Top 10 foods to maintain a healthy body

Top 10 foods to maintain a healthy body

Healthy eating is not an option, but you must rely on it daily, and you must be aware of a balanced diet that includes all kinds of foods from which you get the essential nutrients that balance in obtaining the necessary food for the body ensures that it is supplied with all the required nutrients and is the best solution to follow a diet Seriously healthy for life

Below we will present a group of the most healthy foods that nutritionists agree on their health benefits.

1.   figs and berries

2.   dates

3.   flaxseed

4.   legumes

5.   Nuts

6.   Whole grains

7.   fermented foods

8.   Fish and seafood

9.   Cruciferous vegetables

10.   Green leafy vegetables

 

 

1 . figs and berries

Berries have many types, such as blueberries, strawberries, and green berries. Despite the smallness of the berries, they have great benefits, due to their red color, which acts as an antioxidant to prevent cancer and fight premature aging. It works to reduce blood sugar, in addition to improving cardiovascular health. bloody

Figs are one of the richest fruits that contain many vitamins such as (A, B1, B2, C, K), and also contain a high percentage of minerals such as iron, phosphorus, copper and calcium, and it works to prevent and treat anemia, as it contains A high percentage of sugars, as it provides the body with great energy and strength, especially during recovery periods

 

2. dates

 

Dates contain the highest percentage of sugar, but they are low on the glycemic index, which makes them superfoods. Therefore, dates provide the necessary energy for the body, and also contain polyphenols and antioxidant dietary fibers.

It also contains many vitamins such as

(A, B1, B2, D), it is also rich in mineral salts such as magnesium, potassium, calcium, iron, phosphorus and fluorine, and is poor in fats, so it constitutes an ideal food for the individual, increases resistance against germs and is useful in cases of muscular and intellectual stress, and in the treatment of chronic constipation.

 

3. flaxseed

Flaxseeds have anti-hypertensive properties that no other food contains, and this can be achieved through many foods, so consuming only a tablespoon of flaxseeds (whether whole or ground) every day provides countless benefits, as they help In lowering blood pressure and reducing the risk of stroke, it also works to improve the health of the digestive system or relieve constipation.

 

4. Legumes

Legumes play a major role in preventing some diseases. They can provide the body with a group of elements and nutrients, such as: proteins, carbohydrates, B vitamins, iron, copper, magnesium, manganese, zinc, fiber and phosphorus, and they are free of saturated fats such as beans, beans, peas, chickpeas, soybeans, and a type of For example, soybeans are full of phytoestrogens and are effective in reducing the risk of prostate and breast cancer. Beans are also good for cholesterol, hormonal balance and daily weight management.

 

5. Nuts

Nuts are effective in reducing the risk of chronic diseases such as diabetes, cancer, heart disease, blood pressure, etc. They help in lowering bad cholesterol or blood sugar and oxidative stress, and these help in improving the function of the arteries. Nuts also contain good fats in the form of omega-3 fatty acids that will not It causes weight gain if eaten in moderation. The importance of nutritional nuts also lies in the fact that they contain a number of necessary components such as: proteins, fibers, minerals, phytosterols and tocopherols, in addition to unsaturated fats.

 

6. Whole grains

 Whole grains are full of digestive fiber that boosts metabolism and maintains digestion, and they contain B vitamins that make them resistant to diabetes and heart disease.

These include whole wheat, barley, quinoa, oats, brown rice, and corn.

 

7. Fermented foods

 Fermented foods such as yogurt and milk, which maintain the health of bones and teeth; for containing calcium. Protects the body from heart disease and some neural tube defects from birth, regulates blood pressure, helps in metabolism and promotes bone health because it contains phosphorus, magnesium and potassium, and enhances the strength of the immune system, which leads to a reduction in the incidence of infections caused by viral infections or system disorders. digestive; This is because it contains magnesium, zinc and selenium. It also reduces the risk of osteoporosis because it contains some elements necessary to maintain bone density and strength, such as: calcium, potassium and phosphorus, in addition to proteins.

 

8. Fish and seafood

 

They contain iodine and omega-3 fatty acids, in addition to some types of vitamins and some other elements such as selenium and others. They have an important and vital role in maintaining the general health of the body and preventing a number of diseases. Rheumatoid arthritis, depression, dementia, as well as eating fish and seafood contribute significantly to reducing the risk of type 2 diabetes in overweight people.

9. Cruciferous vegetables

It has nutrients that help fight various diseases.

Not only that, these vegetables contain sulforaphane, which is good for eyesight, cognition, premature aging, and even protection against cancer. Not only that, eating these vegetables has also been shown to prevent heart disease.

These vegetables are like broccoli, cauliflower, kale, radishes, and cabbage.

10. leafy vegetables

They include spinach, lettuce, watercress, and Swiss chard. They are rich in iron, magnesium, and potassium, but because of the countless benefits they provide, from slowing the aging process of the brain to enhancing cognition to improving blood flow in the body, leafy greens are also good for your mental health as they contain fiber. A great benefit in losing weight as it gives a sense of satiety, and it has an important and significant role in preventing chronic constipation, provided that sufficient quantities of drinking water are consumed with it.

 

Therefore, it is necessary and important to preserve our health by eating all of the above-mentioned healthy foods that are beneficial to the body and skin, maintaining weight and protecting against all diseases.