2023-11-09 05:00:00
A rainbow on your plate, fruits and vegetables not only add color but also a vital dose of vitamins and minerals for your day (Illustrative Image Infobae)
In previous meetings, I told him about a question I often hear: “Doctor, what should I eat?” It is known that there are ways of eating that lead to a longer life expectancy. The truth is that many believe that making changes can be a challenge for economic, cultural reasons or the always mentioned “lack of time.” But it is important to keep in mind that there are some small modifications that allow big changes to be made.
When this type of food is included in daily meals, different beneficial aspects are promoted in the body, such as raising the immune system and preventing diseases, since, for example, some have phytochemicals that help neutralize radicals. free.
Now, it is also essential to remember that it is not about compulsively eating any group of foods, but rather having a balanced diet. Since the way in which diet affects each person is unique and particular.
Foods rich in Omega 3, such as sea fish, not only fight inflammation but also strengthen your natural defenses (Illustrative Image Infobae)
1. Sea fish: this food is one of the essentials in any balanced diet, since it has Omega 3 (Epa-DHA). Among its health benefits are: it is anti-inflammatory, raises defenses, protects the heart, lowers levels of bad cholesterol (LDL), total cholesterol and triglycerides (LdL, TG and PA), and boosts cognitive health. How much is recommended to eat? Minimum, twice a week.
2. Yogurt: this is a ferment that has calcium, vitamins D and probiotics. Some of the positive health effects are: anti-inflammatory, improves bone health, raises defenses, reduces the risk of colon cancer, helps control weight and blood pressure, and favors the microbiota. How many servings are recommended? 3 to 4 daily servings of dairy.
3. Eggs: they have good fats, proteins and vitamins A, E and B complex. In addition, their nutrients include selenium, phosphorus, zinc and iron. At the same time, its main phytochemicals are: lutein and zeaxanthin. While the health benefits are: it is an antioxidant and protects both heart and visual health. How many should you eat? One per day.
An egg a day may be the secret to keeping your heart and vision in optimal conditions thanks to its rich nutritional composition (Illustrative image Infobae)
4. Fruits and vegetables: they have fiber, vitamins, minerals, phytochemicals and antioxidants. Thanks to these nutrients, they have antioxidant and anti-inflammatory properties. In addition, they help regulate blood pressure, help lower cholesterol, protect the heart and against some types of cancer, and prevent type 2 diabetes. The recommended amount? 5 to 6 servings daily
5. Whole grains: This food has slow absorption carbohydrates, vegetable proteins, fiber and B vitamins. It also has selenium, copper, zinc and phytochemicals, including phenolic compounds and antioxidants. The positive effects for the body are: they protect the heart, help prevent type 2 diabetes, and reduce the risk of colon and colorectal cancer. How much is it recommended to eat? 3 to 4 servings per day.
6. Legumes: they have slow absorption carbohydrates, vegetable proteins, fiber, vitamins E and group; in addition to selenium, manganese and zinc. In the case of soy, isoflavones and omega 3 are also added. With its consumption, the health benefits are: antioxidant, anti-inflammatory, helps prevent colorectal cancer and protects the heart. The recommended amount? 1 serving per day or in replacement of 1 serving of cereals.
Legumes, a superfood with vegetable proteins and fiber, are essential for a heart-healthy and anti-cancer diet (Illustrative image Infobae)
7. Dried fruits: these foods contain unsaturated fats, arginine, fiber, vitamin E, potassium, magnesium, phytosterols and phenolic compounds. These nutrients allow it to provide antioxidant and anti-inflammatory properties, while protecting heart health by lowering levels of bad cholesterol (LDL), total cholesterol and triglycerides; and improve cognitive health. What is the recommended amount? A daily serving: 10 almonds, 5 butternut butterflies, 10 pistachios or 20 peanuts.
8. Flax and chia seeds: they have fiber and Omega 3, which is why the benefits for the body are: it is anti-inflammatory, raises defenses, protects the heart by lowering bad cholesterol (LDL) levels, total cholesterol and triglycerides (LdL, TG and PA). In this way, cognitive health improves. The recommended amount? One teaspoon per day.
*Dr. Alberto Cormillot is a renowned Argentine doctor, obesity specialist, health educator, writer and lecturer. He founded and directs the Nutrition and Health Clinic that bears his name, Dieta Club, the ALCO Foundation (Anonymous Fighters Against Obesity) and the Argentine Institute of Nutrition, from where he advises industries on the production of dietary products. and healthy.
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