The 9 healthiest foods

The 9 healthiest foods

You probably already know some healthy foods and are trying to introduce them into your regular diet. If you manage to introduce, little by little, the 9 healthiest foods that we show you and avoid harmful ones, you will be able to have good nutrition, prevent the appearance of diseases and reach your ideal weight.

Certain foods are carcinogenic, others can raise bad cholesterol levels, there are those that contribute to promoting weak bones or cause weight gain, and even other foods have inflammatory effects.

This type of food is part of the classified as less healthy, of which we will already talk to you, but this time we are going to focus on the nine healthiest foods.

Superfoods

Healthy Food Benefits

Unlike unhealthy foods, healthy foods can fight cancer, lower cholesterol, strengthen bones, stop inflammation, boost the immune system, and provide the supply of minerals that boost muscle growth and has positive effects on the health of our body .

Healthy foods have many benefits for the body. But which foods are among the best for our health?

Real food

In the following list we bring you the nine healthiest foods . You must include these foods in your nutrition and eat them properly and usually. In this way, you will have a healthy diet , with fewer calories and much better nutrition for your health.

Broccoli

Broccoli

Can Prevent Diseases

The broccoli is a superfood. It is the vegetable that provides the most benefits, and the same happens with broccoli sprouts.

In addition, broccoli stimulates the body to create sulforaphane, a substance antioxidant that can prevent cancer and even stop the course of certain cancers, such as breast, prostate, colon, and cervical cancer. Broccoli helps fight other types of diseases, such as Alzheimer’s and arthritis.

Grow Broccoli Sprouts

Broccoli sprouts are very easy to grow. Get broccoli seeds that are organic and grow according to instructions. In a few days the sprouts will germinate, and you can consume them straight away.

But if you don’t have time to grow broccoli sprouts you can buy them without any problem. Remember that it is preferable that consume organic broccoli sprouts.

If you want to fully enjoy the positive effects of broccoli, we recommend eating broccoli together with the broccoli sprouts in the same meal. By combining both elements, its anticancer effects are doubled, as has been proven in various clinical studies.

How to Take

Including broccoli and broccoli sprouts in our diet, taking it three to five days a week, is enough for you to begin to notice its benefits. It is much better not to overcook the broccoli. If you sauté it, keep it for the shortest possible time, so that it conserves all its nutrients. In the same way, under no circumstances should we put the broccoli in the microwave, since this can destroy the antioxidants it contains. Better opt for steaming.

Hemp Seeds

Seeds

Tiny hemp seeds have been a delicious and especially valuable food for humans since ancient times. Hemp seeds have many antioxidants and vitamins, such as vitamin E and vitamins from B complex, especially vitamin B2.

Vitamin B2 Contribution

You may not know it, but hemp is one of the best vegetable sources of vitamin B2: very important for the thyroid gland and for the optimal condition of the eyes and skin. It plays an important role in muscle building and helps regulate stress hormone. So when you have dry eyes or flaky or cracked lips, it’s time to use hemp.

Protein Source

Hemp provides the vitamins that our body needs and gives us high quality proteins. We know that a balanced nutrition should contain meat, fish and eggs, or so if you opt for a vegan / vegetarian diet combine various sources, to obtain all amino acids. Hemp is an essential nutrient, especially for the supply of proteins. 2 to 3 tablespoons of hemp seeds a day are enough to get the necessary proteins for the body. Athletes can double this amount.

Hemp Seed Oil

In addition, oil can be made from hemp seeds, which has an optimal ratio between omega-6 fatty acids and omega-3 fatty acids, since it is in the recommended ratio of 3.75: 1. For this reason, it should make up part of any healthy diet, especially in the case of people suffering from chronic diseases.

Anti-inflammatory effect

Chronic diseases are often due to inflammatory processes and the fatty acids in hemp have an anti-inflammatory effect. Chronic inflammatory diseases include, for example: arthritis, atherosclerosis, periodontal disease, diabetes, hypertension and many chronic nervous diseases, inflammatory bowel diseases, among others.

GLA gamma-linolenic acid (GLA)

Hemp seeds contain the rare gamma-linolenic acid (GLA), which can cure atopic dermatitis and premenstrual syndrome. This is so because GLA has positive effects on the skin and regulates the levels of female hormones.

How to Take it

Hemp seeds are not peeled and can be taken mixed with smoothies, fruit juices, soups and vegetable creams, as well as mixed in salads. Hemp seeds can be added to bread, cakes, dumplings, and salty cakes. You can make a delicious patty with hemp seeds, oatmeal, breadcrumbs , egg and spices. This mixture is fried with a little coconut oil and the result is fantastic. You can include it in your salad greens and sprouts or add it to your cold dishes.

Chia seeds

Chia seeds

Chia seeds are small grains from Mexico and are classified as a superfood. One teaspoon of chia seeds is enough to feed a human being for 24 hours and provide them with all the required nutrients we need.

Nutritional Value

The nutritional values of chia seeds are surprising: it provides twice as much protein as other types of seeds, three times more iron than spinach and five times more calcium than milk. Its omega-6 omega-3 ratio is excellent. While there are often 15 to 20 times more omega-6 fatty acids than omega-3 fatty acids in a conventional diet, chia seeds contain three times more omega-3 fatty acids than fatty acids omega-6, so it has anti-inflammatory effects and favours the body’s healing from diseases.

Better than Flaxseed

The effect of chia seeds is much better than that provided by linseed, since flaxseed cannot be saved because it deteriorates quickly. On the contrary, chia seeds can be stored for years without losing their nutrients. Chia seeds swell when they come into contact with liquids, the same as flax seeds.

How to Take

Chia seeds are delicious combined with milk, yogurt, and any liquid drink or smoothie. You can prepare wonderful desserts with chia seeds. Chia seeds are perfect for regulating digestion, relieving heartburn, detoxifying the body, and regulating blood sugar levels.

Dandelion

Dandelion

How is it possible that a plant considered a “weed” is a healthy food? It is very simple, the dandelion certainly not a weed, but a plant with numerous health properties and medicinal benefits.

Important for the Digestive System

We now know that the state of our digestive system is crucial to our overall health. If the intestine, bile and liver are diseased, they cannot perform their function and the body cannot absorb nutrients or eliminate toxins, leading to further disease and illness.

Regulates Bile

Dandelion has been proven to have a notable influence on the most important organs of the body: regulates digestion, activates gastric secretion, relieves flatulence, favours the flow of bile, helping, in this way, to prevent the development of gallstones.

Fat Metabolism

The dandelion also improves the metabolism of fats and keeps cholesterol at ideal levels. On the other hand, dandelion has properties to improve the working of the urinary tract and the bladder, so it is recommended for the treatment and relief of urinary tract infections.

Possible anti-disease effect

The latest scientific studies have recently demonstrated the anti-cancer effects of dandelion, mainly in prostate cancer, breast cancer and chronic lymphocytic leukaemia. In already chemo- resistant skin cancer, dandelion has been shown to kill abnormal and dangerous cells.

Antioxidant

It has been proven that dandelions contain four times more beta-carotene than lettuce, four times more than magnesium and nine times more than vitamin C, so it is much better than lettuce. Additionally, it contains all the phytochemicals. This makes it a powerful antioxidant.

How to Take it

Dandelion can be taken as an infusion or added to vegetable smoothies and salads. Dandelion can be ingested through dandelion root, as it preserves all the nutrients of the plant. Half a teaspoon of this extract is enough to provide the body with the amount of this nutrient that you need daily.

Coconut

Coconut

Coconut can be used in many ways. There is nothing more refreshing than a fresh coconut, but the oil or the coconut milk are much more versatile and can be used for cooking in many different types of recipes.

Versatile

The benefits of coconut go beyond its culinary use, since coconut can be used as a cosmetic product, for personal care and for medicinal purposes, to treat various diseases. To sum up, coconut favours many aspects of our health, so it is, on its own merits, a superfood.

Regulates Cholesterol

Coconut fat is composed mainly of saturated fatty acids. Currently it is known that the saturated fatty acids of coconut protect us from the risk of suffering atherosclerosis and heart attacks, since they increase the levels of “good” HDL cholesterol, and boost the correct working of fat metabolism.

Antimicrobial

Coconut also contains a high amount of fatty acids that clean cell walls of bacteria (lauric acid, capric acid, etc.), so it can cure a wide variety of infectious diseases and can prevent their occurrence when consumed in a regular way. It can also eliminate the damaging effects of staph, streptobacillus, Helicobacter pylori , chlamydia, and many others.

Antibacterial

Due to its antibacterial properties, coconut has an antifungal effect against fungi and can be used to treat the skin when suffering from fungal infections. On the other hand, it is a magnificent repellent for insects, such as ticks, fleas, etc., so that it can protect both us and our pets against summer insects.

Medium Chain Triglycerides

The medium chain fatty acids that coconut contains are also very easily digested, which is why they are especially recommended for people who suffer from a pancreas or gallbladder problem. In these cases, other edible fats are very heavy for the system. Coconut oil, however, provides the necessary fats for the body, and does not cause the nausea or abdominal distension that other types of fats produce.

Fights Alzheimer’s

Its daily consumption helps prevent the onset of Alzheimer’s disease and alleviates symptoms in people who suffer from it. It is famous in the case of Dr. Newport who managed to reduce the symptoms of Alzheimer’s in her husband with the help of coconut oil.

Activates Metabolism

One of the most interesting effects of coconut is that it can activate the metabolism and increase the basal metabolic rate, which is why it is especially suitable for people who want to lose weight through dieting.

How to Take it

Coconut and its derivatives are very versatile, and we can incorporate them into a large number of recipes, so that we can use it daily and take advantage of the multiple properties it offers for health. You can use coconut oil to cook and fry without any problems, since it is very stable, it does not oxidise or deteriorate, even if it is used at high temperatures.

Coconut milk can be stored for a long time preserving all its nutritional qualities. If you prefer, you can use coconut milk powder, which is very practical to make smoothies quickly or incorporate it into recipes for oriental dishes.

Nettle

Nettle

Nettle is not very popular as it is often considered a weed. However, nettle is a superfood and we should include it in our diet on a regular basis.

Fights Diseases

Clinical studies have shown that nettle is very effective in treating different diseases, such as osteoarthritis, arthritis, bladder and prostate problems, as well as inflammatory bowel disorders. Nettle seed supplements are one of the most widely used in the world to prevent hair loss.

How to Take it

Nettle leaves can be used in soups, smoothies, stews, quiches , empanadas, or to make herbal teas. Nettle seeds can be added to bread or mixed with spices. They are frequently added to smoothies and they can also be taken as a dietary supplement.

Quinoa

Quinoa

Quinoa, the grain which comes from the Inca culture, is a plant food that provides the body with a wide spectrum of nutrients, making it perfectly suitable for optimising protein supply. Whenever we have the opportunity, we must substitute common dishes such as rice, pasta and fried potatoes for quinoa.

Better Nutritional Value than Other Cereals

While many cereals are low in lysine, quinoa contains a large amount of lysine. It has innumerable properties, such as preventing the metastatic spread of cancer. Quinoa contains a large amount of iron, magnesium and much more calcium and vitamin E than wheat or rye. Quinoa is high in magnesium and twice as much vitamin B2 compared to oats.

Fights Diseases

Another of its properties is that it acts against atherosclerotic processes and prevents the appearance of allergies. Regular consumption of quinoa can help migraine sufferers eliminate pain attacks.

Suitable for Coeliacs

Because quinoa is gluten-free, it can be safely eaten by coeliacs and people allergic to wheat. Quinoa does not harm the digestive system and does not have the serious drawbacks of wheat, which tends to cause heavy or slow digestion.

Low Glycemic Index

The glycemic load of quinoa is significantly lower than that of other products, such as pasta, bread, rice, and potatoes. Quinoa regulates blood sugar levels and ensures that carbohydrates slowly pass into the blood.

Promotes Relaxation, Reduces Depression and Improves the Feeling of Well-being

Quinoa provides the body tryptophan, an essential amino acid for the brain that produces the hormone of serotonin, responsible for our well-being and happiness. Tryptophan is abundant in meat, fish, and eggs. However, the tryptophan contained in these products does not pass easily to the brain. On the other hand, by taking quinoa on an empty stomach for a certain time and in a fresh form, tryptophan passes to the brain quickly and produces serotonin (the well-being hormone). This can be a good remedy to treat depression problems.

How to Take it

We can enjoy boiled quinoa alone, or as a garnish for meat or fish dishes. We can add quinoa to salad, bread and pastry products. In any case, quinoa is a healthy food and very quick to prepare.

Chlorella Seaweed

Chlorella

Chlorella has enormous positive effects on the body. Its chlorophyll content is the highest that exists in a plant and among its properties it stands out that it keeps the blood healthy and cleans the intestinal mucosa. Chlorophyll also absorbs body odours and is therefore effective in fighting bad breath. Chlorophyll also helps prevent and treat precancerous lesions.

Liver Protector

Chlorophyll is also an excellent protector of the liver, since it intervenes in the detoxification of toxins of all kinds, regardless of whether they are aflatoxins, those from cigarette smoke or dioxin and can even eliminate mercury amalgam.

Protects the Intestinal Flora

Chlorella algae also provides one of the widest ranges of phytochemicals and acts against bacteria and fungi, intensifying the effect of allopathic antibiotics and antifungal agents.

How to Take it

The ideal dose of chlorella is to take between 1 and 1.5 grams twice a day (that is, a total of 2 to 3 grams daily.) If it is taken for body detoxification, the dose can be increased.

Sprouts

Sprouts

When we buy prepared vegetables or salads it may have been several days since the vegetables were harvested. As the days go by, between the harvest, transport and storage of the product, the nutrients decrease. For this reason, it is advisable to buy vegetables at the market, since they are usually fresher, or we can even grow them ourselves.

Grow Sprouts

People who have a home in the countryside can do so without difficulty, but those who live in the city do not have this option. If this is your case, you can choose to grow vegetable sprouts, since these fit in a small pot that can be placed on the windowsill or on the kitchen table.

Eat Fresh Sprouts

Try to harvest your own beansprouts and eat them freshly cut and you will see that their flavour is full of vitality and their properties are greater than those bought in the supermarket. There are a wide variety of sprouts that you can grow: broccoli, radish, cabbage, leek, etc.

Just buy seeds and plant them, you will see how your children have fun watching them grow and how they enjoy eating them more every day.

Eat Healthy Food Every Day

As you can see, the products in this list are very accessible and easy to find, so you don’t have to have any problem incorporating them into your daily diet. There may be products on the list that you find more palatable than others. It doesn’t matter, try to introduce them all little by little and enjoy the ones you already consume on a regular basis, with the peace of mind that you are consuming healthy products that will boost your wellbeing.

Eat healthy food

How to Eat Healthy Food Every Day

Here are some examples of how you can consume these superfoods:

  1. Breakfast a vegetable smoothie, add barley and a dose of chlorella seaweed.
  2. Take a salad with nettle to work or university.
  3. Before food take half a teaspoon of dandelion root extract.
  4. At lunch, have a fresh sprout salad.
  5. Make a chia pudding dessert.
  6. In the afternoon prepare a smoothie in the blender with a tablespoon of shelled hemp seeds, orange juice and a banana.
  7. Have for dinner quinoa with broccoli or broccoli sprouts and your second daily serving of Chlorella
  8. To finish off the day take an infusion of nettle

How to eat healthy food

HSN Superfood Pack

HSN has prepared a pack of more than interesting products, since it combines supplements with healthy properties for those people who are concerned about taking care of their body on a daily basis.

What makes up this pack?

Why Include Healthy Foods?

If you include these products in your daily diet and, at the same time, avoid eating unhealthy foods, you will soon be surprised to see the effects of this nutrition on your health. You will see how your body is doing increasingly stronger and full of vitality, and your skin smoother and more radiant.

This type of diet impacts your health at all levels:

  • Increases your concentration.
  • Reduces fatigue.
  • Reduces worries.
  • You will be able to reach your ideal weight!

So, don’t wait any longer, get healthy with your nutrition!

Sources

Related Entries

Review Healthier Foods

Improves the appearance of the skin - 100%

Strengthens hair and nails - 100%

Improves mood - 100%

Controls weight - 100%

Reduces triglycerides in blood - 100%

Supports the Digestive System - 100%

Strengthens defenses and the immune system - 100%

100%

HSN Evaluation: 5 /5
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About Melanie Ramos
Melanie Ramos
Melanie Ramos uses the HSN Blog to share the latest information and content, so that all those readers who want to learn.
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