In food we find all those nutrients that give us energy and keep us healthy, so we do not have to resort to dietary supplements. So here is the list of the healthiest foods that are worth eating every day. This is the greatest gift that one can give to one’s body and to oneself in general. Eat healthy.
1. Banana: It is an excellent source of potassium, and is considered an effective probiotic that enhances the absorption of iron by the body, increases dopamine and serotonin – the chemicals that affect mood and prevent depression.
2. Raspberries: We call them raspberries and they come in 3 colors: red (which are the most famous), black and purple. It is an excellent source of antioxidants, manganese, vitamins C and K, folic acid, magnesium, potassium and copper. Raspberries have antioxidant and anti-inflammatory effects, have anti-cancer properties and increase metabolism helping weight loss.
3. Kiwi: There is no dietitian who does not tell you that it is one of the best fruits for the diet. Especially if you have constipation, kiwi proves to be extremely helpful in treating it. Also, the vitamin C it contains seems to help control allergic symptoms, while giving you healthy hair, skin and nails.
4. Pomegranate: It is rich in vitamins A, E, iron, potassium, fiber and folic acid, stimulates the immune system and shields health. Pomegranate also has anti-aging properties, protects the kidneys from toxins, protects the vascular system and helps treat bad cholesterol and regulate blood sugar, while pomegranate juice has anti-cancer effects and fights cancer cells.
5. Bilberries: They are a “bomb” of antioxidants and vitamins (A, C and E), as well as a good source of potassium, magnesium, phosphorus and fiber. Their consumption protects against heart disease and diabetes, lowers blood pressure, shields the immune system, stimulates memory and vision, while helping to prevent intestinal diseases. In addition, they are called “source of eternal youth” because they prevent the formation of free radicals that are responsible for skin aging.
6. Orange: The most popular fruit internationally contains vitamins A, B and C and is a good source of folic acid, potassium, calcium, iron, iodine, phosphorus, manganese, sodium and zinc. Oranges, among other things, strengthen the immune system, help protect the skin from free radicals, lower blood pressure and cholesterol and help the proper functioning of the cardiovascular system.
7. Grapefruit: With a high content of vitamin C and antioxidants, grapefruit detoxifies the liver and enhances the cleansing process. In addition, the fiber it contains helps the proper functioning of the digestive system and keeps you full for a long time. Grapefruit also helps in weight loss and lowering cholesterol.
8. Avocado: Rich in vitamins K, C and E, fiber, folic acid, potassium and monounsaturated fatty acids that reduce bad cholesterol and improve good, should not be missing from our diet. Also, thanks to the above, avocado strengthens the immune system and protects the heart and tissues against free radicals, contributes to cell reproduction and tissue growth, is good for the skin and eyes, helps the nervous system, reduces hypertension , has anti-cancer and anti-inflammatory action etc.
9. Tangerine: It is rich in vitamins A and C, fiber, sodium, calcium, potassium and magnesium. It has more antioxidants than an orange, significantly enhances weight management and is good for the eyes.
10. Tomato: Contains over 20 beneficial substances for the body, including vitamin A, B vitamins, vitamin E, vitamin K, chromium, selenium, iron, copper, manganese and many flavonoids such as catecholic acid, flavonoids, flavonoids camphor and quercetin. However, its most valuable substance is lycopene, a powerful antioxidant that effectively neutralizes oxygen free radicals that destroy cells and tissues and that are created over time during cell metabolism. It also protects the skin from the sun’s ultraviolet rays, lowers the levels of bad cholesterol (LDL) in the blood, while research has shown that it protects against various forms of cancer, diabetes, osteoporosis, vision disorders and male infertility.
11. Celery: Their leaves are large, shiny, quite hard and linear and have a similar taste to spinach. Celery is a good source of fiber and protein, has unique benefits in regulating blood sugar, thanks to its content of calcium, magnesium and vitamin K contribute to skeletal health, while providing an excellent variety of antioxidants.
12. Eggplant: It is rich in calcium, potassium, iron, sodium, vitamin A, several B-complex vitamins such as thiamine and niacin and fiber, which make it a very healthy food. It also has antimicrobial and antiviral action, lowers “bad” cholesterol, is good for the digestive system, promotes good brain function and due to its powerful antioxidant action helps destroy free radicals.
13. Mushrooms: Consisting of 90% water have minimal calories and are food low in fat and sodium. That’s why they are suitable for those who follow a special diet or a diet program. They are also high in carbohydrates and protein, which is why vegetarians choose them as a basic meat substitute. Although they do not have the same nutritional value as meat protein, they are nevertheless the closest thanks to the presence of all the essential amino acids they contain. At the same time, they have many B-complex vitamins, as well as selenium and copper, two valuable antioxidant trace elements, which help in the good health of the skin, but also of the nervous system.
14. Garlic: It is rich in manganese, vitamin C and B6 as well as selenium, while it contains many sulfur compounds with predominant allicin due to its characteristic smell. Consumption of garlic is considered very beneficial for the heart. At the same time, it helps reduce cholesterol and pressure and seems to protect against stomach ulcers. Its many benefits include strengthening the immune system, while according to research it also has anti-cancer properties.
15. Fennel or fennel root: The fleshy root under fennel is 95% water, but it is also a source of vitamin C, fiber, folic acid and potassium. Helps in the proper functioning of the immune system and in lowering cholesterol levels. It lowers blood pressure and has beneficial properties in the intestine, since it removes toxins.
16. Sweet potato: The sweet potato has a high content of vitamin C (in fact in twice the amount of ordinary potatoes), thiamine, potassium and manganese. In addition, it contains vitamin B6 and D, iron, magnesium and β-carotene. On the plus side: it strengthens the immune system, is good for the heart and nervous system, regulates blood sugar and is good for the eyes.
17. Beetroot: Beetroot can soil hands and clothes, but it also leaves good “marks”! In particular, they are rich in carbohydrates, magnesium, iron, potassium and vitamin C. They also contain fiber and sugar. Frequent consumption can reduce cholesterol and triglycerides, while preventing the accumulation of fat in the liver. Recent research has shown that their juice boosts the body’s endurance, especially when we exercise.
18. Spinach: Spinach is a top herb, rich in iron, vitamin A, folic acid, potassium, calcium, zinc and selenium. It is therefore particularly rich in antioxidants, thus shielding blood vessels and providing protection against cardiovascular disease and stroke, is good for the eyes, is very beneficial for the bones and delays the degeneration of nerve cells in the brain. Remember that in order to benefit from the iron it contains, you must necessarily combine it with vitamin C.
19. Cauliflower: It is rich in vitamin C, while it is an important anti-cancer food. Helps detoxify the blood and liver, while protecting against strokes, intestinal disorders and keeping cholesterol at normal levels.
20. Onion: It has healing, antibacterial and antifungal properties. In particular, it lowers sugar, is good for the heart and skin, strengthens bones and can even help treat hair loss – when applied to the scalp it can improve blood circulation to the scalp by increasing strength of hair and preventing their thinning and breakage.
21. Pumpkin: It is rich in B-complex vitamins, which strengthen the nervous system, as well as β-carotene, which in the body is converted into vitamin A and has a strong antioxidant effect. It also contains iron, zinc, copper and phosphorus, which strengthen the immune system. It is also an important source of fiber, which helps the proper functioning of the intestine, regulates blood sugar levels and increases the level of satiety faster.
22. Sardines: They may be small in the eye, but they “put down” even salmon in their content of Ω3 fatty acids. And it is precisely these fats that help reduce the risk of heart disease, reducing the chances of thrombosis and according to recent research suppress the development of malignancy and reduce the blood supply to cancer cells reducing the risk of death in patients with bowel cancer.
23. Tuna: Similarly, tuna, in addition to the beneficial Ω3 fatty acids it contains, is also a food rich in proteins, vitamins and trace elements (phosphorus, potassium, sodium, selenium).
24. Chicken: Thanks to the nutrients it provides to the body, or otherwise to the proteins of high biological value, iron, zinc, phosphorus and potassium, the chicken becomes an ally in the physical and mental development of children and adolescents. In addition, the chicken’s nutrients help maintain a well-regulated metabolism, to make the necessary burns, and at the same time give energy. Combining these benefits of chicken with its low fat content and especially saturated fat (lower content than red meat), but also its low calories, we understand why it is an excellent food.
25. Wholemeal breads & pastas: Wholemeal products contain a wider range of nutrients such as fiber, B vitamins and important minerals and trace elements such as iron, magnesium and zinc. Their consumption is associated with protection against diseases such as obesity, cardiovascular disease, type 2 diabetes and certain cancers.
26. Oats: Its unique value lies in the nutrients it contains, such as fiber (lignin and β-glucans), carbohydrates, proteins, antioxidants, B vitamins and trace elements. One of the biggest “gifts” in the body, are its contribution to lowering cholesterol and high blood sugar. In addition, it contributes to weight control and proper digestion and enhances the feeling of satiety.
27. Lentils: Lentils are rich in fiber, protein, B vitamins, minerals, potassium, phosphorus, calcium and hydrocarbons. Soluble fiber lowers cholesterol levels, regulates blood glucose levels and controls insulin (considered an ideal food for diabetics), while being low in sodium, making it essential for hypertensives.
28. Walnuts: They are one of the largest sources of Ω3 and Ω6 fatty acids and antioxidants in nature. It is understood that they help improve circulatory function and improve vascular endothelial function, while eating nuts after a meal high in animal fats protects the arteries from short-term fat deposition. Research has shown that polyphenols and other antioxidants contained in walnuts help strengthen nerve endings, aid arithmetic skills and improve memory.
29. Almonds: It is considered the king of nuts, due to its nutrients and widespread consumption around the world. It contains about 18% pure protein, while it is a very good source of monounsaturated fats, vitamin E, B1 (thiamine) and B2, calcium and iron. Almond helps reduce “bad” cholesterol without lowering “good” HDL cholesterol. They are also very popular in diets.
30. Chia: Chia seeds are rich in protein, fiber, omega-3 fatty acids, calcium, boron and antioxidants. It is also a very good source of magnesium, iron and potassium. In addition, they have 3 times more iron than spinach, 15 times more magnesium than broccoli, 2 times more potassium than bananas and 6 times more calcium than milk! In addition, they help in weight loss and sculpting, give energy and help the proper functioning of the digestive system.
31. Eggs: They accumulate a large number of nutrients and are an excellent source of protein. The yolk can accumulate a large amount of fat, but it also provides vitamins and nutrients to the egg. One of the great benefits of eggs is that they enhance brain function.
32. Kefir: This is a fully balanced food that is considered to help prevent colon cancer, cleanse the intestines and equip them with beneficial bacteria and yeast. It also strengthens the immune system, digestion and helps treat severe diarrhea or constipation.
33. Yogurt: Due to the vitamin D it contains, it helps strengthen bones, and therefore in the treatment of osteoporosis. Its main feature is also that its enzymes facilitate digestion, in fact 1 yogurt a day is enough for the digestive system to function perfectly. It also strengthens the immune system, while it is an ally for those who exercise regularly and want to consume foods rich in protein.
34. Olive oil: It is considered the healthiest oil due to its high content of oleic acid, which reaches 83% and belongs to the monounsaturated fats. As a major source of monounsaturated fatty acids, it helps lower bad cholesterol (LDL) and maintain good cholesterol (HDL) in the blood, while helping to prevent blockage of arteries and cardiovascular disease. It is also rich in vitamins A and E, while also having antioxidant properties.
35. Turmeric: According to studies, it has antioxidant and anti-inflammatory properties, which potentially protect against the development of various forms of cancer.
36. Cinnamon: Contains substances that have strong antioxidant and anti-inflammatory effects, with its ingredients helping to stabilize blood glucose levels. In fact, studies show that daily consumption of cinnamon can potentially reduce the risk factors for developing diabetes. Also, one of its components – cinnamaldehyde, appears to affect platelets by preventing clot formation.