Consumption of some foods to increase our health is very important and important, useful foods in this area include oatmeal, brown rice, blueberries, apples and tomatoes, these foods are the healthiest foods with high nutritional value. Which can strengthen your immune system.
If your goal is to eat the healthiest foods, then you can enjoy the benefits of the following nutritional superstars in your diet.
Oat; Rich in fiber
The use of whole grains, especially oatmeal, will be very useful.
Oatmeal is rich in beta-glucan, a type of soluble fiber that helps control cholesterol.
This food is low in calories, you can also enjoy eating it with the amount of fiber it provides to the body.
Quinoa; A superfood
Quinoa is a superfood because it provides the body with a source of complex carbohydrates and complete protein.
One cup of quinoa has 8 grams of protein.
You can use this food in the main meals.
Coriander plant; A gluten-free grain
Coriander is a gluten-free seed.
One cup of this plant has 9 grams of protein and 5 grams of fiber (equivalent to 20% of the body’s daily requirement).
The same amount of coriander provides one-third of the recommended daily allowance of iron for women under 50 and 60% of the recommended daily allowance of women over 50 for this mineral.
Joe Barley; Blood sugar regulator
Barley barley is rich in nutrients and is in the group of healthy foods.
Barley barley contains inulin and resistant starch. The two carbohydrates in this type of barley have an effect on regulating blood sugar and controlling appetite.
Brown rice; Reduce the risk of diabetes
White rice increases the risk of diabetes, but according to Harvard University, replacing white rice with brown rice reduces the risk of diabetes by 16 percent.
Brown rice lowers blood sugar compared to white rice.
Brown rice contains fiber, especially insoluble fiber, vitamins, minerals and compounds that may protect the body against diabetes.
blueberry; Rich in antioxidants
Wild blueberries have twice as many antioxidants as regular blueberries.
Also, if you have problems finding this type of fresh blueberry, you can use the frozen type. Frozen blueberries are often of high nutritional value because they are frozen immediately after harvest.
One cup of frozen blueberries contains 120 calories. You can also enjoy the amazing benefits of this food with cereals.
Apple; Increased satiety
Apples are rich in soluble fiber and have numerous health-promoting properties.
In addition to increasing satiety, this fruit has benefits for controlling cholesterol.
Eating an apple 15 minutes before lunch helps people burn 187 fewer calories.
tomato; Reduce the risk of stroke
The red color of tomatoes indicates its health benefits.
This food is rich in the antioxidant lycopene, and consuming foods rich in this antioxidant is a smart move.
According to the International Journal of Neurology, men with the highest levels of lycopene in their blood are 55 percent less likely to have a stroke than other people.
Kale; Alzheimer’s prevention
Green leafy vegetables such as kale and spinach are good for cognitive health.
According to research on brain health, eating this type of vegetable is helpful in helping prevent dementia and Alzheimer’s.
These low-calorie vegetables also help increase satiety.
In addition to salads, these foods can be used in halves, smoothies, soups and stews. Daily consumption of kale is also recommended.
Brussels sprouts; Protects the body against cancer
Vegetables in the cabbage family, including broccoli, cauliflower and Brussels sprouts are among the top choices.
This type of vegetable is rich in fiber and compounds called glucosinolates, which are associated with cancer prevention.
According to the National Cancer Society of the United States, adding these vegetables to the diet protects the body against prostate, colon and lung cancers.
Red beans; Supplier of carbohydrates, protein and fiber
Legumes provide the body with many nutrients, including carbohydrates, protein and fiber.
Half a cup of this food provides one third of a woman’s daily needs. Beans have many antioxidants, including red beans or black beans.
Pistachio; Useful for eye health
According to the US Department of Agriculture, nuts are part of the protein group.
Pistachios contain polyphenols such as lutein and zeaxanthin, both of which are beneficial for eye and cell health.
Also, 30 pistachios have 100 calories.
Walnut; A source of omega-3 for heart and brain health
Do not forget to eat walnuts to get more omega 3 fatty acids.
Walnuts contain polyunsaturated fats that are good for heart and brain health.
Also, according to research, daily consumption of walnuts can be effective in improving cholesterol levels.
Using 14 halves of a walnut is a meal.
egg; Effective in weight loss
Eggs contain 18 vitamins and minerals, including zinc, selenium and vitamin E. According to the International Journal of Nutrition, many people are deficient in these nutrients.
Eating eggs for breakfast helps you lose weight.
Each egg has 6 grams of protein.
Do not worry about consuming egg yolks, because according to research by BMJ magazine, consuming this food in moderation does not increase the risk of heart disease or stroke.
Salmon fish; Cognitive health assistance
Fatty fish is a good source of DHA, a type of fatty acid associated with cognitive health.
According to a study published in the International Journal of Neurology, consuming 28 grams of seafood per week can help maintain memory.
Also, people with genes that increase the risk of Alzheimer’s are at lower risk for cognitive decline.
Other sources of omega-3s include sardines, tuna and mackerel.
Kefir; Rich in probiotics
Kefir is the middle ground between milk and yogurt. Kefir is rich in probiotics due to its live and active bacteria.
Probiotics can help maintain a healthy gut and immune system.
According to research in the 2017 Nutrition Review Study, kefir is effective in improving digestion, controlling blood sugar and cholesterol.
Greek yogurt; Contains muscle building protein
One cup of concentrated Greek yogurt contains more than 20 grams of muscle-building protein.
It is also recommended to use plain yogurt to reduce sugar additives in the diet, so you can use fruit or cinnamon to sweeten the yogurt.
Cottage cheese; Protein + probiotics
Like Greek yogurt, cottage cheese is high in protein.
One cup of this type of cheese has 24 grams of protein.
Some types of cottage cheese also contain probiotic media such as acidophilus and bifidus.
Soy milk; Non-dairy milk protein
According to the US Department of Agriculture, soy milk is a dairy product because fortified soy milk contains about one-third of the calcium and vitamin D the body needs throughout the day.
Soy milk is the only non-dairy milk that has the same amount of protein as cow’s milk and weighs 7 grams per half cup.
According to the American Cancer Research Institute, the phytochemicals in soy may be effective in fighting cancer.
Old cheese; Blood pressure lowering
According to a study by Italian researchers in 2016, old Italian cheese called Grana Padano helps lower blood pressure.
In this study, daily consumption of 28 grams of this cheese for two months resulted in a decrease in systolic and diastolic blood pressure in individuals.
This cheese contains two types of proteins that function similarly to ACE inhibitors in the body.
Grapeseed Oil; Resistant to free radicals
Regular use of grape seed oil is recommended. You can use this oil in cooking, because it has a high smoke point and like other oils, it does not oxidize and does not cause free radicals.
Grape seed oil is composed of unsaturated fats, which is a good choice for heart health.
olive oil; Reduce the risk of heart disease
According to a study in the medical journal BMC, consuming less than one tablespoon of pure olive oil a day can help reduce the risk of heart disease by 10%.