2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Healthy foods are rich in various nutrients. Most of them usually reduce the risk of various diseases, while not containing too many calories.
Introducing 6 superfoodsto add to your daily diet:
1. Berries
Berries contain a large amount of fiber. They help maintain a healthy digestive and cardiovascular system. In winter you can buy frozen berries without sweeteners. Raspberries are high in fiber, blueberries are rich in antioxidants, and strawberries are high in vitamin C.
TOP TIP: Add berries to smoothies, oatmeal or yogurt. The choice is yours!
2 eggs
Eggs are a source of high quality protein. One egg has about 70 calories and 6 g of protein. In addition, egg yolks contain lutein and zeaxanthin - two antioxidants that help good eye health. In fact, according to some studies, these antioxidants reduce the risk of blindness in people over 50 years. Did you know that the egg we all know is so important for our health?
TOP TIP: The ways of preparing eggs are numerous - boiled, scrambled, fried or by the eye. Trust your taste!
3. Tea
Studies show that drinking tea regularly can reduce the risk of Alzheimer's, diabetes and some cancers, as well as help strengthen teeth, gums and bones. Wondering what the reason is? Tea is rich in antioxidants called flavonoids. Regardless of the type of tea, try to maximize the amount of flavonoids in your body.
TOP TIP: For the best effect, consume the tea warm. If you prefer it cold, add a little lemon juice, which will help preserve flavonoids.
4. Nuts
Nuts are a source of polyunsaturated fats and magnesium - two important nutrients for cardiovascular health and the fight against diabetes. The antioxidant compounds contained in nuts can reduce wear and free radicals in your body, which in turn can reduce the risk of cancer. In addition, nuts stimulate the health of the intestinal flora.
TOP TIP: Add nuts to salads, pancakes, yogurt, fish or meat marinade.
5. Oats
Photo: Stoyanka Rusenova
Consuming more oats helps increase fiber, which is extremely important if you want a healthy gut flora and a slim waist. Moreover, oats reduce the risk of cardiovascular disease.
TOP TIP: You can eat oats for breakfast, lunch or dinner. Add it to salads, smoothies or yogurt.
6. Spinach
Spinach is rich in important nutrients: vitamins A, C and K, as well as fiber, iron, calcium, potassium, magnesium and vitamin E. Research has shown that eating more vegetables such as spinach can help you lose weight more easily and to reduce the risk of diabetes and cancer.
TOP TIP: Add spinach to salads, scrambled eggs, pizzas and sauces.
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