This May 28 is World Nutrition Daya date that is commemorated with the objective of raising awareness about one of the fundamental pillars of the health of the organism.
The components resulting from processes carried out within the body are insufficient to maintain the proper functioning of all systems and their organs, which is why it is necessary eat foods that provide the nutrients you need. In this way, a good nutrition promotes proper development, and plays a key role in the disease prevention.
However, it should be noted that Not all foods have the same nutritional valuesyes, nor do they provide enough health benefits to be considered “healthy”. Furthermore, the consumption of some recipes high in saturated fats or sugars can lead to complications such as high cholesterol or type 2 diabetes.
Therefore, on this day, it is important to emphasize The best foods to add to your eating plan to achieve a balanced and nutritious diet.
Garlic is more than just a tasty seasoning in the kitchen. This aromatic bulb is a powerful source of sulfur compounds, such as allicin, which confer properties antioxidants and anti-inflammatory.
Eating garlic regularly can help strengthen the immune system, fight infections and reduce the risk of cardiovascular diseases by improving the health of the heart and blood vessels. From the AARP organization they explain that consuming garlic can reduce the risks of suffering from atherosclerosis, hypertension, high cholesterol and type 2 diabetes (since it helps regulate the amount of sugar in the blood).
In addition to its medicinal benefits, garlic is a versatile ingredient in cooking, used in a variety of dishes around the world. From sauces to stews and dressings, garlic adds a unique and delicious flavor to meals.
With a wide range of varieties that can satisfy both sweet and sour palates, apples are an excellent source of fiber. The shell contains insoluble fiberwhile its pulp is composed of a kind of Soluble fiber which turns into gel as it travels through the intestines.
These fibers, both soluble and insoluble, help keep the digestive system functioning properly and can reduce the risk of certain types of cancer and cardiovascular diseases.
Plus, apples are full of phytonutrients, such as vitamin C and flavonoidswhich appear to protect the body’s cells.
Contains phytonutrients related to the health of the immune system and detoxification of the body. Among these are the glucosinolates, lutein and vitamin A. These last two compounds that can improve eye health. It also provides certain levels of calcium.
Incorporating broccoli into meals with cereals, legumes or eggs increases their nutritional value, since the vitamin C in this vegetable improves the absorption of iron from these foods.
In the refrigerator, broccoli stays fresh longer than many other vegetables. Its flavor can be enjoyed raw or cooked, whether roasted, grated in salads or in soups.
Nuts, considered a source of protein like seeds, meats and eggs, can also be processed to obtain oil. In addition to providing protein and fat, they are full of vitamins, minerals, fiber and antioxidants, which makes them a very complete food, they point out from Mayo Clinic.
Because of that, almonds are a good example of versatile nuts, usable whole, ground into butter, or in various ways. They provide magnesium, calcium and folate, and just one ounce covers much of the daily need for vitamin E.
Its predominant fat is monounsaturated, beneficial for the heart when it replaces saturated fats. Although they are nutritious, their high calorie content requires moderation in portions. You should opt for varieties without added salt or sugar for a balanced diet.
Salmon is ideal to replace meats with higher fat content. From omega-3 fatty acids, such as EPA and DHA, it can contribute to heart and brain health. In addition, it is an excellent source of high-quality protein, B vitamins and minerals such as selenium, which are essential for optimal functioning of the body.
Eating salmon regularly can help maintain cardiovascular health, promote healthy skin and strengthen the immune system.
In addition to its nutritional benefits, it is also versatile and delicious, making it an excellent option to include in a balanced diet. Whether roasted, grilled, smoked or raw as sushi. Incorporating this nutritious fish into your meals can be a delicious and easy way to improve overall well-being and enjoy a healthier life.
Packed with vitamins, minerals and antioxidants, seaweed offers a wide range of health benefits. According to University of Navarra Clinic“they are a rich source of essential vitamins and minerals, such as iodine, iron, calcium, magnesium and several B vitamins. They are also an excellent source of protein and contain all the essential amino acids that our body needs.”
Their high iodine content makes them a powerful ally for skin health. thyroidwhile its abundance in B vitamins and iron promotes the energy and vitality. In addition, algae contain bioactive compounds such as polyphenols, which have properties antioxidants and anti-inflammatory.
Although traditionally consumed primarily in Asia, seaweed is gaining popularity around the world as a nutritious and versatile food. They can be easily incorporated into a variety of dishes, from salads and soups to smoothies and sushi. Additionally, they are available in various forms, such as nori, wakame, and kombu, allowing you to experiment with different flavors and textures. By adding seaweed to your diet regularly, you can enjoy its health benefits and explore new culinary dimensions.
Blueberries contain anthocyanins, a plant pigment that, according to studies, can help maintain good health. memory. They also contain vitamin K and magnesium, responsible for contributing to good circulation.
“And blueberries are a low-calorie source of fiber and vitamin C. About 3/4 cup of fresh blueberries has 2.7 grams of fiber and 10.8 milligrams of vitamin C,” they comment from Mayo Clinic.
From the University of California, San Francisco, they recommend the consumption of yogurt, since “men and women between 19 and 50 years old need 1000 milligrams of calcium per day and 1200 milligrams if they are 50 years old or older”, and this dairy product contains large amounts of calcium. Plus, it’s packed with probiotics, which are beneficial bacteria for the gut.
Consuming yogurt regularly can help maintain a healthy balance of gut microbiota, consequently improving digestion, strengthening the immune system and reducing the risk of gut-related diseases.
In addition to its probiotic benefits, yogurt is an excellent source of protein and B vitamins. These nutrients are essential for bone health, muscle repair and general body maintenance.
They are characterized by having a high amount of protein and fiber, while maintaining a low fat profile. According to Mayo Clinicalso provide “thiamine, magnesium, iron, zinc, folate, phosphorus and potassium to the diet.”
Additionally, adding them to the diet is easy due to the wide variety of beans that exist, and their adaptability to different flavor profiles and preferences.
Soy is an extraordinary food that offers a variety of health benefits due to its unique nutritional profile. It is rich in high-quality proteins, and an important source of isoflavones, plant compounds that have been shown to have beneficial effects on health, such as reducing the risk of heart and bone diseases.
From the information portal MedlinePlus (belonging to the United States National Library of Medicine), state that “it can reduce cholesterol levels. Many scientific studies support this statement. The U.S. Food and Drug Administration (FDA) agrees that 25 grams per day of soy protein can reduce the risk of heart disease.”
In addition to its nutritional benefits, soy is incredibly versatile in the kitchen, and can be found in a variety of forms, including tofu, tempeh, soy milk, and edamame. Incorporating soy into meals regularly can help diversify food choices and improve overall health.