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Nutritionists Name 18 Simple Life-Extending Foods
Almost any of them can be bought without any problems in the store under the house, and inexpensively.
From the huge selection of products that is now, it is difficult to find something truly useful. But, if you approach shopping wisely, you can find something that will improve your health.
Recently renowned nutritionist Johanna Ward released Superfoods To Superhealth. In it, the doctor talks about superfoods that improve health and prolong life, explains how poor dietary choices affect the occurrence of diseases such as obesity, diabetes, heart disease, cancer and autoimmune disorders. And we asked a Russian nutritionist to comment on the choice of a German specialist.
Nutritionist, ems trainer, rehabilitation therapist, sports psychologist
Superfoods from Johanna Ward
Strawberries
The berry is anti-inflammatory and helps lower cholesterol levels. In addition, it is full of antioxidants that help protect the body from the negative effects of carcinogens. Just eight strawberries will satisfy your daily vitamin C needs.
Garlic
Garlic is the top vegetable on the list of cancer-fighting foods. It is beneficial for lowering blood pressure and boosting immunity.
mushrooms
Mushrooms are great for those looking to shed those extra pounds. They are rich in copper, thanks to this they protect a person from viral diseases. They also contain B vitamins, which help the nervous system to function normally.
Nuts
Nuts are an excellent source of essential acids that inhibit the development of atherosclerosis, improve circulation and help stabilize blood pressure. Also, fats and proteins contribute to the rapid saturation and replenishment of the daily intake of nutrients. By the way, not so long ago, nutritionists said that nuts are an excellent prevention of obesity.
Sweet potato
Sweet potato yams are a superfood packed with nutrients. Due to the high content of fiber, antioxidants, carotenoids and B vitamins, this vegetable lowers cholesterol, strengthens the walls of blood vessels and normalizes blood pressure.
Avocado
Avocados are high in potassium, which are beneficial for cardiovascular health. In addition, avocado promotes weight loss, breaks down excess cholesterol and improves metabolism.
pulse
Chickpeas and peas, lentils and beans are packed with natural nutrients such as zinc, iron, folate and potassium. It is an excellent – and low-calorie – source of fat, protein and fiber. Lentils are especially beneficial as they are high in fibrous probiotics.
Goji berries
Goji berries have powerful antioxidant properties, which is why they are so popular now. Research has shown that they are beneficial for diabetics, protect the heart, and improve sexual and brain function.
Flax-seed
Flax seeds are rich in protein and vitamin A, which protects against infections. Flax is famous for its high content of zinc, copper, magnesium, iron, dietary fiber, which are needed to normalize the intestinal microflora. Flaxseed tea helps to remove harmful substances from the body.
Seeds of chia
Chia seeds are an excellent source of omega-3 fats and a range of beneficial nutrients. Thanks to their unique taste, they add variety to porridge or smoothies.
Kefir
Kefir is a fermented milk drink containing probiotics. Their deficiency affects the bowel function. And those who are lactose intolerant may prefer coconut kefir.
Herbs and spices
Oregano, turmeric, ginger, sage, parsley, chili peppers, cayenne pepper, cumin, rosemary, mint and cinnamon are anti-inflammatory and antioxidant. Since ancient times, people have necessarily added them to dishes as a tasty and healthy seasoning.
Spirulina
Spirulina is one of the most nutritious superfoods around. It can be found in the form of a blue-green algae powder or tablet, which contains high quality protein and omega-3s. It is usually added to smoothies or juice.
Cocoa
Cocoa is a true superfood with more antioxidants than blueberries. Flavonoids prevent cardiovascular disease by lowering blood cholesterol levels, normalizing blood pressure and preventing the formation of blood clots. Also, cocoa improves mood, promotes active brain function and dulls the urge to eat sweets.
Expert Commentary
“I would add three more products to Dr. Johanna’s main list,” says Maria Volynkina.
Broccoli
Thanks to the content of zinc, vitamins C and E, it protects the body from the harmful effects of the environment. Also, fiber and dietary fiber help to remove toxins and toxins, reduce cravings for sweets.
Beetroot
Beets help to strengthen intestinal motility and cleanse the body. The betaine contained in it regulates fat metabolism and prevents liver diseases, while magnesium helps to prevent atherosclerosis and hypertension.
Green tea
No wonder this drink has been considered medicinal in China since ancient times. First of all, it gives strength and invigorates. Therefore, it is healthier to drink it in the morning than coffee, the use of which in the early hours negatively affects the stomach. Iodine and fluoride, which green tea is rich in, contribute to the elimination of heavy metals from the body.
“Of course, life expectancy depends on nutrition. After all, the substances that we use enter the body. Many products now contain harmful additives. Manufacturers do this in order to get more profit, since natural substances are much more expensive. Food deteriorates slowly thanks to preservatives. Now it is especially important not to be lazy and to look closely at the composition of this or that product. The fewer E-supplements, the more likely you are to protect yourself from negative effects on the body. It is imperative to eat vegetables and fruits, which are better to buy at farmers’ markets – albeit more expensive, but tastier and more environmentally friendly, – explains Maria Volynkina… – The main thing is to gather willpower and change your usual diet to a more useful one. For example, instead of sweets – dates, and instead of fried potatoes, make a warm salad with tomatoes or a vegetable stew. Of course, it won’t be easy at first. But you have to understand that you are doing this for yourself, for the sake of your health, then you will not be tempted to eat something harmful. “