are great for most desserts.>