As part of a healthy diet, whole foods play an important role in helping our body function optimally. There are thousands of whole foods with lots of nutritional value, but some of them on this list do more than just donate their nutritional value - they help us heal. In fact, each food on this list carries with it a vast list of healing effects, from fighting cancer to lowering cholesterol, protecting against heart disease, and so on. Eat these healthy foods and start feeling healthier.
Kiwi - This small fruit, full of nutritional value is also full of vitamin C (twice the amount of orange), has more fiber than apples, and can bananas as a food with more potassium (potassium). The unique blend of vitamins and minerals found in kiwi helps against heart disease, stroke, cancer, and respiratory tract diseases. The natural blood thinners found in kiwi work without the side effects of aspirin and also help with vascular health by reducing the formation of spontaneous blood clots, lowering LDL cholesterol (bad cholesterol), and lowering blood pressure. Many studies have shown that kiwi not only reduces oxidative stress and DNA damage, but also helps damaged cells repair themselves.
Cherries - When we talk about the healthiest foods, we also have cherries. Cherries boast a long list of healing powers. Cherries are rich in substances that help against inflammation and cancer. As if that weren't enough, in laboratory studies, quercetin and ellagic acid, two compounds found in cherries, have been shown to repel and stop tumor growth, as well as cause cancer cells to commit suicide - without causing damage to healthy cells. . Cherries, among other things, have antiviral and antibacterial ingredients.
Gujava (Guava) -Guava is a small tropical fruit that can be round, oval or pear shaped. They are not so common, so they are hard to find, depending on where you live. But if you find them, then it's worth the effort. Guava contains more lysofen, a cancer-fighting antioxidant, than any other fruit or vegetable. Guava contain almost 20 percent more lysophene than tomatoes. Our body cannot process many of the lysophenes found in tomatoes if they are not prepared. Processing helps break down strong cell walls. But, the cellular structure of this fruit allows the antioxidant to be absorbed regardless of whether the fruit is consumed cooked, or as it is, natural. Among other things, this fruit offers the sodium-free nutritional value that is added to processed tomato products.
Beans - Beans are a wonderful food. Lower cholesterol, regulate blood sugar and insulin production, aid digestive tract health, and protect against cancer. If you think of fiber, protein, and antioxidants, you certainly immediately think of meat, fruits, and whole foods, so think more - beans offer all three in one package. That's why beans are on the list of the healthiest foods.
Cabbage - Not only is it extremely rich in nutrients, but it is also a calorie-free food. Calorie by calorie, provides four times more calcium than milk 2 percent. Gram by gram provides as much vitamin C as an orange, and more iron than spinach. It is full of vitamin A and lots of Vitamin K, and also has many types of carotenoid antioxidants and protective phytochemicals.
Spinach - You already know that spinach is good for your health, but did you know how good it is? Spinach protects against eye diseases and vision loss, is good for brain function, protects against prostate, bowel and breast cancer, protects against heart disease, stroke (stroke), and dementia (dementia) ); lowers blood pressure, is anti-inflammatory, and is very good for bone health. Spinach has a variety of nutrients, including amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium and iron.
Onions - Onions have a bad reputation because of their effect on bad breath, but this is not the only part of the body where onions have an effect. Onions contain powerful enzymes that fight cancer; Consumption of onion has been shown to help reduce the risk of prostate and esophageal cancer, and has also been linked to reduced mortality from coronary heart disease. Research suggests that onions also help protect the stomach from cancer. Onions contain sulfides, which help lower blood pressure and cholesterol (cholesterol), and also contain peptides, which help prevent bone damage by stopping the loss of calcium and other bone minerals.
When trying to lose weight, lunch can seem like a struggle especially if the most accessible options for you are fast food or cafes. Note your proportions so you can control the amount of calories. This means that you should aim for food with you, or learn to choose the most weight-friendly options in the menu in front of you.
The best strategies to lose weight
A healthy weight loss strategy is to set yourself the goal of losing 1-2 pounds a week. To achieve this you need to reach a calorie deficit of 500-1,000 calories each day. The most effective way to do this is through a combination of food reduction and exercise.
Another strategy is to distribute calories fairly throughout the day. If your goal is to get 1,500 calories a day, aim to get 400 in the morning, lunch and dinner and between them 150. You will get more nutritional value if you get calories from vegetables, fruits, low-fat dairy, whole grains and seeds. Make sure your lunch and all meals include protein and fiber. Be careful with the proportions to be within 400 calories during lunch.
Soups and salads
Soup - as a main dish or not, is a good food to lose weight at lunch. A plate of soup will make you feel full by helping you not to consume too many other foods according to a study published in Appetite in 2007. A vegetable and beef soup contains about 40 calories. Prepare or order soups made with minced vegetables and stay away from those with cheese inside. If soup is your main dish consume two dishes instead of one.
Combine your soup with salad or consume the latter as a main course. 3 bunches of green leaves contain about 15 calories. You can combine it with chicken why with half a cup of chickpeas. It would be good to add some chopped vegetables like cucumber, tomatoes, peppers and broccoli. Add a few pumpkin seeds or pieces of almonds. Change vegetables every day so you do not get bored with them.
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