When you want to improve your health, it is useful to turn not only to physical exercise, but also to a healthy diet that includes foods rich in vitamins and minerals and has a positive effect on your well-being. We've put together a list of simple and affordable foods that will make you feel better.
Eggs are a recognized source of protein, also containing omega-3 and omega-9 essential amino acids. Egg protein is rich in vitamins D, E, K, B2, B5, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain calories and fats along with cholesterol, fat-soluble vitamins A, D, E and K. So try to incorporate eggs into your diet, for example, boil one or two for breakfast.
Garlic is really useful. When fresh garlic is crushed, a chemical process takes place and produces allicin, an organic compound that has a bactericidal effect and is responsible for its specific flavor. Garlic also contains vitamins C and B6, fiber and manganese.
The above-mentioned properties help maintain healthy bones, prevent diabetes and epileptic seizures, regulate thyroid function, fight osteoporosis, reduce inflammation, accelerate metabolism and improve cognitive function.
This powerful spice is popular for its delicious flavor as well as an anti-inflammatory compound called curcumin (which is what gives food its bright orange-yellow color).
Curcumin has beneficial effects on brain function and helps boost immunity. Curcumin also has a number of beneficial properties: anti-inflammatory, analgesic, antioxidant, antispasmodic, resolving, bactericidal, and choleretic.
4. Dark chocolate
Naturally, we should not get too carried away with this product – everything must be in moderation. And of course we are not talking about white chocolate or milk chocolate, but real bitter chocolate – high in cocoa and low in sugar.
Real dark chocolate helps balance cholesterol, blood pressure and improves heart health and cognitive function. Bitter chocolate prevents and slows down the physiological aging process of brain cells due to the antioxidants found in cocoa beans. Not only do brain cells age slower, but they remain active and retain their main functions much longer. Last (but not least), what bitter chocolate can save you from is depression. Consumption of chocolate promotes the production of endorphins, the hormone of joy, which improves mood and performance.
Natural honey contains antioxidants (phenolic compounds). Honey can help the body kill unwanted bacteria and fungi because it contains hydrogen peroxide, which is a strong antiseptic. Honey also contains phytonutrients, usually found in plants, which have both antioxidant and anti-inflammatory properties.
In addition to these undeniable benefits, honey can also help with digestive problems. It coats the walls of the stomach and creates a protective film that prevents the development of many diseases, including ulcers and gastritis.
6. Fatty fish
Salmon can be cooked in many different ways, and it remains healthy in any of its final states. This fish contains omega-3 acids that protect against heart disease and heart attack, increase brain activity, increase memory concentration, etc. Salmon also contains vitamin D, selenium, phosphorus and potassium.
Herring, mackerel, anchovies are more affordable, but no less useful in terms of omega-3 content, vitamins and trace elements.
7. Olive oil
First-press olive oil with a small amount of vitamins E and K and a large number of fatty acids is considered a useful addition to any kitchen. Olive oil is good for the digestive system: it improves the function of the stomach, intestines, liver and pancreas, heals stomach ulcers. In addition, it is known for its choleretic action.
8. Greek yogurt
Natural Greek yogurt is a product without any flavorings. Not only does it go well with many dishes, but it also contains a huge amount of protein. Greek yogurt also contains important probiotics (living microorganisms). These are microbial bacteria that help improve digestive function, the immune system, and overall gut health.
9. Green tea
Green tea is rich in polyphenols, which have effects such as reducing inflammation and helping to fight cancer.
In fact, green tea is 30% polyphenols, including large amounts of catechin. Catechins are natural antioxidants that help prevent cell damage and provide several other benefits.
This wonderful tea also contains small amounts of minerals that are important for overall health, so it may be worth buying some green tea when you visit your nearest tea store.
Yes, water is one of the simplest things that can improve your well-being. The useful properties of water can be talked about for a long time. For example, it facilitates digestion, reduces the load on the liver and kidneys, removes toxins, fights fatigue, prevents headaches, energizes, protects joints and cartilage, etc. But keep in mind that we are talking specifically about pure water, not sodas, juices and other beverages.
11. Ginseng tea
The main health benefits are associated with natural chemicals called ginsenosides, present in the root of ginseng. One of the most widely known qualities of ginseng is its rich anti-cancer properties. Studies show that people who drink ginseng tea have a lower risk of developing cancer.
Ginseng tea also helps lower blood pressure and improve brain function.
12. Frozen blueberries
Frozen blueberries are rich in antioxidants found in compounds called anthocyanins-they give the berries their purple hue. Blueberries are known to improve memory, the cardiovascular system and eyesight.