Healthy Foods to Eat Everyday
50 healthiest foods into 5 major categories-which are good for the heart, face, immunity, energy, and slimming body, and are included in the “healthiest food” shopping list.
The Shopping List Decided by Taste Buds
Experts especially remind that choosing healthy food depends on everyone’s taste: if the food you need to eat disgusts you, even if it is nutritious, it will not really benefit you.
The first category: protect heart food
Orange: prevent arteriosclerosis and cardio-infarction
When eating an orange, do not peel the white silk thread completely. The silk thread is rich in high-efficiency substances to protect human health.
Oatmeal: Cholesterol Buster
Daily consumption of 50 grams of oatmeal is enough to meet human needs.
Linseed: Heart protector
One tablespoon should be consumed daily, which can be added to mixed cereal or salad.
Giant Fish: Heart Guardian
Giant fish contain a variety of rare nutrients, such as strengthening the thyroid, strengthening bones, protecting cells and strengthening teeth.
Olive oil: healthy all-rounder
Olive oil has a high content of monounsaturated fatty acids, which has the effect of lowering cholesterol and the risk of colon cancer.
Rapeseed oil: a star of unsaturated fatty acids
1 tablespoon of rapeseed oil contains ε-3 fatty acids to meet the body’s daily needs.
Red grape juice: vascular benefit
The resveratrol rich in red grape skin can protect the heart and blood vessels and reduce cholesterol levels. In addition, regular consumption of red grape juice helps dilate the arteries.
The second category: orange beauty and beauty food
Watermelon: protects the skin from outside
The calorie of a pound of watermelon is equivalent to a piece of chocolate candy. Because of its high sugar content, this fruit is actually the most ideal alternative food for those who love sweets.
Tomato: a recipe for beautiful skin
Lycopene has the effect of protecting cells and skin and is also an expert in capturing free radicals. It is only available after food is heated, and only in this way can it be fully absorbed by the body.
Almond: skin defender
Choose almonds that are not smoked by sulfur for better beauty effects.
Carrots: skin protection angel
Vegetables rich in carotenoids should be cooked with vegetable oil or butter. As for sunscreen food, people who love sunbathing should eat more.
Pea: a recipe for smooth skin
Because cysteine is difficult to penetrate into epidermal cells through skincare products, it is necessary to eat more protein-rich foods purposefully. Soy foods, eggs, and onions are rich in protein, which can protect the skin from drying and sunburn.
Apple: Known as “beauty master”
Since apple peels contain most of the beneficial biotins, the apples should be washed and eaten together with the skin before consumption.
Raspberry: a recipe for a beautiful face
Enjoying a handful of strawberries every day is enough to meet the daily needs of vitamin C that the body needs to create collagen fibers in connective tissue.
The third category: food that makes you energetic
Briar: a recipe for stabilizing blood sugar
The taste of the wild rose fruit is not good if eaten raw, so it is often processed into pulp and eaten. It can be directly coated with bread or added to mixed cereal paste, beverages, and salad dressings.
Bilberry: strong antioxidant power
It should be noted that wild bilberries contain the highest amount of antioxidants.
Rye semolina bread with bran: a recipe for muscular bodybuilding
Rye semolina bread baked with bio-acid dough can provide important nutrients needed by the human body. This bran whole wheat bread with turkey or Emmental cheese slices is known as a recipe for vitality.
Walnut mixed cereals: a recipe for strength
There should be a two-hour interval between the consumption of walnuts mixed with oatmeal paste and the next exercise.
Xiaomi: Energy Star
Millet can be eaten after about 20 minutes of cooking, and it is easier to digest. If you add mushrooms, green onions, and tomatoes, the nutrition will be better.
String beans: protein stars
Canned pods are rich in protein and vitamins. Its advantage is that it is easy to cook and eat, and it saves time in cooking.
Cassia: “Sugar” Killer
Cinnamon is a commonly used seasoning for cooking dishes, and sausage and sausage are often seasoned with cinnamon.
Vegetable juice: liquid vitamins
Vegetable juices are better if seasoned with freshly ground pepper or Tabasco hot sauce (chili). It is also a good drink to drink after exercise and can be used as one of three servings of fruits and vegetables per day.
The fourth category: foods for improving immunity
Kiwi: a fruit rich in vitamin C
Two kiwis are enough to meet the body’s daily needs for antioxidants and to protect cells.
Yogurt: Intestinal Guardian
Probiotic yogurt should be enjoyed daily so that the desired preventive effect can be produced.
Soy Products: Asian Health Star
Soy products are rich in calcium, free of cholesterol, provide protein, and rich in phytoestrogens, can reduce the risk of breast cancer and cardiovascular disease, and even have a curative effect on menopausal pain.
Beef tenderloin: a booster of immunity
Not only is beef tenderloin low in fat, but it also contains much more zinc than pork, lamb, chicken, or turkey.
Green leaf spinach: green magic
Frozen spinach in the freezer is richer in carotenoids, vitamin C, and folic acid than spinach on vegetable shelves. It ’s best to buy fresh spinach immediately, as it will lose valuable nutrients.
Ginger: a good way to fight against aging dementia
Ginger has a significant effect against typical platelets in the brain of Alzheimer’s disease, and it contains almost no calories.
Chocolate: Anti-oxidation protects against free radicals
Only a few small pieces of black chocolate can prevent free radicals and cancer, but don’t consume too much.
Green tea: anti-cancer beverage
Drinking more green tea can even increase bone density. So, drink two cups of green tea every day.
Fruit juice of cranberries: the star of bladder protection
Drinking two cups of bittersweet cranberry drinks every day can prevent cystitis.
The fifth category: slimming food
Pineapple: a natural recipe for appetite suppression
After peeling and slicing a ripe pineapple, dip it in a light brine to make it delicious.
Mango: a gourmet with a slim body
Mango is like raw food. It is best to dip it in a light brine to make it taste better. In addition, mango can also be used as an appetizing ingredient in cooking to add a rich flavor to the dishes.
Papaya: promote digestive function
If you think the papaya taste is too bitter, you can drip a few drops of lemon juice or add honey.
Skimmed milk: slim drinks
A skim milk mixed drink made from fruit juice or muddy fruit is known as a vitamin drink. Each glass of skim milk contains only 50 calories, but it provides low-calorie protein.
Semolina bread with bran: a recipe for curbing mouth gluten and losing weight
Semolina bread without gluten contains cellulose that promotes bowel movements and maintains satiety.
Sauerkraut: an intestinal scavenger
The fresh lactic acid of pickled kimchi can create a favorable environment for the operation of intestinal flora and help to clean the intestines.
Chili: a calorie and fat burning accelerator
If you are spicy and full of fire, then drinking cold water is useless. You should drink some milk or eat some bread to combine the spicy elements.
Crab: a recipe for slim body
It is best to consume steamed or cooked crabs 2-3 times a week. Each time 100 grams, dipped in lemon juice tastes better.
Water: a recipe for immortality
Remember, 1.5 liters of water is the minimum daily requirement.
The golden rule of healthy eating
‧The first meal of the day is the most important diet.
‧Ideal snacks other than three meals a day: banana, avocado, dried fruit.
‧Eating fruits and vegetables 5 times a day. Eat more fruits, salads, fresh vegetables and fruits, semolina bread or coarse grain products, rice, milk, cheese, tofu.
‧ Drink 2 to 3 liters of water per day (preferably mineral water or tea).
‧Eat daily foods or potatoes are rich in carbohydrates.
‧Eat low-fat dairy products daily.
‧Eat high-quality vegetable oil daily.
‧Eat fat-rich fish (fresh, chilled, or canned fish) twice a week. Foods containing unsaturated fatty acids are known as the best health food.
‧Eat meat twice a week, as green as possible.
‧ Eat more fiber foods that can promote bowel movements. The substances contained in food fruits and vegetables are conducive to digestion and absorption.
‧Cooking is better to use less salt and more seasoning instead.
‧It is better to drink alcoholic beverages and eat less sausage food, sugar, and processed foods on the table because there is hidden fat