All of them are very affordable – they are sold in any supermarket and are inexpensive.
This rating was compiled by Christina Andersson, a famous Swedish nutritionist, author of several books on healthy eating. As a resident of a northern country, a fighter for economy and ecology, she advocates that there is a need for affordable products – they are no less useful than an exotic avocado or overseas salmon. And this is what she included in the list of must-haves for women – preferably every day.
1. Red onion
He’s Yalta or Crimean. It differs from white in that it tastes less pungent, and therefore fits perfectly into salads. There are a lot of benefits from it. First, it has antibacterial properties due to its anthocyanins. They also help fight inflammation in the body, slow down aging and help prevent diabetes. Secondly, onions are rich in B vitamins, which strengthen our fragile nervous system. Thirdly, it contains many different minerals that we are often in short supply: iron (women need it more than men), magnesium, potassium, zinc and selenium, which are indispensable for the health of the heart, nails and skin.
According to Christina Andersson, white onions are also full of useful things. But it tastes harsher.
2. Cabbage
Any – white and broccoli, colored and Brussels sprouts. We underestimate it too, maybe because it is too familiar to us. Cabbage has many benefits over other greens: it is more filling and contains sulfur compounds that help prevent some types of cancer. .
In addition, cabbage is very high in calcium. Considering that bones become more and more fragile with age, this is quite a valuable property. Women, by the way, are more susceptible to osteoporosis than men. Therefore, they definitely need to ensure that the body receives the right amount of calcium.
3. Potatoes
He, according to the nutritionist, is undeservedly demonized. Yes, it contains starch, yes, it is usually advised to give up potatoes on a diet. But, on the other hand, potatoes are a very satisfying product, and not so high in calories as to be discarded.
Potatoes are rich in vitamin C, which helps the skin look healthy and radiant, strengthens the immune system and slows down aging. In addition, it contains a whole collection of trace elements – from magnesium to iron, from zinc to selenium; as well as a complex of essential amino acids and vitamins – including folic acid, which is very important for the preservation of reproductive function.
How the potatoes are cooked matters a lot. If it is fried potatoes or mashed potatoes, then it will clearly have more calories than benefits. But baked or in a uniform is a very useful product. In addition, Christina Andersson recommends eating potatoes cold: this way it will release energy gradually, and you will feel full for longer.
4. Root crops
Beets have recently been considered the new superfood in the West. Well, we have known everything about this wonderful vegetable for a long time: it improves peristalsis, helps fight atherosclerosis, and regulates blood pressure. In it, as in potatoes, there is a lot of folic acid, which is prescribed to women all the time. In addition, the nutritionist lists carrots, parsnips, radishes and radishes as the most useful root vegetables. All of them are rich in antioxidants that help fight not only aging, but also malignant neoplasms.
5. Oatmeal
Ordinary whole grain oatmeal – someone turns up their nose from it, and Western nutritionists are ready to pray for it. Oatmeal porridge is nutritious, contains specific fibers that help regulate blood sugar and cholesterol levels; as well as antioxidants and fiber. Oatmeal is very beneficial for the intestines – it gently cleanses it without causing harm. B vitamins in its composition regulate metabolic processes, help maintain healthy skin and hair.
But at the same time, it is important to give preference to cereals, in extreme cases – oatmeal. Porridge made from grains flattened into thin flakes will not be beneficial.
6. Legumes
Beans, chickpeas and lentils are foods that we cook infrequently, but in vain. After all, cooking the same beans for a long time, troublesome. However, canned beans are just as good as fresh beans, according to a nutritionist.
Beans are high in vegetable protein, dietary fiber and low in calories, making them an almost ideal dietary product. It has diuretic properties, which is very beneficial for those who suffer from edema. Choline contained in beans helps to maintain energy metabolism, and B vitamins and magnesium save from increased fatigue. Well, iron, potassium and calcium – a lot has already been said about their benefits.
7. Eggs
Christina Andersson calls them natural multivitamins. Eggs were also demonized in vain, attributing various harmful properties to them. But this product is inexpensive, very satisfying, contains a lot of exemplary pure protein, healthy fats, choline, powerful antioxidants selenium and lutein, carotenoids, which help maintain eyesight at the proper level, and vitamin E, which is responsible for our youth.
In addition, the yolk contains the most valuable vitamin D, from the lack of which absolutely everyone in central Russia suffers. Without it, it is impossible to maintain the health of bones and teeth – that is, the risk of osteoporosis is still increasing.
But there is also a significant disadvantage – eggs are considered one of the most allergenic foods.