For many decades, the trend in nutrition has been to get a nearly perfect diet that will not only guarantee an adequate weight and a high quality of life, but also a long-lasting beauty.
Recently, a study by Harvard University endorsed the fact that at least seven foods may help prevent disease risks and, moreover, rejuvenate and embellish your body. Here are the “fantastic seven.”
Berries.Ounce by ounce—blue or black—they have more antioxidants than any other food. According to the author of the book “Age-Proof Your Body,” besides helping to stay away from several diseases, they also help prevent memory loss. The best recommendation is to eat berries at least three times per week. The suggested ways of doing this are: incorporating them into a salad, having them as snacks, or combining them with yogurt. You can also add them to give a bittersweet touch to almost any dressing.
Salmon.It is No. 1 source of omega 3 fatty acids, which are widely known for preventing heart disease. Three ounces of this fish provide up to 170 percent of the daily requirement for vitamin B12 and more than 80 percent of the daily requirement for vitamin D. The best recommendation is to have it twice a week (it may be replaced by tuna). Literally, it can be cooked as you wish: baked, steamed, combined with potatoes, rice, pasta, or salads.
If you are a vegetarian or simply don’t eat fish, you may get an important amount of omega-3 fatty acids (also known as DHA) from the following products: Silk Plus Omega-3 DHA soymilk, Horizon Organic Milk Plus DHA, Oh Mama Nutrition Bars, Gold Circle Farm Eggs, and Rachel’s Wickedly Yogurts.
Leafy Greens.It is almost impossible to be on a diet plan without eating leafy greens, from spinach to romaine and chard. All of them are an important source of fiber, vtamins C and K, folic acid (B vitamin protects your heart and memory and prevents birth defects), and of essential minerals: calcium, magnesium, iron, and potassium. You should aim for two servings a day, and the darker, the better. Leafy greens are very versatile; they are a great sandwich complement, and can also be used to accompany different kinds of meats, soups, or pasta.
Whole Grains.They have up to 96 percent more fiber, magnesium, zinc, and vitamins E and B6 than refined grains. They also prevent a wide range of health disorders, including heart disease, diabetes, hypertension, and obesity. The recommendation is to have them at least twice a day as cereal, bread for toasts, pretzels, or whole wheat pasta.
Nuts.They are an excellent source of protein, magnesium, and vitamins B and E, which make them tireless fighters against heart disease and cancer. Yes, they are high in calories, but you may replace a snack for five or six of these delicious nuts. They are also a great ingredient of many recipes, like salads, sauces, rice, and cous cous.
Golden Vegetables. One daily serving of orange vegetables like pumpkins or carrots provides you with five times the daily requirement of beta carotene. Eating them means lowering your cancer risk and strengthening your immune system. Potassium in these foods works as a “blood pressure regulator.” Just as the previous “fantastic foods,” they are great to combine with all types of meals.
Yogurt.It is a source of B vitamins, protein, calcium and, if it has active cultures, the “healthy” bacteria known as “prebiotics”, which helps destroy disease-causing germs. If it isn’t currently part of your daily diet, you should aim for at least one yogurt serving, four times a week. How? You can add it to granola or use it to season meats, soups, and rice—as it has been used for centuries in Middle Eastern dishes.
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