5 foods needed for a healthy diet
If you want to improve your health and longevity, 5 essential foods should be included in your daily diet. The key, some researchers say, is tricking the body, which, as it ages, produces more cells that destroy cells and fewer new cells, resistant to cancer, aging or other conditions.
These harmful substances are so-called free radicals, a group of atoms with an odd number of very unstable and reactive electrons. When these free radicals enter the human DNA they lead to its damage and the appearance of cells with abnormal behavior, such as cancerous ones.
Food number 1: Vegetables
According to American researchers, most of the population does not consume vegetables because they do not know how to prepare them or because they do not consider them nutritious.
Also, a survey shows that they are young people who have never consumed milk, for example.
The most nutritious vegetables and rich in fiber are: turnips (contains most antioxidants), mustard leaves, broccoli, bok choi or spinach.
Vegetables, which can have different textures and shades, from dark green to pale green, from a cracked to a lacy look, can be prepared in several ways:
They can be browned in butter or oil next to the onion or garlic, mixing until they become soft. These can become a delicious garnish. Or you can combine the resulting sauce with ham chips (made from soy), thus obtaining a salad (the scallops are tougher, so they require cooking)
To the sandwiches you can add, besides meat and a series of crunchy and aromatic leaves, like cabbage.
Salads can be prepared from different types of vegetables such as lettuce with seasoning seasoned with olive oil and vinegar. Vegetables can be a little bitter, due to the chemicals contained in them, so it is often necessary to use sauces.
Food number 2: Olive oil
Another important food, which makes a perfect pair with vegetables, is olive oil. A conclusive example in favor of this food is an energetic Mediterranean population in which olive oil is absent from the daily diet.
The term extra virgin means, in fact, little processed. Olive oil not only does not deposit in the arteries, causing them to narrow as saturated fats do, but it also contains a number of powerful antioxidants, called polyphenols. Polyphenols help cells in the body, such as those that cause breast and colon cancers, maintain their normal function, preventing the appearance of neoplasms.
A study in Greece shows that the incidence of breast cancer was reduced by 12% in people who regularly consumed vegetables and olive oil. In fact, Mediterranean diets are based on the consumption of good oils, without saturated fats of animal origin (bad fats that increase cholesterol and the risk of cardiovascular disease). The meat, represents in this area, a small part of the menu.
A tasty way to introduce olive oil into the menu of the day is to pour a few drops into a deep dish mixed with a little balsamic vinegar. This mixture can be used to grease the bread, thus replacing butter.
Another method is to mix fresh asparagus with olive oil, season with thyme and place in the oven for 20 minutes at 400 degrees.
Food number 3: Flax seeds
Flaxseeds are high in fiber, playing an important role in lowering cholesterol and preventing constipation. These contain another type of polyphenol that protects the body against cancer. Also, flax seeds and omega 3 acids.
The flax seeds are stored in the refrigerator because they can become rancid. Linseed oil should also be stored cold and should not be heated or added to baking products.
To prepare the flax seeds, they must first be ground. The obtained powder can be sprinkled (one or two teaspoons) on cereals, meat or yogurt.
Food number 4: Oatmeal
Oats eliminate cholesterol from the body. Most nutritionists recommend consuming cooked oats. If you prefer the natural option, the oats can be consumed as cereal, mixed with milk, brown sugar and a piece of butter.
It can also be consumed with frozen or fresh berries (blueberries). According to a study by Tufts University, half a cup of cranberries brings twice as many antioxidants into the diet than one person usually consumes in a day.
Oatmeal can also be consumed in the form of delicious cakes. You should not forget raisins, which contain the same beneficial substances; red wine can also be added in the middle of the day, but in moderation.
Oatmeal can also be used in meat preparation.
Food number 5: Tea
Green, black and even white tea contain a large amount of antioxidants. Green tea leaves are rich in polyphenols, substances that fight against free radicals. Green tea invigorates metabolism by helping to burn fat.
It is prepared from a teaspoon of leaves or a packet of tea for a cup; you can add a packet of peppermint tea for the flavor. As for white tea, it comes from a plant called Camellia sinensis. The color of the tea is given by the method of preparation and the appearance of the leaves. If the leaves are picked when they are silver, the tea is white; when the leaves are past the tea gets another color.
Some believe that white tea plays an important role in the fight against diseases, due to the high content of flavionids. White, green or black tea is the best and healthiest soft drink.
It should be noted that there is no perfect food. For a healthy diet it is necessary to consume a variety of foods.
Mention should also be made of peanut butter (very effective in the fight against cardiovascular disease and diabetes), apples (effective for smoking lungs), tomatoes and melons (which plays a role in preventing prostate cancer), sardines (rich in omega acids) 3 and calcium) and turmeric - the plant of the ginger family (containing curcumin - a yellow pigment - which seems to play an important role in the fight against tumors).
Tags Diet Health Olive oil