What should you eat, if you want to stay healthy? Nutritionists recommend eating certain products at least once a day to stay in good shape, mood and health for many years. According to them, a balanced diet can significantly improve the quality of life and protect against some diseases, like cardiovascular ones, cancer and so on. Here are a few products that nutritionists recommend eating every day.
Green vegetables. Cruciferous vegetables (such as brussel sprouts and broccoli) and spinach provide the body with folic acid, calcium and other substances that strengthen bones, help improve brain activity and cope with age-related vision problems.
Berries. Eat black currants, strawberries, blueberries, raspberries and blackberries. All these berries are rich in antioxidants that slow down body’s aging process and prevent development of many diseases.
Beans and soya. This is an excellent source of protein, that is low in fat but high in fiber, antioxidants, vitamins and minerals (such as iron and calcium). Scientific studies have shown that soy beans effectively prevent breast and prostate cancer.
Wholegrain products. Wholegrain pasta and bread are high in fiber, vitamins and minerals, as well as antioxidants that help protect body against free radicals and prevent cardiovascular diseases.
Olive oil. This is a very important component of many diets. Olive oil is high in antioxidants, monounsaturated fatty acids that reduce the risk of developing cardiovascular diseases and senile dementia.
Tomatoes. They are rich in lycopene, an antioxidant that reduces the risk of prostate, lung and gastric cancer, as well as heart diseases.
Nuts (especially almonds and walnuts). They have a lot of good fats, vitamins, minerals and protein. All these substances ensure a good work of brain and cardiovascular system. Also, nuts can help reduce body’s inflammatory response.
Fish. Oily fish (such as salmon, sardines, tuna, mackerel) have a lot of beneficial omega-3 fatty acids, which are very useful and necessary to our body (for example, inhibit the inflammatory processes).
Tea (green and white). It has perhaps the most effective antioxidants. Many studies show that green and white tea reduce the risk of cardiovascular diseases, cancer and Alzheimer’s disease.