The choices of what goes into the day-to-day menu are fundamental to bringing health to the body. Therefore, it is important to adopt a balanced diet, rich in nutritious foods.
Here are some healthy foods that should be part of your diet.
Flaxseed is a seed rich in omega 3 and insoluble fiber , and it brings enormous benefits to the human body. These fibers help promote natural bowel movements, preventing and fighting constipation.
Several studies have shown the cardioprotective effect of flaxseed meal, which increases HDL ( good cholesterol ), reduces LDL (bad cholesterol) and triglycerides.
It is also rich in magnesium and vitamin E , nutrients with anti-inflammatory properties that prevent the onset of diseases such as high blood pressure, atherosclerosis and heart attack.
Flaxseed also helps maintain eye health , control glucose levels, prevent the development of cancer cells, prevent osteoporosis and maintain brain health, among other benefits for the body.
There are two types of flaxseed : golden and brown. They have a light flavor and can be added to rice, yogurts, juices, salads and even in the preparation of breads, pancakes, cakes and cookies.
This is one of the most nutritious vegetables , and an important ally for a balanced diet.
It is rich in folic acid, iron and vitamin C, so it is excellent for fighting anemia, strengthening the immune system, ensuring resistance to blood vessels and contributing to the absorption of nutrients by the body.
Swiss chard also has vitamin A (essential for eye and skin health) and B vitamins ( which have a positive effect on the nervous system ).
In addition, it is an important source of phosphorus, calcium, magnesium, manganese, zinc, proteins and carbohydrates. The fibers present in Swiss chard act on the digestive system, facilitating intestinal transit and preventing constipation.
When consuming Swiss chard, the ideal thing is that its leaves are light green and the stalk is whitish. It has a high content of oxalate (a substance that makes it difficult for the body to absorb calculus), so its consumption should be moderate.
This is an oilseed rich in fiber, protein and healthy fats. All of these nutrients promote blood sugar control and are therefore great for preventing diabetes .
The almond is rich in antioxidants (such as tannins, flavonoids and vitamin E), being an important ally in the fight against excess free radicals in the body and in the prevention of diseases such as heart attack, stroke and cancer.
Other almond benefits include preventing osteoporosis and neurological diseases. It also lowers high blood pressure, lowers LDL cholesterol and helps with muscle mass gain.
It is usually found in supermarkets and health food stores. The food can be consumed natural, in desserts or in the morning and afternoon snacks. In addition, it can also be used in the preparation of vegetable milk , butter and almond flour.
There are several varieties of pumpkin. The most consumed in Pak are the pumpkin and the Japanese pumpkin (also called cabotian or cabotiá). It is an extremely nutritious and low-calorie food.
Pumpkins are generally rich in vitamin A, C and E, fiber, potassium, magnesium, calcium, iron and B vitamins .
It is good for eyesight because it is rich in beta-carotene, a compound transformed into vitamin A in our body and which protects against vision degeneration due to age.
Studies show that consumption of foods rich in vitamin A and beta-carotene can reduce the risk of cataracts. Components such as lutein and zeaxanthin are also present in pumpkin, and are important as they help prevent the lens of the eye from becoming cloudy.
Pumpkin also contributes to the preservation of skin health , as it is rich in carotenoids (such as beta-carotene, already mentioned above), components that act as true sunscreens.
The vitamin C present in pumpkin is essential for collagen production , and there are also antioxidants, which fight free radicals and help to slow down skin aging.
Pumpkin seeds can also be consumed pure in everyday life, incorporated in rooms or in the preparation of recipes. For this, they can be crushed. They help improve the functioning of the brain and heart, favor intestinal health and reduce inflammation in the body.
This vegetable is also a great friend of health, as it is a highly nutritious food. It contains antioxidants (such as beta-carotene, zeaxanthin and lutein), vitamins A, C and B-complex, and important minerals including potassium, calcium, phosphorus, and iron.
Among the many benefits that watercress offers to health, we can mention its decongestant, digestive and diuretic potential. This food also helps prevent anemia, strengthens bones, strengthens the immune system and contributes to good digestion.
The healthiest way to consume this vegetable while preserving its nutrients and benefits is to eat it raw, or with other foods, such as in a salad. You can also add the raw leaf to soups.
As it is a bitter food, a good tip to neutralize its taste is to soak it for about 15 minutes in a container with water and a few drops of white vinegar or lemon. Then, just wash in running water and prepare it as you prefer.
Watercress is a joker food. To vary the menu, it can also be steamed, sautéed, accompanied by meats or served as a base for pasta sauces , such as pasta and lasagna.
If you are not used to eating the foods mentioned in this article, start small and give your taste buds time to adapt . Then increase the amount and frequency of consumption.
With a diversified and balanced diet, you will have access to a greater variety of nutrients and will have the opportunity to enjoy new flavors , which will make eating even more pleasurable.