20 HEALTHY FOODS (PART I)

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There are many people who still wrongly associate a healthy diet with weight loss, when in fact, it brings many other benefits away from the control of body mass such as health, vitality and even happiness itself.

Although a priori does not seem so, eating healthy stimulates the taste buds, makes our palate more sensitive to salt, sugar or fat and increases the perception of natural flavors, that is, the essence of food. Eating healthy also brings vitality, less insulin is generated than with dishes high in carbohydrates and that is why we have less sleep after meals. This practice decreases the risk of serious long-term illnesses, such as cardiovascular problems. And if that were not enough, eating healthy reduces the levels of cortisol, the stress hormone, making you feel better.

Is it possible to find a selection of foods that are tasty, nutritious and excellent for health? Of course! We propose a compilation of some of the most 'top' health foods.

  • Apple: Apples are an excellent source of antioxidants that fight free radicals, those substances that cause undesirable changes and are involved in both aging and in some diseases. Eating an apple a day reduces the levels of bad cholesterol (LDL) by 23% and increases by 4% in the good cholesterol (HDL) in a period of six months. Apples also reduce the risk of stroke by 52%.

  • Almonds: Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. Snacking on almonds or taking them mid-morning can help maintain healthy cholesterol levels; In addition, these have more fiber than any other dried fruit. Due to its satiating effect, appetite decreases and therefore helps not to gain weight. Almonds also have cardioprotective effects, that is, they promote heart health. In general, eating nuts every day can prolong life.

  • Blueberries: Blueberries are rich in fiber, antioxidants and phytonutrients that can help prevent diseases and help the body function properly. In addition, it helps reduce obesity thanks to polyphenols, which are very abundant in blueberries. Also, this berry reduces the risk of hypertension by 10%. As for women, both these and strawberries reduce the risk of heart attack by up to 33% by eating three or more servings a week.

  • Blue fish: Tuna, bonito, sardines, anchovies, salmon, herring, trout, mackerel ... any variety of blue fish is incredibly beneficial for health. Their tissues contain omega-3 fatty acids, well known for their positive effects on the heart or nervous system.

  • Green leafy vegetables: Several studies have already shown that a high consumption of green leafy vegetables like spinach or cabbage can significantly reduce the risk of developing type 2 diabetes. One of the most emblematic is certainly spinach: it is rich in antioxidants, especially if consumed raw, steamed and lightly boiled. Spinach is an excellent source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine and iron.

  • Sweet potatoes: Sweet potatoes or yam are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C or vitamin B6. A study by the Center for Science in the Public Interest, states that the nutritional value of sweet potatoes is in a better position than any other vegetable, after comparing the levels of vitamins A and C, iron, calcium, proteins and complex carbohydrates of all of them .

  • Wheat germ: Wheat germ is rich in several vital nutrients, such as vitamin E, folic acid (folate), thiamine, zinc, magnesium, phosphorus or essential fatty acids, apart from being a source interesting fiber. Among its benefits are: combat fatigue, promotes the transport of vitamin A in the retina, helps intestinal transit, reduces insomnia, anxiety or stress, improves the appearance of skin and hair ...

  • Avocado: Its high fat content makes many people tend to avoid avocado. But nothing is further from reality: approximately 75% of the calories in an avocado come from fats, mainly monounsaturated fats, very beneficial for health. Avocados are rich in vitamins B, K and E and have a high fiber content. Several studies have confirmed the efficacy of regular avocado consumption in reducing blood cholesterol levels. It is also a potent anticancer.

  • Oatmeal: Oatmeal, whose interest has increased considerably in the last 20 years due to its health benefits, is rich in complex carbohydrates, as well as water-soluble fiber, which improves digestion and stabilizes blood glucose levels; it is also in B vitamins, omega-3 fatty acids, folic acid and potassium. Taking a plate of oatmeal daily reduces blood cholesterol levels, especially if they are too high.

  • Kiwi: This fruit contains a large amount of antioxidants and vitamins. One of the most prevalent is vitamin C (approximately 98 mg per 100 g), essential to maintain high levels in the defense of our immune system. This fruit helps blood circulation, improves bones and even fights anemia. The consumption of kiwifruit is also recommended, due to its high levels of water and fiber.

SOURCE: Muy Interesante Magazine.

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