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 The delicious and rich in nutrients, these foods have a truly powerful force.
If you had to be on a deserted island, what foods would you like to see? First of all, you might think of tasty snacks, but ultimately you have dreamed of useful products that will keep you healthy and beautiful. To select the best, we decided to analyze a lot of options. Points are awarded useful mineral-rich foods, and are deleted from the list of those who crowded trans fats, saturated fats and sodium. Score: 10 "perfect" products.
Almonds
The combination of protein and fiber (3 grams per 30 grams of product) in this tasty nuts will keep you full of energy. A rich source of healthy, monounsaturated fats, almonds also contain calcium and vitamin E. Studies have shown that its consumption can help strengthen bones and may even lower cholesterol.
Try this: add the toasted slices or sliced almonds cooked vegetables, such as broccoli, cabbage or green beans.
Avocados
Avocados are rich in fat, but it is, for the most part, good for the heart, monounsaturated kind. It also contains vitamin C, potassium, folate and lutein, which are beneficial to the health of the eye. Avocados contain a plant sterol (beta-sitosterol), which helps lower cholesterol.
Try this: mash the avocado pulp to the liquid, add lemon or lime juice - and use instead of mayonnaise or other spices.
Broccoli
Broccoli - a rich source of vitamins A, C, K and beta-carotene, as well as substances that combat cancer.
Eggs
Just 75 calories one little egg fills you with 13 essential minerals and vitamins. Because they are a rich source of useful protein, eggs also make us stronger.
Try this: Sprinkle pizza slices boiled eggs, as is done in Italy.
Kale
Despite the fact that the leafy vegetables like spinach, it is closer to the head of cabbage and provides us with plenty of nutrients per unit of calories than the other products. It is rich in vitamin K (important for bone health and normal blood clotting) and beta-carotene (which protects your eyes). It also contains structures that may reduce the risk of ovarian, breast and other types of it.
Try this: finely chop the cabbage and use it instead of spinach, for example, in climbing.
Quinoa
Now it is very popular (you can find it in large supermarkets), but this grain has been known for nearly a thousand years. It is not unlike any other plant foods on the planet as rich in proteins, ie, those amino acids that are necessary for our body. Furthermore, quinoa contains a large amount of iron, potassium and magnesium. Its grains resemble sesame seeds have a nutty flavor and a soft, brittle texture, and finished less than 15 minutes!
Try this: eat quinoa with products that are usually combined with rice (like Japanese or Chinese cuisine). For extra flavor, add a small amount of soy sauce or teriyaki.
Raspberries
It is rich in potassium, vitamin C, fiber and protective antioxidants. It also contains structures called ellagic acid (acid ellagi), which, as the study showed, can play an important role in preventing cancer.
Try this: Make a sandwich smeared with a mixture of Dijon mustard and mashed raspberries.
Sweet potato
One sweet potato contains a daily rate of beta-carotene - a nutrient that prevents the emergence of cancer. Your heart will also be happy, because it contained the potato vitamin C and potassium. Do not be afraid to eat the skin - it contains fiber, also involved in the fight against cancer.
Try this: Boil potatoes, cool and add to your favorite guacamole. For a unique taste of boiled potatoes cut into circles and use instead of tomatoes in sandwiches. Mash baked sweet potatoes in the vegetable broth and serve as a first course.
Taff
Perhaps you have never heard of it, but it's definitely worth a try. These tiny grains (which you can find in the department stores of healthy food) is just overflowing with nutrients: teff contains twice as much iron and 20 times more calcium than other grains, plus a significant amount of fiber. In addition, it has a unique flavor, reminiscent of molasses, which does not leave you indifferent.
Try this: Pour 1/2 cup dry (wet) Taff 1/4 cup boiling water. Let sit for about 10 minutes, then mix with lean beef or turkey for a healthy and tasty sandwich.
Yogurt (low-fat, no additives)
Like other dairy products, yogurt - a rich source of protein and calcium. But, thanks to bio-active cultures (good bacteria), it can help your digestive and immune system.
Try this: Mix equal parts of yogurt and mayonnaise to get a delicious low-fat mayonnaise. If you prefer a more intense flavor, add a few drops of hot sauce.
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