Although there are many healthy foods I have highlighted what I consider to almost everyone, the 10 foods essential for a healthy diet.
A balanced diet should contain, of course, different types of nutrients but if I had to choose 10 essential foods for their nutritional value for the health benefits produced, its price and its relevance to our diet, choose the following:
Properties: Contains oleic acid (monounsaturated fat) that is capable of lowering bad cholesterol and increase good cholesterol, thereby protecting the cardiovascular system.
It is rich in vitamin E, a powerful antioxidant against free radicals and gives anti-cancer effects.
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is best eaten raw or pureed and added to preparations when cooked. Today it is considered without doubt one of the food for a healthy diet.
Properties: Reduces pain and inflammation in rheumatoid arthritis. Reduce allergic symptoms of asthma and congestion associated with cold. Flavonoids with vitamin c gives antibacterial properties.
Garlic also prevents the formation of atheroma.
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contain quercetin (flavonoid), vitamin C and sulfur compounds (responsible for their heart-healthy properties.)
Properties: Contains lutein, choline and vitamin B12 to reduce chronic inflammation (situation prior to disorders such as type 2 diabetes, cardiovascular disease, osteoporosis and Alzheimer’s).
Prevent against the formation of blood clots (antiplatelet).
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The cholesterol content has a bad image to the eggs.
In hypercholesterolemia is more important to consider the saturated fat diet. A healthy person can eat 1 egg every day and if you have cholesterol problems can eat two or three times a week without jeopardizing their health.
Properties: high iron content (prevent anemia).
The soluble fiber in lentils reduces cholesterol (cholesterol trapped in the gut and prevents its absorption). Insoluble fiber regulates intestinal transit and prevents irritable bowel syndrome or diverticulitis.
Folic acid and magnesium lowers the risk of cardiovascular disease.
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are rich in minerals. If they wind can lower the amount we eat or go through the food mill to remove skins.
credit to: Juana Maria Gonzalez
(Personal Dietitian)
Source: www.enbuenasmanos.com/articulos/muestra.asp?art=2335
image source: www.mymealcatering.com/wp-content/uploads/2008/11/diet-meal.jpg
Tags: eggs, Food for a Healthy Diet, garlic and onions, healthy diet, lentils, olive oil
