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These are 21 of the he althiest foods recommended by nutritionists as never before in terms of the amount of protein, vitamins, minerals and antioxidants we need for life, he alth and … beauty.
Golden Rule: 4 + 6 + 8 + 10=beauty. The formula for the perfectdietis simple. Just remember to eat 4 servings of 21 products during the weekfruit , 6 (or more) servingsvegetables , at least 8 servings of grains and 10 (or more) portions of non-animal protein.
1. Oatmeal
1 serving=1 cup
lower cholesterol and blood pressure, reduce the risk of colon cancer due to the high fiber content.
2. Carrots
1 serving=2 medium carrots
2 carrots, which are a source of beta-carotene, eaten every other day reduce by 50%. risk of complications (heart attack, stroke) in people suffering from heart disease.
3. Apricots
1 serving=3 fruits
Fresh fruits are a source of beta-carotene, vitamin C and fiber.
4. Beans
1 serving=1 cup
rich in proteins, carbohydrates and fiber, contains compounds that play a role in the prevention of cancer.
5. Mango
1 serving=1 fruit
contains bioflavonoids, which, being antioxidants, support the immune system.
6. Linseed
1 serving=2 tablespoons
if you don't like fish, linseed may be your source of omega-3 fatty acids; it also contains phytoestrogens to prevent breast and colon cancer.
7. Bananas
1 serving=1 medium banana
are rich in magnesium, potassium, fiber and slowly absorbing simple sugars.
8. Shitake mushrooms
1 serving=1/4 cup dried mushrooms
contain beta-glycan, a compound that acts on the immune system like a vaccine, also has anti-cancer and anti-viral properties.
9. Wheat grain
1 serving=½ cup
one serving contains about 24 grams of valuable protein, vitamin B, calcium, magnesium, as well as vitamin E, which enhances immunity and, as an antioxidant, prevents cataracts and atherosclerosis.
10. Tea
1 serving=1 cup
black and green tea contain antioxidants called polyphenols, which reduce the risk ofheart disease, stroke, cancer and antiviral properties.
11. Broccoli
1 serving=2 or more stems
the best source of vitamin C and A, beta-carotene and fiber, and a compound that inhibits the growth of nipple tumors - it's best to eat raw or microwaved with a little water ( 50% of the nutrients are preserved.)
12. Papaya, pineapple, kiwi
1 serving=1 papaya, 1 cup of pineapple or 2 kiwis
in these raw fruits we find enzymes - catalysts for many life reactions of the body that will help in the fight against autoimmune diseases, allergies, AIDS and cancer.
13. Garlic
1 serving=2-3 cloves or 1 teaspoon of powder
source of antioxidants lowering cholesterol, blood pressure, also has antiviral, antibacterial and anti-cancer properties. How To Eat Garlic? Put a few cloves in a cup, drizzle with olive oil, cover with plastic wrap and microwave for 30 seconds, then remove the crust and crunch - it tastes like peanuts and does not cause bad breath.
14. and 15. Tomatoes or strawberries
1 serving=1 tomato
or ½ cup of strawberries
promote longevity - tomatoes contain antioxidants that stimulate the immune system and slow down the aging process, strawberries contain anti-cancer substances.
16. Spinach
1 serving=1 cup of raw leaves
source of vitamin A, C, folic acid and magnesium, which prevents cancer, reduces the risk of a heart attack, and prevents osteoporosis; it also contains glutathione - a substance necessary for immune responses. Spinach is best eaten raw (cooking destroys glutathione).
17. Salmon
1 serving=100 g
source of omega-3 fatty acids against heart disease, calcium, magnesium and protein, beta-carotenes and B vitamins (B6 supports the immune system, regulates the nervous system and prevents cancer).
18. Tofu cheese
1 serving=up to 120 g of cottage cheese or other soy products
lowers the level of LDL cholesterol in the blood, thus reducing the risk of heart disease; the flavonoids contained in it protect against breast, uterine, prostate, lung, colon and stomach cancer.
19. Cantaloupe (green melon)
1 serving=¼ fruit
1 serving contains 2 mg of beta-carotene, which is half the dose (5.7 mg) recommended by the American Cancer Institute in the prevention of cancer and heart disease; also a rich source of vitamin C.
20. Hot chili peppers
1 serving=one or more pods
the pungent flavor of these vegetables comes from compoundsantioxidant, which are believed to be anti-cancer, they also expectorate, during infection they help to clear a stuffy nose, prevent blood clots, lower cholesterol and stimulate the secretion of endorphins, substances responsible for well-being.
21. Citrus
1 serving=e.g. 1 large orange
source of vitamin C helpful in the fight against cancer of the lung, cervix, esophagus and stomach; they are also rich in flavonoids, the most of which can be found in the white peel surrounding the flesh, therefore orange juice does not contain these compounds.
Drink with mineral water
4-6 glasses of water a day is an excellent addition to a he althy kitchen, essential for maintaining a proper fluid balance.