Twenty Nine foods nutritionists always include in their diet

We all have some notions of what types of food should not be missing in our pantry if we want to eat in the best possible way. But generally, they're somewhat vague notions of which of them give us what or whether consuming a particular food can avoid the risks of contracting certain diseases.

Nutritionists are clear about it and if we look at their recommendations we will see that many agree on the foods that should be part of our daily menu. Some are as obvious as vegetables, legumes, nuts, or olive oil, which have been part of our way of eating for centuries. There are others less known during this part of the planet, whose consumption has facilitated globalization, and people that have just arrived and are postulated as a replacement food trend.

Coconut oil

It is one of the superfoods which is preferred by nutritionists. First of all for its versatility. They recommend taking one tablespoon each day (122 calories and 13.6 from fat, 12 of them saturated). Due to this, it's been questioned to what extent it's healthy, but what actually happens is that it increases the amount of excellent cholesterol and reduces the danger of coronary heart condition. It contains dodecanoic acid, which has antibacterial, antimicrobial, and antiviral properties.

Olive oil

It is anti-inflammatory and cardioprotective. One tablespoon daily is enough, according to experts, to notice the effects, which increase as the dose is increased. Oatmeal. It is the best way to take a soluble fiber, beta-glucan, which helps reduce glucose and bad cholesterol. It must be taken after keeping it in water for a while because in contact with it is when these properties emerge.

Olives

They are a source of vitamins A and E, which protect the skin against radical damage. Olives also help to strengthen connective tissues, which tone and protects from grape rays. Due to their high content of monounsaturated fats, they are especially recommended for the heart as it reduces the risk of contracting arteriosclerosis. Another of its components is flavonoids, with anti-inflammatory properties.

Swiss chard

It is distinguished from the opposite by its red stem. it's one of the healthiest green leafy vegetables, among other things for cardiovascular strength and to take care of healthy bones. It is an important source of vitamin K, basic for bone development, as it injects calcium into them and helps them absorb it. One cup contains 374% of the RDA. All green leaves are very healthy, especially if eaten raw during a salad.

Water

It may appear to be a no-brainer, but you drink but you ought to. Proper hydration is significant to several body functions. If you lack water, you feel fatigued and a thick head and other symptoms can be mistaken for hunger. When dieting it's essential, among other things, to fill the stomach.

Avocados           

All nutritionist worth his salt has it on his daily menu. It provides vitamin C, essential for the right functioning of the system, and is extremely versatile. They are often added to several dishes and even eaten as a sandwich, or simply with a touch of salt and pepper. And another of its great advantages is that it provides more than 40% of the daily fiber dose that we need.

Garlic

It has sulfur components that help to purify the cellular system, strengthen joints and connective tissues, and optimize the elasticity of blood vessels. Provides antioxidants, such as manganese, vitamin C, and selenium, powerful inflammation reducers.

Amaranth

It is a superfood and has some similarities to quinoa, as they both appear as if cereals but aren't. Amaranth is that the seed of the plant of an equivalent name, very rich in protein and calcium. it's cooked like rice, but it also can be eaten raw. It is suitable for celiacs since it does not contain gluten and its positive effects have been studied to reduce the incidence of chronic diseases, such as heart disease and strokes.

Blueberries

They are rich in minerals and vitamins, associated, like other red fruits, with the reduction of chances of contracting chronic diseases, such as cardiovascular ones. It is known to be protective against certain types of cancer. It provides vitamin C and fiber.

Sweet potatoes

Although they're quite starchy, they're also rich in beta-carotene, essential for maintaining healthy skin and eyes. They are a good source of fiber and are recommended as a substitute for potatoes, even fried ones.

Chia

Its seeds are the main carriers of omega 3 fatty acids and fiber in proportion to their weight. they need a substantial amount of protein of plant origin and are an alternative to carbohydrates, which is taken into account good for weight loss. the foremost common is to combine them with yogurt or during a dressing, but there are other culinary possibilities.

Broccoli

It is an alkaline food, which has been associated with higher bone density and a decrease in women after menopause.  Provides vitamin K and absorbable calcium; magnesium, a natural painkiller, vitamin Bc, necessary for pregnant women, and fiber, which helps you reduce your diet. It also contains carbinols-nature-3, to eliminate the surplus of estrogens that cause the expansion of the breasts and therefore the belly in men.

Peanut squash

Considered a superfood, it's very effective for eye health. It provides large amounts of vitamins A, C, and E, very effective antioxidants, and also good for your eyesight. Whole grains. They keep the intestine healthy, control glucose levels and assist you to feel full once you diet, with hardly any calories.

Brussels sprouts

The time during which we discover ourselves is right to include them into the menu. they're perfect antioxidants, because vitamin A, important for eye health, and C. They contain lutein and zeaxanthin, nutrients that would reduce the risks of affected by eye diseases like degeneration. only one cup of this vegetable offers 100% vitamins C and K, which prevents blood clots and strengthens bones.

Dandelion

When it involves nutrient density (nutrients per calorie), this plant ranks first. it's rich in vitamins A and C, which act as protectants and purifiers for the liver and gallbladder. you'll eat the young leaves that are within the field, ensuring they're not treated with insecticides.

Nuts

They contain many proteins, healthy fats, fiber, and anti-inflammatory polyphenols, but in particular, omega 6 and omega 3 fatty acids. They control vital signs, guarantee greater cardiovascular health and better cholesterol levels.

Ginger

Its digestive properties are ancient. because of a component called gingerol, it facilitates intestinal transit and prevents nausea and vomiting. that very same substance is an efficient anti-inflammatory.

Goji

This red fruit is a superb antioxidant, which is our greatest defense against ailments caused by free radicals. Even some studies prove that it contributes to weight loss. Taken whole, they supply choline, a basic nutrient for cognitive function, metabolism, and lipid transport. If they are available from free-range hens, they're rich in omega 3.

Jackfruit

Of Asian origin, connoisseurs predict that it'll not be one among the fruits most appreciated by supporters of healthy eating. It is often of considerable size and its meat is extremely consistent. Very sweet and rich in flavor, it's many vitamins and minerals, but no saturated fat or cholesterol. If fruits aren't great carriers of B-complex vitamins, this is often an exception, since it provides B6, also as niacin, riboflavin, and vitamin Bc, all of which are essential to assist the body convert food into energy.

Dried beans

They are not as appreciated as they ought to, for his or her low price and their properties. an outsized number of proteins they supply, their satiating power, and therefore the great deal of fiber they contain, make them ideal for keeping weight cornered (if chorizo, blood pudding, or bacon aren't incorporated, of course). They also help keep blood glucose levels stable and reduce the danger of coronary heart condition.

Kale

It is another of the vegetables that are starting to be seen in specialized stores. it's filled with vitamins, minerals, and phytonutrients, a substance from plants that are given beneficial properties for health generally and therefore the prevention of varied diseases. Phytonutrients are positive for cell function and communication and make sure that enzymatic reactions happen once they should, inside the body. In them lie the foundations of a robust system to fight disease.

Flax Seeds

Its seeds are known as a rich source of lignin and polyphenols. Beneficial because consistent with some research, lignin may reduce the danger of carcinoma, control blood glucose, and lower vital signs. These are a great source of omega 3 fats for inflammation and heart health. Another of its positive effects is that its many fibers, soluble and insoluble, facilitate digestion and stop constipation.

Cucumber

With 95% water, it is the solid food that provides the greatest amount of liquid, making it an excellent moisturizer and detoxifier, and with many vitamins. It improves digestion and as it does not add calories, it is recommended in slimming regimens and as an alternative to water when you do not feel like drinking liquids.

Beet

It contains phytonutrients called betalains, which are antioxidants, anti-inflammatory, and detoxifying.

Quinoa

It has good proportions of magnesium, fiber, and protein. It is a really versatile food, which may become an alternative to rice, but it's also delicious as a dessert, mixed with chocolate. Its proteins are also very complete because they contain the nine essential amino acids.

Wild Salmon

It is the healthiest for its contribution of omega 3, as well as a unique combination of antioxidants, which help control inflammation and show hydrated and healthy skin.

Watermelon

It is the perfect moisturizer. Most of its water, but its electrolytes, especially potassium, essential for hydration at the cellular level.  Keeps skin smooth and shiny. If you add some of the peel, you will have a good supply of vitamin C, a powerful antioxidant, which firms the skin and delays aging. L-citrulline acts as a vasodilator and facilitates the arrival of oxygen to the body's cells and brightens the skin. Lycopene, also present in red tomatoes, helps in the production of collagen and protects against the harmful effects of grape rays.

Tea

It provides us with polyphenols. Polyphenols have anti-inflammatory and antioxidant effects. For that reason, it is considered to be beneficial for cardiovascular health. It also for bones, sight, teeth, and cognitive faculties. In its natural form (that is, unsweetened) it is low in calories and lacks both sugar and sodium.

Greek yogurt

Provides probiotics, protein, and calcium. Probiotics are good bacteria that sleep in the intestines. The balance between these and the harmful ones is what keeps the digestive system healthy and also promotes immunity. Its proteins are very suitable for the muscles and to exchange those of animal origin. And its calcium is good for the bones.