The healthiest foods: food for every day, how to combine foods

Our health is what determines our well-being and what we should always pay attention to. Of course, it is made up of many factors: good sleep, physical activity, daily routine, the amount of water you drink, the absence of deficiencies, optimally functioning gastrointestinal tract. In order to have a lot of energy and feel good – we must support each of these areas. At the same time, any changes should be introduced gradually, without sudden global changes – it will be much easier for you and your body to cope, which means that the results will be better. Introduce healthy habits better in small steps, one after another – giving the body time to rebuild.

If at the moment you are not ready to exclude harmful foods from your diet and are just going to go to a nutritionist for a detailed consultation, you can start the change now. Start by adding healthy foods to your diet. Focus not on limitations, but on the benefits that you can give the body through nutrition. To make it easier for you, we have prepared information on the main useful products for health. Remember, to be healthy – you need not only to eat right, but also to have good psychological health. It is important to be able to relax and unwind. One of the types of recreation is entertainment – to learn more about this, read the Immortal Romance slot review.

Useful products for health:


Nuts are incredibly healthy foods – they are just a concentration of useful elements for all body systems. However, when eating nuts, you need to remember:

They are high in calories, so you need to watch the portion.

For better absorption and minimization of possible negative effects, they should be washed well and soaked overnight.


Legumes are an excellent source of important nutrients, including a wide range of vitamins and minerals. While the exact nutrient profile may vary for specific species, most are high in folic acid, manganese, iron and magnesium, as well as a number of other key micronutrients. In addition, legumes are an excellent plant source of protein and fiber, which are very important for many aspects of health.


Avocados differ from most fruits by being high in healthy fats instead of carbs. It is not only tasty, but also high in fiber, potassium and vitamin C.


Blueberries are a great carbohydrate option and one of the most powerful sources of antioxidants in the world.


Very nutritious and low in both carbohydrates and calories. It is also rich in vitamin C, fiber and manganese.


They are one of the most nutritious foods on the planet. They were previously demonized for their high cholesterol content, but new research shows they are perfectly safe and healthy.

Chia seeds

Chia seeds are one of the most nutrient-dense foods on the planet. One serving (28 gr.) Contains 11 gr. fiber and significant amounts of magnesium, manganese, calcium and various other nutrients.


This is a small oily fish that is one of the most nutritious foods. They boast significant amounts of most of the nutrients the body needs.

TOP 10 useful products for women

Iron deficiency is a problem for many women, which is why it’s important to eat iron-rich foods on a regular basis, and that’s why they’re on our list of healthy foods for women.

Iron deficiency can cause anemia and lead to symptoms such as fatigue. Menstruating women who do not consume iron-rich foods are at particularly high risk of deficiency. Fortunately, there are many good foods to help meet your daily iron needs.

Meat by-products

Extremely nutritious. Includes the liver, kidneys, brains, and heart, all of which are high in iron. For example, a 100-gram serving of beef liver contains 6.5 mg of iron, or 36% of the daily value. Meat offal is also rich in protein and B vitamins, copper and selenium. Liver is especially rich in vitamin A. What’s more, organic meat products are among the best sources of choline, an important nutrient for brain and liver health.

Pumpkin seeds

A 28-gram serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the daily value. In addition, pumpkin seeds are a good source of vitamin K, zinc and manganese. They are also among the very best sources of magnesium, which many of us lack. One 28-gram Serving Provides 40% of the Daily Value for Magnesium


One cup (185 g) of cooked quinoa provides 2.8 mg of iron, which is 16% of your daily value. Plus, quinoa is gluten-free, a good choice for people with celiac disease or other forms of gluten intolerance. Quinoa also contains more protein than many other grains and is rich in folate, magnesium, copper, manganese and many other nutrients. In addition, quinoa has more antioxidant activity than many other grains. Antioxidants help protect cells from free radical damage.


Provides many health benefits while minimizing calories. 100 grams of raw spinach contains 2.7 mg of iron, or 15% of the daily value. Although it is a non-heme iron that is not very well absorbed, spinach is also rich in vitamin C – which is important, as vitamin C significantly increases iron absorption.

Spinach is also rich in antioxidants called carotenoids, which reduce the risk of cancer, reduce inflammation and protect the eyes from disease. Eating spinach and other leafy greens with fat helps the body absorb carotenoids – so pairing healthy fats like olive oil with spinach is a good idea.


According to a 2012 study, omega-3s can reduce the intensity of menstrual pain. The subjects who took the omega-3 supplements found that their pain was reduced enough that they could reduce the amount of ibuprofen they were taking. A 2014 study found that omega-3s can also reduce depression. For those who experience mood swings during their period, omega-3s may be helpful.

Quality dark chocolate

Delicious and healthy snack – dark chocolate is rich in iron and magnesium. A 100-gram bar of 70-85% dark chocolate contains 67% of the recommended daily intake of iron and 58% of magnesium.

A 2010 study found that magnesium reduced PMS symptoms.


Turmeric is known as an anti-inflammatory spice, and curcumin is its main active ingredient. A 2015 study looked at the effects of curcumin on PMS symptoms and found that people who took curcumin had less severe symptoms.


A warm mug of ginger tea may improve some menstrual symptoms. Ginger has anti-inflammatory effects that can soothe aching muscles.


Broccoli is incredibly nutritious. 1 cup (156 grams) of cooked broccoli contains 1 mg of iron, which is 6% of your daily value. What’s more, a serving of broccoli also contains 112% of the Daily Value for vitamin C, which helps your body absorb iron better.

The same serving size is rich in folic acid and provides 5 grams. fiber, as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower and Brussels sprouts. Cruciferous vegetables contain indole, sulforaphane, and glucosinolates, which are plant compounds believed to protect against cancer.

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