Do You want to live long and healthy?
If you care about your health and fitness, here is a list of 15 foods you should include in your daily menus.
These 15 foods can be qualified as “nutraceuticals”
Garlic has antibacterial properties related to a compound called allicin that gives it its characteristic odor. Garlic also has anticoagulant, drainage and arterial hypotensive effects. With the flavonoid antioxidants it contains, garlic also plays a role in the prevention of digestive cancers, cardiovascular diseases and lowers cholesterol.
Onion also has antibacterial properties, and is also an antiseptic. Onion kills the bacteria that cause cavities, gingivitis, periodontitis and certain tonsillitis. Onion inhibits certain mediators of inflammation, which make it a potential ally in the fight with inflammatory diseases such as asthma and smoking.
3) Other herbs
Herbs such as rosemary, thyme, oregano, basil, mint, are very rich in essential oils of the terpene family (which give them their scent). These terpenes are able to act on a wide variety of tumors by reducing the proliferation of cancer cells or causing their death.
4) Turmeric and black pepper
Turmeric is a spice which is a powerful antioxidant and acts anti-inflammatory and anti-cancer, and should be included in the daily menus. When combined with black pepper, the turmeric benefits are increased multiple times.
Soy contains isoflavones, powerful antioxidants that reduce the risk of cancer, cardiovascular disease, lower cholesterol and relieve some signs of menopause.
Soy comes in the form of tofu, tempeh, miso, edamame (the cooked soybeans), soy sauce, soy milk or soy yogurt. Please note, bean sprouts have nothing to do with the real soy. In addition to isoflavones, soy also has other strengths: high protein, essential fatty acids, vitamins, minerals and dietary fiber.
Some fungi, like the Japanese mushroom Shiitaké, Maitake and Reishi stimulate the immune system. This effect is linked to polysaccharides of these fungi, such as beta-glucans and lentinanes. These stimulatory properties of the immune system, especially useful in cancer, are found also in oyster mushroom.
7) Red fruits
Raspberries, strawberries, blackberries, blueberries, blackcurrants, Canada berries, cranberries and red grapes are particularly rich fruit antioxidants, polyphenols and flavonoids. For example, raspberry has potential antioxidant twice as high as that of grapefruit and almost nine times higher than the kiwi. Thus the red fruits prevent neurodegenerative diseases (Alzheimer’s disease), lower blood pressure, increase good cholesterol and prevent cardiovascular disease, slow the growth of tumors, eliminate environmental carcinogens, etc.
8) Dark chocolate
chocolate can be used as remedy against fatigue and also contributes to the prevention of cardiovascular disease. It improves circulatory disorders by dilating the vessels, it limits platelet aggregation, thins the blood and has anti-inflammatory and anticancer properties. Dark chocolate also has stimulant and euphoric effects, making this food a natural antidepressant. What more you need to include dark chocolate in your daily menus, provided you follow moderation because cocoa is high in calories.
Rich in omega-3, fish is deemed beneficial to the cardiovascular system. Its adequate supplies of omega-3 also help prevent cancer and mood disorders including depression. It is also recommended for pregnant women to fuel omega-3 fatty acids essential for the proper brain development of the fetus.
It should be consumed 2 to 3 times per week, focusing on small fish (they contain less mercury).
Ginger is high on antioxidants and is known to prevent cardiovascular disease, some cancers and other diseases related to aging. This root has many anti-inflammatory properties, especially helpful in cases of rheumatism and arthritis.
Finally, ginger aids digestion and helps against nausea and vomiting.
Traditionally consumed in Asia, they are beginning to spread in other parts of the world. Very low in calories, algae are rich in protein and fiber. All algae contain a lot of iodine, calcium, magnesium, potassium, phosphorus, iron, zinc, copper and selenium.
Algae are also the only plant to contain vitamin B12 (essential for the metabolism of nervous tissue), which makes them indispensable in vegetarian diet. Brown algae are rich in vitamins C and E, provitamin A red and green in C. Some even contain omega-3!
What are their health benefits? They help prevent hypertension, constipation, hyperthyroidism, tumors and they are antibacterial.
12) Green tea
One of the best cancer fighting ingredients, green tea also prevents cardiovascular disease by limiting the formation of atherosclerotic plaques, responsible for clogging arteries. It acts as a detoxifier of the body and prevents aging. Finally, it is assumed that it would help in the fight against neurodegenerative diseases such as Alzheimer’s disease.
13) Whole grains
Rich in fiber, whole grains should take special place at our table at the expense of refined products. Industrial processed foods lack much of their properties the unprocessed foods have, and are much less beneficial for the digestive and cardiovascular systems
Whole meal bread and other whole grains (rice, pasta …) should be consumed daily.
14) Olive oil
Food flagship of the Mediterranean diet, olive oil has the advantage of being balanced in omega-3 and omega-6. It has indisputable cardiovascular properties. It is recommended to alternate or mix it with rapeseed oil, which has the advantage of being rich in omega-3.
15) Broccoli and other vegetables
Broccoli, cauliflower and Brussels sprouts, but also tomatoes and peppers, via beets and pumpkins are all excellent vegetables for health. All of them are very low in calories and contain high amounts of fibers, vitamins and minerals. These are the foods of choice to eat twice a day, at lunch and dinner.