Effective food for maintaining body health

Some healthy foods can be effective in maintaining the general health of your body and increase the strength of your immune system against pathogens. In order to prevent the occurrence of various physical problems, we will mention some of the healthiest foods.

Choosing healthy foods is undoubtedly necessary to ward off serious diseases such as diabetes, cancer, heart diseases and strengthen the body’s immune system; In addition, they protect the health of the skin and help in effective weight loss.

In 2010, the American Medical Association introduced 13 foods to women around the world to maintain general health and prevent some specific diseases:

Cheese: Calcium and its consumption, especially in women, is the key to prevent osteoporosis. In addition to milk and yogurt, consuming half a cup of low-fat cheese daily provides 75 mg of calcium, 14 grams of protein, and 5 grams of carbohydrates. The protein in cheese strengthens the microscopic muscles that have been weakened by strenuous exercise.

Apple: It is rich in quercetin; A strong antioxidant that can increase the ability to fight diseases by strengthening the body’s immune system. American researchers have reported that only 5% of people who receive this antioxidant regularly develop respiratory infections.

Lentils: In addition to being low in calories, each cooked cup provides 30% of the daily iron requirement. Meanwhile, 12% of young women suffer from severe iron deficiency anemia.

Broccoli: Broccoli is one of the most delicious foods for fighting breast cancer and is a good source of vitamin C and A. This food item, which is classified as a vegetable, is rich in fiber, folic acid, calcium, iron, and potassium, and all these micronutrients have been declared very necessary for women. In addition, eating one serving (one cup) of broccoli provides less than 30 calories of energy to the body. Eating 2 to 4 cups of raw or steamed broccoli per week is recommended for all women.

potato: A pinch of salt and a baked potato makes for a simple, water-soluble recipe. Sodium and potassium help maintain the balance of body fluids inside and outside the cells and lead to optimal muscle function, fight against heart diseases and maintain low blood pressure.

Spinach: This dark green vegetable is rich in vitamin K, calcium and magnesium and helps to slow down the rate of bone loss. Spinach also contains folate and B vitamins, which help prevent birth defects. Each cup of raw spinach has only 7 calories.

egg: One egg provides 215 mg of blood cholesterol per day. The American Heart Association recommends a daily intake of more than 300 mg. In addition, egg yolk is a good source of iron and rich in lecithin.

mushroom: One study found that women who consumed a third of an ounce of raw mushrooms per day had a 64% reduced risk of breast cancer. Other research shows that mushroom consumption leads to a reduction in the effects of aromatase; It means a protein that leads to the production of estrogen and ultimately the risk of breast cancer.

Fish: Eating fatty fish rich in omega-3 is very useful for women, and it will be great if there is a substance called DHA in the composition of these fish. These two nutrients, which are abundant in salmon, will keep women healthy during pregnancy. Also, omega-3 can prevent premenstrual and postpartum depression and is considered a serious enemy for Alzheimer’s disease. The abundance of protein and vitamin D in salmon cannot be ignored. Eating at least two servings of fatty fish per week is essential for all women.

Avocado: It is rich in unsaturated fats for weight loss. Reducing the amount of bad cholesterol by this fruit helps the body to maintain health and vitality. According to studies, women who get 23 percent of their daily calories from unsaturated fat have 5 pounds less belly fat than those who eat a high-carb diet.

pepper: Rich in lutein and zeaxanthin and vitamin C to maintain eye health, prevent age-related macular degeneration and cataract. A cup of red, yellow and orange peppers and its consumption for two times a day provided the required amount of vitamin C, while providing the body with 116 micrograms of lutein and 562 micrograms of zeaxanthin.

olive oil: Columbia University researchers consider olive oil to be a factor in fighting Alzheimer’s and dementia, and Spanish researchers have declared the chance of breast cancer in women who eat olive oil on a regular basis to be very low. It is better for women to pour 2 tablespoons of olive oil a day on their salad or food to reduce the risk of breast cancer and heart disease.

the banana: This fruit is rich in potassium and is good for side pain. Although sodium deficiency is effective in muscle breakdown, research has shown that potassium also plays a role in this. Potassium plays an important role in absorbing water lost in the body due to sweating. Bananas are also rich in energy-generating carbohydrates. A medium banana has 400 milligrams of potassium, which is as much potassium as two slices of wheat.

Source: shape

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