The most useful foods for the human body

A healthy and balanced diet is the key to good human health. A daily intake of a full range of nutrients, vitamins, and minerals affects endurance and well-being. When compiling a diet, it is necessary to take into account the energy value of food and its benefits for the body. The selection of products is carried out individually, taking into account allergic reactions. The most useful are vegetables, meat, and dairy products.

Vegetables

Vegetables and fruits have a good energy value and contain the nutrients necessary for normal metabolism. It is a great source of vitamins A, C, E, K, magnesium, iron, calcium, and zinc. Dietary fiber has a beneficial effect on the functioning of the gastrointestinal tract, and the prevention of cancer.

Carrot

This vegetable is rich in vitamin groups PP, C, E, K, and carotene. The body transforms the substance into a low molecular weight compound A, which improves vision. Carrot activates the immune system and the production of bile.

Tomatoes

A representative of the nightshade family contains vitamins C, B9, and K. It is a rich source of the antioxidant lycopene, which affects the reduction in the likelihood of developing heart disease and cancer. The daily dose is 2 tablespoons of the finished paste.

Onion and garlic

Onions reliably protect against colds. Phytoncides perfectly resist viruses and microbes in the upper respiratory tract. A natural antibiotic can destroy tuberculosis bacilli. Garlic has many medicinal properties due to the presence of allicin. The sweetest vegetable in the world can lower cholesterol and blood pressure.

Fruits and berries

Science has proven that regular fruit consumption reduces the risk of developing coronary disease and diabetes by 7%. Blood vessels become more elastic. This is an excellent blood pressure regulator.

Citruses

Citruses contain a lot of vitamin C and flavonoids. Antioxidants are an excellent prophylactic against cancer, diseases of the cardiovascular type. Lemon effectively lowers cholesterol, which is good for the heart. Natural acid is used in the treatment of urolithiasis.

Orange is rich in vitamin groups C, B, fiber, thiamine, and folic acid. The fruit prevents the formation of kidney stones and reduces the likelihood of a stroke.

Banana

Banana is a source of potassium. The mineral is especially important for the normal functioning of the heart. With regular use of tropical fruit, the risk of developing hypertension, osteoporosis, and urolithiasis is reduced. The presence of pectin and carbohydrates ensures normal blood sugar levels.

Raspberries

The berry contains a lot of vitamins C, K, fiber, manganese, and polyphenol. Antioxidant reduces the likelihood of developing cardiovascular disease, and diabetes. Raspberry jam is especially appreciated for the prevention of colds.

Legumes

Legumes contain up to 40% protein, which is necessary for building muscles, synthesizing collagen, hormones and maintenance of other vital processes in the human body. In addition, legumes are a source of B group vitamins, fiber, folic acid and antioxidants. Legumes help to remove cholesterol and are suitable for diet as they are low fat products.

Soy

Soy contains isoflavone, which prevents cancer, and lecithin, which participates in fat metabolism. Includes B, E and D vitamins. In addition, soy is easily digested by the body, so it is suitable for people suffering from gastrointestinal problems. Although it is certainly a healthy product, it should be consumed in small quantities, as its overabundance can provoke hormonal disruption or slow down normal children’s development.

Lentils

The tryptophan contained in lentils contributes to the production of serotonin, which has a positive effect on the nervous system and ensures healthy sleep. Folic acid which lentils also includes is essential for the normal growth of the child. B group vitamins and macro nutrients such as magnesium, potassium, phosphorus and calcium provide good reproductive and thyroid function, as well as healthy skin, nails and hair.

Chickpea

Iron contained in chickpeas Improves blood quality and fights hemoglobin deficiency. The methionine helps to reduce symptoms of depression and stress and can work as a preventive measure against liver obesity. Chickpeas also contain polyunsaturated fat, vitamin A, C, B1, B6 and selenium, which will help keep the skin young and healthy.

Nuts

Nuts are an excellent additional source of protein, fats, macro and micro nutrients. It is proven that the substances contained in them have a positive effect on brain function. This is a great advantage that this product is very convenient to take with you as a snack.

Cashew

A distinctive feature of cashews is their antibacterial effect, so these nuts are recommended to use for the prevention of tooth decay, as well as for prevention of cold.

In addition, cashews fill the human body with vitamins A, B1, B2, B6, E while potassium and iron contained in these nuts are strengthening the heart muscle.

Please note that cashews require heat treatment, which will neutralize the cardol contained in the product.

Almonds

To get enough of the nutrients contained in almonds, a person needs only 4-5 nuts a day.

This nut significantly improves cognitive function and brain activity due to its high tocopherol content.

The fatty acids that almonds include prevent blood glucose overload. Moreover this product is often consumed by athletes as it can relieve joint pain.

Fish, eggs

Useful fish is represented by salmon, tuna, and flounder. The composition of such meat includes vitamins A, B, and D, magnesium, selenium, phosphorus, folic acid. Food improves the activity of the central nervous system and the functioning of the liver and intestines.

Quail eggs contain vitamins A, B1 and B2. The natural product is rich in phosphorus, potassium and several biologically active substances. Its nutritional value is several times higher than chicken.

Dairy products

The most useful is goat’s milk, which has a beneficial effect on the functioning of the digestive system, and immunity. The natural product is especially rich in vitamin B12. The cobalt compound has a healing effect on metabolic processes in the body.

The regular use of fermented baked milk, kefir affects the improvement of the gastrointestinal tract and kidneys. The composition of such products includes many micro and macro elements, vitamin groups A, B, C and PP.

Cereals

For everyone, energy-rich food is especially important, which will be easily absorbed by the body. The most useful is oatmeal and wheat groats of any grinding. These are excellent sources of slow carbohydrates, coarse fibers and B vitamins. The optimal amount of such food in the daily diet should not exceed 49.9%. It is best to consume such dishes in the morning.

Human diet plays a significant role in life activity, health and general well-being. Therefore, the choice of food should be approached responsibly. Healthy food is not only a source of energy, but also a storehouse of vitamins, micro and macro elements.