The Most Useful Foods For Health: Food For Every Day, How To Combine Foods Correctly

Healthiest Foods

Our health is what determines our well-being and what we should always pay attention to. Of course, it is made up of many factors: good sleep, physical activity, daily routine, the amount of water you drink, the absence of deficiencies, the optimal functioning of the gastrointestinal tract. In order to have a lot of energy and feel good - we must support each of these areas. At the same time, any changes should be introduced gradually, without sudden global changes - it will be much easier for you and your body to cope, which means that the results will be better. Introduce healthy habits better in small steps, one after another - giving the body time to rebuild.

If at the moment you are not ready to exclude harmful foods from your diet and are just going to go to a nutritionist for a detailed consultation, you can start the change now. Start by adding healthy foods to your diet. Focus not on limitations, but on the benefits that you can give the body through nutrition. To make it easier for you, we have prepared information on the main useful products for health.

Useful products for health:

Here are some of the healthiest nuts:

1. Almond

   Contains a large amount of nutrients, including: magnesium, vitamin E, iron, calcium, riboflavin.

   One 2019 meta-analysis found that eating almonds significantly lowered total cholesterol levels. https://pubmed.ncbi.nlm.nih.gov/31243439/

    

2. brazil nuts

   One of the healthiest nuts, they are an excellent source of both protein and carbohydrates. They contain large amounts of vitamin B-1, vitamin E, magnesium and zinc. They are high in selenium. Selenium is a vital mineral for maintaining thyroid function and is also an excellent antioxidant.

   One study shows that one serving of Brazil nuts significantly lowers bad LDL cholesterol and increases good HDL cholesterol.

   Study: A Single Consumption of High Amounts of the Brazil Nuts Improves Lipid Profile of Healthy Volunteers

    

3. Hazelnut

   It is an excellent source of manganese and copper and many other essential micronutrients. Hazelnuts are one of the healthiest nuts in terms of reducing the risk of heart disease. A study published in the European Journal of Clinical Nutrition found that eating hazelnuts can help increase blood levels of vitamin E. https://pubmed.ncbi.nlm.nih.gov/20877394/

    

    

4. macadamia nuts

   Especially rich in healthy fats, as well as nutrients such as manganese and thiamine. One study found that short-term consumption of macadamia nuts reduced markers of oxidative stress and inflammation in 17 patients.

   Study: Macadamia nut consumption modulates favorably risk factors for coronary artery disease in hypercholesterolemic subjects

    

5. Walnuts

   Excellent sources of protein, manganese, copper, magnesium and vegetable omega-3 fatty acids that help reduce inflammation and reduce the risk of disease. Some animal studies have shown that walnuts can improve brain function. For example, a 2011 animal study found that giving rats walnuts resulted in significant improvements in their learning and memory.

   Research: Effects of walnuts (Juglans regia) on learning and memory functions

   In addition, walnuts are good for heart health by lowering cholesterol and blood pressure.

    

Legumes are an excellent source of important nutrients, including a wide range of vitamins and minerals. While the exact nutrient profile may vary for specific species, most are high in folic acid, manganese, iron and magnesium, as well as a number of other key micronutrients. In addition, legumes are an excellent plant source of protein and fiber, which are very important for many aspects of health.

Avocados differ from most fruits by being high in healthy fats instead of carbs. It is not only tasty, but also high in fiber, potassium and vitamin C.

Blueberries are a great carbohydrate option and one of the most powerful sources of antioxidants in the world.

Very nutritious and low in both carbohydrates and calories. It is also rich in vitamin C, fiber and manganese.

They are one of the most nutritious foods on the planet. They were previously demonized for their high cholesterol content, but new research shows they are perfectly safe and healthy.

Chia seeds are one of the most nutrient-dense foods on the planet. One serving (28 gr.) Contains 11 gr. fiber and significant amounts of magnesium, manganese, calcium and various other nutrients.

This is a small oily fish that is one of the most nutritious foods. They boast significant amounts of most of the nutrients the body needs.

TOP 10 useful products for women

Iron deficiency is a problem for many women, which is why it's important to eat iron-rich foods on a regular basis, and that's why they're on our list of healthy foods for women.

Iron deficiency can cause anemia and lead to symptoms such as fatigue. Menstruating women who do not consume iron-rich foods are at particularly high risk of deficiency. Fortunately, there are many good foods to help meet your daily iron needs.

1. Meat by-products

   Extremely nutritious. Includes the liver, kidneys, brains, and heart, all of which are high in iron. For example, a 100-gram serving of beef liver contains 6.5 mg of iron, or 36% of the daily value. Meat offal is also rich in protein and B vitamins, copper and selenium. Liver is especially rich in vitamin A. What's more, organic meats are among the best sources of choline, an important nutrient for brain and liver health.

   https://pubmed.ncbi.nlm.nih.gov/19906248/

    

2. Pumpkin seeds

   A 28-gram serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the daily value. In addition, pumpkin seeds are a good source of vitamin K, zinc and manganese. They are also among the very best sources of magnesium, which many of us lack. One 28-gram Serving Provides 40% of the Daily Value for Magnesium

   https://pubmed.ncbi.nlm.nih.gov/25540137/, https://pubmed.ncbi.nlm.nih.gov/15223977/

    

3. Quinoa

   One cup (185 g) of cooked quinoa provides 2.8 mg of iron, which is 16% of your daily value. Plus, quinoa is gluten-free, a good choice for people with celiac disease or other forms of gluten intolerance. Quinoa also contains more protein than many other grains and is rich in folate, magnesium, copper, manganese and many other nutrients. In addition, quinoa has more antioxidant activity than many other grains. Antioxidants help protect cells from free radical damage.

   https://pubmed.ncbi.nlm.nih.gov/23057788/

    

4. Spinach

   Provides many health benefits while minimizing calories. 100 grams of raw spinach contains 2.7 mg of iron, or 15% of the daily value. Although it is a non-heme iron that is not well absorbed, spinach is also rich in vitamin C - which is important, as vitamin C significantly increases iron absorption.

    

   Spinach is also rich in antioxidants called carotenoids, which reduce the risk of cancer, reduce inflammation and protect the eyes from disease. Eating spinach and other leafy greens with fat helps the body absorb carotenoids - so pairing healthy fats like olive oil with spinach is a good idea.

   https://pubmed.ncbi.nlm.nih.gov/21384253/, https://pubmed.ncbi.nlm.nih.gov/15277161/

    

5. Fish

   Rich in iron, protein and omega-3 fatty acids, fish is a great nutritional addition to your diet.

   According to a 2012 study, omega-3s can reduce the intensity of menstrual pain. The subjects who took the omega-3 supplements found that their pain was reduced enough that they could reduce the amount of ibuprofen they were taking. A 2014 study found that omega-3s can also reduce depression. For those who experience mood swings during their period, omega-3s may be helpful.

   Study: Omega-3 Fatty Acids and Depression: Scientific Evidence and Biological Mechanisms

    

6. nuts

   We have already discussed the benefits and composition of nuts, here we just recall that Most nuts are rich in omega-3 fatty acids and are an excellent source of protein. They also contain magnesium and various vitamins. In addition, snacking on nuts will help reduce cravings for sugary and unhealthy foods.

    

1. Quality dark chocolate

   Delicious and healthy snack - dark chocolate is rich in iron and magnesium. A 100-gram bar of 70-85% dark chocolate contains 67% of the recommended daily intake of iron and 58% of magnesium.

   A 2010 study found that magnesium reduced PMS symptoms.

   Study: Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome

   According to a 2015 study, people with magnesium deficiency were more likely to have severe PMS symptoms.

   Study: The Association between the Risk of Premenstrual Syndrome and Vitamin D, Calcium, and Magnesium Status among University Students: A Case Control Study

    

2. Turmeric

   Turmeric is known as an anti-inflammatory spice, and curcumin is its main active ingredient. A 2015 study looked at the effects of curcumin on PMS symptoms and found that people who took curcumin had less severe symptoms.

   Study: Curcumin attenuates severity of premenstrual syndrome symptoms: A randomized, double-blind, placebo-controlled trial

    

3. Ginger

   A warm mug of ginger tea may improve some menstrual symptoms. Ginger has anti-inflammatory effects that can soothe aching muscles. Ginger can also reduce nausea. https://www.tandfonline.com/doi/full/10.1080/14767058.2017.1344965

   However, do not consume too much ginger: consumption of more than 4 grams in one day can cause heartburn and stomach pain.

    

4. Broccoli

   Broccoli is incredibly nutritious. 1 cup (156 grams) of cooked broccoli contains 1 mg of iron, which is 6% of your daily value. What's more, a serving of broccoli also contains 112% of the Daily Value for vitamin C, which helps your body absorb iron better.

    

   The same serving size is rich in folic acid and provides 5 grams. fiber, as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower and Brussels sprouts. Cruciferous vegetables contain indole, sulforaphane, and glucosinolates, which are plant compounds believed to protect against cancer.

   https://pubmed.ncbi.nlm.nih.gov/12094621/

    

The most useful products for men

1. Tomatoes

   Some fruits and vegetables, including tomatoes, contain a powerful antioxidant called lycopene. Some research suggests that a diet high in lycopene may help reduce the risk of prostate cancer. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616444/

   In a review of 24 studies, the researchers suggested that men who ate more tomatoes were less likely to develop prostate cancer.

   Study: Lycopene/tomato consumption and the risk of prostate cancer: a systematic review and meta-analysis of prospective studies

   Lycopene can reduce cell damage and slow down the production of cancer cells - it is an antioxidant that protects cells from damage. There are many ways to include tomatoes in your diet. Here is some of them:

   • tomato paste;

   • Sun-dried tomatoes;

   • tomato juice;

   • adding to salads;

   • omelet with tomatoes.

    

2. Pomegranate

   Pomegranates are a rich source of antioxidants. Pomegranate juice even has a superfood reputation due to its high levels of antioxidants. Antioxidants may help prevent chronic diseases associated with oxidative stress. Test-tube and animal studies show that pomegranate juice and extract inhibit the production of some prostate cancer cells, but more human studies are needed at this time.

   Study: Pomegranate and Its Components as Alternative Treatment for Prostate Cancer

    

3. Fish

   Polyunsaturated fats, including omega-3 and omega-6, are essential fatty acids found in food and cannot be synthesized by the body. The traditional Western diet is high in omega-6 fatty acids, but not so much in omega-3s. Having a balance of omega-3 and omega-6 fatty acids is associated with better health outcomes.

    

   Several reviews have reported that while there is a possible association between a higher intake of omega-3 fats and a lower risk of high-grade prostate cancer and mortality, more research is needed, especially human studies.

   Study: Fish-Derived Omega-3 Fatty Acids and Prostate Cancer: A Systematic Review

   Good fish options for men would be:

   • salmon;

   • herring;

   • mackerel;

   • sardines;

   • trout.

    

4. Legumes and soybeans

   Legumes are a food group that includes beans, peanuts, and lentils. Legumes contain biologically active plant compounds known as phytoestrogens. Isoflavones are one such phytoestrogens. One review found that people who consumed the most phytoestrogens had a 20% lower risk of developing prostate cancer than the group with the lowest intake.

   Study: Phytoestrogens and risk of prostate cancer: a meta-analysis of observational studies

   The anticancer effects of phytoestrogens may be due to their antioxidant properties and influence on hormonal regulation and cell death. While there is still a need for more conclusive research, some studies have linked soy isoflavones to a reduced risk of prostate cancer.

   Study: Soy Isoflavones and Prostate Cancer: A Review of Molecular Mechanisms

    

The healthiest fruits and vegetables

Fruits are not only a charge of bright taste and energy - it is also useful, the main thing is to know the measure and not overdo it with their quantity.

The healthiest fruits:

1. Grapefruit

   It is one of the healthiest citrus fruits. It is a good source of vitamins and minerals and is known for its ability to aid in weight loss. For example, in a study done on 91 people, those who ate half a fresh grapefruit before meals lost 1.3 kg more weight than those who did not. In the same study, the grapefruit group had a significant reduction in insulin levels and reduced insulin resistance. In addition, eating grapefruit has been shown to lower cholesterol levels and help prevent kidney stones.

   Study: The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome

    

2. pineapples

   Among tropical fruits, pineapple is a superstar. One cup (237 ml) of pineapple provides 131% of the daily value of vitamin C and 76% of manganese. Pineapple also contains bromelain, a mixture of enzymes known for their anti-inflammatory and protein-digesting properties. Test-tube and animal studies show that bromelain may help protect against cancer and tumor growth.

    

3. Apples

   Not only popular, but also incredibly nutritious. They are high in fiber, vitamin C, potassium, vitamin K, and B vitamins. Research shows that the antioxidants found in apples may promote heart health and reduce the risk of type 2 diabetes, cancer, and Alzheimer's disease.

    

   Another notable health benefit of apples is their pectin content. Pectin is a prebiotic fiber that feeds the good bacteria in the gut and helps improve digestion and metabolic health.

   Study: Apples and cardiovascular health--is the gut microbiota a core consideration?

    

4. Lemons

   A very healthy citrus fruit known for its high content of vitamin C. They may be especially beneficial for promoting heart health due to their ability to lower blood lipids and blood pressure. Based on results from animal studies, it is suggested that the plant compounds found in lemons may help prevent weight gain.

   Study: Citrus flavonoids and lipid metabolism, Effect of citrus flavonoids, naringin and naringenin, on metabolic syndrome and their mechanisms of action

    

5. oranges

   One of the most popular and nutritious fruits in the world. Eating one medium orange will provide significant amounts of vitamin C and potassium. They are also a good source of B vitamins such as thiamine and folic acid. The plant compounds in oranges are responsible for most of their health benefits. These include flavonoids, carotenoids, and citric acid. For example, citric acid may reduce the risk of kidney stones.

   https://pubmed.ncbi.nlm.nih.gov/17699358/

    

The healthiest vegetables:

1. Carrot

   Carrots are rich in vitamin A - providing 428% of the daily recommended value in just one cup (128 grams). It contains beta-carotene, an antioxidant that gives carrots their bright orange color and helps prevent cancer. In fact, one study found that for every serving of carrots per week, participants' risk of developing prostate cancer was reduced by 5%. Another study found that eating carrots can also reduce the risk of lung cancer in smokers. Compared to those who ate carrots at least once a week, smokers who didn't eat carrots were three times more likely to develop lung cancer.

   Study: Physical quality and carotene content of solar-dried green leafy and yellow succulent vegetables , Dietary carrot consumption and the risk of prostate cancer , Carrots, green vegetables and lung cancer: a case-control study

    

2. Brussels sprouts

   Like broccoli, Brussels sprouts are in the cruciferous vegetable family and contain the same health-boosting plant compounds. Brussels sprouts also contain kaempferol, an antioxidant that may be particularly effective in preventing cell damage.

   One animal study showed that kaempferol protects against free radicals that cause oxidative damage to cells and contribute to the development of chronic diseases. Brussels sprouts can also help boost detoxification.

    

   One study found that eating Brussels sprouts resulted in a 15-30% increase in certain specific enzymes that control detoxification, which may reduce the risk of colorectal cancer. In addition, Brussels sprouts are very rich in nutrients. Each serving is high in many vitamins and minerals, including vitamin K, vitamin A, vitamin C, folic acid, manganese, and potassium.

   Study: Effects of brussels sprouts and their phytochemical components on oxidative stress-induced neuronal damages in PC12 cells and ICR mice , Effects of consumption of Brussels sprouts on intestinal and lymphocytic glutathione S-transferases in humans

    

3. Cale

   Like other leafy vegetables, kale is well known for its health benefits, including nutrient density and antioxidant content. A cup (67 g) contains a large amount of B vitamins, potassium, calcium and copper. It also fulfills your entire daily requirement for vitamins A, C, and K. Due to its high antioxidant content, kale may also be beneficial for promoting heart health.

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   In a 2008 study, 32 people with high cholesterol drank 150 ml of cabbage juice daily for 12 weeks. By the end of the study, HDL cholesterol increased by 27%, LDL cholesterol decreased by 10%, and antioxidant activity was increased. Another study found that drinking cabbage juice can lower blood pressure and may be helpful in lowering cholesterol and blood sugar levels.

   Study: Kale juice improves coronary artery disease risk factors in hypercholesterolemic men, The effect of glutathione S-transferase M1 and T1 polymorphisms on blood pressure, blood glucose, and lipid profiles following the supplementation of kale (Brassica oleracea acephala) juice in South Korean subclinical hypertensive patients

    

4. Green pea

   Considered a starchy vegetable, it has a higher amount of carbohydrates and calories than non-starchy vegetables and can affect blood sugar levels if consumed in large amounts. However, green peas are incredibly nutritious.

   One cup (160 g) of boiled green peas contains 9 g of fiber, 9 g of protein, and vitamins A, C, and K, riboflavin, thiamin, niacin, and folic acid. Due to their high fiber content, peas support a healthy digestive system by promoting regular bowel movements.

   In addition, peas are rich in saponins, a group of plant compounds known for their anti-cancer effects. Research shows that saponins can help fight cancer by reducing tumor growth and inducing cell death in cancer cells.

   Study: Metabolic and functional diversity of saponins, biosynthetic intermediates and semi-synthetic derivatives, Chemical study and medical application of saponins as anti-cancer agents

    

5. Sweet potato

   Sweet potatoes stand out for their bright orange color, sweet taste, and impressive health benefits. One medium contains 4 grams of fiber, 2 grams of protein, and good amounts of vitamin C, vitamin B6, potassium, and manganese. It is also rich in vitamin A in the form of beta-carotene. In fact, one sweet potato provides 438% of your daily vitamin A needs. Beta-carotene intake has been linked to a significant reduction in the risk of several types of cancer, including lung and breast cancer.

   https://pubmed.ncbi.nlm.nih.gov/8271280/

    

What foods should you eat every day

To switch to a more complete diet, add at least one product from our lists to your diet every day and you will already benefit the body. Make sure your diet contains foods from different categories:

• Vegetables - the more variety, the better! Add fantasy, colors, try new things.

• Greens - frozen or fresh, the main thing is that it be in the diet. Add to any meal, to salads. Train yourself to add some source of greens to every meal. Variety is also very helpful here.

• Complex carbohydrates. Use a variety of cereals in your diet, give preference to long-cooked cereals.

• Quality proteins. Eat fish, seafood, meat and eggs regularly. In addition to animal sources of protein, add vegetable sources such as legumes, seeds, nuts.

• Quality fats. You can say the basis of any diet. By adding fats to every meal, you provide yourself with a long satiety and good mood. Avocados, nuts, seeds, oils (unrefined olive, coconut, flaxseed), ghee oil - take your pick. Fats do not need to be afraid, you just need to choose high-quality sources - then they will only benefit the body.

How to combine and consume foods for a healthy diet

Breakfast: protein + fats + fiber * You can add a small amount of carbohydrates.

• omelet with coconut milk with vegetables, chickpea pancakes with herbs, red fish.

• ghee omelette with spinach and red fish, a salad of sliced ​​​​avocado, sprouts and a mixture of herbs, dressed with olive oil.

• coconut pancakes with chicken fillet, tomatoes and arugula, fermented cabbage, berries.

Dinner:

Substantial and varied. Ideal formula: 1/3 plate fiber - vegetables, greens (for example, all types of cabbage, sweet potato, turnip, except potatoes) + 1⁄3 part - protein (meat, fish, seafood, legumes, seeds, nuts) + 1⁄3 part in half carbohydrates and fats.

Dinner:

The last meal should be no later than 20.00-21.00, 2-2.5 hours before bedtime, food should be light

For dinner, it is advisable to choose light meat or fish in combination with a green salad, vegetable protein (for example, legumes, green beans) + fats (for example, dress the salad with olive oil).

In fact, if you know how many healthy foods there are, then switching to a healthy diet becomes much easier. When you shift the focus from restrictions and prohibitions to filling your organisms with all the necessary substances, healthy nutrition becomes an interesting game. You see what this or that product will bring to your body and on the basis of this make your choice.

Fill your body with high-quality, wholesome foods and it will thank you with good health, energy and good mood.