To improve health and fitness, there is no better choice than a balanced diet rich in fiber, vitamins and minerals. Indeed, a variety of healthy foods can provide all the nutrients needed to regenerate bones, restore vision, improve memory and prevent the onset of several diseases. In his book "Eating Well for Optimal Health," famed American physician Andrew Weil recommends a list of foods to consume very often.
Here is the list of healthy foods that everyone needs to eat.
Egg
The egg and particularly the egg yolk is full of two powerful antioxidants, lutein and zeaxanthin. These help prevent age-related diseases such as cataracts, macular degeneration, cardiovascular diseases and certain cancers. In addition, the proteins it contains, help maintain tissues in good condition such as skin, muscles and bones. In addition, choline is an egg substance that remains beneficial for the development and functioning of the brain.
Rosemary
Rosemary increases memory by 75% based on study and concentration and stimulates cognition. Inhalation causes hyperactivity of the brain. In addition, it reduces the stress and pain associated with arthritis thanks to the rosmarinic acid it contains.
Beet
Beet is a food that has many virtues. Indeed, betanin and carotenoids contained in the beet, help protect the body against the appearance of certain cancers such as skin, liver, lung and breast. In addition, a constant intake of lutein and zeaxanthin, reduces the risk of macular degeneration, cataracts and retinitis pigmentosa.
Avocado
Avocado is rich in antioxidants, fiber, good fats and vitamin K. Its sweet and creamy flavor is ready to accompany many tasty dishes. Avocado helps improve blood circulation in the body and especially in the brain. Vitamin K plays a major role in bone formation.
Fish
Fish such as salmon, sardines and mackerel are rich in omega-3 fatty acids that are necessary for the proper functioning of the brain.
Cranberries
Cranberries are composed of antioxidants such as flavonoids, which can protect against age-related brain problems.
Whole grains
Whole grains contain a complex of vitamins, minerals, omega-3 fatty acids, antioxidants and phytonutrients, to improve the health and functionality of the human brain.
Green tea
Green tea, preferably organic, contains caffeine, antioxidants such as catechins that can fight against free radicals. Similarly green tea can increase the efficiency of the brain and improve memory.
The tomato
Tomato is rich in lycopene, an antioxidant effective against free radicals responsible for premature aging of cells and helps fight against cognitive decline.
The pepper squash
The richness of pepper squash folic acid and vitamin B 12, protects the brain cells from cognitive decline. The beta-carotene it contains helps protect vision and boost the immune system.
Dark chocolate
Black chocolate with high concentration of cocoa, contains antioxidants that could improve the concentration and overall functioning of your brain.
Turmeric
Turmeric is a spice rich in antioxidants like curcuminoids and therefore has anti-cancer and anti-inflammatory properties to fight against rheumatoid arthritis pain.
Nuts
Nuts are rich in omega-3 fatty acids that improve cognitive abilities and strengthen blood vessels in the brain.
Apple
The apple is a fruit rich in fiber that facilitates the intestinal transit. Likewise, it is good for the bones because its richness in antioxidants such as polyphenols, allows the increase and the reinforcement of the bone mass.
Onions
The onion is one of the alliaceous that protect the body against cancer diseases and thanks to its sulfur compounds and antioxidants, it helps lower cholesterol and blood pressure. Its richness in vitamin B helps to stimulate and regenerate the memory.
Include these foods in your daily food and protect your body from all the defects and diseases of the brain, bones and vision.
Caution
Turmeric is not recommended in cases of gallbladder disease which is over stimulated.
Some foods or herbs may not be suitable for some people who are taking medication or pregnant or breastfeeding women. For these reasons, it is essential to seek the advice of your doctor.
