The experts of the European Association of Dietitians and Gastroenterologists have compiled a list of the most useful products. When determining the rating, experts paid attention not only to the amount of vitamins and useful microelements in these products, but also to the degree of their assimilation by the human body.
The first place is given to tomatoes. This popular vegetable is very useful for hypertension and glaucoma. Tomatoes contain a large amount of fiber, potassium and the active antioxidant lycopene – it has valuable antitumor properties.
In second place is oatmeal. It is rich in vegetable proteins, fiber and soluble dietary fiber. Eating oatmeal is an excellent way to normalize blood pressure, as well as protect the digestive tract from harmful toxins. However, nutritionists do not recommend eating oatmeal daily. Enough twice a week for breakfast. When choosing oatmeal, it is necessary to give preference to the label “Extra” – these oatmeal are made from whole grains and will be the most useful.
These fruits are very rich in vitamins A, C and E. The seeds contain omega-3 fatty acids. Doctors recommend the use of kiwi for hypertensive patients, as well as for pain in the joints. This fruit is also effective in losing weight.
The fourth place is occupied by grapes. Grapes, especially dark varieties, help slow down the oxidation processes in the body, being a protection against the appearance of malignant cells. This cabbage contains vitamins, minerals, and in a very high concentration. The content of tryptophan, lysine in broccoli can compete with beef and chicken eggs.
The fiber contained in cabbage regulates the functioning of the intestines. Broccoli also contains sulforaphane, which prevents oncology and kills bacteria that affect the development of stomach ulcers. In order for this substance to stand out from the cabbage.
it is necessary to cut the broccoli and let it stand for 40 minutes. Then you can start cooking and eating. However, it is worth remembering that most of the nutrients are lost during heat treatment, so it is not recommended to cook vegetables for more than 5 minutes.
In seventh place are the fruits of avocado. Avocado in its composition has fatty acids that make blood vessels and heart stronger, stimulate the production of “good” cholesterol. Avocados also contain phytonutrients that create a barrier to free radicals, protecting the cells of the body. Avocado is rich in a substance that lowers blood sugar, so it should be included in the diet for diabetes.
Iceberg lettuce leaves came in eighth place. They contain a huge amount of antioxidants, vitamin A, B6, C, E, K, selenium, zinc, magnesium, phosphorus, iron, calcium. A large amount of potassium is useful for the work of the heart muscle. Lettuce, spinach, arugula and other greens must be consumed fresh, as heat treatment or freezing destroys some of the beneficial vitamins and minerals.
In ninth place is garlic, which brings extraordinary benefits to the body: it lowers “bad” cholesterol, prevents the growth of bacteria, helps in the treatment of colds and viral diseases, increases the potency and activity of spermatozoa.
It is the lowest calorie of all vegetable oils. Flaxseed oil helps to remove toxins from the liver. Flax seeds contain the antioxidant thioproline, which is able to neutralize nitrates (for example, from early vegetables and fruits). And in terms of the content of unsaturated omega-3 fatty acids, flaxseed oil surpasses even fish oil.
It has a lot of protein, iodine, iron, fiber, calcium and magnesium, as well as vitamins A, C and E. At the same time, 100 g of spinach contains only 23 kcal. Despite its bland taste, spinach is popular in cooking. It is added to soups, used as a side dish, the basis for salads and stuffing for pies.
After cutting, the plant quickly loses its beneficial properties, so it is better to eat it immediately after purchase. When frozen, the shelf life of spinach increases to several months, and the amount of vitamins is preserved.
If you include these fats in your diet more often, you can increase life expectancy. In addition, fish contains a lot of potassium, phosphorus, chromium, vitamins B, PP and D. When eating salmon, the condition of the skin and hair improves, blood sugar levels normalize.
And thanks to the antioxidant astaxanthin, which is part of it, the aging process slows down. According to recent research, farmed salmon sold in supermarkets is toxic.
Bananas are well digested, satisfy hunger for a long time and quickly restore energy reserves. That is why they are good for the heart, brain and muscles. If you are used to stress-eating sweets, bananas can be an alternative.
They calm the nervous system and normalize blood sugar levels. In addition, bananas contain tryptophan. This substance is broken down into serotonin, which elevates mood and causes a feeling of happiness. Another advantage of the fruit is hypo allergenicity.
By the amount of vitamin C, sweet peppers are superior to lemons and oranges. And most of all ascorbic acid is near the stalk. Just one large pepper covers the daily requirement of rare vitamin P, which is necessary to protect the heart and blood vessels.
improve bowel function, reduce the risk of cancer and stroke. With dermatitis and anemia, bell pepper is no less useful. When choosing a pepper, pay attention to the skin of the fruit. Red fruits are considered the sweetest and healthiest, although the concentration of anti-inflammatory substances is much higher in green peppers.
Nuts are a source of antioxidants, easily digestible protein and vitamins. In addition, they contain almost all the substances necessary for healthy skin and hair.
To feel positive changes, try eating 20-30 grams of nuts daily. The most useful is considered the most affordable and popular representative of the nut family – the walnut. If you often feel low energy or stress, nuts will help restore vigor. But you should not heat them: during heat treatment, many of the beneficial properties of walnut grains are lost.