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Useful cont. Healthy food and food products. Health Benefits of Bananas


The key to excellent health is proper nutrition.

A well-designed diet helps maintain normal weight, prevent the occurrence of various ailments, increases concentration, performance, and even increases life expectancy. But you can’t suddenly abandon your usual regimen, it will be a lot of stress for the body.

It’s never too late to start eating right, and after crossing the 40-year threshold, it’s absolutely necessary. You just need to make it a way of life.

Principles of healthy eating

It is important to know not only the top healthy foods, but also how to eat right.

Helping the body receive and absorb all the necessary nutritional components is not difficult.

To help the body, it is enough to follow several rules every day.

The main principles of healthy eating are as follows:

  1. 5 meals a day. It is already a proven fact that by eating fractionally and regularly at the same time intervals, a person does not overeat. This, at a minimum, allows you to maintain normal weight, and at maximum, leads to weight loss;
  2. Long chewing. You can't rush and eat on the go. Before swallowing the product, it is recommended to chew it about 20 times. Haste spoils the stomach, and with it health in general;
  3. A varied diet. The daily menu should consist of products of animal and plant origin. All food must be freshly prepared so that toxins do not form in the body and foods do not lose their beneficial substances;
  4. No dry food. The secretion of juice in the stomach is facilitated by liquid dishes based on vegetable, fish, mushroom and meat broths. There is enough soup to digest a second course of cereals, meat, fish, potatoes, and pasta. It is recommended to eat sweets at the end of lunch, in which case sugar is more easily absorbed by the body;
  5. Caloric content of the diet. The older a person gets, the less caloric the food should be. You can reduce nutritional value due to carbohydrates and animal fats;
  6. Fruits and vegetables. They contain vitamins, fiber, organic acids, mineral salts, etc. that are important for the body. Regular consumption of these products helps to normalize the acid-base balance of the body, metabolism and improve digestion;
  7. More water. It is important to maintain a drinking regime; you need to drink at least 2 - 2.5 liters of purified water per day, not counting tea and coffee;
  8. Fasting day. Once a week you need to arrange a fasting day, which helps the body cleanse itself of accumulated toxins. If this is very difficult, then there should be a day on the water at least 2 times a month;

In addition, there must be proper distribution of products throughout the day. Protein foods are suitable for breakfast and lunch (eggs, fish, meat, porridge, cottage cheese, vegetables). Porridges will become more useful if they are boiled in water.

Dinner can consist of vegetable, dairy and cereal products, but they should be consumed no later than 2 hours before bedtime.

Top 10 most beneficial foods for the body

In institutions around the world, scientists and nutritionists are conducting research to identify and list the most important foods in the diet.

Based on research results, the 10 most beneficial foods for maintaining and improving human health have been established.

Such products in the human diet are:

  • avocado;
  • broccoli;
  • white cabbage;
  • garlic
  • carrot
  • nuts;
  • red fish;
  • bananas;
  • apples;
  • lemons.

Avocado. This is the most useful product in the world. Its components include many fatty acids and antioxidants. Consumption of this fruit reduces the risk of cancer, prevents atherosclerosis, improves vision, lowers cholesterol and takes care of the heart.

Broccoli. It is a source of vitamin C, beta-carotene, protein and fiber and has a positive effect on skin condition and vision. Broccoli also contains folic acid, although it is destroyed during heat treatment, so it is better to cook the product in a double boiler or eat it fresh.

White cabbage. It is not for nothing that it is included in the top healthiest foods. Vitamins C, B, K, minerals, proteins and fiber - that’s what cabbage is rich in. It has a positive effect on intestinal function, improves digestion, and removes cholesterol. Indicated for diabetes mellitus due to its very low starch and sugar content.

Garlic. This is the best natural antibiotic that copes with bacteria, viruses and even yeast. It will cure colds, flu, ARVI, staphylococcus, and garlic is also used to fight helminths. The product dilutes blood clots and promotes vasodilation, thereby reducing blood pressure. If you introduce garlic into your diet, you can forget about hypertension.

Carrot. There is no better product than carrots if a person is pregnant. It is a source of carotene, vitamins B, C, E, K and PP, which are very important in the formation of the child’s internal organs. But there are also contraindications for eating carrots - problems with the pancreas, stomach ulcers and inflammation of the gastrointestinal tract.

Nuts. If you need to strengthen your nerves, then you should simply introduce walnuts, which are rich in vitamin B2, into your diet. Nuts improve digestion and have a positive effect on potency.

Red fish has a beneficial effect on brain activity, the nervous system and improves heart function.

Banana. This product is rich in vitamin A, manganese, iron and potassium, which reduces the risk of heart attack.

Apples. Constant consumption of the fruit tones the body and prevents heart disease, constipation, headaches, and anemia.

Lemon prevents the development of infections and cancer.

Other important foods in the diet

The list of the most useful products is not limited to 10 positions. The daily menu should be varied and certainly include dairy and fermented milk products. Dairy products are a source of calcium, which is responsible for strong bones, nails and healthy hair. Fermented milk products are good for everyone; with the help of lactic acid bacteria contained in kefir, fermented baked milk and yoghurt, the gastrointestinal tract works like clockwork.

You also can’t do without greens; replace all unhealthy foods with parsley and dill, which will be an excellent addition to side dishes, and lettuce for a sandwich. Pepper - sweet and hot, depending on your taste, is often included in weight loss diets. So, with its help you can improve your figure and improve your health, because it contains a lot of luteolin and vitamin C, which take care of the health of the cardiovascular system and prevent the development of cancer.

Those who want to stay young longer should introduce legumes into their diet. Beans contain a large amount of protein, fiber and potassium; these components have a rejuvenating effect on the body.

When creating a balanced diet, we want to include the healthiest products. Fortunately, nutritionists, immunologists, gastroenterologists and doctors of other specializations often write about the merits of certain components of our menu.
We tried to answer the question: “ What products are useful??”, compiling its own top 10 based on the recommendations of medical professionals and healthy nutrition specialists.
So, today our rating presents the healthiest foods.

10. Nuts

contain a huge amount of minerals, fats and vitamins necessary for humans. They are high in calories, perfectly satisfy hunger, have a beneficial effect on the cardiovascular and hematopoietic systems, and increase visual acuity.

9. Berries

it was no coincidence that we were among 10 most useful products. Experts especially highlight the healing properties of blueberries, blueberries, strawberries and cranberries. The beneficial properties of berries such as tomatoes are highly valued. Everyone's favorite tomatoes contain the active antioxidant lycopene.

8. Fermented milk products

– an irreplaceable source of calcium and lacto- and bifidobacteria beneficial to the human body. Kefir, cottage cheese, fermented baked milk - healthy foods for the pancreas, intestines and digestive system as a whole.

7. Green tea

It has long become familiar and familiar to us. It strengthens blood vessels, reduces blood pressure, blood sugar and cholesterol levels. Green tea and herbal drinks based on it - healthy foods for kidneys and thyroid gland, they have a cleansing, anti-inflammatory and antiviral effect.

6. Legumes

– ideal substitutes for meat protein. At the same time, they contain a large amount of fiber, which helps cleanse the body. Eating legumes strengthens the human nervous system, gives peace and balance.

5. Honey

famous for its antibacterial and immunostimulating properties. This natural product loses its healing properties when cooked, so it is better to consume it in its pure form.

4. Buckwheat and oatmeal

– extremely healthy foods for pregnant women and nursing women. Buckwheat replenishes iron deficiency, and oatmeal lowers blood pressure and removes toxins. Both cereals are hypoallergenic, therefore healthy products for children prone to allergic reactions.

3. Olive oil and fatty fish

— products beneficial for skin and hair, cardiovascular system, they prevent the formation of cancer cells. By the way, fatty fish are healthy products for men. Omega-3 fatty acids are a powerful anti-inflammatory agent, they increase physical endurance, and reduce the risk of prostate tumors.

2. Apples

– the most accessible source of vitamin C and antioxidants. They also lower cholesterol and blood sugar levels and contain a lot of fiber.

1. Onions and garlic

— products useful for the brain and blood vessels and the body's immune system. Of particular value are the unique essential oils and phintocides contained in these products. In terms of their antimicrobial and general strengthening properties, onions and garlic have practically no analogues.

Naturally, it is impossible to determine the most useful product in the world. A healthy diet should include a variety of ingredients and be balanced in composition. By adding to your menu 10 useful products our rating today, you can soon be convinced of the truth of the famous thesis of Hippocrates.

Our food will become medicine, and our medicine will become food!

A person’s life expectancy and his emotional mood are influenced by his lifestyle, nutrition, and the foods he eats. You should eat foods that support health and prolong life, and eat rationally. Healthy food products will keep you healthy and feeling great. They all have different effects on the human body and it is useful for everyone to know what they are.

The most useful foods for the human body

What foods are healthy? The diet must include vegetables (tubers, roots, leaves and fruits). Any vegetables that are grown naturally are very beneficial for human health. Natural products for a healthy diet affect the full functioning of tissues, cells and organs. They contain:

  • vitamins;
  • minerals and trace elements;
  • fiber (dietary fiber);
  • vegetable protein.

Fiber naturally cleanses the body of toxins and waste. If it does not enter the body, the products will begin to accumulate in the intestines, then begin to decompose and go further to other organs.

Food should be varied so that the body receives all the beneficial substances from it.

Legumes used for preparing salads, soups, puree soups and side dishes.

They contain: fibers that lower cholesterol levels; molybdenum- neutralizes preservatives. Pectin and fiber remove toxins and heavy metal salts. Legume seeds have astringent and anti-inflammatory properties. Protein saturates the human body for a long time and even after four hours the person is still full. Potassium and folic acid cleanse the blood and protect the body from various infections. B vitamins reduce the risk of cardiovascular diseases. Manganese strengthens and makes hair beautiful and healthy.

Legumes are considered an effective remedy in the fight against excess weight; amino acids are easily absorbed by the body. A decoction of the pods helps relieve swelling, and bean soup has a diuretic effect.

The fiber contained in legumes supports intestinal microflora, prevents inflammation and cancer. Beans contain a lot of protein and can easily replace meat products.

Nuts- necessary and product useful for the mind. They contain fats and proteins and are a source of energy. Necessary for mental and physical stress, they replace the consumption of eggs and meat. The healthiest nuts are: peanuts, Brazil nuts, walnuts, almonds and hazelnuts.

Fatty fish

For maximum benefit to the body, it is considered to consume sea and river oily fish. Such fish contains up to 20% fat. List of oily sea fish:

  • Atlantic herring;
  • nelma;
  • notothenia;
  • halibut;
  • saury;
  • sardine;
  • mackerel;
  • tuna.

river fish- these are sturgeon and salmon, as well as river lamprey and eel, and silver carp. Fish contains easily digestible protein, amino acids and other substances, which help maintain healthy tissues and cells in the body.

People who regularly eat fatty fish do not suffer from cardiovascular diseases. Their thyroid gland functions properly and they do not suffer from obesity. Fish composition includes polyunsaturated fatty acids - Omega-3, improving brain function, preventing arrhythmia and atherosclerosis. These acids are responsible for the functioning of the reproductive system and increase immunity. Positively affects the appearance of skin, nails and hair. Improve joint mobility, prevent the development of osteoarthritis and arthritis.

If you include eating fish twice a week in your diet, a person will get rid of shortness of breath and protect himself from the development of cancer, stroke, and depression. During menstruation, PMS and menopause, the unpleasant sensations will be less pronounced. Eating fish strengthens the skeletal system and accelerates bone healing during fractures. Relieves dental problems, thinning tooth enamel and caries. Fatty fish has a beneficial effect on the digestive tract, protects the intestines from inflammatory lesions and reduces the manifestations of ulcerative colitis. It is recommended to cook fatty fish by steaming, in the oven or in foil on the grill.

Fresh greens complement the list of healthy foods; they have beneficial properties for the human body:

  1. Has antioxidant properties, from which a person becomes active and does not age for a long time.
  2. Carminative action reduces the formation of gases in the intestines.
  3. Has a beneficial effect on the digestive process.
  4. Is bactericidal, astringent and anti-inflammatory agent.
  5. Reduces the risk of colon cancer.
  6. Normalizes the function of bile formation in the liver.
  7. Improves the health of skin, nails and hair.

To obtain these properties, the body should consume greens only in fresh form. It should be added to thermally processed dishes at the end of cooking.

Green tea

This drink has the properties to normalize digestion processes; with regular use, internal organs begin to function properly. It relieves stomatitis and is a preventative against cancer. It consists of antioxidants, strengthening nails and promoting hair growth, accelerate wound healing.

Green tea has diuretic properties and is the best remedy for fatigue. Used for dysentery as an antimicrobial agent. Used for the prevention of gallstones and urolithiasis. The drink can satisfy the feeling of hunger and keep the human body in good shape. Strengthens the walls of blood vessels and makes them elastic.

Dairy and fermented milk products

Milk is beneficial to consume from early childhood. On its basis, when processed, many different products are obtained. When drinking milk, the body is rejuvenated and kept in good shape, teeth and bones become healthy, the nervous system returns to normal, digestion and the functioning of the cardiovascular system improve.

Fermented milk products contain bifidobacteria, they bring many benefits to the body. These bacteria are necessary for the body for good digestion and functioning of the gastrointestinal tract. In milk drinks contains protein, which is more easily absorbed by the body. Kefir and cottage cheese are included in protein diets. One liter of milk contains the daily requirement of calcium, and two hundred grams of cottage cheese can replace a meal.

Tomatoes contain carotene and two hundred grams of vegetables will replace the body’s daily requirement. Tomatoes are rich iron, which is necessary for anemia. They are easily absorbed and digested and do not irritate the gastrointestinal mucosa. Pectin lowers cholesterol levels. This vegetable is considered a dietary product and is useful for atherosclerosis and obesity, it contains lots of vitamin C.

Tomatoes restore metabolism, protect against the development of dysbacteriosis, activate intestinal microflora, and neutralize toxins. Useful for heart failure, heavy physical and mental stress. They help lower blood pressure and prevent the development of prostate adenoma.

Whole grains contain phytochemical enzymes, minerals, vitamins, fiber and Omega-3 fatty acids. Particularly beneficial are whole grain pasta, quinoa, and brown rice. Cereals charge the entire body with energy and strength, forcing it to work at full strength, due to this fat turns into muscle mass. They maintain a beautiful figure and reduce weight. They protect the body from harmful substances and reduce cholesterol levels, improve the functioning of the gastrointestinal tract, and maintain normal blood pressure.

Whole grains are found in the following foods:

  • buckwheat;
  • corn;
  • muesli;
  • whole grain pasta;
  • unpolished rice;
  • oats;
  • millet;
  • bread;
  • wholemeal and wholemeal bread;
  • barley.

The packaging or label is marked as “whole grain” or “whole grain”.

These fruits have many beneficial properties and are low in calories, are easily digestible and are considered a dietary product. They have the following properties:

  • remove toxins and waste from the body;
  • normalize metabolic processes and digestion;
  • have choleretic and diuretic effects;
  • rejuvenate the body;
  • relieve anemia;
  • protect against cancer;
  • reduce cholesterol levels;
  • strengthen the walls of blood vessels and make them elastic;
  • improve appetite and immune system;
  • protect the cardiovascular and nervous system.

It is useful for women to use to maintain healthy hair, nails and skin. During menopause, they reduce the risk of developing atherosclerosis and osteoporosis. To maintain a slim figure, fasting days are spent eating only apples.

Berries supply the human body with many useful substances; berries bring individual benefits to each person. The most useful berries:

  1. Strawberry - used in the treatment of arthritis and anemia, has anti-cancer and anti-inflammatory properties, cleanses the body of toxins and waste. May cause allergies in some people.
  2. Cranberry - helps fight viruses and infections. Useful for cystitis, urinary tract diseases, diabetes and varicose veins. In case of a stomach ulcer, it prevents bacteria from multiplying. Protects teeth from the formation of tartar.
  3. Raspberry - has antipyretic and anti-inflammatory properties, helps with diseases of the gastrointestinal tract. A dietary berry that improves metabolism and regulates blood sugar levels. Helps in the fight against atherosclerosis and hypertension.
  4. Blueberries - improves memory and vision, eliminates bad cholesterol, restores nerve cells, reduces the risk of cancer and diabetes. This berry is used in the treatment of circulatory disorders.
  5. Black currant - protects against colds, kidney diseases, anemia, hypertension, rheumatism. Improves concentration, attention and memory.

When consumed in moderation, it is a valuable and nutritious product. This is a dietary product, it contains a small amount of fat and is easily absorbed by the body. Improve metabolism, enhance immunity, restore the nervous system. They have a positive effect on the functioning of the cardiovascular system, cleanse blood vessels, and increase hemoglobin. They cleanse the liver of toxins and poisons, stimulate mental activity, and help cope with depression.

Much in our lives cannot be constantly controlled. Although even health, longevity and, sometimes, mood can be influenced. After all, science does not stand still, and the data that has been collected by specialists in the field of healthy nutrition and lifestyle since the 90s only proves that life expectancy and the general emotional background are significantly influenced by the foods we eat. From the article you will learn about the most beneficial foods for health and the principles of healthy eating.

Our list contains 31 nutrition tips that will help 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 (read more about how to lose weight and maintain health). A proper diet will only enhance this effect.

Broccoli, grapes, salad

Let's start with a long-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 a long time.

Want clarification? Yes, everything is extremely simple! Broccoli, grapes and lettuce actually contain substances responsible for our longevity.

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

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

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

A tasty and valuable product at the same time. This healthy natural fat strengthens the heart muscle, which naturally has a direct impact on life expectancy. Olive oil is no less effective in preventing brain diseases and cancer. A couple of tablespoons of this “potion” a day will fulfill its purpose.

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

Avocado

How to prevent heart disease and strengthen blood vessels? Introduce avocado into your diet! Avocado fruits reduce cholesterol levels in the blood and help the body fully absorb beta-carotene and lycopene - microelements responsible for the prevention of cardiovascular diseases and cancer.

Lycopene contained in tomatoes is also an active fighter against cancer cells. Tomatoes are healthy in almost any form, so don’t forget to add them to pasta sauce and 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 groups of those subjects who ate legumes daily, mortality decreased by 7-8%, compared with those who did not consume them at all. Legumes significantly increase the level of butyrate (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 protects against diabetes, heart and vascular diseases, and some types of cancer. Also, it is a faithful assistant in the fight against obesity, high cholesterol and blood sugar levels and high blood pressure.

Alcohol – in moderation

Surprisingly, some studies show that small amounts of alcohol (no more than two glasses of red wine per day for men and one for women) improves heart health. People who drink moderately tend to live longer than those who drink moderately and those who don’t drink at all. A 2012 study from Harvard Medical School also found that moderate alcohol consumption reduced the risk of death in men after a heart attack.

Sober lifestyle

If you want first-hand advice on longevity, look no further than the advice given by 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. Yago's favorite dish is Japanese miso soup with shellfish and shrimp. And he couldn’t live a single day without milk.

Well, okay, no one canceled a sip of whiskey

French twins Raymond and Lucien Watlad were recognized as the oldest twins 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 members of the French gymnast team and since 1930 regularly engaged in aerobics, dancing and physical education.

Pu Er tea

Strong immunity is the key to health and a guarantee of longevity. To support your immune system, you need to make sure your diet includes foods that contain antioxidants. From the above, we have already understood that antioxidants can fight various ailments. Chinese Pu Er tea contains much more antioxidants than its green relative. Brew Pu Er tea for five minutes and drink with honey and lemon.

106-year-old Ethel Engstrom told the Pasadena Central Channel that she has lived so long thanks to her addiction to the 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 prolong 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 brewed coffee a day will add several vigorous 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 do not. To find out, in 1999 Harvard University tested it on 8,000 subjects. And scientific research in 2009 at the Karolinska Institute in Stockholm confirmed that 44% of those subjects who regularly eat chocolate recover significantly faster from severe heart attacks. Moreover, the likelihood of death within several 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 on a strict vegetarian diet also prolongs life. Eating large quantities of red meat increases the risk of heart disease. Bacon, fatty ham and pork steaks are mostly to blame. 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

Protein sources - chicken, turkey and fish - perfectly support the healthy functioning of our body. They accelerate the regeneration and formation of new muscle cells and tissues. Those who eat white meat actually live much longer than those who prefer red.

More nuts

Nuts are one of the healthiest sources of protein. A serving of nuts replacing a serving of pork reduces the risk of death 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 USA lives only 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 themselves.

Red blood cells - where do they come from?

If red meat is bad for you, then what remains? Red cabbage - in any form. Promotes active growth of red blood cells and helps protect the body from cancer and cardiovascular diseases. Let’s also not forget about beetroot juice - it helps keep blood pressure normal and tomatoes - they reduce cholesterol levels in the blood.

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

Fish

Salmon and tuna support heart muscle function. They also contain saturated Omega-3 fatty acids, which prevent inflammation that provokes DNA damage. Naturally, in this case you need to give up 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 are no different in their vitamin composition from those grown with dietary supplements. However, food obtained without any additives retains its own immunity, which it subsequently transfers 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 disease.

The last piece on the plate

Do you want to live to be a hundred? Leave one uneaten piece on your plate. The Japanese, for example, live longer only because they do not eat until they are completely full. It is customary to learn this from childhood. We all know that the feeling of fullness comes 20 minutes after eating, so if our stomach is not 100% full, but only 80%, then this will be enough. And most importantly - no stomach problems - he won’t 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 only had two main meals. The rest of the time he snacked on fruits and vegetables and drank a lot of water.

... or even less

In search of eternal youth, many people venture on 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 from 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 well-fed holiday. Short-term fasting is beneficial for absolutely everyone, except minor children - they need a full set of minerals and trace elements.

Japanese diet

Fish, tofu and vegetables are the basic elements of the Japanese diet. Nutrition experts are confident that the Japanese style of eating not only helps to maintain 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. This food is popular in Greece and Italy. This combination prolongs life, strengthens the heart, and protects against obesity and Alzheimer's disease. The Mediterranean diet necessarily involves eating only with family and best friends - this is a tradition.

Scandinavian diet

It is often called the Viking diet. Based on cabbage, rye bread, root vegetables, oatmeal and fish. Followers of this diet not only live long, but also experience virtually no health problems.

Homemade food

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

Pepperoni

No, pizza lovers never die before anyone else. This famous Italian dish is made with several different varieties of capsicum. It contains a lot of essential and vegetable oils + vitamins B, C and carotene (the main accelerator of metabolic processes in the human body). So, if occasionally you treat yourself to 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 advice 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 by the handful. Therefore, be honest with your body - and it will definitely thank you for it. Long life to you!

Based on materials from: http://www.health.com/health/gallery/0,20610379,00.html

Food is the source of energy for all functions of our body and directly affects our body and mind at every stage of our lives. There are many reasons why a healthy diet is important, including preventing disease, maintaining a healthy weight and quality of life. In our article today, you can adopt 10 healthy foods that should make up the majority of your diet. The more you use these healthy foods in your diet, the more effectively your body will be able to increase lean muscle mass with regular training and avoid fat storage.

What effects does this healthy food have:

  • Building muscles
  • Promotes weight loss
  • Strengthens bones
  • Fights cancer
  • Improves immune function
  • Fights cardiovascular diseases

Entire meals and snacks can be created from this healthy food, but it is not necessary. You just need to adhere to the following rules:

  1. Include two or three of these foods in each of your three main meals of the day and at least one of these foods in each of your three snacks.
  2. Combine these healthy foods so that you get a combination of proteins, carbohydrates and fats with each meal.
  3. Make sure you get some protein with every snack.

  • Superpower: muscle building, appetite control
  • Secret Weapon: protein, monounsaturated fat, vitamin E, folate (in peanuts), fiber, magnesium, phosphorus
  • Fights against: obesity, cardiovascular disease, muscle loss, cancer
  • Allies: pumpkin seeds, sunflower seeds, avocado
  • Enemies: salted or smoked nuts (high sodium content leads to high blood pressure)

You've probably heard about good fats and bad fats. Some are on your side, while others are just playing dirty tricks. Fast Food falls into the second category, but nuts are our saviors and healthy food items! They contain monounsaturated fats, which clear arteries and help you feel full. All nuts contain a lot of protein and monounsaturated fats. But almonds are the king among nuts. Eating two handfuls a day of this healthy food (about 50 grams of almonds) will help suppress your appetite, especially if you put them in your stomach along with a quarter liter of water!

Lentils, peas, hummus, beans.

  • Super Strength: Builds Muscle, Helps Burn Fat, Regulates Digestion
  • Secret Weapon: fiber, folate, iron
  • Fights against: obesity, cardiovascular disease, colon cancer, high blood pressure
  • Allies: no
  • Enemies: Overcooked beans (high in saturated fat), baked beans (high in sugar)

Most of us have a very negative attitude towards legumes (especially peas) due to their laxative effect. But they have a good effect on your heart. Plus, the more you add these healthy foods to your diet, the more you will be able to control your hunger. Legumes are low in fat and rich in protein, fiber and iron - nutrients that play a critical role in muscle building and fat loss. Despite all the disadvantages of the influence of legumes on the intestines, they are a healthy food and occupy one of the key steps in our current hit parade of healthy foods on.

  • Superpower: neutralizes free radicals (molecules that accelerate the aging process)
  • Secret Weapon: vitamins A, C and K, folate, beta-carotene, calcium and magnesium, fiber
  • Fights against: obesity, cardiovascular disease, cancer, stroke, osteoporosis
  • Allies: Cruciferous vegetables (broccoli, Brussels sprouts), asparagus, bell peppers
  • Enemies: no, as long as you don't fry or stew them

Vegetables are healthy food that is packed from head to toe with all the important and necessary nutrients for the body. For example, just one serving of spinach provides the body with a daily dose of vitamin A and half of vitamin C. It also contains folate, a vitamin that protects against heart disease, stroke and colon cancer. Broccoli is high in fiber and packed with more vitamins and minerals than any other food. If you are a rabid green hater, then just hide them. Puree the vegetables and add it to some sauce. The finer you chop, the less taste, and the easier it is for the body to absorb nutrients.

Skim or low-fat milk, yogurt, cheese, cottage cheese.

  • Super Strength: Strengthens bones, promotes weight loss
  • Secret Weapon: calcium, vitamins A and B12, riboflavin, phosphorus, potassium
  • Fights against: obesity, cancer, osteoporosis, high blood pressure
  • Allies: no
  • Enemies: Whole milk (high fat)

Dairy products are undoubtedly the healthiest food product and contain the proteins, carbohydrates, amino acids we need, as well as many vitamins and microelements. But the most important and well-known component of any dairy product is, of course, calcium, which strengthens our bones, teeth and nails. Recent studies found that people who consumed 1,200 to 1,300 milligrams of calcium per day were able to lose twice as much weight as those who took less calcium. This mineral prevents weight gain by increasing the breakdown of fat in the body and inhibiting its formation.

Low-fat yogurt, cheese and other dairy products can play a key role in your diet. But milk should become the main source of calcium for your body. Liquids take up a lot of space in the stomach, so the brain receives a signal that you are full. A cocktail of milk and chocolate will help kill two birds with one stone - get a dose of calcium and curb your cravings for sweets.

  • Superpower: Increases energy and sex drive, lowers cholesterol, maintains blood sugar levels
  • Secret Weapon: complex carbohydrates and fiber
  • Fights against: obesity, cardiovascular disease, diabetes, colon cancer
  • Allies: High-fiber grains
  • Enemies: Sweet grains

Oatmeal is another healthy food that you can eat for breakfast to give you the energy you need for the day ahead, or two hours before your workout to give you the strength you need to perform. For convenience, you should buy instant oatmeal, but unsweetened and unflavored. To enhance the taste, use milk and all kinds of berries. Oatmeal contains soluble fiber, which means it attracts fluids and stays in the stomach longer than insoluble fiber (like vegetables). Soluble fiber helps reduce cholesterol levels in the blood by reacting with digestive acid (which is made from cholesterol) and removing it from the body. When this happens, the liver must remove cholesterol from the blood to reduce digestive acid and cholesterol levels.

Research has shown that oatmeal maintains blood sugar levels longer than many other foods, keeps your insulin levels stable and ensures you won't be hungry for the next few hours. This is good because the spike in insulin production slows down your metabolism and sends a signal to your body that it's time to start storing fat. Because oatmeal breaks down slowly in the stomach, it causes fewer insulin spikes than foods like bagels. Just one single oatmeal for breakfast increases metabolism by 10%. Oatmeal increases free testosterone levels in the body, increasing your body's ability to build muscle, burn fat, and increase sex drive.

  • Super Strength: Build Muscle, Burn Fat
  • Secret Weapon: protein, vitamins A and B12
  • Fights against: obesity
  • Allies: no
  • Enemies: no

For a long time, eggs were considered pure evil and not a very healthy product, and doctors recommended “throwing eggs at passing cars,” but never into your stomach. That's because just two eggs contain enough cholesterol to exceed your daily recommended value. But more and more research shows that eating one or two eggs a day will not raise your cholesterol levels. In fact, most of the cholesterol in the blood is made by the body from dietary fats, not dietary cholesterol. That's why you should take advantage of eggs and their powerful protein composition.

  • Super Strength: Boost Testosterone, Build Muscle, Burn Fat
  • Secret Weapon: protein, monounsaturated fat, vitamin E, niacin, magnesium
  • Fights against: obesity, muscle loss, wrinkles, cardiovascular disease
  • Allies: cashew, almond and olive oil
  • Enemies: Sweet and trans-fat peanut butter

Yes, peanut butter has its downsides: it's high in calories. But it contains heart-healthy monounsaturated fats that increase your body's production of testosterone, which in turn helps build muscle and melt fat. In one 18-month study, people who added peanut butter to their diet had significantly better weight loss than those who ate a very low-fat diet.

Recent research from the University of Illinois found that people who consumed monounsaturated fat before meals (in this case, olive oil) consumed 25% fewer calories during meals. Peanut butter works on exactly the same principle because it's a quick and versatile snack—and it's delicious.

This diet, which includes the healthy indulgence of peanut butter, won't leave you hungry, is easier to follow, and won't make you a victim of junk food. Just one word of caution: Due to the high fat content, don't overeat on peanut butter. Limit yourself to 3 tablespoons per day. And don't forget to look at the label when buying peanut butter - choose only natural peanut butter, not brands containing sugar.

  • Superpower: protect the heart, improve vision, improve memory
  • Secret Weapon: antioxidants, fiber, vitamin C, tannins (cranberry)
  • Fights against: cardiovascular disease, cancer, obesity
  • Allies: Most other fruits, especially apples and grapefruit
  • Enemies: jam (lots of sugar)

Depending on the taste, any berries will be considered a healthy food. However, raspberries contain powerful levels of antioxidants - versatile compounds that help the body fight heart disease and cancer. Flavonoids in berries improve vision, coordination and short-term memory. One small cup of raspberries contains 6 grams of fiber and more than half your daily value of vitamin C.

Blueberries are also packed with soluble fiber, which, like oatmeal, keeps you feeling full longer. In fact, it is one of the healthiest and most nutritious foods you can eat. Blueberries beat 39 other fruits and vegetables in antioxidant activity rankings. Strawberries contain another valuable type of fiber called pectin (as do grapefruits, peaches, apples and oranges).

  • Super Strength: Build Muscle, Improve Immune System
  • Secret Weapon: protein, iron, zinc, (beef), omega-3 fatty acids (fish), vitamins B6 (chicken and fish) and B12, phosphorus, potassium
  • Fights against: cardiovascular disease, obesity, mood disorders, memory loss
  • Allies: beef, lamb, chicken, fish
  • Enemies: sausages, bacon, pork, ham (all fatty meats)

Protein is a classic muscle-building nutrient. Is the foundation of any sound nutrition plan. Turkey is one of the leanest meats you can find. It combines almost a third of the body’s daily needs for nicotinic acid and vitamin B6, and contains a lot of zinc and iron.

Beef is another classic tool for building muscle. But it also has a downside: it contains saturated fat. To further reduce saturated fat, focus on (tuna and salmon) because it contains a healthy dose of omega-3 fatty acids as well as protein. These fatty acids lower levels of the hormone leptin in the body. Recent research shows that leptin directly affects metabolism: the higher your leptin levels, the easier it is for your body to store calories as fat.

Researchers studying the diets of two African tribes found that leptin levels in a tribe that frequently ate fish were almost five times lower than in a tribe that ate mostly vegetables. Also, men who do not eat fish doom themselves to a 3-fold risk of developing prostate cancer than those who eat fish regularly. It's all omega-3s that prevent the development of prostate cancer.

  • Superpower: prevents the body from storing fat
  • Secret Weapon: fiber, protein, thiamine, riboflavin, niacin, vitamin E, calcium, magnesium, potassium, zinc
  • Fights against: cardiovascular disease, obesity, cancer, high blood pressure
  • Allies: Brown rice, whole grain pasta
  • Enemies: Processed baked goods (white bread, bagels, donuts)

A person always craves carbohydrates because the body needs them. The main thing is to consume those that have been least processed - carbohydrates in which the fiber remains intact. Grains like wheat, corn, oats, barley, and rye are the seeds of cereals and are divided into three parts - the germ, bran and endosperm. The endosperm surrounds the sprout and is nutritionally hopeless. It contains starch, some protein and some vitamins. The sprout is a small part of the grain. While it is small, it has great nutritional power. The sprout contains proteins, oils and B vitamins - thiamine, riboflavin, niacin and pyridoxine. It also contains vitamin E and the minerals magnesium, zinc, potassium and iron. The bran is the third part of the grain and the part where all the fiber is stored. This is the coating around the grain that contains B vitamins, zinc, calcium, potassium, magnesium and other beneficial minerals.

So why this whole biology lesson?

Here's why: When food manufacturers process grain, guess which two parts they get rid of? Absolutely right: bran, which contains all the fiber and minerals, and sprout, which contains all the proteins and vitamins. What remains is the nutritionally bankrupt endosperm (that is, starch) from which bagels, white bread, white rice and almost all other baked goods are made. Crazy, isn't it? But if you eat foods made from all three parts of the grain - whole grain bread, pasta, long grain rice - you get all the nutrients.

Whole grain carbohydrates play an important role in a healthy lifestyle.

In an 11-year study of 16,000 middle-aged people, scientists from the University of Minnesota found that eating three daily servings of whole grains could reduce a person's risk of death over a ten year period by 23%. Whole grain bread helps keep insulin levels in the body low, which prevents the body from storing fat. Carbohydrates - the right kind of carbohydrates - are good for you.

Warning: Food manufacturers love to cheat. Sometimes, after processing the wheat and stripping it of all its vitamins, fiber and minerals, they use molasses to turn the bread brown and then put it on the grocery shelf with a label that says "wheat bread." It's a trick! In fact, real nutritious bread and other unprocessed foods will have the word "whole" - whole grain or whole wheat grain. Don't be fooled!

Are you eating right?