What Products Should Be Added To The Diet

They fight diseases, increase immunity, improve mood, and also promote weight loss. No, these are nutritional supplements or magic pills, these are whole fresh plant foods. To have the title of superfood, it is not necessary to be rare berries that you can try to find in specialized stores. Many products that have a positive effect on health can be found in the local supermarket.

Here is a list of the most useful foods that you should add to your diet today if you want to get the most out of your food.

Olive oil

The world's first Olympians around 776 BC. were awarded jugs of olive oil for their sporting achievements. Even today, nutrition experts consider regular consumption of this product no less valuable . Extra virgin olive oil—the monounsaturated fat typical of the Mediterranean diet —helps reduce the risk of cancer, heart disease, and other obesity-related problems, as well as stroke prevention.

A recent study published in the journal PLOS ONE found that firefighters—a group of people with a high prevalence of obesity—who followed a Mediterranean-style diet that includes regular olive oil had a 35 percent lower risk of metabolic syndrome and a 43 percent lower risk of metabolic syndrome. % lower risk of overweight. Research also shows that the oleic acid in olive oil helps reduce belly fat. Another health benefit has a genetic basis. There is evidence that phenols in olive oil can effectively turn off genes associated with the inflammation seen in metabolic syndrome.

Extra Virgin olive oil is produced by cold pressing and is considered the most useful and tasty. Also, look for a dark can or bottle that lists the region of origin, organic certification, and production date (it's best not to buy anything pressed more than 2 years ago). Add olive oil to salads and don't be afraid to cook with it: researchers have found that olive oil is more stable in high-heat frying than corn, soybean and sunflower oils.

Lentil

Legumes have been part of the human diet for about 13,000 years. This product is an affordable source of plant proteins and is also valued by nutritionists for its ability to reduce inflammation, lower cholesterol, promote fat metabolism and suppress appetite.

Lentils contain slowly digestible fiber. As it passes through the digestive tract, it triggers the release of acetate: a molecule in the gut that tells the brain when to stop eating.

A systematic review of clinical trials of dietary legumes found that people who consumed a daily serving of lentils (about ¾ cup) felt an average of 31% fuller than a control group. Another study found that a diet rich in foods that stabilize blood sugar levels, such as lentils, can reduce disease-related inflammation by 22%.

Substituting lentils for meat can increase fiber intake and reduce saturated fat intake. Replace 115 g of ground beef (280 kcal) with a glass of lentils (230 kcal) in various dishes - this will increase the amount of fiber by 16 g and reduce the amount of fat by 22 g.

Walnuts

The name of the walnut genus comes from the Roman phrase Jupiter plans — Jupiter's acorn, which shows the attitude of the Romans to this product . Today, nuts are valued no less, thanks to their nutritional properties. 

One study shows that a handful of walnuts contain almost twice as many antioxidants as any other nut. Also, walnuts are very good for the heart because they contain anti-inflammatory omega-3 fatty acids. A study published in the Journal of the American College of Cardiology found that eating walnuts 1 or more times a week was associated with a 19% lower risk of cardiovascular disease and a 23% lower risk of coronary heart disease.

High temperatures can destroy the volatile oils in walnuts, and prolonged exposure to air can cause them to turn rancid. It is best to store the product in an airtight container in the refrigerator and consume it raw for a healthy snack.

Oatmeal

Oats are rich in beta-glucan, an insoluble fiber, and avenanthramide, an anti-inflammatory compound, which together help prevent obesity-related health problems , including diabetes and heart disease.

A 10-year study in the American Journal of Public Health found that eating 1 serving of oatmeal (1 cup of ready-to-eat cereal) 2-4 times a week resulted in a 16% lower risk of type 2 diabetes. And consuming oatmeal every day reduced the risk of diabetes by 39%. Another study found that 3 servings of whole grains a day, particularly oats, were as effective as blood pressure medication, reducing the risk of heart disease by 15% in just 12 weeks. Need more reasons to love oatmeal? A Colorado State University study found that oats reduce the level of so-called bad cholesterol more effectively than wheat. And a study published in the Journal of the American College of Nutrition suggests that oatmeal may be the most satisfying breakfast cereal,

Whole grain oatmeal undergoes the least processing, as it is the most useful and has the lowest glycemic index. Also, do not limit the consumption of this product only to a plate of porridge in the morning: oatmeal can be used to make baking flour or breadcrumbs, as well as to prepare healthy energy bars for a snack.

Watercress salad

The #1 freshly baked superfood, watercress, can be called the king of foods as a source of nutrients. 

A research report published by the US Centers for Disease Control, which ranked 47 fruits and vegetables for their amounts of 17 disease-fighting nutrients, ranked watercress at the top. This mild-tasting fresh green contains 4 times more beta-carotene than an apple and a whopping 238% of the daily recommended dose of vitamin K per 100g, and these two compounds slow down the aging of the body and skin. Also, lettuce is the richest dietary source of phenylethylisothiocyanate, which research shows can fight cancer. A study published in the American Journal of Clinical Nutrition shows that consuming 85g of raw watercress (about 2 cups) daily can reduce cancer-related DNA damage by 17%.

1 cup of watercress contains only 4 kcal. After all, you can eat at least a whole package. Do not forget that exposure to heat destroys nutrients in the product , so it is best to eat lettuce raw and as part of salads, smoothies, and sandwiches.