Healthy food is one that is good or beneficial for health or that provides it. The organism works based on vitamins, minerals and multiple substances and nutrients that food provides. But not only are they necessary to carry out daily activities, but a correct selection and food planning can prevent numerous diseases and conditions that, on many occasions, occur precisely due to intake of unhealthy foods and bad habits, such as smoking or consuming alcohol.
One of the examples of healthy food lists is the one that contains the Mediterranean diet, which is made up of varied products that, together, provide the necessary nutrients for day to day, while preventing diseases such as atherosclerosis and cholesterol.
In addition to having a varied and balanced diet, it is also important to follow a series of healthy habits, such as exercising, avoiding stress as much as possible and getting enough rest.
It is important to know that exclusive diets should not be carried out since most of the foods and products that exist are necessary to maintain good health, that is, it is necessary to maintain a stable weight and avoid obesity while consuming them. carbohydrate-rich foods, which should make up 50 percent of a normal person’s diet. Prioritizing the intake of the foods included in this list of healthy foods should not imply the exclusion of other products that are also necessary for the body to carry out its functions.
Most healthy food
The fruit is a food that should not be missing in any healthy diet since most of the vitamins that are needed daily come from them. Although two examples are established here, any choice of this type of product is beneficial. The healthiest fruits include:
It is one of the richest fruits in vitamin C, an essential component for the creation of the substance that is produced between white blood cells and that is necessary to maintain high levels of defenses that help the immune system to defend itself against external threats. It also has very high percentages of fiber and water, which makes it a recommended fruit to combat constipation and lose weight.
Contains, among other components, pectin, flavonoids, malic acid and quercetin, elements that help reduce cholesterol and blood glucose levels, which is why they are recommended to prevent cardiovascular diseases. It is also rich in potassium and vitamin E.
Vegetables have always been considered as an example of beneficial health foods that should not be missing in meals. However, it is green leafy vegetables that contain the most vitamins and nutrients. The vegetables that can be included in a healthy diet are:
It is the vegetable that contains the highest nutritional value per unit weight of the edible products. In addition to being rich in vitamin C, niacin and folic acid, it contains beta-carotene and vitamin E, so it has an antioxidant and cell regeneration effect.
It stands out for its high beta-carotene content and its antioxidant properties. Its consumption reduces the impact of free radicals, harmful agents that can be produced both by external causes, such as contamination, and internal causes, of the body itself, and which attack cells favoring the appearance of degenerative diseases, such as premature aging.
Cereals and pulses
Cereals and legumes have always had a prominent role in the history of food, thanks to both their low cost of production and their nutritional benefits (they provide energy while being low in fat ). These products include:
The fact that it is brown prevents it from losing some of its properties in the refining processes to which it is subjected in most cases. In addition to being a product that provides a lot of energy, it has a low-fat content and is very rich in fiber.
They are the legumes richest in iron, although being vegetable type it is more difficult to absorb. So it is advisable to consume products rich in vitamin C, which favors their absorption. They also contain vitamin B1 and niacin, in addition to minerals such as manganese, copper, calcium, and phosphorous.
Fish has a large amount of protein, while it is low in saturated fat, despite being food of animal origin. They are also a good source of vitamins and minerals, as well as omega 3 fatty acids, recommended for reducing cholesterol and preventing heart disease. Two of the healthiest fish are:
It is one of the fish richest in omega 3 fatty acids. So it helps reduce cholesterol and maintain proper brain function. It is important when cooking, to grill or the oven. Since frying it negatively influences and oxidizes its content in essential fats.
In addition to containing omega 3 fatty acids. It is also a source of calcium, since it is a soft-bone fish. So the thermal procedures they are subjected to for consumption cause the calcium in their bones to pass into the meat.
Meat is a rich source of protein, vitamin B12, zinc, iodine, selenium. And phosphorus, essential elements for the proper functioning of the body. White meats are healthier than red meats, as they provide a large amount of protein while being low in fat. Two examples of healthy white meats are:
Although white meats, such as chicken and turkey, are less rich in iron and zinc than red meats. They are high in phosphorus and potassium. Furthermore, they are rich in folic acid and niacin, which helps the digestive system, skin, and nerves to function. And it is important for converting food into energy.
It has a high protein content while being low in fat. It also has a low sodium content, so it can be consumed by people with hypertension.
Within the Mediterranean diet, the consumption of other products, such as olive oil and wine, is also common. The oil is rich in monounsaturated fats, which raises “good” cholesterol levels without increasing total cholesterol levels. Also, thanks to oleic acid and its vegetable fats, it helps reduce the risk of blockages in the arteries.
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