best foodshealthy foods


And it is true. And that is why people often make attempts to switch to proper nutrition. However, apples, bananas and vegetable salads are few. Why? Because everything needs to be approached from a reasonable point of view.

Therefore, in order to keep yourself and your figure in good shape, as well as maintain health, we suggest you include the following products in your diet, which we have divided into male and female groups.


Almonds contain a lot of protein, fiber and vitamin E. They are very good for the heart, digestive system and skin. In addition, almonds contain healthy unsaturated fats.

Olive oil

Olive oil is rich in monounsaturated fats, which are very good for the heart. Substitute olive oil for other fats and you may be able to reduce your risk of heart disease.

Also, black beans are rich in complex carbohydrates, from which the body will extract energy for a long time. Like meat, black beans are full of protein. However, unlike meat, they do not contain saturated fats.

Why black beans? They contain the most fiber compared to other legumes.


Everyone knows that milk is healthy. But not everyone knows that our body reacts negatively to the lack of milk.

Of course, you do not need to absorb milk in liters, a glass a day will be enough.


Beef is not only rich in amino acids that contribute to muscle building, but also contains a lot of iron and zinc, and these components are important for the circulatory system.


Tomatoes rightfully take their place on our list. And all this thanks to only one substance – lycopene.

This powerful antioxidant (which is what gives tomatoes their red color) helps fight a number of diseases, including prostate cancer.

By the way, the nutritional properties of tomatoes increase during heat treatment. So we advise you to cook them, and not just eat them raw.

Lycopene increases its properties when heated. Drink tomato juice, grill tomatoes or make sauces out of them.


Bladder cancer is one of the most common cancers (5th among men and 12th among women).

Studies show that broccoli, as well as cauliflower, Brussels sprouts, cabbage, and bok choy, help reduce the risk of cancers, including bladder cancer.

These vegetables are rich in cancer-fighting compounds such as sulforaphane and other isothiocyanates, which not only flush out carcinogens (especially those produced by roasting meat), but also repair damaged cells that can cause tumors to form.

Fortunately, a small change in diet will help here. Reducing salt intake to lower blood pressure is a well-known fact.

Here, foods rich in this element will come to the rescue: potatoes, bananas and raisins. Baked potatoes are especially rich in potassium – more than 1000 mg per tuber.

Pumpkin seeds

In terms of men’s health, pumpkin seeds are useful for their high levels of zinc. It helps the body fight pathogens and regulates the sebaceous glands.


Calcium is a key nutrient in the prevention of osteoporosis. Yogurt and milk will certainly help too, but not everyone likes them in quantities that need to be consumed daily.

And here the best choice would be parmesan – it contains more than 300 mg of calcium per 100 g. For comparison: there are about 200 mg of calcium in cheddar, and we need a whole thousand a day.

It helps to reduce the risk of developing heart disease by 46%: it prevents cells from sticking together and forming plaques that clog arteries.


Low-calorie lentils contain 30% of the daily value of iron per 250 ml of cooked product.
About 12% of young women are anemic due to low iron levels, and this reduces overall performance and brain activity.


Like men, broccoli is good for women due to its high content of vitamin C, which is important for collagen production. In short, broccoli is a great way to maintain youth and beauty.


These greens are rich in vitamin K, contain calcium and magnesium – a tandem that helps strengthen bones, which is especially important in age.

Spinach also contains a salt of folic acid, vitamin B, which is very important for bearing children.

European studies have shown that people who ate 45 g of dark chocolate per day for 2 weeks, the body produced less cortisol (stress hormone), and they felt more energetic.

One study showed that women who ate as little as 10 grams of fresh mushrooms per day (one button mushroom) had a 64% lower risk of developing breast cancer.

Other studies show that mushrooms help reduce the effects of aromatase (a protein that promotes estrogen production), a major factor in breast cancer.

Age-related macular degeneration (destruction of the yellow spot of the retina) and cataracts are the main causes of vision loss. However, foods rich in lutein, zeaxanthin, and vitamin C (bell peppers, for example) help keep your eyes healthy.

A glass of chopped red, yellow, or orange peppers contains almost double your daily vitamin C, 116 micrograms of lutein, and 562 micrograms of zeaxanthin.

As with men, tomatoes are important for women because of their lycopene content.

Take a generous portion of cherry tomatoes, drizzle with olive oil, sprinkle with garlic, salt and pepper and roast in the oven. Use as a garnish.

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