Nutrition is essential to the body. However, always make sure to eat what is healthy and have a balanced diet to avoid health problems. Nature has a variety of foods and all of them have different health benefits.
Here is a list of 19 foods that are rich in vitamins, minerals, antioxidants and which need to be included in your diet:
- Goji berries
This fruit native to China has a slightly sweet flavor. It is rich in vitamin C to boost the immune system and also rich in antioxidants that neutralize free radicals. Goji berries are sold as dried or in juice form, you can also add it to your smoothies.
- Acai berries
The acai berries are fruits from South America, rich in antioxidants. So the acai berries promote weight loss and neutralize free radicals that accelerate the aging process of the skin and prevent dangerous diseases such as cancer or cardiovascular disease.
Algae are rich in good fats. They contain omega-3 fatty acids that are known for their ability to prevent stroke. Seaweed is also rich in magnesium, calcium, iron, potassium, iodine and zinc to boost the immune system, bones and prevent stress.
This purplish fruit with white flesh has a delicate taste that is a mixture of sour and sweet. This fruit is a powerful antioxidant because it is rich in xanthones. These are phytonutrients that, according to several scientific studies, are among the most effective and powerful antioxidants. Xanthones prevent heart disease, boost the immune system, maintain healthy joints and reduce inflammation.
- Chia seeds
Chia seeds are rich in omega-3, calcium and iron. They are ideal for strengthening the immune system and preventing disease. You can add them to your smoothies. Also, they are good for people who don’t like fish.
- Cocoa powder
Cocoa powder has the same taste as chocolate but with less calories. It is also rich in flavonoids; antioxidants that help to lower blood pressure and improve blood flow. However, avoid brands that mention that the powder is alkalized because it implies that cocoa has been treated with a stronger flavor. Therefore, it loses all its nutritional value. To give flavor to your smoothies or your milk, add cocoa powder.
Milk Kefir is fermented milk, very good for the health. It looks like yogurt but it is more fluid and has a slightly acidic taste. Milk Kefir is rich in probiotics, good bacteria that strengthen the digestive system and neutralize the proliferation of microbes.
- Maca powder
Maca powder is recommended for people who can’t tolerate caffeine and feel fatigue excessively. Maca powder is an adaptogenic plant; that is to say, it increases the ability of the body to adapt to stress and anxiety.
The color of beet is because this vegetable is rich in an antioxidant called betanin. The antioxidants of this vegetable protect the cells from damage caused by free radicals. So do not hesitate to consume it!
These little seeds are excellent for the health; they are rich in carbohydrates, protein, fiber, iron, manganese and copper. They are therefore recommended for people who suffer from anemia. Quinoa also contains good fats like omega-3.
In folk medicine, garlic was often used to treat different diseases or infections such as colds or flu. It is a powerful antioxidant that helps prevent age-related diseases. Furthermore, several studies have shown that regular consumption of garlic may prevent certain cancers. Indeed, a study indicated that 30% reduction in colorectal cancer risk and a 50% of stomach cancer were associated with high consumption of garlic.
- Raw honey
The modern diet is a serious health hazard. It is therefore advisable to replace foods like processed sugar with honey. It is rich in antioxidants, enzymes and vitamins. It is also a very effective antibacterial agent which is ideal to treat sore throats and stomach pain.
- Organic Coconut Oil
Coconut oil contains good fats. It essentially contains lauric acid which is transformed into monolaurin in the body and has antibacterial properties. In addition, fatty acids found in coconut oil transforms easily into energy.
Avocado is rich in good fats that the body can use for energy. It also contains fiber for a healthy diet, vitamin E and B. So feel free to add avocado to salads or sandwiches.
Sardines are rich in nutrients such as calcium, selenium, phosphorus, vitamin D and omega-3 fatty acids. The nutrients in sardines promote the proper functioning of the circulatory and hormonal immune system.
- Wheat germ
Wheat germ is rich in vitamin E. Vitamin E is not present in all foods. A tablespoon of wheat germ can cover a third of the recommended daily intake of vitamin E, an antioxidant that protects cells from aging. Wheat germ also contain selenium; a dietary supplement that will boost the immune system.
- Shiitake mushrooms
Shiitake mushrooms are rich in vitamin D, which strengthens the bones and prevents osteoporosis (low bone strength). These mushrooms are also rich in antioxidants that neutralize free radicals that damage body cells.
- Camu camu
Camu Camu is a fruit native to the Amazon and very effective for people who suffer from stress. Indeed, it reduces the stress hormone cortisol. It is also rich in vitamin C to strengthen the immune system.
- Hemp seeds
Hemp seeds are a great source of protein for vegetarians. They also contain omega-3 fatty acids that prevent cardiovascular disease. Mix hemp seed with oatmeal or cereal.