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Top healthy foods

Good for the brain

Salmon

Chinese scientists from Qingdao University College of Medicine concluded that salmon is the most healthy food for the brain. According to studies, the systematic use of fish can not only improve a person’s mental state, but also reduce the risk of developing depression.

Note that salmon is considered a dietary product – it contains a large amount of protein, but at the same time low in fat and carbohydrates. In addition, this fish contains a large amount of vitamins and minerals – salmon is rich in niacin, calcium, magnesium, sodium, manganese, copper and selenium. It contains a sufficient amount of vitamins B5, B6, B2, B1, which are necessary for the functioning of the cardiovascular system, the development of muscle tissue and normal brain function.

Tuna

Another “food” no less useful for the brain is tuna – this fish also contains a large amount of phosphorus, iron, calcium, magnesium, selenium, as well as vitamins and amino acids. However, the most important are fatty acids of the Omega-3 complex – they extremely positively affect the activity of the cardiovascular system, brain, skin and hair.

Sardines

Sardines are also selenium, phosphorus, omega-3 and omega-6 fatty acids, vitamins B2, B12 and D, as well as choline, calcium, zinc, manganese, copper, coenzyme Q10. They are rich in purines, nucleic acids necessary for tissue repair. This product contains the entire list of amino acids that are not synthesized by the human body. A 100-gram serving of fish covers half the daily protein requirement.

Walnut

Not for nothing that the walnut kernels in shape resemble the cerebral hemispheres. Due to the complex of biologically active substances and lecithin, walnuts are able to relieve nervous tension, strengthen memory, improve brain function.

Muscle Health Products

Muscle pain bananas

These fruits are rich in potassium, and therefore scientists have found that they can help with muscle pain. That is why doctors strongly recommend that athletes eat bananas after strength training.

Red meat

Red meat contains a large amount of protein and iron, which the body needs. In addition, it also contains creatine – a substance that supplies tissue cells with energy during moments of great physical exertion. Our body produces creatine, but in small quantities, so for people who lead an active lifestyle, it is so important to introduce red meat into your diet.

Eggs

Eggs are an excellent product for gaining muscle mass. The fact is that they contain a large amount of protein, which is necessary for this process.

Tofu (soy cheese)

Tofu is good for muscles because it contains a lot of protein. Protein helps support muscle growth and accelerate recovery, it consists of all body tissues, as well as enzymes, hormones and much more. As a source of protein for an athlete, tofu is a very good option, it has a lot of protein and low calorie content. In addition, this protein is quickly absorbed by the body and provides it with 8 essential amino acids.

Muscle building fish

Fish contains omega 3, which interfere with the breakdown of protein in the body. Therefore, eating fish for those who want to build muscle is simply necessary.

Good for the lungs

Broccoli

British scientists managed to find out the unique ability of broccoli in relation to the lungs. The fact is that broccoli helps the immune system remove pathogenic bacteria from the lungs. The secret lies in the unique plant-based compound sulforaphane, which helps cleanse the lungs.

Brussels sprouts

Doctors strongly recommend introducing broccoli into your diet, because beta-carotene is present in its composition. This substance leads to an increase in lung volume, which protects against asthma or emphysema.

Chinese cabbage

Scientists came to the conclusion that the use of Chinese cabbage has a beneficial effect on the purification of blood vessels from cholesterol plaques that cause the development of vascular atherosclerosis, as well as heart attack, stroke and pulmonary thromboembolism

Skin Benefits

Blueberries

Blueberries are very rich in their vitamin content – it contains a lot of potassium, sodium and magnesium, there are phosphorus, iron, copper, manganese, cobalt and nickel, as well as vitamins C, P and PP, B1 and B6, pantothenic acid and tannins. Thanks to this, blueberries are good for vision and skin.

In addition to medicinal purposes, blueberries are often used in the care of appearance – masks from it improve the complexion and smooth out small wrinkles.

Salmon

When it comes to moisturizing the skin, salmon is one of the most effective natural ingredients. Like avocado, it contains beneficial fatty acids, in particular omega-3. These fatty acids, which help retain moisture as long as possible, help preserve the skin’s natural protective functions to increase its elasticity and density.

Green tea

Green tea filling – perfect moisturizing, toning and rejuvenating leather medium. Immediately, a green tea should be qualitative, but it means – not cheap and without any additives and ammunition.

Hair Products

Dark green vegetables

For healthy hair, you should eat leafy and green vegetables. For example, broccoli, leaf beets and spinach contain vitamins A and C, which contribute to the appearance of sebum. Dark green vegetables provide hair with calcium and iron.

Beans

Beans, lentils and other legumes must be included in the diet for healthy hair. They provide the body with the necessary backs for hair growth, as well as iron, zinc and biotins. Lack of biotin can cause increased fragility of hair.

Salmon

Salmon is saturated with omega-3 polyunsaturated fatty acids, which are essential for healthy scalp. A lack of fatty acids can lead to dry scalp, and hair will look depleted. Salmon is also an excellent source of protein. It has a lot of vitamin B12 and iron, which also nourish and strengthen hair.

Eye Health Products

Corn

Lutein and zeaxatin, the antioxidants necessary for the normal functioning of the organs of vision, are very important for eye health. Contained in green and orange-yellow vegetables, including corn.

Carrot

Beta carotene, a carotenoid that is processed by the body into vitamin A, is useful for vision in carrots. At the same time, doctors say that carrots, alas, will not be able to improve vision, but will help maintain it at the same level.

Heart healthy foods

Tomatoes

The antioxidants contained in tomatoes protect the heart from free radicals, which have a damaging effect. The regular use of these vegetables helps to restore the heart muscle, in which some disturbances have developed.

Baked potato

The potato contains 25% of all polyphenols consumed by humans, which are the most useful antioxidants that protect the heart and blood vessels, which prevent aging and the development of cancer.

Plum juice

Plum juice contains glucose and organic acids, such as citric, malic, coffee, and others. Also, in plum juice there is a large amount of B vitamins, as well as C and P, they contain both carotenoids and polysaccharides (calorizer). Plum juice also contains substances useful for the human body: phosphorus, calcium, potassium, iron and magnesium. It is useful for hypertension and kidney disease, because the potassium contained in the juice helps to remove water and salt from the body.

Intestinal Health Products

Prunes

Plum with prunes on a wooden board

Prunes contain a large amount of fiber, as well as micro and macro elements that heal the body, and also have laxative properties.

Yogurt

Yogurt contains lactic acid bacteria. Normally, they are present in the intestinal microflora, responsible for the digestive and immunostimulating functions. Also, lactobacilli have antimicrobial properties, helping the body cope with E. coli, staphylococcus, protea and Candida mushrooms. If the microbial balance of the gastrointestinal tract is disturbed, yogurts contribute to its stabilization.

Healthy bone products

Oranges

Orange juice is very useful for maintaining healthy bones. It contains vitamins, and calcium, and magnesium, and phosphorus, and also zinc, copper and manganese, necessary for bones, although in small quantities; but this juice has a beneficial effect on the condition of the bones because the vitamin C, which is so rich in oranges, actively helps the body absorb calcium and other nutrients.

However, doctors warn that excess calcium is harmful to the body, and therefore it is worth controlling the amount of consumption of these fruits.

Milk

Drinking milk every day is an excellent prevention against osteoporosis and other bone diseases. Milk also has a positive effect on the digestive system, as it contains vitamins A, B, C, E, and many beneficial bacteria. Milk also gives us a good portion of the protein needed as a building material for our cells.

Celery

Celery strengthens the immune system, tones the body, strengthens bones, protects against atherosclerosis, cures the central nervous system, insomnia, neurosis and obesity. Celery is also useful for people suffering from anemia and bronchitis, as well as smokers.

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