Dieting is hard, but eating is easy. For this reason, you should make sure that you consume only the right foods. What we really mean is to be strategic. In other words, with a few superfoods you can add to your diet, you can positively reverse the course of your health. We explain how nutrient-rich foods deserve a place in your daily diet and how you can incorporate them into your meals! Most of these foods can be consumed together in one meal. Here are those foods…

your spinach The folate it contains also helps to protect you against age-related sexual problems by increasing blood flow. However, spinach is packed with lutein, a compound that fights eye macular degeneration. Do not forget to consume 1 glass of fresh spinach a day.

How should we consume?

You can make your salads with spinach. Add spinach to your omelet or in olive oil Consume lightly.

2. Kefir

With a history of 2,000 years, the health benefits of kefir are indisputable: Fermentation produces hundreds of millions of probiotic organisms that act as reinforcements for the armies of beneficial bacteria in your body.

a fermented milk product kefiris one of the most potent, drinkable sources of these probiotics that help boost your immune system and protect against cancer. You can have a diet rich in calcium and protein by drinking 1 glass of water a day.

How should we consume?

Blueberries, Walnut, flaxseed and honey Kefir consumed with it is the best breakfast or dessert.

3. Tomato

There are two things you should know about tomatoes: Red ones are best because they contain high antioxidant lycopene. Also, cooked tomatoes are even more effective than fresh ones because it’s easier for the body to absorb lycopene. Research shows that a diet rich in lycopene can reduce the risk of bladder, lung, prostate, skin and stomach cancer, and coronary artery disease.

How should we consume?

8 pieces per day cherry tomatoes by eating or 1 glass tomato juice You can do this by drinking.

4. Carrot

Most red, yellow, or orange vegetables and fruits contain carotenoids (fat-soluble compounds that have been associated with a wide range of cancers, as well as the risk and severity of inflammatory diseases such as asthma and rheumatoid arthritis).

How should we consume?

None of these are as easy to prepare as carrots. In addition, carrots are very low in calories. 1 per day carrot Eat or drink half a glass of carrot juice.

5. Blueberry

Blueberries, which contain more antioxidants than other North American fruits; It helps prevent cancer, diabetes and age-related memory changes. That’s why it’s called the “brain fruit”. Studies show that blueberries, which are rich in fiber and vitamins A and C, also increase cardiovascular health. 1 or half a cup of fresh tea per day blueberries you can consume.

How should we consume?

Blueberries It can preserve all its nutritional values ​​in dried, frozen or jam form.

6. Black Beans

All beans are good for your heart, but none of them lower your brain power. black beans cannot increase as This is because they are full of anthocyanins, which are antioxidant compounds that have been shown to improve brain function. Half a cup of black beans daily provides 8 grams of protein and 7.5 grams of fiber. It’s also low in calories and free of saturated fat.

How should we consume?

¼ cup olive oil and roasted garlic with 1 cup black beans puree it. You can consume this sauce alone or with other things. You can also sprinkle these beans on the pasta you have prepared.

7. Walnut

Richer in omega-3 than salmon for heart health, loaded with more polyphenols than red grapes and containing as much muscle-building protein as chicken, walnuts are one of the most amazing foods! While other nuts have only one or two of these features, walnuts have all three. One serving (about 7 pieces) WalnutIt is the most beneficial food that recovers the body, especially after training.

How should we consume?

Sprinkle on salads, add to pancake batter, peanut butter mix with the fish or chicken while marinating to olive oil add that too.

8. Oats

Oats are full of soluble fiber, which reduces the risk of heart disease. Yup, oat It is loaded with carbohydrates, but the release of these sugars is slowed by fiber. Oats also provide muscle-friendly energy that does not decrease, as they contain 10 grams of protein per half glass of water.

How should we consume?

Containing at least 5 grams of fiber per serving granola you can consume. Salads and you kneaded ground on flaxseed You can sprinkle two tablespoons with it.

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