How much vitamin and minerals are in food?

Healthy foods

Without proper nutrition it is impossible to maintain health. A healthy lifestyle is impossible without healthy and natural food.

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A balanced diet is a step towards good health and well-being. If the food is varied, if it includes products of both animal and plant origin, then you can be sure that our body receives everything it needs for life without any special effort on your part.

Healthy foods should not be easily present in the diet; it is necessary to follow a diet. With regular meals, at the same hours, a conditioned reflex is developed. Gastric juice is secreted more actively and the best conditions arise for the digestion of food.

A few comments about appropriate doses

Taking vitamins, minerals and other supplements has become very fashionable in recent years. In part, this trend is a result of the prevailing obsession with staying young and looking good.

The truth is that taking extra vitamins will not necessarily allow us to achieve this ideal goal. Sometimes supplying the body with too high doses of vitamins can even harm us.
For example, excess vitamin C in the body leads to decreased copper levels. It can also cause stomach pain and kidney stones.

Cabbage

This vegetable has many varieties and they all contain a rich set of nutrients and vitamins. Cabbage is famous for its very low calorie content and delicate taste. A list of healthy foods cannot be complete without cabbage. It is indispensable in dietary nutrition.

Cabbage contains glucose, proteins, fructose, pectin, fiber, starch and mustard oils. High content of microelements such as potassium, magnesium, phosphorus, calcium and iron. Any type of cabbage contains a whole complex of vitamins: B1, B2, B6, A, E, PP. And white cabbage is not inferior even to citrus fruits in terms of vitamin C content.

Pickled white cabbage is especially useful. The beneficial properties of sauerkraut are much higher than those of plain cabbage. You can read about how to ferment cabbage here.

Sixth place – white cabbage

White cabbage
Cabbage is another quite familiar, but extremely healthy vegetable. It contains vitamin C, as well as manganese and fatty acids. It is rich in fiber, and this fiber normalizes the digestion process and cleanses the digestive tract, removing harmful substances.

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Cabbage should be eaten by those who want to lose weight, since its nutritional value is negative , that is, the body spends more energy from processing it than it receives with it. However, if you have problems with the gastrointestinal tract and thyroid dysfunction, it is wiser to avoid this vegetable .

Onion

Onions are a well-deserved favorite of all cooks and housewives. Rarely can a dish go without onions. Onions are most useful in salads, where the vitamins they contain are preserved. The more vitamins and microelements a product contains, the more beneficial it is.

Healthy foods are not always the sweetest and tastiest. Most often they are bitter, pungent, with a pungent specific odor. All this directly relates to onions.

Onions are rich in vitamins B1 and B2, which have a positive effect on digestive functions, the functioning of the cardiovascular system and metabolism in the body. Onions also contain vitamins C, PP and provitamin A - carotene.

One of the main advantages of onions, which classifies them as useful products, are phytoncides. Phytoncides are volatile substances that have a powerful disinfecting effect; they can destroy pathogens of many diseases. Diphtheria, tuberculosis, anthrax - everyone is afraid of onions.

Carrot

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Healthy foods cannot do without the beautiful orange carrot. Carrots stand out from the list of healthy foods due to their sweetish taste.

It is rich in beta-carotene, which, when entering the body, is converted into vitamin A. Carrots also contain vitamins B, C, D, E and K. The vegetable is especially useful for children.

Carrots help remove toxins from the body due to their antioxidant properties. Its juice improves vision, reduces the risk of cancer, improves digestion and tooth structure. Carrots are good for the nervous system and for improving performance.

Carbohydrates

These nutrients scare many girls and women who dream of losing weight. But don't be fooled by popular low-carb diets. TV shows about healthy lifestyles and fashion blogs about weight loss talk about the dangers of carbohydrates, but they are needed for the body. Carbohydrates are the main supplier of energy, especially for the central nervous system and brain. The required amount is from 50 to 60% of the total daily calories.

Carbohydrates perform energy, structural, receptor (part of the receptors) and other functions. It is healthier to eat slow carbohydrates, but fast sugars can also be useful in certain cases, for example, people with hypoglycemia.

Sources of carbohydrates

For every day, choose foods with whole grains, legumes and fiber instead of processed foods with excess sugars and fast food. You can afford fast carbohydrates during the “carbohydrate window”: this is a symbol for the period after physical activity when the body easily absorbs sugars without harm to health.

Beet

Beets are rightly considered one of the healthiest vegetables. It is necessary for those who want to cleanse their body, which is why it is included in the list of the most useful products.

A unique combination of calcium salts 5% and sodium 50% allows it to be used for cleaning blood vessels. Healthy beets reduce blood pressure and improve the functioning of the cardiovascular system. In addition, beets are rich in phosphorus and iron, contain vitamins B1, B2, C, P.

Beetroot regulates digestion, which is why it is included in the menu of some therapeutic diets. Healthy beets contain betaine, which promotes the breakdown and absorption of food proteins. Betaine is involved in the formation of chylin, which increases the vital activity of liver cells and improves the functioning of this important organ.

Beets are a useful product and component of the diet for diseases of the liver, kidneys and bladder. It is strongly recommended to eat beets for those who suffer from hemorrhoids. Fiber from beet root vegetables enhances intestinal motility and is a good laxative for chronic constipation. Beetroot juice is an excellent choleretic agent. The list of healthy foods for our body would be incomplete without beets.

Cucumber

Cucumber has a beneficial effect on hair growth, the functioning of the excretory and cardiovascular systems of the body. It not only has a pleasant taste, but is also rich in substances such as calcium, phosphorus, sodium and chlorine.

The beneficial properties of cucumber are the qualitative composition of micro and macroelements. Due to the presence of iodine, potassium, sulfur and alkaline compounds, this vegetable helps maintain acid-base balance in the body.

Pectin substances along with fiber are the main beneficial friends. They improve the functioning of the gastrointestinal tract and suppress putrefactive intestinal microflora. Tartronic acid inhibits the process of converting carbohydrates into fats. This means that a healthy cucumber blocks one of the ways to accumulate excess weight.

Healthy foods help our body in many ways, and this completely applies to cucumber. Cucumbers, especially salted ones, increase appetite, improve the absorption of nutrients, reduce the acidity of gastric juice, and remove cholesterol from the body.

Cucumber pickle enhances the secretory activity of the stomach, so it is recommended to use it for stomach diseases with low acidity.

Lemon

It is impossible to talk about the healthiest foods for humans without talking about lemon. This citrus fruit has a peculiar sour taste. One has only to remember about it and saliva forms in the mouth.

Lemon is rich in ascorbic acid, malic acid, pectin substances, madia and potassium salts, phytoncides, vitamins C, P, B and carotene. Lemon is an indispensable source of vitamin C in winter. Its smell improves mood and increases appetite.

Lemon juice mixed with water is useful for liver diseases, febrile and inflammatory diseases. Lemon peels boiled in sugar help improve digestion. Lemon juice and pulp are also useful at high temperatures; they help quench thirst. Lemon is a very useful product; it is indispensable in the treatment of scurvy, stomatitis and bleeding gums.

Apple

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Healthy products cannot do without our favorite apple! This is the most popular and widespread fruit in our region. The benefits of an apple are explained simply: it contains vitamins C, B1, B2, E, carotene, calcium, phosphorus and iron.

Eating apples has a beneficial effect on the functioning of the cardiovascular system, the brain, and helps with obesity, hypertension, and atherosclerosis.

Apples are very useful: their juice and decoction can be used to treat liver diseases without any time limit. Apple juice made from sour apple varieties helps with diabetes.

Apple pectin helps to beneficially cleanse the body. It binds metabolic products harmful to the human body that are formed in the intestines.

Pectin also removes radioactive substances, neutralizes toxins and toxic substances that enter the intestines or arise in it due to inflammation and other painful phenomena. The fruits of wild forest apple trees are richer in pectin than cultivated varieties.

Top 10 most beneficial foods for the body

In institutions around the world, scientists and nutritionists are conducting research to identify and list the most important foods in the diet.
Based on research results, the 10 most beneficial foods for maintaining and improving human health have been established.

Such products in the human diet are:

avocado;
broccoli;
White cabbage;
garlic
carrot
nuts;
red fish;
bananas;
apples;
lemons.

Avocado. This is the most useful product in the world. Its components include many fatty acids and antioxidants. Consumption of this fruit reduces the risk of cancer, prevents atherosclerosis, improves vision, lowers cholesterol and takes care of the heart.

Broccoli. It is a source of vitamin C, beta-carotene, protein and fiber and has a positive effect on skin condition and vision. Broccoli also contains folic acid, although it is destroyed during heat treatment, so it is better to cook the product in a double boiler or eat it fresh.

White cabbage. It is not for nothing that it is included in the top healthiest foods. Vitamins C, B, K, minerals, proteins and fiber - that’s what cabbage is rich in. It has a positive effect on intestinal function, improves digestion, and removes cholesterol. Indicated for diabetes mellitus due to its very low starch and sugar content.

Garlic. This is the best natural antibiotic that copes with bacteria, viruses and even yeast. It will cure colds, flu, ARVI, staphylococcus, and garlic is also used to fight helminths. The product dilutes blood clots and promotes vasodilation, thereby reducing blood pressure. If you introduce garlic into your diet, you can forget about hypertension.

Carrot. There is no better product than carrots if a person is pregnant. It is a source of carotene, vitamins B, C, E, K and PP, which are very important in the formation of the child’s internal organs. But there are also contraindications for eating carrots - problems with the pancreas, stomach ulcers and inflammation of the gastrointestinal tract.

Nuts. If you need to strengthen your nerves, then you should simply introduce walnuts, which are rich in vitamin B2, into your diet. Nuts improve digestion and have a positive effect on potency.

Red fish has a beneficial effect on brain activity, the nervous system and improves heart function.

Banana. This product is rich in vitamin A, manganese, iron and potassium, which reduces the risk of heart attack.

Apples. Constant consumption of the fruit tones the body and prevents heart disease, constipation, headaches, and anemia.

Apricot

This fruit not only has high taste, but also has many beneficial substances. It contains organic acids, vitamins A and B15. Apricots are rich in potassium salts and iron and are good for brain function due to their phosphorus and magnesium content.

It is no coincidence that apricots are included in the list of healthy foods. Apricots, their juice, compotes, simple infusions and decoctions are useful to all people without exception. They enhance digestion and have a healing effect on obesity, kidney and cardiovascular diseases. Apricots are used to thin mucus, as a gentle laxative, thirst quencher and antipyretic.

In any form they can be used for liver diseases. Apricots are necessary for children to stimulate growth and general strengthening of the body. The juice of this fruit has anti-putrefactive properties, so it is very useful for inflammatory processes in the intestines. In addition, apricot juice can be drunk with low and zero acidity.

Dried apricots – dried apricots – are recommended to be included in the diet of cancer patients. When it is necessary to establish a diet containing a limited amount of sodium and an increased amount of calcium, dried apricots are included in the most useful foods.

Dried apricots promote bowel movements; you can eat them raw or make compotes, jelly, and even fruit soup.

Black currant

This is the most useful berry. Blackcurrant contains nutrients and beneficial substances. These are: potassium, iron, pectin and organic acids, vitamins B1, PP, carotene, tannins and sugars. The hidden benefits of black currant explain its beneficial effect on vitamin deficiency, stomach ulcers, kidney diseases, anemia and metabolic disorders.

Blackcurrant can hardly be called a sweet berry and you can’t eat too much of it at once. Currants are especially rich in vitamin C. In terms of the content of this vitamin, black currants are second only to rose hips.

Blackcurrant juice destroys influenza A2 and B viruses, enhances the effect of some antibiotics, and is indispensable for staphylococcal infections. Berries help with decreased appetite, anemia, diabetes, gastritis, nose and internal bleeding.

Berry juice is recommended for increased capillary fragility. Sugar syrup treats throat diseases, hoarseness and whooping cough.

Fifth place - pumpkin

Pumpkin
Pumpkin is a product rich in pectin, beta-carotene, and potassium, which is an antioxidant, strengthens vision, and improves the condition of the skin. And all this - not to mention the exceptional nutritional value of pumpkin, which should definitely be included in the diet during the season.

Grape

Healthy foods can be very tasty - these are grapes! Grapes are rich in sugars, mainly glucose, which is not coincidentally called grape sugar. There are many more useful things in grape berries, so they are healthy and tasty in any form.

Fresh, dried, dried grapes and grape juice are useful for everyone. Grapes are not only nutritious, but also generate good blood. Cleanses the blood, improves the condition of the respiratory tract and lungs.

Grape berries improve metabolism and facilitate expectoration in diseases of the upper respiratory tract. Grape juice is indicated for exhaustion, loss of strength, anemia, pulmonary tuberculosis, pleurisy, and bronchial asthma.

The benefits of grapes and grape juice for the prevention of cardiovascular diseases and normalization of blood pressure have been scientifically proven.

It has been established that treatment with grapes in the initial stages of cancer is especially effective.

Third place - blueberries

Blueberries
Many people know that blueberries can strengthen vision and improve the quality of the retina, but modern research has shown that this is not all of its beneficial qualities. It is an antioxidant, and its regular consumption, even in small quantities, reduces cholesterol in the blood.

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Doctors indicate that in this regard it works as effectively as many medications. And therefore, you should not miss the berry season; you need to use these gifts of nature, which can significantly improve human health, while simultaneously solving the problem of vitamin deficiencies.

Healthy dairy products

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Dairy products are necessary for a person to have adequate nutrition, as they contain a large amount of useful and nutritious substances. And if over time the body has become worse at digesting milk, it can be successfully replaced with fermented milk products.

Milk

Milk contains proteins, fats and carbohydrates. It is rich in calcium, phosphorus, B vitamins, and contains vitamin A. Milk is a valuable nutritious dietary product that is easily digestible by the body, so it is included in the healthiest foods for humans.

Cottage cheese

Cottage cheese is a product of milk processing. It is rightly considered the best source of calcium. It is necessary for pregnant women.

To keep the body in good shape, it is recommended to eat at least 200 grams of cottage cheese daily. The product is rich in proteins, fats and, to a lesser extent, carbohydrates. It contains vitamins: A, group B, PP and C. Cottage cheese contains phosphorus, calcium and a small amount of iron.

Kefir

This fermented milk product has a beneficial effect on the gastrointestinal tract and intestinal microflora. It is recommended as an indispensable healthy product for dietary nutrition due to its high nutritional value and low calorie content. Kefir contains calcium, phosphorus, B vitamins, vitamin A, PP and C.

We talked about the most useful products, you will agree that the list turned out to be quite impressive. To be the master of our health, each of us must think about balanced nutrition.

“We are what we eat,” Hippocrates said. And this phrase is still relevant today. You need to listen to your body and organism, try to understand your needs, desires and not make a cult out of food. Remember that everything is good in moderation.

Seventh place - beets

Beets
are definitely sold in all stores, because housewives actively buy them for cooking borscht and for salads. And they do this completely not in vain, because this root vegetable is full of vitamins and nutrients that are absolutely necessary for the human body. It contains vitamins A and C, vitamins of group B, PP .

There are also necessary amino acids and much more that have a strengthening effect on the body. This root vegetable can be recommended for anemia and vitamin deficiencies, especially seasonal ones in spring. After all, nutrients are stored in it throughout the year. Only those with weak kidneys or diabetes should not eat beets.