20 Healthiest Foods in the World
Food that ensures optimal intake of calories, minerals, fluids and vitamins in the body is called healthy food. Its goal is not to throw everything we love from the menu and starve yourself, but to add to our body the necessary energy and a sense of vitality. Often, people define the concept of healthy eating as an "all or nothing". Healthy food shouldn't be seen as a punishment for our body but as an essential ingredient that will make our lives better and healthier.
Do not think that you will achieve anything if you suddenly change your food drastically. Such changes must be implemented gradually in order to see the best results. Invest in yourself time and effort and it will pay off.
With healthy food is essential to be as diverse as possible. There is food, which supersedes all that is needed to keep our bodies running normally. Although we all know that, somehow we ignore that fact.
Vitamins C, A, B1, B6
Lemon is known for its antiseptic properties, especially against colds due to Vitamin C. A little lemon in green tea allows the body to better absorb the antioxidants that are found in tea, as well as iron from seafood. Lemon is one of the most useful foods on the planet. Lemon protects against so many diseases that it can rightly be called a super-food. Lemon is full of nutrients - contains bioflavonoids, pectin, folic acid, vitamins C, A, B1, B6, potassium, calcium, magnesium, phosphorus, manganese.
It has beneficial effects on the liver, intestine, stomach, immune, nervous and cardiovascular systems.
If you regularly eat lemons, you can prevent diseases such as laryngitis, bronchitis, flu, colds, arthritis, high blood pressure, bacterial infections, kidney stones and gallstones, according to the latest research and cancer!
There are lots of ways to incorporate this food into your daily menu. However, the simplest way is to everyday drink 1-2 glasses of lukewarm water with lemon.
Salmon, mackerel, tuna, trout
Omega-3 fatty acids
Fatty fish are one of the most important sources of natural fatty acid omega-3. Numerous studies have shown that eating them regularly reduces fatal heart attack, and to prevent the recurrence of heart attacks.
Omega-3 fatty acids in salmon help improve the brain and improve memory, and with vitamins A and D, amino acids and selenium, protect the nervous system. Salmon has an antidepressant effect and eating these fish helps prevent Alzheimer's and Parkinson's diseases. Salmon is recommended to eat during pregnancy because it helps in the development of children's brains.
Besides being healthy for the heart, mackerel has other rich nutrients. It contains more than 10 percent of the recommended daily amount of calcium, and is a good source of vitamin D, which helps calcium absorption. It is also rich in antioxidants, vitamins A and D. In addition, it has a lot of vitamin B; Mackerel is an excellent source of niacin, a good source of thiamin, and B12.
Tuna is a very nutrient-rich foods, is a good source of protein, minerals and vitamin B complex, and is also known by the source of essential omega-3 fatty acids.
Trout is recommended for diabetics and people with high blood pressure. Trout is low calorie and contains little sodium (40 mg per 100 g), and protects against cardiovascular problems.
Grapes are rich in polyphenols
Qualities that are attributed to the wine derived from resveratrol, which is full of grape skins and is a source of minerals and vitamins A, B and C. Grapevine is one of the oldest cultivated plants in the world. Grapes are an excellent source of vitamin C and the B group vitamins (except B12), which are important for the exchange of carbohydrates and a favorable effect on the nervous system. Of minerals, grapes contains potassium, phosphorus, calcium, magnesium, manganese, sodium, copper, zinc and iron.
Grapes rich in polyphenols - natural substances that protect the heart and blood vessels. Grape polyphenols are powerful antioxidants and protect the body from premature aging, disease and decay. Eating grapes improves blood flow, prevents the accumulation of cholesterol, improve heart function and reduce the risk of heart attack and stroke. This fruit normalizes intestines and kidney. Sugar from grapes remarkably quickly enters the bloodstream and is therefore appropriate during physical and mental effort.
Anti-cholesterol and anti-inflammatory properties
Paprika gets its red color from lycopene, the things that have anti-cholesterol and anti-inflammatory properties and protect against prostate cancer. It is interesting that paprika contains 4 times more vitamin C than oranges. Paprika is rich in vitamins of the B group, especially vitamin B1 and B2. Contains vitamin E, which scientists claim to have anticancer activity, vitamin A, and from minerals it has iron, zinc, potassium and phosphorus. Paprika helps to cure deficiency disease, allergies, anemia, asthma, arteriosclerosis, angina pectoris, myocardial infarction, hypertension, diabetes, cataracts, cough, impotence, hair loss, osteoporosis, urinary difficulties, rheumatism, blindness ...
Horseradish is a root with antibiotic properties and is packed with vitamin C (80 mg per 100 g). According to a Japanese study, wasabi (Japanese mustard), which is obtained from a species of horseradish, allegedly prevents creating cavities. Excellent detoxicator, strengthens the immune system, and a rich source of minerals and vitamins, horseradish is an untouchable health ally.
Horseradish is rich in vitamins C and B, potassium, iron and calcium, as well as enzymes, and in fact is a natural antibiotic, and spicy root is "super food" greatly valued for its nutritive properties. Horseradish assists the body in the release of mucus, its consumption facilitates sinus inflammation, and it can prevent infection and cough. It helps to remove toxins and other waste products from the body.
Its leaves are known for what they can erase almost instantaneous headache when pressed on the forehead, and the tea-based flowers and plants is highly respected because it relieves illnesses such as colds or flu.
Rich in vitamin C and vitamin U
Red, green, or Chinese, when boiled is a source of vitamin K, which is necessary for blood circulation and bone growth. When is raw it is full of glucosinolateand it is notorious for preventing the development of many cancers. Contains considerable amounts of phosphorus, calcium, potassium, sulfur, iron, copper, zinc and magnesium. The peculiarity is that it is rich in vitamin C, and vitamins A, B-1, B-2, PP and K, and a special kind of vitamins - vitamin U, found only in the sauerkraut.
Cabbage leaves are placed on burns, wounds, sores, deadly, for the treatment of rheumatism, gout. Cabbage builds strong bones, reduces allergic reactions, reduces inflammation, and promotes gastrointestinal health. Cabbage is used as a natural remedy for the treatment of peptic ulcer disease because of its high content of glutamine.
It also provides significant cardiovascular benefits for the prevention of plaque in blood vessels. In Chinese medicine, cabbage is used to treat constipation, colds, whooping cough, depression, irritability, and stomach ulcers. When eaten and used as a poultice, cabbage is helpful for healing bedsores, varicose veins, and arthritis.
Source of energy
Fig is rich in fiber. But probably the richest fruit with calcium. Dried figs should be eaten by athletes because they give glycine. A benefit of these glycines in figs is low glycemic index. Fig tree is used against constipation, toothache, swelling, tumors, coughs, warts, sore throat, ulcers and pyogenic abscess.
Fig is a rich source of calcium, iron, magnesium, vitamin B6 and potassium. Fig has a low fat content and high fiber content. Provides more fiber than any other fruit or vegetable. Fig has a lot of positive health effects. Fresh and dried figs are high in pectin, a soluble fiber that can lower cholesterol levels in the blood.
Fresh figs contain up to 80% water, and are one of the fruits with the highest content of natural sugar. This makes them an excellent source of energy and stimulant for the brain, making you more alert and fresher and reactions are faster.
Extends the life span
Green tea is a traditional tea of Chinese origin. One research has showed that green tea may reduce the risk of cardiovascular disease by almost a quarter, reducing risk from other diseases, and thus extends the life span. Green tea as a beverage is beneficial in the fight against acne. Facilitates digestion and helps to detoxify the body which is a great help in preventing acne. Don't drink green tea with sugar because it reduces its effectiveness.
The secret of effectiveness lies in very strong antioxidants that green tea contains. It is very successful in eliminating the harmful effects of smoking. The antioxidants in this tea twice stronger than those found in red wine which is only known for its beneficial effect of antioxidants.
Strawberries and raspberries
Vitamins C and E
Strawberries and raspberries are important sources of vitamin C, E, beta-carotene and ellagic acid, which are antioxidants. Raspberries have a beneficial effect on the lining of the stomach and intestine because they are source of dietary fiber. Recommended in the treatment of diarrhea, especially in young children in the form of syrup. They proved to be excellent as the fruit of choice for diabetics. Some studies have confirmed the medicinal properties of raspberries in prevention and treatment of malignant disease. Contains ellagic acid, which is thought to bind toxic metals and expels them from the body and inhibits the proliferation of malignant cells.
Strawberry strengthens connective tissue, protecting the joints, makes skin look younger and maintains the elasticity of blood vessels. Wild strawberry fruit is good in preventing atherosclerosis and prevention of high blood pressure. Ordinary strawberry fruit contain about 90 percent water, and a number of vitamins, minerals and antioxidants. Daily or at least frequent consumption of strawberries helps in destroying free radicals, harmful products of our organism. Anti-inflammatory and antibacterial properties due to the effects of catechins. A natural diuretic (containing potassium) and thus a slight antihypertensive.
Lentils and beans
Fibers, minerals and vitamins
Lentils and beans are full of fiber, but also minerals (potassium, phosphorus, magnesium ...) and vitamins (A, C, PP ...). Because they are low in glycemic index, nutritionists are recommending lentils and beans against weight gain.
The medicinal properties of lentils are multiple. Lentils contain a high percentage of vitamin B-complex which has a positive effect on the nervous system, and health of skin and hair, while the high iron content helps to prevent anemia. It is full of protein and fiber.
Common bean is a powerful means of lowering cholesterol and regulating blood sugar levels. Beans lower the level of LDL cholesterol, so called bad cholesterol. To avoid type 2 diabetes eat more beans. Cooked beans, especially white and red, can neutralize gastric acid and therefore reduce the symptoms of ulcer (ulcer) and impeded digestion (dyspepsia). More beans in the diet prevents the formation of stones in the gall bladder.
Onions can help us against colds, digestive problems, insect bites, and even wrinkles. Raw onion has diuretic and disinfectant properties, and helps to lower blood pressure and blood sugar levels. Cooked onion is good for regulating digestion, but has lower diuretic and antibacterial activity. It is often said that those with sensitive stomach can't eat raw onion ( I have that problem). Well, in that case there is a solution. Soak onion in cold water or olive oil, or you can just leave it cut with other vegetables for few hours. Onion is better to eat at the beginning of the meal, because then it facilitates digestion.
Onions have antioxidant power. It contains quercetin, a natural antihistamine that reduces inflammation of respiratory system and helps relieve symptoms of allergies and hay fever. Onions also contain high levels of vitamin C, which, along with quercetin, fighting against the symptoms of colds and flu. Anti-inflammatory properties help fight the pain and swelling associated with osteoporosis and rheumatoid arthritis. Onion is very rich in sulfur and has antibiotic and antiviral properties, helps clean arteries and prevents the growth of viruses and fungi.
Great for urinary tract infections
Cranberry helps to fight urinary tract infections, preventing deposition of urinary tract bacteria. Cranberries are effective for the treatment of urinary tract infections, reduction of bad cholesterol in the blood, treat ulcers, reducing the risk of heart disease and the preservation of the teeth. Cranberries are one of the healthiest fruits, and can be eaten fresh, like tea or juice.
Research of U.S. scientists shows that 3 glasses of cranberry juice a day significantly increase the level of so-called "good" cholesterol (HDL) in the blood. It is extremely rich with many protective nutrients, especially vitamins A and C, potassium and fiber. It is recommended for diabetics, while juice and cranberry tea are especially recommended for children and older people.
1 apple a day
Apples reduce the risk of cardio-vascular diseases, cancer, and even asthma. Daily consumption of apples reduces cholesterol levels in the blood. Apple is rich in pectin, a soluble fiber, which prevents the absorption of cholesterol in the intestines and stimulate the body to use fat rather than to retain them. It isn't a substitute for brushing teeth, but apples can help prevent tooth decay because it stimulates the secretion of saliva, which significantly reduces the level of bacteria in the oral cavity.
People who eat at least one apple a day have a 28 percent lower chance of developing type 2 diabetes. Apples strengthen the body's immune system and thus facilitate the fight against diseases, prevent the occurrence of gallstones. Due to the abundance of fiber, apples help with hemorrhoids and digestive problems.
Apples contain vitamins A, C and certain B vitamins, and all the above are absolutely fantastic for the overall functioning of your body. In addition, they contain calcium, zinc, magnesium and iron. So, just one apple a day can improve your health. Ripe apples contain up to 80% water. This, combined with an almost negligible level of fat, makes apples excellent fruit for everyday consumption. In order for the body to function properly, it is necessary to enter up to two liters of water a day, apples, due to the amount of water they contain, can help you with that.
Physalis (exotic fruit)
Good for immunity
With its sweet-sour taste reminds of pineapple and is very refreshing. It is eaten raw, but very tasty. Physalis fruit is rich in calcium, iron, phosphorus, carotene, vitamins B12 and C. In addition, it contains many bioactive substances, including flavonoids, alkaloids and various types of plant steroids. This herb increases immunity, "kills" many types of cancer cells and leukemia and possesses antimicrobial properties.
Strong antioxidant, antiseptic, analgesic, anticoagulant
Ginger, spicy and aromatic spice is a milenium medicine. It is proved very efficient against nausea (morning sickness in pregnancy, seasickness). This plant contains proteins, essential oils, iron, phosphorus, calcium, magnesium, manganese, folate, vitamins C and B6, gingerol, zingerone. Ginger is a strong antioxidant, antiseptic, analgesic, anticoagulant.
Because of analgesic effect it is used for centuries to reduce headache, toothache and pain caused by gallstones. Chinese medicine recommends the use of ginger in combination with other medicinal plants because it has the power to accelerate the effects of these plants.
Ginger contains substances that speed up metabolism, helps the breakdown of meat and milk in the body. It is a powerful antioxidant that improves liver function and is excellent for detoxification of the body.
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Helps with indigestion
Black turnip, which is often eaten raw, can be squeezed and taken as a juice for medicinal purposes. The traditional remedy helps with indigestion problems, because it stimulates the passage through the intestines and helps the circulation of bile. This root vegetable is rich in proteins, carbohydrates, minerals, essential oils and glycosides.
As a therapeutic tool in medicine it is used the juice of turnip. It is recommended to be used for bronchitis, cough, liver disease, sand and stones in the kidneys and bladder. It is also very good for neuralgia, diarrhea, bloating, indigestion.
Almonds, walnuts and hazelnuts
Good against bad cholesterol and cardiovascular disease
This fruit is rich in monounsaturated and polyunsaturated fatty acids, which are good against bad cholesterol and cardiovascular disease. The Canadian study showed that patients who daily eat 74 grams of almonds can reduce elevated bad cholesterol (LDL) by 9.4 percent. Eating 45 grams of nuts a day, or about half - could help to conserve memory decline with aging. Almonds can actually help to keep the weight in check, according to researchers from the American University Purdue.
Hazelnuts are great for skin renewal, says Kumud Gandhi, an expert on food. ''Hazelnuts are also full of vitamin E and essential fatty acids, which protect cells and prevent wrinkles'', says Gandhi. Hazelnuts are rich in healthy fatty acids and one of the richest natural sources of vitamin E. In addition, they contain fiber, calcium, magnesium, zinc, folic acid and biotin, which promotes heart and preserve his health.
Almonds have a lower glycemic index of all nuts, and are therefore ideal for people suffering from diabetes. They are rich with magnesium, which plays an important role in regulating blood sugar levels.
Helps with anemia
Rich in vitamin B9, which helps fight anemia, contains anticancer antioxidants : broccolin, alkaloid, and sulforaphane, which, according to U.S. study, can also protect your skin from UV rays. Broccoli contains twice the amount of vitamin C than an orange. It is a vitamin that helps the utilization of iron, preventing the occurrence of cataracts, eases the symptoms of colds and boosts the body's overall defense capability. Broccoli contains vitamin B complex, especially B3, B5 and folic acid - which supports the growth of fetal tissue.
The broccoli has a lot of potassium, which regulates high blood pressure and easily absorptive form of calcium contained in the vegetables helps development and bone health. It also contains phosphorus, iron, and chromium.
Gratest ally for our health
Garlic is a real ally of our health. Full of substances with antibiotic activity, such as sulfide acid, full of vitamins A, B and C, helps in the fight against high blood pressure, bad cholesterol, and some cancers. Best when eaten fresh and raw.
Due to its unique composition, garlic is beneficial to many diseases such as viral and bacterial infections, arthritis, cardiovascular diseases, respiratory diseases, digestive problems, parasites, and chronic fatigue.
Research confirms that regular use of garlic regulate blood pressure and cholesterol levels and blood sugar. Studies also indicate that garlic can be used as an excellent prevention against many types of cancer.
Spinach is not particularly rich in iron, but it is rich in vitamin B9, which is recommended for pregnant women. Reduces the risk of cataracts and degeneration related to age. Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folic acid, magnesium and iron.
Spinach protects against eye disease and vision loss, is good for brain function, protects against cancer of the colon, prostate and breast cancer, heart disease, stroke and dementia, lowers blood pressure, has anti-inflammatory properties and is excellent for bone health.
Spinach is packed with vitamin K (one cup of cooked spinach provides 1111 per cent of the recommended daily amount!), which builds strong bones with calcium.