There is no food in nature that will cure all diseases: the only way to get all the components necessary for human health is to stick to a proper diet in general. We have prepared a list of foods that are distinguished by their valuable properties and are included in the diet of long-living countries.
Whether you’re in Italy, Denmark or Australia, doctors everywhere advise eating fruit. Preferably – 5-6 servings a day.
At the same time, it is important for your health that they are multicolored:
- Red (apples, pomegranates);
- Orange (oranges, mandarins, persimmons);
- Yellow (bananas, apricots, pineapples);
- Green (kiwi, pears).
They contain useful elements that everyone needs. For example, vitamins – if they are lacking, there is a deficit. We all remember that sailors, who spent months on voyages without access to fresh food, got scurvy – this disease develops precisely with a lack of “ascorbic acid”.
Frozen strawberries, apricots, cherries preserve vitamins for human health – feel free to load the freezer with seasonal products to enjoy them at any time.
Fruit is a great alternative to sweets. Science recommends them even for diabetes. The U.S. Department of Health issued dietary guidelines – they even allow sweet ones: grapes, bananas, melon and oranges. These are sources of healthy fiber, which slows the absorption of sugar and improves the microbiota of the large intestine.
How do you choose the right oatmeal? There are two options – buy whole-grain cereal – it is made from oat grains. Or take pressed flakes. And they affect human health in different ways.
Whole-grain oatmeal is the favorite breakfast of the legendary Sherlock Holmes. The product with the maximum number of bonuses: you get a coarse fiber, which will ensure a long feeling of fullness and will help not to overeat, stimulate the work of “good” microbes in the intestines and strengthen the immune system. True, you will have to cook it for about an hour.
Pressed flakes are also good, but they are less useful. They, too, have a lot of fiber, there are B vitamins, just their content is a little lower: some is lost during processing. But it is also faster to cook such oatmeal – about 25 minutes.
By the way, oatmeal is so useful that it can even be used for gastritis.
It is better not to buy instant oatmeal, as it contains practically no fiber and much sugar.
Salmon is not affordable for everyone, and we do not live on the Mediterranean coast – that’s understandable. But our task is to understand why this product is one of the “best” for health year after year and to find an alternative that is affordable in our latitudes.
Salmon is a fatty fish that is found in cold seas. The main “trump card” of salmon is its high content of long-chain omega-3 fatty acids. The human body is able to synthesize them only partially – from omega-6, but the percentage is so low that it is not enough. Deficiency of these fats increases the risk of heart and vascular diseases, rheumatoid arthritis and Alzheimer’s disease.
Omega-3s are part of brain cells. If you get them in limited amounts, you can develop depression – this problem is often due to physiological reasons, not psychological ones.
For a long time, it was believed that it is useful to take omega-3 supplements, they were prescribed by doctors – after heart attacks, strokes, heart ischemia. Many people bought them on their own and hoped it would improve their health. A 2018 study showed that none of this makes sense. Only consuming omega products has a real effect.
Salmon is also rich in vitamin D, which is necessary for normal calcium absorption and bone strength. People who live in countries with cool climates almost always face a lack of it.
Doctors recommend eating salmon 2-3 times a week. But in some countries the cost of salmon is too high and most people simply can’t afford it. But there are budget analogues, such as herring and mackerel. They are also full of valuable omega and vitamin D.
Not all saltwater fish are so useful. Some fish accumulate mercury, such as shark, tuna, and mackerel. A person with normal health will not do anything, but pregnant women are better not to eat them – they can negatively affect the future baby.
4. Lenten Meat
This is the name for low-fat meat: beef and veal. It is easy to recognize – you need to look to see that there were no fatty layers. In lean meat contains hemoglobin, your body creates from it hemoglobin to deliver oxygen from the lungs – to the cells and take away from there carbon dioxide. If you don’t have enough iron, you may become anemic. You can’t “raise” hemoglobin with leafy greens or pomegranates. Yes, they do have iron, but it is present in a different form: in the form of inorganic salts, which are less readily absorbed by the human body. Iron plays a key role in the health of women, but men should not forget about it.
Lean meat is also a source of zinc, which is involved in the creation of enzymes and complete protein.
Lenten meat is recommended to eat 1-3 times a week. It is useful to combine it with vegetables and leafy greens. On other days it is preferable to eat fish and vegetable sources of protein, such as legumes.
Veganism has been gaining popularity in recent years, which is associated with concern for the environment and animal protection. That’s right, there should be more plant foods in the diet. All the healthy food pyramids in the world are built on plant foods. But still, meat protein is necessary for humans in small quantities. Radical vegans need to plan their diets to get the extra nutrients they need. Keep in mind that if you completely eliminate a certain food group, you may find yourself deficient in certain components https://yurovskiy.net/
5. Olive Oil
This vegetable oil consists mainly of omega-9 monounsaturated fatty acids, which are necessary for the human body, help normalize the ratio of “bad” to “good” cholesterol in the blood and thus reduce the risk of atherosclerosis. These exact same fatty acids are found in rapeseed oil, which is very popular in Scandinavian countries – it is consumed in Denmark, Norway, Sweden, Iceland and Finland. And it’s also found in avocados, so feel free to spread them on toast or eat them plain – to your taste.
Keep several bottles of different oils in the kitchen and dress salads with them. This way you get a variety of fatty acids and vitamins. Flaxseed, ginger, sesame, and corn oils are very helpful.
Legumes are the key to weight loss. If you do not like beans, you can try, for example, peas or lentils. French, Spanish, and Brazilian cuisine have a whole list of recipes with these products. Beans can help to get the daily quota of fiber and at the same time to go beyond calories, which is important not only for human health, but also for slimness. Beans contain resistant starch – it takes a long time to break it down, which helps keep blood glucose levels steady.
They contain prebiotics – the favorite food of “good” bacteria in the intestines, phytochemicals and vitamins. An important advantage of beans is their high protein content.
Beans can be cooked as a separate dish, served as a side dish, made from mashed potatoes, cutlets, added to a salad or make soups with its help even more useful.
Soak legumes before cooking – for an average of 10 hours and be sure to drain the water. This will help remove chemical compounds that can cause bloating, gas and other unpleasant symptoms.
7. Wholemeal Bread
This kind of bread has been eaten since our ancestors, it was said about it “bread is the head of everything.” It contains 70% more crude fiber than bread of the highest grade. Dietary fiber helps normalize cholesterol levels in the blood, inhibits the absorption of carbohydrates, stimulates intestinal peristalsis and reduces the risk of constipation and generally improves health.
The caloric value of whole wheat bread is on average 30% lower than that of ordinary bread. At the same time contains a full set of B vitamins, which are necessary for the functioning of the human nervous system.
Bread made from whole wheat flour is an invention of the 20th century. Grains of wheat and rye were peeled from the shell in order to extend the shelf life and avoid the formation of mold during storage. During processing, almost all vitamins are destroyed. Therefore, refined flour is not very healthy.
Whole-wheat products are recommended to everyone, except in a few cases. Their quantity should be limited with gluten intolerance – but only 1% of people have this problem. And also – in irritable bowel syndrome. IBS – diagnosis is an exception, it is put only in cases where a more exact cause of unpleasant symptoms has not yet been found. There are still a number of cases when it is not worth it to pile on whole grains – if you have discomfort in the intestines or stomach, it is better to consult a specialist.
Choose to your taste: cauliflower, white cabbage, broccoli and kohlrabi. Each option contains a complex of health benefits that reduce the risk of cancer: sulforaphane, vitamin C, histidine. In general, the development of cancer is a much more complex mechanism than we are used to thinking, it is insufficiently studied and requires expensive research. Plant foods are known to contain thousands of chemical compounds that create synergies and help the human body protect cells from failure. Science speaks in favor of consuming cabbage – this product has not only antioxidants, but also prebiotics, fiber, and vitamins. At the same time there are few calories.
Sauerkraut is useful – during fermentation probiotic bacteria are formed, which improve intestinal microflora.
With gastric and duodenal ulcers, sauerkraut is not recommended.
Nuts contain minerals that are essential for human health: magnesium, manganese, selenium, vitamin E. It is better to choose unroasted nuts, as they retain more valuable components – optimally in a vacuum pack. You can make a mix of cashews, hazelnuts, walnuts, almonds and Brazil nuts. You shouldn’t get carried away with nuts – their caloric value exceeds 500 kcal. A handful of 5-10 pieces is quite enough.
“Soy sausage” – most people associate soy products with something not very healthy. But in Okinawa, where life expectancy is higher than in other parts of the world, they don’t think so. Soy is part of the traditional diet of the locals, and it is used to make tofu, a vegetable curd. Of course, human life expectancy is related to many factors, however, scientists speak in favor of soy. Among women on this island almost do not occur breast cancer. Science attributes this to the high content of isoflavones in soy, which are special compounds that can inhibit the development of hormone-dependent types of cancer.