Want to be protected from illnesses? Then include the daily ration of useful products:
Advantages: Many don’t eat avocado because of the high fat content. However, this fruit helps to lower the cholesterol level in blood and reduces the risk of developing cancer and diabetes.
Besides, avocado contains antioxidants.
Nutrients: Vitamins E, C and В6, potassium, cellulose, vitamin K and Folic acid salts.
The recipe: Spread on bread and fuse above a slice of low-fat cheese. Add to tomato salad.
Advantages: Contain many antioxidants, and also vitamin C that protects the vessels and improves iron absorption. All these reduce the risk of developing cancer and cardiovascular diseases. Especially if you eat apples with the peel.
Nutrients: Cellulose and vitamin C.
The recipe: Cut apple into small slices and mix with leaves of green salad.
Advantages: all berries are very nutritious and are excellent in the prevention of many illnesses, including diseases like Alzheimer, Parkinson, diabetes and ischemic heart trouble. The regular use of blueberries improves memory and slows down the aging processes. Besides, as research shows, blueberries are better than other berries because it helps to prevent cancer.
Nutrients: Cellulose, vitamins C and K, manganese.
The recipe: Mix blueberries with yogurt or house cottage cheese. It is possible to add a few crushed nuts.
Advantages: Broccoli refers to the same family as spinach, white cabbage, cauliflower, Brussels sprouts, fodder and leaf cabbage. Broccoli is very nutritious and helps to prevent diabetes, cardiovascular diseases and some kinds of cancer.
Nutrients: Calcium, potassium, Folic acid salts, cellulose, iron, magnesium, phosphorus, manganese, vitamins B, C and K.
The recipe: Slightly fry in small amount of olive oil, add garlic and chicken broth.
Advantages: Try to eat fish, at least, twice a week. Salmon, herrings and sardines are especially useful. They contain fats useful for the heart such as omega-3. Fish oil reduces the risk of developing cancer, cardiovascular diseases, Alzheimer’s disease, stroke, diabetes, arthritis and depression.
Nutrients: Vitamins B group, phosphorus, proteins, selenium and fats of an omega-3.
The recipe: Salmon caught from rivers is better than others in special reservoirs as there is less probability of using chemicals in it, like mercury. Cut salmon into pieces and add fresh orange or lemon juice, add salt, pepper and bake to readiness.
6. BEAN (a string bean, split peas, and lentil)
Advantages: Bean provides an organism with energy for a long time. In them is a lot of cellulose that reduces risk of heart troubles and normalizes sugar level in a blood. Bean also reduces risk of development of cancer. All bean, especially soya, are rich in protein, therefore they play very important role in a vegetarian diet.
Nutrients: the cellulose, proteins, vitamin B6, folic acid salts, manganese, copper, iron, magnesium, phosphorus, potassium, Thiamine, calcium and zinc.
The recipe: Wash out tinned beans and add them to your favorite salad.
Advantages: Mushrooms stimulate immune system. They help to prevent and treat cancer, virus diseases, normalize cholesterol level in bloods and arterial pressure.
Nutrients: Cellulose, proteins, vitamins B group, vitamins C, D, folic acid salts, iron, zinc, manganese, phosphorus, potassium, copper and selenium.
The recipe: Fry finely cut mushrooms, onions and squash into small amount of olive oil. If you add tomato sauce, it will be the useful additive for macaroni dishes.
8. WALNUTS and ALMONDS
Advantages: Contains mass of useful substances for the human heart. Monounsaturated fats which are present in almonds reduce cholesterol level in blood. In walnut there is a small amount of fat of omega-3. Though whole nuts have enough fat enough and high-calorie nutrition, they allow to dumpen weight as proteins, cellulose and useful fats contained in them create sensation of satiety and help not to overeat.
Nutrients: Magnesium, vitamin E, cellulose, riboflavin, magnesium, iron, calcium.
The recipe: Roast on a grill a slice of whole grain bread, spread processed cheese and strew above with crushed walnuts or almonds chips.
9. LINEN SEED
Advantages: Linen seed contain the fats of omega-3 reducing risk of cardiovascular diseases.
Nutrients: Magnesium, phosphorus, copper, cellulose, thiamin, manganese, potassium and zinc.
The recipe: Strew porridge, yogurt or house cheese with linen seeds. It is possible to add them also in milk desserts.
Advantages: About this product they speak much recently. In pomegranates there are three times more antioxidants, than in wine or green tea. Pomegranate juice helps to prevent diseases of the heart and stroke. The use of pomegranate juice for a long time slows down the process of aging and prevents some forms of cancer.
Nutrients: vitamin C and potassium.
The recipe: Strew pomegranate seeds with vegetable and fruit salads. Add them to yogurts and porridge.