The benefits of foods in human nutrition

Our health depends largely on what we eat. After all, with food we get energy and nutrients. If any elements in the body will not be enough, there may be disruptions in the work of human organs. Recently, nutritionists have named the most useful foods in human nutrition. You should always have these superfoods in the refrigerator or on the kitchen shelf. They contain a vital amount of vitamins, macro and microelements. Of course, the diet should not be limited only to these useful products. The diversity at the dinner table is extremely important. But remember that the products below are the best of the best!

Salmon

At the moment, salmon is considered the most useful fish in human nutrition. It has a lot of fish oil, which is necessary for beauty, health and a well-proportioned figure. Dishes from valuable fish, such as salmon, must be eaten twice a week. Meat of salmon fish species is ideal for the prevention and treatment of heart disease, nervous system and autoimmune diseases. Proteins of red fish are also very useful for hormonal balance.

What products can replace salmon: tuna, sardines, herring, trout, sea bass.

Useful recipes: Fish cutlets. Take the fillet of salmon or tuna. Mix with the juice of half a lemon, add a teaspoon of mustard, a glass of breadcrumbs and half a cup of chopped onions. Next, we make cutlets and prepare them.

Turkey

Turkey is considered the most useful meat product of animal origin. The most dietary part of it is naturally considered to be breast without skin. Meat of turkey breast is the richest source of protein and many B vitamins. If you eat a portion of turkey for breakfast, you will ensure the body's need for protein for a long time. Recent research shows that the required amino acids as a result of the decomposition of the proteins of the bird can provide the body's needs for two days (depending on the portion eaten).

What products can be replaced with turkey meat: chicken breast.

Useful recipes: Turkey breast baked in foil. Baked poultry meat is perfectly combined with whole-grain bread. Bake turkey meat (it's not difficult). Slice whole-grain bread in small slices and spread it with sauce. To prepare the sauce, mix a teaspoon of mustard, a tablespoon of olive oil and 5 berries of raspberries. Despite the simplicity, it will be an elegant and useful dish for a party. In addition, for several days you can enjoy excellent sandwiches at work and treat your colleagues.

Beans

Beans, and other beans, we somehow have a bad reputation. Like, the food is heavy, long digested. But heavy food does not mean harmful! Eat it in the morning, and there will not be problems with digestion. And to convince you of the benefits of legumes, the following facts. Beans are not in vain one of the most useful food products. It is difficult to find a better source of protein than animal origin. Dishes from legumes are not replaceable for those who adhere to the diet and restrict the consumption of red meat (pork, beef, lamb, etc.). These plants contain a lot of fiber and vitamins, folic acid and antioxidants. Proteins of leguminous plants protect our bones from washing away calcium, help to maintain the proper level of sugar in the blood. This is the cheapest natural "drug" for lowering cholesterol. Therefore, it is necessary to eat grain beans, especially beans, several times a week.

What products can be replaced with beans: All types of legumes. The most common of them - peas, lentils, beans (we'll tell about soybeans separately).

Useful recipes: Pour green peas with a small amount of olive oil and sprinkle with sesame seeds. Very simple and extremely useful!

Soybean

Soybeans are covered with rumors and legends. The greatest scientists argue about its usefulness or harm "to hoarseness". But all fears are mainly concentrated around genetically modified soy. It really can be harmful to health. But ordinary soy is extremely useful, especially for women. As for men, the questions remain, as soy contains phytonutrients that are similar in composition to female hormones. For example, in China, Japan, Taiwan, soy is very revered. And without soy sauce, oriental cuisine is not at all conceivable. A very useful product in human nutrition is soy cottage cheese - tofu. However, domestic producers in the pursuit of profit generously replace meat with soybean powder, sometimes from genetically modified varieties. Thus, wetting the reputation of soy. But is it possible because of "potboilers" to abandon a useful product? Of course not!

From soybeans you can cook anything: steak, cottage cheese, stew, soups, pates, sausages and sausages. Obtain inexpensive, easily accessible and very delicate dishes. If girls use at least not a lot of soy, they noticeably reduce menstrual pain and less often there are mood swings. Soy is a vegetable alternative to meat, as it is rich in protein. It contains many phytonutrients and basic amino acids. Recall that soy is a source of lecithin.

What products can be replaced with soybeans: Despite the fact that soybean from the family of legumes, there is nothing to replace it with. According to its properties, soybeans are different from beans, peas and lentils. Therefore, and presented on the recommendations of international nutritionists a separate item. Soy is so unique that alternative products are unusual for other plants. This is soy cheese tofu, soy milk, bean curd tofu.

Useful recipes: Cheese or curd tofu, you can pickle, cut into cubes and sprinkle with natural soy sauce. You will get a satisfying and useful "snack".

Pumpkin

Pumpkin is useful not only for the newfangled Halloween. Because it is a very useful and tasty vegetable. Pumpkin is saturated with alpha- and beta-carotene, fiber and vitamins. Contained in the pumpkin carotenoids are a vitamin A provitamin, and are very easily digested. They have a positive effect on our immune system, protect the skin from the harmful effects of sunlight, slow down aging. Unlike vitamin A of animal origin, the alpha and beta-carotene pumpkins do not cause an overdose.

What products can replace a pumpkin: carrots, sweet potatoes, sweet pepper orange, pumpkin seeds (a rich source of protein, phosphorus and magnesium).

Useful recipes: Fry the pumpkin seeds for 2 minutes in a dry frying pan. At the end, add a few drops of soy sauce. Eat instead of chips.

Tomatoes

We all know from childhood that tomatoes are useful. But not everyone knows that the most useful are not fresh tomatoes, but thermally processed ones. In the tomatoes cooked on fire, the highest concentration of lycopene is the most valuable substance in tomatoes. Lycopene has an antiseptic effect. It is also a powerful antioxidant, which not only prevents cell mutation, but also performs the unique role of an internal sunscreen. It turns out that the daily dose (40 g) of tomatoes contains 16 mg of lycopene. This is enough that the time spent in the sun, after which the sun burns, increases by 40 percent. That is - eating tomatoes, you can stay longer in the sun without damaging the skin!

What products can replace tomatoes: red watermelon, red grapefruit, papaya.

Useful recipes: Put the tomatoes (unpeeled) in a saucepan and bake them. Add a spoonful of olive oil and sprinkle with large sea salt.

Spinach

In every second foreign cartoon film, we can see how the children are trying to feed with spinach. And those heroically resist. Of course, spinach is not very tasty, but it is very useful in human nutrition. Unfortunately, spinach in our country did not become a national dish. Because the culture of healthy eating has not yet mastered society. But citizens who want to live a long healthy life, spinach are respected. Spinach is not in vain called a "green pharmacy." After all, it has more characteristics of health care than any other vegetable. It contains all the components to protect against cardiovascular disease, cancer and aging. It saturates the skin with coenzyme Q 10, which is known to the general public due to the advertisement of expensive cosmetics. To properly digest the carotenoids contained in spinach, its leaves should be watered with olive oil or eat with salmon.

What products can replace spinach: It is impossible to completely replace spinach. But some of the nutrients are compensated for by beet, salad, sweet orange pepper.

Useful recipes: Grind the spinach leaves in a blender along with almonds, walnuts, cloves of garlic, olive oil and parmesan cheese. The excess of the resulting dish can be frozen.

Broccoli

In 1992, President Bush, known for his "bloopers," publicly said: "I am the president of the United States, and I will no longer eat broccoli." Do not listen to him - it's a fatal mistake. In the same year, scientists discovered a substance contained in broccoli cabbage, which not only hinders the development of cancer, but also contributes to its treatment. Salads from fresh cabbage broccoli contain a lot of vitamin C, which strengthens the immune system. Cooked broccoli is also useful - after heat treatment, carotenoids are easily digested. The last sensational discovery - broccoli effectively fights Helicobacter pylori (bacteria that are responsible for the formation of ulcers and cancer). So if something is wrong with the stomach, then it's better to start a prophylaxis with broccoli.

What products can replace broccoli: Brussels sprouts, cabbage, cauliflower, turnips.

Useful recipes: Pieces of raw broccoli soak in olive oil and bake in the oven or on the grill. They turn out to be crispy, sweetish and very tasty.

Oatmeal

"Oatmeal, sir!" This phrase from childhood is known to fans of the Soviet film about the adventures of Sherlock Holmes and Dr. Watson. Previously, English aristocrats always started the day with a portion of oatmeal porridge, so they were exceptionally healthy. Their modern descendants did not care about traditions, as a result of which the citizens of Great Britain occupy the first place in Europe for obesity. Simple porridge was irreplaceable. Oat flakes normalize the content of sugar and cholesterol in the blood. Do not be afraid of oatmeal, although it consists mainly of carbohydrates. In the unprocessed whole grain, there are few calories, but many anti-cancer substances. In oatmeal contains ferulic acid, which is famous for its strong antioxidant properties.

What products can replace broccoli: flaxseed, wheat sprouts, brown rice, barley, buckwheat.

Useful recipes: Oat pancakes. Oat flakes are soaked in 0.5 liters of kefir. Add the egg and 2 tablespoons of flour. Toast. Sprinkle with powdered sugar and apple sauce before serving.

Blueberries

Blueberries are the champion among berries. It is one of the most useful foods in human nutrition. It is also called "a berry for the brain" or "a berry of youth". Of blueberries they even made a medicine that reduces pain during childbirth. One serving of blueberries contains as many antioxidants as contained in five servings of carrots, apples, broccoli, pumpkins. If you have the opportunity to eat blueberries every day, you can be calm for your health. Blueberries, like other red fruits, inhibit the growth of cancer cells, reduces the risk of cardiovascular diseases and senile diseases. It is noticed that girls who regularly eat blueberries have surprisingly smooth skin. Even half a cup of berries can provide the body with a large dose (1200 mg) of vitamin C - this is shock therapy in the fight against wrinkles and age spots.

What products can be replaced with blueberries: red grapes, cranberries, blackberries, raspberries, strawberries, currants, cherries.

Useful recipes: Make cupcakes from semolina and soy milk. Fill with a spread of blueberry puree and other fruits. Each product from this combination is useful in its own way.

Oranges

Oranges have become so familiar that we begin to treat them not seriously. There are a lot of them, and they are everywhere. Meanwhile, an orange is an excellent preventive against chronic immune disorders, such as diabetes. It is also one of the richest sources of vitamin C. But the most valuable substances of oranges are flavonoids. They prevent cell mutations and their consequences in the form of cancer. They can even absorb ultraviolet, acting as an internal filter and protecting the skin from the sun. Also citrus protect vessels, actively resist viruses and stimulate digestion. And if you chew a little orange peel between meals, it will reduce the level of harmful cholesterol.

What products can replace oranges: lemons, grapefruits, tangerines, greens.

Useful recipes: Squeeze orange juice. You do not throw out the peel, but fine-mix in a food processor. Mix with juice and drink. The fact is that the concentration of vitamin C in the shell is 10 times higher than in the juice itself.

Tea

It turns out that the usual tea is a real superproduct. He does not get fat. It is delicious and fragrant. It is available everywhere. It does not take time - sipping tea, you can enjoy what you love. Correctly brewed quality tea lowers blood pressure, prevents cancer, protects the skin from the sun, is an anti-inflammatory agent (especially for the eyes). Is there a cheaper and better method of improving health and beauty? It is believed that green tea is more useful than black tea. But black tea is used for eye compresses with inflammation. Green tea can be brewed up to eight times. It is recommended to drain the first water, and drink only the brewed tea. Ideally, it is very useful to eat tea leaves after several tea leaves - this advice of doctors for true fans of a healthy lifestyle. Attention! It's just about tea. Herbal and fruit infusions are also useful, but they do not contain valuable polyphenols. Since tea is a tonic, some contraindications are possible.

What products can replace tea: None.

Useful recipes: Unsweetened tea in sachets, replace with real leaf. Only then you can appreciate its taste.

Yogurt

As they say, not every yogurt is equally useful. When choosing a yogurt, you need to look at it to be sugar-free, and also contains prebiotics and probiotics useful for the intestines (live microorganisms that protect our gastrointestinal tract). Yogurt is a nutrient medium for beneficial bacteria that have colonized our body. From these bacteria depends not only digestion and assimilation of food, but also immunity.

What products can replace yogurt: Kefir.

Useful recipes: Bulgaria is famous for its long-livers. And the Bulgarians believe that they live long thanks to yogurt, which they prepare themselves.

Walnuts

Walnuts reduce the risk of cardiovascular disease. People who regularly eat walnuts are less likely to develop coronary heart disease, diabetes, cancer, kidney and lung disease. This nut extends life.

What products can replace walnuts: almonds, pistachios, sesame, peanuts, pumpkin seeds and sunflowers, macadamia nuts, hazelnuts.

Useful recipes: Add to any dish and eat just like that.