Most important foods for a healthy diet
Their nutrients, when included in regular meals, increase life expectancy and boost the immune system, among other benefits. The significance of achieving nutritional balance in order to promote well-being.
In earlier encounters, I informed him about a frequently asked question: “Doctor, what should I eat?” It is well established that some diets contribute to a higher life expectancy. Many people assume that making changes is difficult due to economic, cultural, or the ever-present “lack of time.” However, it is vital to remember that there are certain little alterations that allow for major changes.
When this sort of food is included in regular meals, several good elements of the body are encouraged, such as strengthening the immune system and avoiding sickness, because some include phytochemicals that help neutralize free radicals. free.
It is also important to remember that having a balanced diet is more important than obsessively consuming any set of foods. Because each person’s diet has a distinct and specific effect on them.
What are the most important foods for a healthy diet that should never be excluded from dish?
1. Sea fish: Because it contains Omega 3 (Epa-DHA), this item is vital in any balanced diet. It has anti-inflammatory properties, enhances defenses, protects the heart, decreases levels of bad cholesterol (LDL), total cholesterol, and triglycerides (LdL, TG, and PA), and improves cognitive function. What is the suggested serving size? At the very least, twice a week.
2. Yogurt: This fermented food contains calcium, vitamin D, and probiotics. Anti-inflammatory, promotes bone health, boosts defenses, lowers the risk of colon cancer, helps regulate weight and blood pressure, and favors the microbiota are just a few of the benefits. How many servings are advised? 3 to 4 servings of dairy every day.
3. Eggs: rich in healthy fats, proteins, and vitamins A, E, and B complex. Their nutrients also contain selenium, phosphorus, zinc, and iron. Its major phytochemicals are lutein and zeaxanthin at the same time. While the health advantages are as follows: it is an antioxidant that protects both the heart and the vision. How many should you consume? One a day.
4. Fruits and vegetables: fiber, vitamins, minerals, phytochemicals, and antioxidants are all found in them. They contain antioxidant and anti-inflammatory capabilities as a result of these nutrients. Furthermore, they aid in the regulation of blood pressure, the reduction of cholesterol, the protection of the heart and against some forms of cancer, and the prevention of type 2 diabetes. What is the suggested amount? 5 to 6 servings per day.
5. Whole grains provide slow-absorbing carbs, vegetable proteins, fiber, and B vitamins. It also contains selenium, copper, and zinc, as well as phytochemicals such as phenolic compounds and antioxidants. They benefit the body by protecting the heart, preventing type 2 diabetes, and lowering the risk of colon and colorectal cancer. How much should you consume? 3–4 servings each day.
6. Legumes: include slow-absorbing carbs, vegetable proteins, fiber, vitamins E and group, as well as selenium, manganese, and zinc. Isoflavones and omega 3 fatty acids are also added to soy. Its intake has the following health benefits: antioxidant, anti-inflammatory, aids in the prevention of colon cancer, and protects the heart.
7. Dried fruits: are high in unsaturated fats, arginine, fiber, vitamin E, potassium, magnesium, phytosterols, and phenolic compounds. These nutrients enable it to give antioxidant and anti-inflammatory effects, as well as preserve heart health by reducing levels of bad cholesterol (LDL), total cholesterol, and triglycerides, as well as promote cognitive function. What is the suggested amount? 10 almonds, 5 butternut butterflies, 10 pistachios, or 20 peanuts each day.
8. Flax and chia seeds include fiber and Omega 3, which is why they are anti-inflammatory, boost defenses, and protect the heart by decreasing bad cholesterol (LDL), total cholesterol, and triglycerides (LdL, TG, and PA). Cognitive health improves as a result. What is the suggested amount? One teaspoon daily.
*Dr. Alberto Cormillot is a well-known Argentine physician, obesity expert, health educator, author, and presenter. He developed and runs the Nutrition and Health Clinic, Dieta Club, the ALCO Foundation (Anonymous Fighters Against Obesity), and the Argentine Institute of Nutrition, from which he advises enterprises on dietary product creation. as well as fit.