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Top 10 healthiest foods identified in every kitchen
In the list of the best sources of minerals and trace elements, there is no exotic, you don’t have to empty your wallet.
It is generally accepted that proper nutrition is an expensive pleasure. There, after all, the menu is full of salmon, seafood, avocado and rucola. But in reality, not all that is useful is expensive. Experts have named the best sources of trace elements and minerals, and these are the most affordable products.
1. The nuts
Yes, the price per kilogram is impressive. And if you consider that you need no more than 30 grams of nuts per day? The real champions are cashews and almonds. They contain calcium, copper, iron, phosphorus, magnesium, selenium and zinc. Brazil nuts also have all of these minerals, but most of all, selenium. By the way, walnuts, pistachios, almonds, cashews and Brazil nuts are considered the most useful for losing weight. They are rich in healthy fats, protein, fiber, and Brazil nuts also speed up metabolism.
2. Sea fish
And it doesn’t have to be the freshest trout. Perch, cod, mackerel, flounder and herring are equally useful. Saltwater fish contains not only iodine, but also calcium, potassium, phosphorus, magnesium and selenium. A separate line is omega-3 fatty acids, which help maintain heart health. Canned fish also does not lose in usefulness. Its calcium content is even higher due to the fact that it is cooked along with the bones.
3. Beans and lentils
These legumes contain copper, potassium, iron, phosphorus, magnesium and zinc, which is valuable for immunity. Beans, lentils, chickpeas, and soybeans are high in fiber, which supports gut health. It is also a valuable source of plant protein. True, it is not assimilated as well as an animal, but also not bad.
4. Leafy greens
Yes, our favorite white cabbage is on this list too. Leafy greens are full of calcium, copper, iron, magnesium, and zinc. In addition, it is low in calories, high in vitamins, fiber and the world’s healthiest water, filtered soil and roots. In addition to cabbage, spinach, Swiss chard, parsley, turnip greens, Chinese cabbage, and generally anything that is green and edible are welcome.
5. Seeds
For example, pumpkin or sunflower seeds. They are rich in copper, iron, phosphorus, selenium and zinc. They are great for filling, but, unfortunately, they are also very high in calories. So here you need to limit yourself – 30-50 grams per day will be more than enough.
6. Mushrooms
Well, tell me that mushrooms are an inaccessible delicacy! During the season, you can collect and freeze so much that will be enough for the whole winter. Mushrooms are rich in copper, potassium, selenium and zinc. If these are forest mushrooms, then there is also vitamin D, without which your immunity will not last long. And from the store, the most useful are shiitake and ordinary mushrooms. Bonus – it is almost impossible to get better from mushrooms. Unless, of course, you do not fry them in batter.
7. Whole Grain Products
Cereals and everything connected with them – you can’t imagine more affordable! Oatmeal and buckwheat, wheat germ, barley are high in iron, phosphorus, selenium and zinc, as well as fiber and slow carbohydrates, the main suppliers of energy. Quinoa is also called among the most useful cereals. But ordinary wheat is no worse. By the way, we have a guide on the benefits of porridge – you can find it HERE.
8. Yogurt
Dairy products – their benefits have not been canceled either. The point is not only in the presence of protein and beneficial lactic acid bacteria in them, but also in the content of calcium, potassium, phosphorus and magnesium. For protein, calcium and vitamins from yogurt and cottage cheese to be absorbed in the best possible way, choose foods with a fat content of at least 4%. Low-fat milk is less useful.
9. Tofu
Soy protein is a source of three of the eight essential minerals. Tofu contains calcium, iron and phosphorus. And, of course, vegetable protein. The good thing about tofu is that it can be added to almost any dish and will take on the flavor of the main product. So even children usually don’t mind.
10. Dark Chocolate
The nicest part of the super useful menu. Not only is chocolate delicious, but it also contains a lot of iron, magnesium and zinc. That is, it is useful for the hematopoietic system, and for immunity, and for heart health, even for beauty – zinc and magnesium are also responsible for this. The main rule is more cocoa, less sugar.
And what else?
Cheese – a source of calcium, copper and phosphorus. Low-fat mozzarella, parmesan and Swiss cheese are ideal.
Dried fruits – suppliers of copper, potassium and magnesium. Dried apricots, prunes, raisins, figs and dates are especially good.
Avocado rich in copper, potassium and magnesium. Half a fruit a day will provide the body with healthy polyunsaturated fats.
Beef – a source of iron, phosphorus, selenium and zinc. Choose lean meats – they also contain high-quality protein.
Lean pork – it contains a lot of phosphorus, selenium and zinc. But the meat should really be lean.