Healthy foods are those that help improve your overall health. They have a positive effect on the brain, help maintain normal body weight, strengthen the cardiovascular system.
You should always watch your diet. Useful products can be bought at the market and in the supermarket, ordered at home.
For example, when losing weight, some of them contribute to weight loss, while others, on the contrary, add extra pounds. A properly composed menu will speed up metabolic processes and prevent the accumulation of visceral fat. We have compiled a list of universal vegetables and fruits that are suitable for absolutely everyone (provided there is no individual intolerance).
It is rich in vitamins C and A, it is high in folic acid, which is necessary for maintaining heart health.
To get the maximum benefit from the product, it is necessary to eat it after heat treatment. Steamed spinach is best. This allows you to save all the vitamins and minerals in it, and also contributes to better absorption of calcium.
Spinach can be added to soups, made into protein shakes, combined with pasta and other vegetables. To give the product a rich taste, it is seasoned with garlic, olive oil, pepper, lemon juice.
Mustard greens are rich in vitamins. When steamed, just one cup of the product can cover the daily need of the body for the following substances:
The product is a source of glucosinolates, which have the ability to fight various diseases. In a review presented in the journal Current Pharmaceutical Design, it was noted that glucosinolates not only protect the body from cancer, but can also be used to treat it [1].
Leaf cabbage is rich in vitamin A, phosphorus, and B vitamins. There is twice as much ascorbic acid in it as in spinach, so it takes pride of place in the list of healthy foods.
A study published in the journal JRSM Cardiovascular Disease found that eating kale and other cruciferous vegetables daily can significantly reduce the risk of developing cardiovascular disease. It is no secret that they are the leading cause of death worldwide [2].
Kale is delicious on its own. You can diversify the diet by eating it with eggs, vegetables and preparing smoothies and juices from it.
Watercress is a source of folic acid, which helps in weight loss. A study published in the British Journal of Nutrition found that people with high levels of folic acid lost weight 8.5 times faster than people with low folic acid levels. At the same time, all subjects adhered to the same diet [3].
In another study, it was found that sufficient intake of folic acid in the body reduces the risk of developing breast cancer [4]. In addition to watercress, asparagus, spinach and papaya are sources of vitamin B9.
Dried tomatoes are a source of lycopene, which is a powerful antioxidant. Numerous studies have found that lycopene prevents the development of cancer of the prostate, skin, stomach, bladder, and coronary artery disease [5].
This portion allows you to block the daily need for potassium by 75%. It is no secret that it is the main trace element that allows you to maintain heart health and helps restore tissue. In addition, sun-dried tomatoes can make up for the deficiency of vitamins A and K.
The product can be used as a delicious pizza topping. Tomatoes are often added to salads and consumed in their pure form.
The artichoke contains 2 times more fiber than cabbage. In an average vegetable, it contains about 10.3 g, which allows 40% to cover the daily requirement of women for dietary fiber.
It is known that the hunger hormone ghrelin is actively suppressed if the body receives enough protein and fiber. The artichoke is able to satisfy both of these needs. It can be eaten as an independent dish, added to salads with cheese and tomatoes, seasoned with various sauces and oils, combined with your favorite herbs.
One cup of green peas contains 8 times more protein than the same serving of spinach. Eating this amount of peas in food allows you to 100% cover the body’s daily need for vitamin C and support the immune system.
Green peas can be added to salads, cook scrambled eggs and other dishes with it, due to which they will only become healthier.
Pepper contains a special compound – dihydrocapsiat, which, when ingested, speeds up metabolism and stimulates weight loss. Sweet red and green peppers are rich in vitamin C. One cup of the product contains up to 3 daily doses of this substance. Its entry into the body makes it easier to overcome stressful situations, as it counteracts the production of cortisol, one of the culprits for the accumulation of fat at the waist [6].
Broccoli is a product for the prevention and treatment of prostate, breast, lung, and skin cancer. Scientists believe that the phytonutrient sulforaphane contained in them stimulates the production of testosterone and prevents weight gain [7].
Broccoli is rich in vitamin C. One cup of inflorescences is enough to cover the daily requirement of the body by 100%.
However, broccoli should be used with caution by people with sensitive intestines, as the product can cause excessive gas formation.
