Parting

The most useful foods for the human body list. The most useful products. Vegetables and fruits, foods with preservatives

Rational nutrition is a prerequisite for perfect health and well-being. Both doctors and representatives of alternative medicine recommend eating only healthy and natural products. Every person who practices a healthy lifestyle needs to know what the basics of proper nutrition are.

This article discusses in detail the most healthy foods for health - their value for the body, features of use, quality characteristics.

Vegetables are a must on any list of healthy foods. This culinary term combines edible parts of plants - tubers, roots, fruits, leaves. Some fruits are biologically classified as berries (for example, tomatoes), but they are nevertheless included in the vegetable group based on purely taste characteristics.

All vegetables grown in a natural way are healthy and vital for the full functioning of the organs, cells and tissues of the human body. Vegetables include:

Cellulose;
Vegetable protein (in a small amount);
Microelements;
vitamins;
Minerals.

Fiber does not have a special nutritional value, but a person needs it for the natural cleansing of the body. With a lack of this component, toxins and decomposition products accumulate in the intestines, and then in all other organs.

The most useful and affordable vegetables in our latitudes are:

Carrots are a source of vitamin A (carotene) and a product with antioxidant and nutritional properties. Along the way, it improves digestion and blood composition.
Various varieties of cabbage (broccoli and white cabbage are especially useful) contain dozens of vitamins and minerals, a large amount of fiber. Cabbage cleanses the blood of cholesterol compounds, increases the immune status, and prevents the development of malignant tumors. One of the favorite products of nutritionists and doctors.
Onions and garlic are leaders in the content of phytoncides, which have a beneficial effect on strengthening the immune system. Increase the body's resistance to viruses, bacteria, toxins.
Tomatoes are sources of lutein, lycopene, and other useful components. They have a positive effect on vision, have antioxidant properties.

Useful properties of plant products are used in the treatment of various diseases, disorders and dysfunctions of systems and organs. Regular consumption of vegetables and fruits is an excellent prevention of digestive, vascular, oncological and other pathologies.

Fruit

Lightly processed, naturally grown and fresh fruits are products that are good for the heart and blood vessels, digestive organs, and the endocrine system. In addition, fruits, like vegetables, contain fiber and contribute to the stabilization of weight indicators. In composition, fruits are similar to vegetables and are an important part of human nutrition.

The most useful fruits:

Apples are a source of fiber, pectin, and iron compounds. They stimulate the body's natural cleansing of toxins, "bad" cholesterol, and have a beneficial effect on intestinal motility. Regular consumption of apples helps to reduce excess weight.
Bananas are rich in potassium, as well as fructose and other natural carbohydrates.
Avocado - rich in vitamins, unsaturated fats and trace elements. It has anticarcinogenic properties, stimulates collagen synthesis and rejuvenates the body.

Doctors and nutritionists recommend eating fruits daily: this contributes to the full functioning of the gastrointestinal tract, nervous system, blood vessels and prevents many diseases. At the same time, it is desirable that fruits be grown in ecologically favorable regions, without the use of chemical and other stimulants.

Berries

Berries are similar in properties to fruits and vegetables, only they are characterized by a lower amount of fiber and an increased content of trace elements, nutrients, and vitamins. In addition to being a metabolic regulator and natural antioxidants, berries are a sweet and tasty treat that can be enjoyed as a meal on its own.

There are a lot of healthy berries: sea buckthorn, blueberries, strawberries, cranberries, cherries, raspberries, black currants, irga, cloudberries, grapes, bird cherry. Some berries are finished medicines and raw materials from which pharmaceutical companies prepare effective herbal preparations.

Legumes

Beans are a complete source of vegetable protein, vitamins, fiber, antioxidants and trace elements. In beans, peas, lentils, soybeans and other legumes, there are no harmful fats, but there are substances that, according to scientists, prevent the appearance of abnormal cells (from which cancerous tumors are subsequently formed).

Fiber, which is part of the beans, performs the function of natural cleaning of the digestive tract from toxins and undigested food residues. Beans are "complex" carbohydrates - they are digested slowly, but they provide the body with a supply of nutrients and energy for a long time.

nuts

Nuts are a source of protein, carbohydrates, trace elements (zinc, chromium, iron) and vitamins (E, C, group B). In fact, nuts are fruits covered with a hard peel. This product can be used separately and as part of other dishes. This is a ready source of energy, which at the same time has a great taste and saturates the body in a few minutes.

The most useful nuts: walnuts, almonds, hazelnuts (hazelnuts), peanuts, cashews, chestnuts. Nuts are used not only for food, but also for the treatment of various ailments.

Honey

Honey is the main product of beekeeping, a natural source of glucose and a huge number of useful components. Collected in ecologically clean areas and prepared without heat treatment, honey is a natural medicine that has tonic, antibacterial, tonic and immunostimulating properties. It is used for all types of digestive disorders, anemia, vascular ailments.

Fish

A source of healthy protein, omega fatty acids, phosphorus. Salmon family fish (chum salmon, pink salmon, salmon, grayling) are especially useful. The beneficial effect is expressed in increasing the amount of useful cholesterol compounds, improving blood circulation, and strengthening the immune system. In addition, fish has a high nutritional value.

Green tea

Green tea is a drink obtained by brewing the leaves of the tea bush. Contains polyphenols, carotenoids, vitamin C, minerals. Green tea is a natural antioxidant that has a positive effect on all systems and organs. Regular use reduces the risk of heart disease, stroke, stone formation, caries, liver disease, cancer.

Olive oil

The use of this product is a good way to deal with excess cholesterol. In addition, extra virgin olive oil contains a large amount of useful trace elements and vitamins (including E, D, K, linoleic and oleic acids). The latter compound is a scientifically recognized tool for the prevention of cancerous tumors.

Wholemeal flour products

Wholemeal bread contains complex carbohydrates that do not contribute to weight gain (unlike rich bread products). In the manufacture of products from raw flour, most of the vitamins and beneficial components that are rich in wheat or other cereals are preserved. The use of such bread reduces the risk of diabetes, digestive diseases and vascular pathologies.

The healthiest food is the one that contains the optimal combination of plant foods, dietary protein, fats in the form of beneficial acids.

By studying the properties and characteristics of food products, we can determine how to eat right when you play sports, experience increased physical activity, suffer from colds, stomach and other diseases. Knowing which foods are useful and which are better to exclude from the diet forever, we improve our health, mood, performance and well-being.

From time immemorial, great healers have argued - "We are what we eat!". If earlier there were skeptics who argued with this axiom, now there are hardly any. To combat diseases and their prevention, scientists conduct detailed studies of everything that surrounds humanity. And, of course, they study what kind of diet is needed, what foods harm the body, and what benefits. Thanks to their efforts, now there is a list of useful products that can give us good health, good mood, energy and longevity. So, what are these products, let's consider in detail.

healthy vegetables

It's probably not a secret for anyone that the leading positions of usefulness, of course, are occupied by natural products - vegetables, fruits, berries, nuts, etc. So, let's start in order.

The best greens for health

Bright green lettuce, dill, parsley and their green counterparts not only decorate any dish, but also carry a lot of healing substances.

Salads, iceberg leaves, arugula, spinach, sorrel and others are filled with vitamins of the entire group B, A, C, K, PP, E, D and others. They contain magnesium, zinc, selenium, phosphorus, potassium, magnesium, etc. These are natural fibers that cleanse the body of toxins, toxins and putrefactive accumulations. They can be consumed fresh, frozen and thermally processed.
Kale cabbage (curly) is not fully appreciated and forgotten. But it contains a lot of amino acids, a number of vitamins, Omega-3, fiber, organic acids, essential oils, minerals.
Dill is a frequent guest on our tables. The smell alone arouses appetite and is associated with freshness and health. It is enough to consume fresh 100 grams per day and the body will receive a set of useful substances, the work of the cardiovascular system will be regulated, the nerves will calm down, the hormonal background will normalize, it will help to cope with insomnia, prevent hair loss, and skin problems. It has a diuretic property, regulates blood pressure, surpasses lemon and currant in the content of ascorbic acid.
Parsley is a natural antibiotic containing phytoncides. The composition is rich in vitamins, micro and macro elements. It is useful in inflammatory, infectious and oncological processes, cleanses the body, eliminates diseases of the oral cavity, respiratory tract, genitourinary system, kidneys, liver, gastrointestinal tract, etc.

Fruit

We look forward to summer every year to enjoy the sweet fruits of apple and pear. But their citrus counterparts are available to us at any time of the year. Consider the most useful of them.

Apples are the most popular and favorite product of the majority of the population. They are always at hand, and in season they give a rich harvest, supplying us with useful substances. Fiber, vitamins, trace elements, acids, carbohydrates, antioxidants. Apples are also rich in ascorbic acid, which keeps the immune system up and protects against infections, colds, etc.
A pear with its granular structure, like a soft brush, cleanses us of any toxins and toxins. Fruit pectins absorb heavy metal particles, regulate metabolism, remove excess fluid and prevent fat from accumulating. There is vitamin C, A, D, E, K, B, macro and microelements, acids, fiber, etc.
Oranges are a set of fats useful for the body, the composition also includes magnesium, potassium, vitamins, a lot of ascorbic acid, and coarse fibers.
Bananas contain fiber, pectins, vitamins, macronutrients and especially potassium and magnesium. Thanks to this, bananas calm the nervous system, eliminate insomnia, excite the hormones of joy - endorphins and improve mood, bring vigor and energy.
Lemon - a couple of slices of citrus covers the daily intake of vitamin C, A, reduces the level of bad cholesterol. It contains trace elements and minerals, calcium is involved in strengthening the bone structure, and a set of pectins stimulate peristalsis, destroy putrefactive bacteria, flavonoids have an anti-inflammatory effect.
Avocado cannot be called a citrus, but we include it in this section because of its exoticism. As a rule, consumers put it on a par with lemons, tangerines and oranges. The fruit is a set of unique substances, thanks to which you can cope with a lot of health problems. Avocados contain a lot of potassium, which contributes to the regulation of the cardiovascular system, the element has a beneficial effect on nerve endings, eliminates anxiety, aggression and insomnia. The components of folic acid are the prevention of cancer, especially breast cancer, and non-fatty acids reduce the level of bad cholesterol. Vitamin K is involved in the process of blood coagulation, inhibits the development of osteoporosis, nullifies the effects of the strongest poisons - coumarin, aflotoxin, etc. The product is useful for the thyroid gland, acids burn excess fats. Often avocados are smeared on bread instead of butter for weight loss, to eliminate constipation, to quickly heal wounds.

Nuts and seeds

They contain many useful substances. But most of it is occupied by magnesium, calcium, potassium, manganese, zinc, selenium and other trace elements. They are able to quickly saturate the body and for a long time do not allow the feeling of hunger to develop. Useful for mental activity, provide the body with antioxidants, etc.

Macadamia is not yet so popular in our country, but nutritionists strongly recommend paying attention to this exotic product. It has a lot of fats - monounsaturated, very healthy.
Coconut - contains healthy types of fats, acids, fiber stimulates the intestines, removes toxins and burns subcutaneous fat. It is indicated for diets during weight loss and recovery of the body after serious illnesses and operations.
Chia was in demand even among the ancient Aztec tribes, now it has become fashionable among vegetarians, and that's great. In small grains, about half consists of fiber, fiber, which cleanses the body of all toxins, toxins, putrefactive accumulations, bacteria and heavy metal particles. 100 grams of seeds contains a daily dose of calcium, magnesium, manganese, etc.
The walnut is both amazing and taste and great benefits for our health. 7 nuts are enough and the cardiovascular system and strong immunity will be in order. The product also contains fibers, vitamins of group B, A, K, E, D and others. Nuts are rich in calcium, potassium, magnesium, calcium, etc.
The peanut is actually a legume, but we are used to calling it a nut. Beans are amazing in taste and contain fiber, antioxidants, vitamins, macro, microelements, minerals, a large amount of calcium and nutrients.
Almonds are a high concentration of potassium, magnesium, phosphorus, zinc, selenium, iron, copper, retinol and vitamin E. Almonds contain a lot of protein, and non-fatty acids reduce the amount of bad cholesterol in the blood, prevent strokes and heart attacks. The maximum daily dose is 30 grams - nuts are high in calories!

cereals

This type of product is available to everyone without exception, and it is perfectly stored and does not require special skills in cooking. In addition, cereals are presented on the shelves at any time of the year. Let's start with the most familiar ones.

- a champion not only among cereals, but also among many food products in terms of the content of vitamins, trace elements, minerals, fats, acids, etc. There is cobalt, calcium, zinc, iodine, iron, amino acids, fiber, Omega-3, phospholipids, carbohydrates, a small percentage of fats and proteins. This is the best dietary product, with the help of which the body is saturated with unique substances and at the same time gets rid of toxins. Low calorie content allows you to quickly get enough and not feel hungry for a long time. Slow digestion regulates blood sugar levels, burns calories. Buckwheat strengthens the walls of blood vessels and regulates the functioning of the cardiovascular system, saturates blood vessels and small capillaries with oxygen, calms the nervous system, eliminates anxiety, insomnia, prevents thrombosis, and reduces the level of bad cholesterol.
Rice, especially brown, unpolished variety contains a lot of vitamins, especially B1, magnesium, fiber. With regular consumption, stools, metabolism are normalized, toxins are removed. This is an excellent detox product, thanks to which you can remove excess fluid, salts of heavy metals, putrefactive bacteria. The sorbent effect reduces the risk of developing arthrosis, gout due to the absorption of uric and other harmful acids. This burns a lot of calories, which contributes to healthy weight loss. Magnesium and calcium have a positive effect on the state of the heart, nervous system, strengthen the bone structure, and have a great effect on the condition of hair, skin, and nails. Brown rice is indicated for high blood pressure, to prevent oncological, infectious and inflammatory processes.
Lentils and are legumes that contain coarse fibers, proteins, B and C vitamins, minerals and acids. Calcium, manganese, magnesium, iodine, potassium - this is not yet a complete list of useful substances. Doctors recommend including foods in the diet of children, with gastrointestinal ailments, liver, kidney failure, after serious illnesses and surgeries.
Oats, oatmeal, is perhaps the most popular among supporters of a healthy lifestyle. The beginning of the day should start with a small portion of porridge or cereals filled with milk, then the body will receive an amazing set of useful elements for a day - fiber, vitamins, antioxidants, beta-glucans, which reduce the level of bad cholesterol, give vivacity, energy. Components are able to cheer up, improve hearing, vision. Acids improve intercellular communication, which regulates the functioning of the brain, increasing mental abilities. For this reason, oatmeal is essential for children, schoolchildren, and students. Soft fibers normalize the microflora, improve peristalsis, prevent inflammatory, infectious and oncological processes.
does not contain gluten - gluten that causes allergic reactions. It has a lot of coarse fibers, fiber, magnesium, potassium, calcium. In addition to the fact that we get useful substances, we perfectly lose extra pounds.

We want to immediately draw attention to the fact that we will talk about meat, which is provided by conscientious companies and farmers. It should not contain antibiotics, hormones and other chemical components that affect the rapid growth and weight gain of meat products. You need to understand that a product in which only natural feed is invested cannot cost a penny, but it’s still not worth saving on health.

Beef is an excellent source of omega-3 acids, iron and proteins. Only beef liver can compete with beef in terms of the amount of iron that is important for our body, which is involved in hematopoiesis, which prevents inflammatory, oncological and autoimmune processes in all organs. An essential product for supporters of low-carbohydrate diets.
Chicken, turkey, guinea fowl, rabbit. Suppliers of proteins, amino acids, polyunsaturated fats that neutralize the impact of dangerous fats. Vitamins and antioxidants are contained, for this reason broths with these types of meat are indicated after heavy operations, in diseases to increase immunity and protective forces. White meat is an excellent product for those who are trying to lose weight and at the same time get the optimal amount of protein, carbohydrates, etc.
A chicken egg is an excellent source of natural, animal protein. Thus, those who do not want to eat the meat of "killed animals" can replace the necessary supply of proteins with an egg. They also contain lecithin, lysine and other acids responsible for blood quality, nutrition of connective tissues, providing the body with useful cholesterol.

Seafood and fish

Almost every one of us has heard about the Mediterranean diet - healthy, nutritious and at the same time allowing you to cleanse the body of excess fats, toxins, toxins. It includes easily digestible species.

Shrimp is a favorite food for most of us and that's great. Rigid fibers, like a brush, sweep away all the garbage in our intestines, including putrefactive bacteria, fecal stones. Amino acids, antioxidants, iodine, zinc, selenium, proteins, carbohydrates, calcium, potassium and magnesium have a positive effect on the state of the whole organism. The quality of hair, nails, skin improves, the work of the heart, liver, kidneys, gastrointestinal tract, genitourinary, endocrine system, etc. is regulated.
Shellfish - snails, mussels and oysters are among the most nutritious and easily digestible types of marine life. For this reason, they are an excellent substitute for the best varieties of meat. Omega-3 acids, a number of amino acids, trace elements and antioxidants can strengthen the immune system and prevent inflammatory and infectious diseases. A large amount of iodine normalizes the activity of the endocrine system, regulates the work of the gastrointestinal tract, peristalsis, removes particles of heavy metals from the body.
Salmon varieties of fish are rich in vitamin D, Omega-3 acids, iodine, calcium, magnesium and other useful substances are concentrated in them. A set of useful substances nourishes brain cells and improves mental abilities, memory, vision, and hearing. Excellent effect on the condition of all internal organs, hair, skin and nails.
Trout, tuna, sardines contain a group of vitamins, but most of all A, C and B. White fish meat is indicated for serious diseases, unsaturated fatty acids reduce the level of harmful and increase good cholesterol, thereby preventing strokes, heart attacks and other diseases. They also contain a lot of Omega-3 acids, calcium, iodine, magnesium, potassium and phosphorus.

Blueberries, blueberries, strawberries are rich in amino acids, vitamins A, B, C, K, PP, E, D and others. In addition to replenishing the body with elements important for improving the quality of blood and tissues, they improve vision, normalize metabolism, and regulate stool. Berries are also indicated for problems with vision and hearing. Acids thin the blood and prevent blood clots from forming, fiber cleanses the body.

Also healthy are olive oil, ginger root, rye bread and other products, the rich composition of which can be found through other articles on our website. Eat right and be healthy!

We have studied the beneficial properties of foods known to mankind and selected the 50 most delicious and healthy. For example, ginger, eggs and beans, nutritionists advise to have on the table.

Vegetables and greens

Asparagus. It is valued for its low level of carbohydrates and calories, easy digestibility and a whole range of vitamins (K, B1, B2, B9, C, E, A, PP) and macro- and microelements (zinc, potassium, magnesium and iron).

Bell pepper. Or, as we still used to call it, bell pepper. Not only is it bright, crunchy, and slightly sweet, but it's also a great source of antioxidants and vitamin C.

Broccoli. These dark green florets are useful both fresh and frozen: they easily outperform many vegetables in terms of protein, fiber, and vitamins K and C.

Carrot. The main source of carotene, which is necessary for a person to grow cells and ensure a healthy condition of the skin, mucous membranes and eyes.

Cauliflower. Contains more protein and vitamin C than regular cabbage. Vitamins A, B, PP, calcium, potassium, phosphorus, iron and fiber have a positive effect on the intestinal microflora and can protect the gastrointestinal tract from the occurrence of ulcers and cancerous tumors.

Cucumbers. They are almost 95% water, making them one of the lowest calorie vegetables. They are low in fat, protein and carbohydrates. Despite this, cucumbers are high in vitamins and nutrients (especially potassium).

Oleg Iryshkin

We all know that vegetables need to be eaten daily, because they contain vitamins and fiber (such food is considered healthy). The downside is the quality of the products. For example, many vegetables accumulate pesticides and excess nitrates. Therefore, before use, it is better to remove the skin from tomatoes and cucumbers. The second "pitfall" is the wrong cooking time. For example, cereals should be cooked until "al dente", but many of them are digested, thereby destroying the chemical structure of the product.

Garlic. An indispensable vegetable in the fight against colds. When garlic cells are destroyed, allicin is formed - one of the strongest antioxidants, which has a bactericidal and fungicidal (destroys the fungus) effect.

Ginger. Ginger root has a complex composition with a large number of useful substances, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immune-boosting properties.

Anna Ivashkevich

private nutritionist

The chemical composition of ginger root is unique: vitamins B, C, A, E, K, calcium, magnesium, sodium, phosphorus, iron, manganese, copper, selenium. It stimulates the digestive system and brain activity, perfectly fights inflammatory diseases and is even able to reduce toxicosis during pregnancy.

Curly cabbage (kale). This species undeservedly remains in the shade of broccoli, cauliflower and white cabbage. Grunkol, or cabbage-kale (as curly cabbage is also called), contains all the necessary amino acids, vitamins, omega-3 fatty acids and fiber. If these arguments are not enough for you, then just add that in terms of nutrient density, it has no equal among all green leafy vegetables.

Onion. Like garlic, it is primarily valued for its bactericidal and anti-inflammatory properties. It is rich in iron and potassium, which has a positive effect on the cardiovascular system, vitamins B and C, and many minerals. Onion retains almost all of its beneficial properties even after cooking.

Tomatoes. The eternal dispute about what a tomato is - a berry, a vegetable or a fruit, seems to have been decided in favor of the latter. Be that as it may, senor tomato contains not only vitamins A, B2, B6, E, K and various trace elements, but also a powerful antioxidant - lycoline, which has an anti-cancer effect.

Sweet potato. Sweet potatoes, despite the high level of glucose, are recommended for diabetics because they are able to stabilize blood sugar levels. Sweet potatoes contain no fat at all, and their proteins and carbohydrates are better absorbed than those of ordinary potatoes.

String beans. Unlike bean seeds, these green beans are not as rich in protein, but they contain many vitamins, folic acid, fiber, magnesium and potassium. Thanks to this, they improve digestion, can reduce blood sugar levels and the risk of heart attack.

Fruits and berries

Apples. A fruit that you can always take with you for a quick snack at any time, wherever you are. They are valued for their high content of fiber, vitamin C and antioxidants.

Avocado. They differ from other fruits in that they are 77% healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C - available.

Bananas. Not only is it one of the world's most popular berries (yes, a banana is a berry, not a fruit) and a favorite post-workout meal, it's also the best source of potassium, as well as fiber and vitamin B6.

Blueberry. One of the most powerful sources of antioxidants of any food. And you probably know about the benefits of blueberries for vision since childhood.

oranges. All citrus fruits have long had a reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.

Strawberry. Beneficial for the body is not only low in carbohydrates and calories, but also vitamin C, fiber and manganese.

cereals

Lentils. A very tasty and satisfying variety of legumes, one of the best sources of plant-based protein, vitamins and fiber.

Oleg Iryshkin

Candidate of Medical Sciences, doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

Lentil is an ancient crop. It is rich in plant proteins and complex carbohydrates that can keep you full for hours. Lentils are rich in vitamins: C, B₁, B₂, B₃, B6, B₁₂, as well as many minerals. Plus, lentils contain fiber, which improves bowel function and serves as food for beneficial microflora.

Beans. By the amount and digestibility of proteins, it can be compared with meat and fish. Due to the huge amount of vitamins, macro- and microelements, this product is recommended for dietary nutrition in case of heart failure and diseases of the kidneys, liver and gastrointestinal tract.

brown rice Thanks to minimal processing, brown rice contains more fiber, magnesium and vitamin B1 than regular rice. Doctors often refer to it as a dietary product and note a positive effect on blood sugar levels, blood pressure and the prevention of colon and pancreatic cancer.

Oats. This cereal, in addition to the numerous minerals and vitamins that make up its composition, is valued for its high level of fiber (over 30%) and beta-glucans, which reduce the level of "bad cholesterol".

Quinoa. It does not contain a single gram of gluten, only healthy fiber, magnesium and vegetable protein. Quinoa is an incredibly filling food that can be one of your best allies in your fight against extra pounds.

Nuts and seeds

Almond. These nuts are full of vitamin E, antioxidants, magnesium and fiber. Nutritionists claim that almonds help in the fight against excess weight and speed up metabolism.

Chia seeds. A favorite product of the ancient Aztecs, it has become popular with vegetarians in recent years. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and the required daily dose of magnesium, manganese, calcium and other nutrients.

Coconut. Coconut pulp is a source of not only fiber, but also medium fatty acids that will help you with weight loss.

Macadamia. Not the most popular nut in Russia, it differs from its counterparts in a high level of monounsaturated fats (the healthiest) and low levels of omega-6 fatty acids (not the most useful). It costs no more than hazelnuts and is sold in large supermarkets, you just need to carefully inspect the shelves.

Walnuts. Only 7 nuts a day (no more, they are very high in calories) can increase human immunity and reduce the risk of cardiovascular disease. They contain almost all the vitamins, minerals, organic acids and fiber necessary for the body.

Peanut. These beans (mistaken by many as nuts) are rich in antioxidants, nutrients, and can help shed a few extra pounds. The main thing - do not replace whole peanuts with peanut butter, otherwise everything will turn out exactly the opposite. Roasted peanuts, however, should not be carried away in any case.

Sweets, pastries and condiments

Dark chocolate. The sweetest item on our list contains half the daily requirement for iron, magnesium, manganese and antioxidants. Recommended for people with high blood pressure.

Oleg Iryshkin

Candidate of Medical Sciences, doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

The most useful dark chocolate with a high content of cocoa beans and a minimum sugar content. So, cocoa beans contain antioxidants that eliminate the harmful effects of free radicals. However, including chocolate in your diet, you need to know the measure and not consume this product in excess, beyond the calculated biological balance of food components and individual daily calorie content.

Anna Ivashkevich

private nutritionist

The simpler the composition of dark chocolate, the better. Ideally, it should contain cocoa liquor, cocoa butter and powdered sugar. The percentage of dark chocolate depends on the amount of grated cocoa, for example, 99% is the largest amount of cocoa. Such a product is rich in potassium, magnesium, phosphorus and contains a small amount of vitamins B and E. Its use helps stabilize cholesterol levels and improves mood (due to a decrease in cortisol production). The average daily portion of dark chocolate should not exceed 25 grams.

Multigrain bread. Western nutritionists advise eating bread made from sprouted wheat grains with the addition of legumes. It will be problematic to find it in our stores, so we offer ordinary multi-grain bread as an alternative.

Homebaked bread. If you want to eat healthy bread, you have to cook it yourself. But in homemade bread there will definitely not be gluten, and the amount of carbohydrates will not be as high as in regular bread.

Apple vinegar. It is indispensable not only when preparing a salad, but also when dieting: apple cider vinegar dulls the appetite and makes you feel full for much longer. It will also help lower blood sugar levels.

Olive oil. The healthiest oil in the world contains powerful antioxidants that can boost the immune system and lower blood pressure and cholesterol levels.

Coconut oil. Like coconut pulp, the oil consists of medium fatty acids (90%), which will help to cope with extra pounds. And recent studies have confirmed that it can improve the condition of people suffering from Alzheimer's disease.

Dairy products and meat

Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12 and other minerals and amino acids as a whole glass of milk, and it has even more protein than meat or fish.

Yogurt. The fermented milk product retains all the positive properties of ordinary milk, and due to the content of beneficial bacteria, it also improves digestion.

Butter. Natural farm butter contains not only essential saturated fatty acids for our body, but also many nutrients and vitamins A and K2.

Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein and healthy fats - my mother told us about this. True, in other words.

Salmon. This oily red fish is rich in protein, vitamin D and omega-3 fatty acids, which are essential for improving memory and the proper functioning and nutrition of the human brain.

Sardines. Small but very useful marine fish that can give the body 2 times more calories than white fish. In addition, they contain a large amount of phosphorus, potassium, calcium, magnesium and other minerals and a complex of vitamins A, D and B. Unsaturated fats from sardines are considered more beneficial than saturated fats of animal origin.

Shellfish. Mussels, snails and oysters occupy one of the first places among all products in terms of the amount of nutrients. These dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it's expensive. And oysters are generally decent almost nowhere to be found - except perhaps on Sakhalin and in Vladivostok.

Shrimps. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein and omega-3 fatty acids. In addition, they have a whole range of nutrients, including selenium, potassium, zinc, calcium and vitamin B12.

Trout. An interesting fact that says a lot about this fish: it lives only in clean water. According to the content of nutrients, trout can be compared with salmon: a lot of vitamins A, D, B, E and omega-3 fatty acids.

Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with caviar of some commercial species. Vitamins of groups B, A, E, PP, two dozen micro and macro elements and omega-3 fatty acids improve the functioning of the eyes and brain and reduce the risk of cardiovascular diseases by 2 times.

Proper nutrition is the key to good health.

A well-designed diet helps maintain normal weight, prevent the appearance of various ailments, increases concentration, performance, and even increases life expectancy. But you can’t abruptly refuse the usual regime, it will be a big stress for the body.

It is never too late to start eating right, and after crossing the 40-year threshold, it is completely 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 to get and absorb all the necessary nutrients is not difficult.

helping the body is enough to follow a few rules every day.

The main principles of healthy eating are as follows:

5 meals a day. It is already a proven fact that eating fractionally and regularly at the same time intervals, a person does not overeat. This at least allows you to maintain normal weight, and as a maximum - leads to weight loss;
Long chewing. Don'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;
Varied diet. The daily menu should consist of products of animal and vegetable origin. All food should be freshly prepared so that toxins do not form in the body, and the products do not lose useful substances;
No dryer. The secretion of juice in the stomach is facilitated by liquid dishes based on vegetable, fish, mushroom and meat broths. Soup is enough to digest the second dish of cereals, meat, fish, potatoes, pasta. Sweets are recommended to be eaten at the end of dinner, in which case sugar is more easily absorbed by the body;
Diet calories. The older a person becomes, the less high-calorie food should be. You can reduce nutritional value at the expense of carbohydrates and animal fats;
Fruits and vegetables. They contain such important vitamins for the body, fiber, organic acids, mineral salts, etc. Regular consumption of these products helps to normalize the acid-base balance of the body, metabolism and improve digestion;
More water. It is important to observe the drinking regime, it is necessary to drink at least 2 - 2.5 liters of purified water per day, not counting tea and coffee;
Fasting day. Once a week, you need to arrange a fasting day, which helps the body to cleanse itself of accumulated toxins. If it is very difficult, then a day on the water should be at least 2 times a month;

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

Dinner may consist of vegetables, dairy and cereals, but they should be consumed no later than 2 hours before bedtime.

Top 10 most useful foods for the body

At institutes around the world, research is being done by scientists and nutritionists to identify and list the most important foods in the diet.

According to the results of research, 10 most useful foods for maintaining and improving human health have been established.

Such foods 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. Among its components are many fatty acids and antioxidants. The consumption of this fruit reduces the risk of cancer, prevents atherosclerosis, improves eyesight, lowers cholesterol and takes care of the heart.

Broccoli. It is a source of vitamin C, beta-carotene, protein and fiber, which positively affects the condition of the skin and eyesight. 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 in vain that it is included in the top of the most useful products. Vitamins C, B, K, minerals, proteins and fiber - this is what cabbage is rich in. It has a positive effect on the work of the intestines, improves digestion, removes cholesterol. It is indicated for diabetes mellitus, due to the very low content of starch and sugar.

Garlic. This is the best natural antibiotic that copes with bacteria, viruses and even yeast. It will cure colds, flu, SARS, staphylococcus aureus, garlic is also used to fight helminths. The product liquefies blood clots and promotes vasodilation, thereby reducing pressure. If garlic is introduced into the diet, then hypertension can be forgotten.

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 - these are problems with the pancreas, stomach ulcers and inflammation of the gastrointestinal tract.

Nuts. If you need to strengthen your nerves, then you just need to introduce walnuts into your diet, which are rich in vitamin B2. 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, thanks to the latter, the risk of a heart attack is reduced.

Apples. The constant use of the fruit tones the body and prevents heart disease, constipation, headaches, anemia.

Lemon prevents the development of infections, cancers.

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 a dairy and sour-milk product. Milk products are a source of calcium, which is responsible for strong bones, nails and healthy hair. Dairy products are useful for everyone, with the help of lactic acid bacteria contained in kefir, fermented baked milk and yogurt, the gastrointestinal tract works like clockwork.

Also, you can not do without greens, replace all harmful foods with parsley, dill, which will be a great addition to side dishes, and lettuce to a sandwich. Pepper - sweet and spicy, which one you like, is often included in diets for weight loss. 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 include legumes in their diet. A large amount of protein, fiber and potassium found in beans, these components have a rejuvenating effect on the body.

Eggs
Eggs contain a large amount of essential protein, as well as lutein, which prevents development. You can eat 1-2 chicken eggs per day. This will not cause a level increase, as the body itself synthesizes it from saturated fats.

Very useful and quail eggs. In terms of the content of useful components, they are superior to chicken ones. Quail eggs help to strengthen the immune system, normalize the work of the cardiovascular system and the gastrointestinal tract.

Cereals
Some believe that the carbohydrates contained in cereals are harmful to the figure. However, it is not. Complex carbohydrates are essential for health. Eat cereals and cereals - these important foods lower cholesterol levels, increase the tone of the intestinal tract, fight obesity and diabetes.

Dairy
Milk and dairy products are a rich source of calcium, which is necessary for the normal functioning of the muscular and nervous systems, osteoporosis. If you are lactose intolerant, doctors recommend eating low-fat yogurt or kefir, which contain beneficial lactic acid bacteria.

Chicken meat
Chicken is one of the healthiest types of meat. Chicken breasts contain a very small amount of fat, but are rich in a valuable antioxidant - selenium - and B vitamins.

Fish
Fatty fish - mackerel, salmon, trout, etc. - contains a large amount of omega-3 fats, which help lower cholesterol levels, prevent the development of thrombosis and certain types of cancer.

herbal products
Fruits and berries are rich sources of vitamin C, which strengthens the body's immune system. Apples, oranges, pears, tangerines, grapes, persimmons and other fruits have many useful properties. Bananas, for example, contribute to the formation of serotonin in the body - the hormone of happiness.

The main benefit of vegetables is to fill the body with vitamins, minerals, carbohydrates, organic acids and polysaccharides. Most vegetables normalize the work of the digestive organs and improve the condition of the body as a whole.

Antioxidant Products

For rejuvenation of the body and a long active life, it is recommended to consume foods that have an antioxidant effect more often. These include black currants, apples, blueberries, pomegranates, cherries, peaches, strawberries, oranges, raspberries, plums, dark grapes, tomatoes, spinach, red onions, bran bread, cauliflower, broccoli. The most powerful antioxidants are red wine, dark chocolate, coffee and tea.

Especially useful is chocolate with a high content of cocoa powder and a low fat content.

All these products contain biochemical compounds that have a beneficial effect on the biological processes occurring in the cells of the body and reduce the number of free radicals in the blood. And tea, coffee and dark chocolate are sources of polyphenols that have the function of repairing damaged cells.