Healthy eating: 10 foods we should be eating more of
Nutritionists always emphasize that a varied and balanced diet is the basis of good health. Eating a variety of foods is important to provide the body with the complete range of nutrients it needs to function properly and to avoid harmful substances (preservatives, pigments, antibiotics in meat and fertilizers) that can build up in the body and cause toxicity and unbalanced.
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Photo: Delli
However, given the way we live, we find ourselves repeating the same menu all the time: salad, pasta, rice, chicken breast, etc. However, the famous Mediterranean diet has many healthy foods that can enrich our dishes and bring us health, well-being and long-lasting energy.
With so many well-known superfoods, which ones should we choose? How do they benefit our bodies, including our skin? Here is your pick of 10 of the healthiest, but often overlooked, foods that can make our recipes more appealing and delicious, and give us energy and radiance.
1. Chickpeas
Often served as an appetizer in southern European countries, this legume reduces blood sugar spikes, keeps bad cholesterol in check, helps regulate blood pressure and is fortified with its fiber, Omega-3 and Omega-6 fatty acids and minerals like potassium, calcium and phosphorus skeleton. It’s an easy superfood to have as a snack between meals.
2. Red onions
Red onions are an enhanced version of white onions: Not only are they rich in vitamins and minerals such as vitamins C, K, B12, and calcium, magnesium, and potassium, but they also contain plant flavonoids, a type of plant flavonoid that helps protect against allergies and heart disease. Antioxidants. Red onions are recommended to be eaten raw so as not to dilute their nutritional value, and they are great in salads, with tomatoes and cheese.
3. Sardines
The star nutrient of this fish is omega-3 fatty acids, unsaturated fatty acids that can raise “good” cholesterol, lower triglycerides, and prevent diseases such as atherosclerosis. In addition, this herring is one of the few foods that contain vitamin D, which is usually only produced when exposed to the sun. If you can find fresh sardines, eat them grilled or grilled like the Portuguese, it is the national food of Portugal.
4. Salted Capperi
Common on the continental table, capers are an extraordinary source of polyphenols, have antioxidant properties that slow down cellular and skin aging (such as wrinkles), improve microcirculation, and have a diuretic effect that prevents cellulite formation. All in all, it’s a beauty food that can be added to any dish.
5. Cress
Rich in vitamin C and minerals such as iron, calcium, potassium, phosphorus, and iodine, this cruciferous plant (of which cauliflower is one) has digestive and detoxifying properties, fights edema, and acts as a natural antibiotic. As a herb, cress is usually eaten raw, but it can also be added to sauces, salads, or sandwiches for a special flavor.
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Variety of salads in mason jars. Fruit salad mango, pomegranate, greens, vegetables pasta, carrots, cauliflower, salmon. Standing with mini limes and wood spoon over blue background. Food to go. (Photo by: Natasha Breen/REDA&CO/UIG via Getty Images)
6. Sweet potatoes
Sweet potatoes are rich in flavonoids, carotenoids, vitamin C and vitamin A (or retinol), ingredients with antioxidant effects, making it a real anti-aging food. You can roast, boil, and puree just like a regular potato, and be sure to get the nutrient-rich skin.
7. Kale
Kale is the gem of a superfood. It’s a treasure trove of antioxidants: containing flavonoids, vitamins A, C, K, E, and B complex, calcium for bone benefits, zinc to support the immune system, and iron to fight anemia. You can toss it into salads, such as with chickpeas and avocado, and it will give you a long-lived elixir.
8. Mushrooms
Mushrooms are fairly low in calories and rich in fiber, B complex, and minerals like phosphorus, potassium, and copper. They have antioxidant and anti-inflammatory properties that help support the immune system and avoid cardiovascular disease. Don’t think of mushrooms just as a condiment for meat or stews, but also as a star in soups and salads.
9. Millet
In addition to being gluten-free and low-glycemic, millet is rich in protein, amino acids, antioxidants, and minerals like magnesium, calcium, phosphorus, and iron, which are essential for healthy hair and skin. You can cook millet like rice and add it to salads to enjoy with lettuce and herbs.
10. Arugula Arugula
Once loved by the ancient Romans, this pungent vegetable is low in calories, has antioxidant, anti-inflammatory and anti-aging properties, and is an excellent source of vitamins and minerals, including rich vitamins and minerals and Contains mustard oil, an active ingredient that helps reduce high blood pressure. Not only is it great for salads, but it can also be added to pizza, soups, and main courses.
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These 10 foods are all healthy choices that can enrich your diet, provide a variety of nutrients, and bring many benefits. By eating a varied diet, you can ensure you’re getting all the nutrients your body needs while adding flavor and health.
Original text from:Vogue Italy
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