Follow a healthy and balanced diet and have healthy habits It is always a good option, although it is not always easy to meet the requirements of that lifestyle. Nowadays there are many foods that are not healthy at all, for example, processed foods. And although this manufacturing policy is of interest to some economic sectors, there is a voice of alarm about how human beings feed themselves today, especially in the West.
To compensate for this setback, it is good learn about some of the most nutritious foods available so that, if we satisfy our hunger, at least it is with food that suits us.
It is of no use that we are constantly bombarded in the media about what we should eat to avoid harming our health, if they then try to sell us healthy products that in reality are not healthy. Unfortunately, the legislation allows it, and we are putting our general well-being at risk.
Luckily, many people are aware of this reality and include fresh products, fruits, vegetables, whole grains, etc., in their diet, knowing the benefits that these foods provide.
A healthy and balanced diet should consist of foods that concentrate the majority of nutrients that our body requires , both macronutrients and micronutrients. That is why experts recommend eating everything (healthy foods) to maximize the contribution of vitamins, minerals, fiber, carbohydrates, proteins and healthy fats. If you continue reading the following lines, you will discover the 14 most nutritious foods that exist Without a doubt, authentic life insurance.
First of all, if you are interested in knowing more about different healthy foods, you can read some articles that I leave below:
The most nutritious foods that exist
Not all the foods we consume are equally beneficial. But which ones have the most nutrients? In this article you can find a list of 14 superfoods that will do your health a great favor.
Watercress, like most vegetables, It is one of the most nutritious foods there is It is a low-calorie food, but it contains many nutrients: vegetable protein, fiber, vitamins A, B, C, D, E and minerals such as potassium, iodine, calcium, zinc, iron, magnesium. Watercress belongs to the same Crucifera family, like broccoli and arugula.
Watercress is native to Asia and Europe and grows spontaneously or wild near water. Among their health benefits, they are known to be hepatoprotective, anti-inflammatory, expectorant, cleansing, antiviral, antidiabetic, diuretic, antianemic and help control uric acid.
2. Liver
The liver is one of the most nutritious meats , because in addition to providing a large amount of protein, it is a great source of vitamins and minerals. For example, beef liver contains: vitamin B12, copper, vitamin A, vitamin B2, Vitamin B6, folate, selenium, phosphorus and niacin, iron and zinc.
In addition, it is excellent for preventing anemia, protecting eyesight, maintaining and developing muscle tissues and is full of properties. However, it is a product with high cholesterol content, so its consumption should be moderated.
3. Chinese cabbage
Chinese cabbage (also Chinese cabbage or bok choy) is a type of cabbage widespread in Asian countries It belongs on this list because of its large amount of nutrients. It is a food rich in Omega 3 polyunsaturated fat, beta-carotene, vitamin C, and sulfur compounds with antioxidant properties.
Among its health benefits we find: anti-cancer properties (especially breast cancer), protects against heart problems, reduces cholesterol, improves circulation and reduces high levels of homocysteine ​​in the blood (associated with thrombosis and cardiovascular accidents). ).
4. Garlic
Garlic is an amazing food. Not only can it be used to flavor thousands of delicious recipes and dishes, It’s also incredibly nutritious It is rich in vitamins C, B1 and B6, calcium, potassium, copper, manganese and selenium, but also contains allicin, a natural antibiotic.
There are many studies that discuss the benefits of garlic for our health, as data show that it reduces blood pressure and total and LDL cholesterol levels. It also increases HDL cholesterol (good cholesterol) levels, which should lead to a lower risk of heart disease. It also has an anti-cancer effect (colon and stomach) and protects against bacteria and fungi.
5. Seaweed
The sea not only contains fish and shellfish, but also massive amounts of vegetation. They are generally known as “algae” There are thousands of different plant species in the ocean, some of which are incredibly nutritious.
In fact, in many cases, they are even more nutritious than their terrestrial counterparts. Seaweed is rich in minerals such as calcium, iron, magnesium and manganese; and also contain bioactives, including phycocyanins and carotenoids. Some of these substances are antioxidants with powerful anti-inflammatory activity. In addition, this food contains iodine a mineral used to produce thyroid hormones.
6. Oysters
Oysters are also incredibly nutritious. For every 100 grams contain 6 times the recommended daily amount of zinc , and 2 times that of copper. They also provide large amounts of B12 and vitamin D, in addition to other nutrients.
7. Potatoes
Potatoes are a great source of carbohydrates, but they are also rich in nutrients. A single potato contains a large amount of potassium, magnesium, iron, copper and magnesium, as well as vitamin C and most of the B vitamins. Potatoes are also a very satiating food.
8. Dark chocolate
Chocolate lovers are in luck, because chocolate is also on this list. However, not just any chocolate is healthy. Dark chocolate consumed in moderation is a very healthy food , as it contains, for example, manganese, copper, iron, magnesium and a large amount of antioxidants. This product increases HDL cholesterol, improves brain function, improves blood flow and lowers blood pressure.
9. Blueberries
Blueberries are not only sweet and delicious, but they are very nutritious. They have a large amount of vitamins, minerals and powerful antioxidants: vitamin K, manganese, vitamin C. In addition, They are a powerful antioxidant reduce blood pressure, have an antidiabetic effect, prevent aging and improve brain function and memory.
Chard is one of the most nutritious green leafy vegetables and is very popular in the Mediterranean area. Contains folates, beta-carotene (provitamin A) and vitamin C, vitamin E, zinc, lutein, zeaxanthin, quercetin, kaempferol, and many other disease-fighting antioxidants. Most vitamins are found in the outer leaves. It is good for blood circulation and the brain.
11. Eggs
Although eggs have a bad reputation for high cholesterol, they are one of the most nutritious foods that exist. They contain selenium, vitamin B2, vitamin B12 and It is the best source of proteins with high biological value In reality, eggs help raise good cholesterol, it is important for the brain due to its high choline content and protects the eyes from macular degeneration and cataracts thanks to lutein and zeaxanthin, powerful antioxidants.
12. Spinach
Spinach is well known for its high iron content, but it also contains other minerals: calcium, potassium, magnesium, manganese and phosphorus Likewise, its vitamin content is high, as it is a food rich in vitamin A, vitamin C, vitamin E, vitamin K and different vitamins from group B (B6, B2, B1 and B9).
13. Salmon
Salmon is a very nutritious fish, as long as it is not farmed. It is well known for its contributions of protein and Omega-3 fatty acids , which are related to greater general well-being and a lower risk of many serious diseases. It also contains many vitamins and minerals, including magnesium, potassium, selenium and all B vitamins.
14. Chicory
Although this food is unknown to many, it is used in broths and salads. Its properties are numerous. Contains different vitamins, mainly C and B , tannins and is essential for the absorption of calcium or iron. Chicory acts against drowsiness, has a laxative effect, contributes to maintaining healthy cholesterol and glucose levels in the blood and is used as a remedy for acne.
