Popular wisdom says: "mens sana in corpore sano" and "you are what you eat." Therefore, to enjoy good health and well-being, it is important to know exactly which products have a positive effect on our body.
Here are the 10 most healthy daily products.
1. berries
Berries contain more antioxidants than 40 well-known fruits and vegetables tested. Thanks to the antioxidants reduced the risk of a number of serious diseases, including heart disease, cancer, age-related blindness and memory loss. In addition, the berries are rich in vitamins, minerals, fiber, contains epicatechin. Total half cup (125 ml) Berries per day equals one serving of fruit or vegetables.
2. Garlic
Garlic has antibacterial, antifungal and antiviral properties. It contains sulfur, which acts similar to antioxidants as a positive effect on the cardiovascular system. Eat 6 or more cloves of garlic a week, and you reduce the risk of colon cancer, stomach and prostate cancer by half.
To use 100% healthy garlic properties, crumble it, then let it sit for 10 minutes before use.
3. Olive oil
Olive oil is a supplier of some of the good fats in the world. Due to the content of monounsaturated fat, it reduces the level of "bad" cholesterol (LDL) and increases "good" (HDL) cholesterol. Olive oil is also rich in antioxidants called phenols, which reduce the amount of cholesterol accumulated in arterial walls.
Daily recommended to use one spoonful (15 ml) of olive oil. Buy product only cold-pressed.
4. Broccoli
Broccoli - a vegetable №1 in the struggle with cancer, because it contains sulforaphane and sulfur compounds. Eating broccoli reduces the risk of breast cancer, lung, stomach and colon. Boil the broccoli for 3-4 minutes for a couple, because then they release more of its active substances.
5. natural yoghurt
This is a good source of calcium - an element necessary for proper bone formation. However, the true power of yogurt is that it contains live bacteria, called probiotics. These beneficial microorganisms prevents growth of harmful microflora in the intestine. Eating yogurt helps with inflammatory bowel disease, ulcers, urinary tract infections and fungal "intimate" infections.
Portion 175 ml nonfat yogurt with live cultures of bacteria is one glass of milk or dairy products per day.
6. Oat flakes
Oats contains beta-glucan - type of soluble fiber, which lowers cholesterol and blood pressure. One cup (250 mg) oat flakes comprises an amount of beta-glucan, which can reduce cholesterol by 5% and reduce the risk of myocardial infarction by 10%. The optimal amount of soluble fiber per day is 10 grams Boiled oats contains per serving of 2 to 3 grams of fiber.
7. Flax-seed
Tablespoon of milled flaxseed, oatmeal or added to yogurt, gives 2.5 g of fibers, i.e. even more than in conventional breakfast cereals. However, the true power of flax seed is in chemical compounds lignans (phytoestrogens). They reduce the risk of breast cancer associated with certain hormones. The seeds also help to reduce the symptoms of asthma and Anke, thanks to its anti-inflammatory properties.
The optimal daily dose of 1-2 tablespoons of the seeds., Necessarily consume 100% To use the advantageous properties of flaxseed them into powdered form.
8. Cinnamon
Cinnamon has one of the strongest among all the beneficial properties of spices. It became popular among diabetics because it helps to control blood sugar levels. Furthermore, counteracts thrombosis, antibacterial and anti-inflammatory properties. It has been proven that cinnamon can kill the bacteria E. Coli.
Total 02.01 g of cinnamon a day can reduce the amount of cholesterol and triglycerides 12-30%. To enjoy the beneficial properties of this spice, just add the powder in the coffee.
9. Green tea
Tea is the largest source of antioxidants in nature. It contains more than fruits and vegetables. Green tea is effective in protecting against heart disease, stroke and cancer. The beverage reduces the risk of cardiovascular disease because it accelerates decomposition of the "bad" cholesterol (LDL) counteracts the formation of thrombi and improves the functioning of blood vessels. Only 1-2 cups of tea a day reduces the risk of narrowing of the arteries by 46%.
To feel good enough to drink 2 to 5 cups a day. It is best to drink tea between meals, as contained in the tannins it can hinder the absorption of iron from foods.
10. beans
Beans good for the heart because it contains soluble fiber, which helps to get rid of cholesterol before it can "stick" to the walls of blood vessels. Studies have shown that a diet rich in soluble fiber, helps lower cholesterol by 10-15%. In turn, other studies have beans take a high place in the ranking of the products with the highest number of antioxidants.
Total of 175 mg of beans equals one serving of meat. It contains the greatest amount of protein from whole plant foods. However, even this amount is not enough.
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