Having an ideal weight is the purpose of millions of people in the world. However, it is not just about showing off a good figure, but about having a healthy body and in this, food plays a determining role.
According to the World Health Organization (WHO), a healthy diet helps people protect themselves from malnutrition in all its forms, as well as non-communicable diseases, such as diabetes or cancer, which can be caused by conditions such as obesity.
Although controlling weight is not something easy, the first thing that nutritionists and food experts recommend is to reduce or avoid the consumption of ultra-processed foods and increase the consumption of fruits and vegetables, in addition to eating low-fat proteins and practicing physical activity.
Faced with the importance of eating and eating healthy, Teresa Fung, associate professor in the department of nutrition at Harvard TH Chan School of Public Health, makes a list of five foods that should be taken into account to have a good diet for the body .
Salmon
This is a fatty fish that stands out for its proteins and omega-3 fatty acids, components that are special to protect the health of the heart and brain. In addition, it contains vitamin D, which is decisive for the protection of the bone structure. Although it is clear that it is not a product that is available to everyone and that it is almost impossible to eat it every day, according to the expert, it is advisable to ingest it at least once a week to take advantage of its benefits.
Walnuts
Walnuts are another suggested food to include in your diet. It stands out for qualities such as oils, polyphenols, proteins and vitamins. Harvard University itself has carried out more than 20 clinical trials in which it is determined that diets enriched with walnuts could help reduce cholesterol significantly.
An article published in the digital medium Business Insider, indicates that these fruits are rich in antioxidants and anti-inflammatory, that seem to help against cognitive decline by reducing oxidative damage and inflammation in the brain. Similarly, research carried out by Rush University Medical Center in Chicago, points out that the vitamin E contained in these nuts helps in the prevention of Alzheimer’s.
Brussels sprouts
This food is beneficial for its great antioxidant power. In addition, these cabbages are rich in vitamins and minerals. Specifically, they contain vitamins C, E, niacin or B3, riboflavin or B2, pyridoxine or B6, thiamin or B1, folic acid or B9 and carotenoids. As for minerals, potassium, phosphorus, calcium, magnesium and sodium stand out, among others. In addition, this food has antioxidant compounds, which help prevent cell damage in the body.
Almost 90% of the composition of this product is water, while the rest are highly valuable nutrients. Among them is the high fiber content, which regulates intestinal transit and combat conditions such as constipation.
blueberries
These blue-colored fruits are especially rich in antioxidants and have significant amounts of vitamins C and A, as well as fiber that improves the digestive system. According to an article published in the daily The vanguardfrom Spain, studies carried out at Clemson University and the United States Department of Agriculture, qualify the blueberry as the food with the highest antioxidant power among 40 vegetables analyzed. This is due to the combined action of their organic acids and the 15 anthocyanins that give them their particular color.
They also contain flavonoids and tannins, and a wide variety of essential minerals such as manganese, vitamin C and several B vitamins. According to the Food and Drug Administration (FDA), this is a fruit free of fat and sodium.
Yogurt
According to Fung, yogurts provide probiotics, healthy bacteria that help the intestines work properly and contribute to better overall health. It is also rich in calcium, magnesium, vitamin B12 and some key fatty acids that the body needs to stay healthy.
However, the recommendation is to avoid the sweetened version. Therefore, the expert recommends adding some blueberries to give it more sweetness or nuts to make something crunchy, with which the body would obtain the benefits of three important foods.