Food that ensures optimal intake of calories, minerals, fluids and vitamins in the body is called healthy food.
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The goal of it is not to throw everything from your menu and make you starve, but to add the essential vitamins and all the good things it has to offer.
A lot of times, people define the concept of healthy eating as an “all or nothing” approach.
If eating healthy seems like a punishment then you’re doing something wrong.
And no matter what anyone says, you’re more likely to benefit from slowly weaning off junk foods and opting for a whole food lifestyle than suddenly jumping on a ten-day cucumber diet.
Here we’re going to look at ten super healthy foods that you can add to improve your healthy eating lifestyle.
Lemon is well known for its cold and flu-fighting properties.
Adding a squeeze of lemon juice to your green tea will help the body to absorb the antioxidants from the tea better.
Lemon is one of the most useful foods on the planet.
It protects against so many diseases that it can rightly be called a super-food.
Lemon is full of nutrients – contains bioflavonoids, pectin, folic acid, vitamins C, A, B1, B6, potassium, calcium, magnesium, phosphorus, manganese.
If you regularly eat lemons, you can prevent diseases such as laryngitis, bronchitis, flu, colds, arthritis, high blood pressure, bacterial infections, kidney stones, and gallstones, according to the latest research.
There are lots of ways to incorporate this food into your daily menu.
However, the simplest way is to drink 1-2 glasses of lukewarm water with lemon juice every day.
2- Salmon, mackerel, tuna, trout
Fatty fish are one of the most important sources of natural fatty acid omega-3.
Numerous studies have shown that eating them regularly reduces fatal heart attack, and to prevent the recurrence of heart attacks.
Omega-3 fatty acids in salmon help improve the brain and improve memory, and with vitamins A and D, amino acids and selenium, protect the nervous system.
Salmon has an antidepressant effect and eating this fish helps prevent Alzheimer’s and Parkinson’s diseases.
Salmon is recommended to eat during pregnancy because it aids with the brain development of the baby.
Besides being healthy for the heart, mackerel also other rich nutrients.
It contains more than 10 percent of the recommended daily amount of calcium and is a good source of vitamin D, which helps calcium absorption.
It is also rich in antioxidants, vitamins A and D .
Besides, it has a lot of vitamin B; Mackerel is an excellent source of niacin, a good source of thiamin, and B12.
Tuna is a very nutrient-rich food, is a good source of protein, minerals and vitamin B complex, and is an excellent source of essential omega-3 fatty acids.
Trout is recommended for diabetics and people with high blood pressure.
Trout is low calorie and contains little sodium (40 mg per 100 g), and protects against cardiovascular problems.
Grapes are an excellent source of vitamin C and the B group vitamins (except B12), which are important for the exchange of carbohydrates and a favorable effect on the nervous system.
They’re also rich in minerals such as potassium, phosphorus, calcium, magnesium, manganese, sodium, copper, zinc and iron.
Grapes are rich in polyphenols – natural substances that protect the heart and blood vessels .
Grape polyphenols are potent antioxidants and protect the body from premature aging, disease, and decay.
Eating grapes may improve blood flow, prevents the accumulation of cholesterol, improve heart function and reduce the risk of heart attack and stroke.
This fruit normalizes intestines and kidney.
Sugar from grapes quickly enters the bloodstream and is therefore appropriate during the physical and mental effort.
Paprika gets its red color from lycopene, the things that have anti-cholesterol and anti-inflammatory properties and protect against prostate cancer .
It is interesting that paprika contains four times more vitamin C than oranges.
Paprika is rich in vitamins of the B group, especially vitamin B1 and B2.
Paprika has been known to treat deficiency disease, allergies, anemia, asthma, arteriosclerosis, angina pectoris, myocardial infarction, hypertension, diabetes, cataracts, cough, impotence, hair loss, osteoporosis, urinary difficulties, rheumatism, blindness, and more.
Horseradish is a root with antibiotic properties and is packed with vitamin C (80 mg per 100 g).
According to a Japanese study, wasabi (Japanese mustard), which is obtained from a species of horseradish, allegedly prevents creating cavities.
It strengthens the immune system and is a rich source of minerals and vitamins.
Horseradish is rich in vitamins C and B, potassium, iron, and calcium, as well as enzymes, and, is a natural antibiotic, and spicy root is “superfood” greatly valued for its nutritive properties.
Horseradish assists the body in the release of mucus, its consumption facilitates sinus inflammation, and it can prevent infection and cough. It helps to remove toxins and other waste products from the body .
It has been known as a powerful remedy for headaches, and the tea-based flowers and plants are highly respected because it relieves illnesses such as colds or flu.
Red, green, or Chinese, when boiled, cabbage is a source of vitamin K, which is necessary for blood circulation and bone growth.
When it’s raw, it is full of glucosinolate, and it is notorious for preventing the development of many cancers .
Contains considerable amounts of phosphorus, calcium, potassium, sulfur, iron, copper, zinc and magnesium.
The peculiarity is that it is rich in vitamin C, and vitamins A, B-1, B-2, PP and K, and a special kind of vitamins – vitamin U, found only in the sauerkraut.
Cabbage leaves are placed on burns, wounds, sores, deadly, for the treatment of rheumatism, gout.
Cabbage builds strong bones, reduces allergic reactions, reduces inflammation, and promotes gastrointestinal health.
It is used as a natural remedy for the treatment of peptic ulcer disease because of its high content of glutamine.
It also provides significant cardiovascular benefits for the prevention of plaque in blood vessels.
In Chinese medicine, cabbage is used to treat constipation, colds, whooping cough, depression, irritability, and stomach ulcers.
When eaten and used as a poultice, cabbage is helpful for healing bedsores, varicose veins, and arthritis.
Figs are rich in fiber and are one of the most abundant fruit sources of calcium.
Athletes should eat dried figs because they give glycine.
A benefit of glycines in figs is low glycemic index.
Figs are used to treat constipation, toothache, swelling, tumors, coughs, warts, sore throat, ulcers, and pyogenic abscess.
Fig is a rich source of calcium, iron, magnesium, vitamin B6, potassium, and antioxidants .
It has a low-fat and high fiber content and provides more fiber than any other fruit or vegetable.
Figs have a lot of positive health effects. Fresh and dried figs are high in pectin, a soluble fiber that can lower cholesterol levels in the blood.
Fresh figs contain up to 80% water and are one of the fruits with the highest content of natural sugar.
This makes them an excellent source of energy and stimulant for the brain, making you more alert and fresher and reactions are faster.
8- Green tea
Green tea is a traditional tea of Chinese origin.
According to research, green tea may reduce the risk of cardiovascular disease by almost a quarter, reducing risk from other diseases, and thus extends the lifespan .
Green tea as a beverage is beneficial in the fight against acne.
Facilitates digestion and helps to detoxify the body which is a great help in preventing acne.
Don’t drink green tea with sugar because it reduces its effectiveness.
The secret of effectiveness lies in powerful antioxidants that green tea contains.
It is very successful in eliminating the harmful effects of smoking.
The antioxidants in this tea is twice stronger than those found in red wine which is only known for its beneficial effect of antioxidants.
9- Strawberries and raspberries
Strawberries and raspberries are important sources of vitamin C, E, beta-carotene and ellagic acid, which are antioxidants.
Raspberries have a beneficial effect on the lining of the stomach and intestine because they are a source of dietary fiber.
Recommended in the treatment of diarrhea, especially in young children in the form of syrup.
Some studies have confirmed the medicinal properties of raspberries in the prevention and treatment of malignant disease.
They contain ellagic acid, which is thought to bind toxic metals and expels them from the body and inhibits the proliferation of malignant cells.
Strawberry strengthens connective tissue and protects the joints.
It makes skin look younger and maintains the elasticity of blood vessels.
Wild strawberry fruit is good in preventing atherosclerosis and prevention of high blood pressure.
Ordinary strawberry fruit contains about 90 percent water, and a number of vitamins, minerals, and antioxidants.
Daily or at least frequent consumption of strawberries helps destroy free radicals.
Strawberries contain anti-inflammatory and antibacterial properties due to the effects of catechins.
They’re a natural diuretic (containing potassium) and thus a slight antihypertensive.
10- Lentils and beans
Lentils and beans are full of fiber, but also minerals (potassium, phosphorus, and magnesium) and vitamins (A, C, PP).
Because they are low in glycemic index, nutritionists are recommending lentils and beans for weight loss.
Lentils have numerous health benefits.
They contain a high percentage of vitamin B-complex which has a positive effect on the nervous system, your skin, and hair, while the high iron content helps to prevent anemia.
It is full of protein and fiber.
Common bean is a powerful means of lowering cholesterol and regulating blood sugar levels.
Beans reduce the level of LDL cholesterol, also known as bad cholesterol.
Eating more beans may help prevent diabetes.
Cooked beans, especially white and red, can neutralize gastric acid and therefore reduce the symptoms of ulcer (ulcer) and impeded digestion (dyspepsia).
Regular consumption of beans in the diet prevents the formation of stones in the gallbladder.
Onions can help us against colds, digestive problems, insect bites, and even wrinkles.
Raw onion has diuretic and disinfectant properties and helps to lower blood pressure and blood sugar levels.
Cooked onion is good for regulating digestion, but has lower diuretic and antibacterial activity.
If you can’t stand raw onion, soak it in cold water or olive oil before eating. You can also toss it into salads with other fruits and vegetables for better taste.
Onion is better to eat at the beginning of the meal because it facilitates digestion.
Onions have antioxidant power.
It contains quercetin, a natural antihistamine that reduces inflammation of the respiratory system and helps relieve symptoms of allergies and hay fever.
Onions also contain high levels of vitamin C, which, along with quercetin, fights against the symptoms of colds and flu.
Anti-inflammatory properties of onion help fight the pain and swelling associated with osteoporosis and rheumatoid arthritis.
Onion is very rich in sulfur and has antibiotic and antiviral properties, it helps clean arteries and prevents the growth of viruses and fungi.
Cranberries are known as powerful natural antibiotics when it comes to fighting urinary tract infections and preventing deposition of urinary tract bacteria.
They’re also great for the reduction of bad cholesterol in the blood, to treat ulcers, reduce the risk of heart disease and for teeth health.
Cranberries can be eaten as fruits, in salads, tea or even in jam form.
According to research, three glasses of cranberry juice a day significantly increase the level of HDL cholesterol in the blood.
It is extremely rich with many protective nutrients, especially vitamins A and C, potassium and fiber.
It is recommended for diabetics, while the juice and cranberry tea are especially recommended for children and older people.
Apples reduce the risk of cardiovascular diseases and asthma.
Daily consumption of apples reduces cholesterol levels in the blood.
Apple is rich in pectin, a soluble fiber, which prevents the absorption of cholesterol in the intestines and stimulates the body to use fat rather than to retain them.
It isn’t a substitute for brushing teeth, but apples can help prevent tooth decay because it stimulates the secretion of saliva, which significantly reduces the level of bacteria in the oral cavity.
People who eat at least one apple a day have a 28 percent lower chance of developing type 2 diabetes.
Apples strengthen the body’s immune system and help to provide a stronger barrier against common diseases.
It’s also known to prevent the occurrence of gallstones.
Due to the abundance of fiber, apples help with hemorrhoids and digestive problems.
Apples contain vitamins A, C and certain B vitamins.
In addition, they contain calcium, zinc, magnesium, and iron.
Ripe apples contain up to 80% water. This, combined with an almost negligible level of fat, makes apples excellent fruit for everyday consumption.
14- Physalis (exotic fruit)
Physalis has a sweet and sour taste similar to pineapple and is very refreshing.
It is eaten raw and tastes delicious.
Physalis fruit is rich in calcium, iron, phosphorus, carotene, vitamins B12 and C.
In addition, it contains many bioactive substances, including flavonoids, alkaloids and various types of plant steroids.
Ginger, the spicy and aromatic spice is a millennium medicine.
It has countless health benefits.
For instance, ginger is known as an excellent remedy for nausea (morning sickness in pregnancy and sea sickness).
It proteins, essential oils, iron, phosphorus, calcium, magnesium, manganese, folate, vitamins C and B6, gingerol, zingerone.
Ginger is a strong antioxidant, antiseptic, analgesic, anticoagulant.
Because of its analgesic effect, it is used for centuries to treat headaches, toothaches, and pain caused by gallstones.
Chinese medicine recommends the use of ginger in combination with other medicinal plants because it has the power to accelerate the effects of these plants.
Ginger contains substances that speed up metabolism, helps the breakdown of meat and milk in the body. It is a powerful antioxidant that improves liver function and is excellent for detoxification of the body.
16- Black turnip
Black turnip, which is often eaten raw, can be squeezed and made into a juice for medicinal purposes.
The traditional remedy helps with indigestion problems because it stimulates the passage through the intestines and helps the circulation of bile.
This root vegetable is rich in proteins, carbohydrates, minerals, essential oils, and glycosides.
It is recommended to be used for bronchitis, cough, liver disease, sand, and stones in the kidneys and bladder.
It is also very good for neuralgia, diarrhea, bloating, indigestion.
17- Almonds, walnuts, and hazelnuts
Almonds are rich in monounsaturated and polyunsaturated fatty acids, which are good against bad cholesterol and cardiovascular disease.
A Canadian study showed that patients who daily eat 74 grams of almonds can reduce elevated bad cholesterol (LDL) by 9.4 percent.
Eating 45 grams of nuts a day, or about half – could help prevent memory decline with aging.
Almonds can actually help to keep the weight in check, according to researchers from the American University Purdue.
Hazelnuts are rich in healthy fatty acids and are one of the most abundant natural sources of vitamin E.
Also, they contain fiber, calcium, magnesium, zinc, folic acid and biotin, which promotes heart and preserve his health.
Almonds have a lower glycemic index of all nuts and are therefore ideal for people suffering from diabetes.
They are rich with magnesium, which plays an important role in regulating blood sugar levels.
Broccolis are rich in vitamin B9, which helps fight anemia, contains anti-cancer antioxidants.
Broccoli contains twice the amount of vitamin C than an orange.
It is a vitamin that helps the utilization of iron and helps prevent the occurrence of cataracts.
Broccoli has been known to ease the symptoms of colds and boosts the body’s overall defense capability.
Broccoli contains vitamin B complex, especially B3, B5 and folic acid – which supports the growth of fetal tissue.
They’re packed with potassium, which regulates high blood pressure, and easily absorptive form of calcium contained in the vegetables helps development and bone health.
It also contains phosphorus, iron, and chromium.
Garlic is another powerful natural antibiotic.
It has sulfide acid, full of vitamins A, B, and C helps in the fight against high blood pressure, bad cholesterol, and some cancers. Best when eaten fresh and raw.
Due to its unique composition, garlic is beneficial for many diseases such as viral and bacterial infections, arthritis, cardiovascular diseases, respiratory diseases, digestive problems, parasites, and chronic fatigue.
Research confirms that regular use of garlic may help regulate blood pressure and cholesterol levels and blood sugar.
Studies also indicate that garlic has anti-cancer properties.
Spinach is rich in vitamin B9, which is recommended for pregnant women.
It reduces the risk of cataracts and degeneration related to age.
Spinach has a fantastic array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folic acid, magnesium, and iron.
Spinach protects against eye disease and vision loss.
It is suitable for brain function, protects against cancer of the colon, prostate, and breast cancer, heart disease, stroke, and dementia, and lowers blood pressure.
Spinach is packed with vitamin K (one cup of cooked spinach provides 1111 percent of the recommended daily amount!), which helps build strong bones with calcium.
Which one of these is your favorite healthy food?