Ten most useful products

To save health, it is necessary to adhere toproper nutrition. The Daily Mirror (translated by Inopressa.ru) publishes the top ten most useful products for those who want to eat right.

1. Brown rice
   

   Many avoid carbohydrates, because from them, bythe general opinion, get fat. But they are very important for maintaining the energy level. Do not forget about the products from whole grains: brown rice, bread and cereals, which contain a lot of fiber.

   
   
   

   This will help lower cholesterol,reduce the risk of cardiovascular disease, colon cancer, gallstones, diabetes and obesity, it is also vital for intestinal health, which becomes less active with age.




2. Chicken eggs
   
   

   About chicken eggs often respond poorly, but theyare a source of protein and lutein, which protects the eyes from cataracts. Studies suggest that they prevent the formation of blood clots, reducing the risk of heart attack and stroke. According to a recent study, consumption of 6 eggs per week reduces the risk of breast cancer by 44%.

   
   
   

   Today, nutritionists say that 1-2 eggs per day are notincreases the level of cholesterol, because the body itself produces cholesterol from saturated fats, and does not receive it with cholesterol-rich foods, which include eggs.




3. Milk
   
   
   
   

   With age, our need for calciumincreases, so it is important to include in the daily diet of calcium-rich foods. Low-fat cow's milk is very healthy. It is rich in calcium, essential for bones and prevention of osteoporosis.

   
   
   

   Drink two glasses of skim milk every day or include in your diet low-fat yogurts and calcium-rich fruit.




4. Spinach
   
   

   There are more nutrients in this product than inany other. It is a source of iron, vitamins C, A and K and antioxidants, helping us to protect ourselves from heart attack and stroke. Spinach protects against colon cancer, osteoporosis and arthritis. Like eggs, it is rich in lutein, useful for the eyes, so eat eggs with spinach for breakfast.




5. Bananas
   
   

   Only one yellow fruit contains 467 mg of potassium,which is needed so that the muscles (especially the heart) remain strong and healthy. It also helps to lower blood pressure. Bananas are also a source of fiber that prevents cardiovascular diseases, they neutralize the acid, so they are useful for the treatment of heartburn.

   
   
   

   Add the chopped banana to the oatmeal or rub it in a blender with yogurt or milk and a little fruit juice. Potassium sources are also lentils, sardines and dried apricots.




6. Chicken
   
   

   This is the most healthy meat. Use the breasts, which are low in fat, and remove the skin. In addition, the chicken is rich in proteins and prevents the reduction of bone mass. It is also a source of selenium, which prevents cancer, and B vitamins, which increase energy levels and enhance brain function.




7. Salmon
   
   

   It is rich in omega-3 fat, reducing cholesterol, protecting against some types of cancer and preventing the formation of blood clots.

   
   
   

   Studies show that salmon relieves depressive conditions and prevents loss of memory. It contains nicotinic acid, which, according to some reports, protects against Alzheimer's.

   
   
   

   Set yourself the task of eating fresh or canned salmon at least 3 times a week. Fats of the omega-3 group are also found in walnuts.




8. Blueberries
   
   

   In this little miracle, there are few calories, but the massnutrients. Blueberries contain antioxidants that help prevent cataracts, glaucoma, veins, hemorrhoids, stomach ulcers, cardiovascular diseases and cancer.

   
   
   

   Bilberry helps reduce brain damage after a stroke and softens the inflammation of the digestive tract, helping to cope with stomach disorders.




9. Herbs
   
   

   With age, we have a dull feeling of taste, andThe easiest way to add salt is to make the food seem tastier. But salt raises blood pressure, and it's better to add herbs and spices to food. The taste of fresh herbs is stronger, but for the sake of convenience you can keep in the kitchen an assortment of dried herbs.




10. Garlic
    
    

    This small bulb has largeadvantages. Garlic helps prevent cancer and cardiovascular disease, reduces the risk of stroke. It also has an anti-inflammatory effect, helping to reduce pain and swelling in arthritis. It is also useful for diabetics. If you can not stand his smell, use garlic capsules.