Healthy foods are many. But which are the best? We have the top 5 foods that should not be missing from your diet.
New year - new resolutions. Is healthy eating also one of your New Year's wishes? Then you've come to the right place :) We have a list of the healthiest foods for you.
There are many foods that not only make us full. They give our body energy, keep us healthy and support our immune system.
Although they cannot replace medicines, they can prevent many diseases so that we do not have to resort to tablets in the first place.
Nature has provided for everything. It provides everything that our body urgently needs. Did you know that you can easily boost your immune system with a glass of elderberry juice?
Or that peas are good for your eyesight? Or that garlic can prevent strokes?
Healthy food: these are the top 5
These are the healthiest foods in the world because:
- they are extremely rich in nutrients
- they contain many vitamins and antioxidants
- and because it protects you from diseases
Healthy food number 1: blueberries
Blueberries, huckleberries, blueberries - the little blue berries have many names. Whatever you call them, they should be a regular part of your diet. They are among the best that the fruit stand has to offer.
Especially when the berry is in season, you should regularly reach for it. From June to September, you can buy fruit from Germany and Austria in the supermarket. Or even better: collect them yourself.
By the way, the berries are very easy to freeze. Freshly thawed, they are a delicious snack with yogurt.
Try these blueberry muffins with oatmeal!
But not only blueberries, but all kinds of berries are great sources of antioxidants. They are full of vitamins and fiber, which are good for your digestion.
However, the small dark blue berries have something ahead of the others. They play in a higher league as far as nutrients are concerned. There is hardly a fruit that contains more antioxidants. By the way, antioxidants are also called aging disease blockers.
What makes blueberries healthy?
- Lots of vitamin C and vitamin E
- Tannins that help with stomach problems
- 100 grams have only 36 calories
Blueberries are a good home remedy for these ailments!
The blueberry is also called a healthy food because it is supposed to lower bad cholesterol. Studies also show that it should reduce the risk of developing diabetes and weaken the consequences.
The small berry has already been subjected to many studies. One says that blueberries can improve memory. They are also said to have an effect in the fight against cancer.
The researchers are particularly interested in anthocyanins. They help our body to scavenge free radicals. The plant substances that give berries their dark color are even said to stop the premature aging process of our skin.
Mmmmmhhh delicious: low carb blueberry pie with cottage cheese!
Healthy food number 2: The apple
Who does not know the saying... Yes, you already know what comes now :) An Apple a Day keeps the doctor away. That's not entirely true, but there is some truth to this statement.
The apple proves that healthy food does not always have to be exotic. It is the most popular fruit among Germans. Everyone eats an average of 17 kilograms of apples.
Whether Golden Delicious, Crown Prince Rudolf or Pink Lady - the apple is an excellent source of pectin. This is a soluble fiber that lowers cholesterol levels.
Try this delicious apple bread!
Tip: Reach for red apples, they provide more vitamins
Apples also have a lot in store for digestion. They contain many fibers that are good for the stomach and intestines.
Just don't make the mistake of removing the peel. Because here you will find urolic acid. This is a substance that reduces the risk of becoming overweight.
In addition, the shell contains about 70 % of vitamins.
In addition, you will also find quercetin in it. This substance has an anti-inflammatory effect and prevents respiratory problems.
What makes apples healthy?
- Vitamin B, C and E
- Potassium, sodium, magnesium, calcium, phosphorus and iron
- Only 54 calories per 100 grams
The apple consists of 80 % of water. But at the same time contains up to 30 different vitamins and trace elements - there varies a little depending on the variety.
Did you know that there are 30,000 different varieties? This brings variety into our everyday apple life. Depending on the variety, this healthy food tastes sweetish to sourish.
How to make apple chips yourself!
Healthy food number 3: Ginger
It is a superstar in Chinese medicine and also widely used in our country: the ginger tuber.
Whether in sauces, soups or as a tea - ginger gives us an energy boost and provides the body with important nutrients.
Ginger is literally a spicy affair. When you bite into a fresh piece, you feel it not only on your tongue.
The cheeks may also turn red, the nose begins to run and the whole body becomes warm.
This ginger shot is an absolute cold killer!
Ginger is said to have a strong anti-inflammatory property. In addition, it helps against nausea and also cures us quickly in case of stomach problems.
The antiviral properties make the little tuber a popular home remedy for colds.
Whether fresh, dried or in capsule form, ginger is used to treat migraines, toothaches, coughs, rheumatism, respiratory infections and also abdominal pain.
Anyone who suffers from travel sickness should also always have a ginger tuber at home. Nausea and nausea then have no more chance.
Try this delicious ginger carrot soup!
What makes ginger so healthy?
- Vitamin C and B6
- Magnesium, Calcium, Potassium, Sodium, Phosphorus
Meanwhile, the root is already used in cancer patients. It relieves nausea after chemotherapy
Whether raw or cooked - ginger has many positive properties. Mix the small tuber into your food again and again. Especially in winter, ginger warms you pleasantly from the inside. Even a very small piece is enough to warm you up.
Healthy food number 4: avocado
Tried for the first time a year ago, I can hardly imagine life without them. Ok, a little exaggerated. But they the fruit is really delicious. You should definitely try them.
Best with a little salt on whole wheat bread. No, honestly, you should put them on a menu. :)
You'll love this quick avocado spread!
What makes the avocado healthy?
- Vitamin C, vitamin E, vitamin B5 and B6, vitamin A
- Phytosterols, fiber, healthy fats, minerals
- 100 grams of avocado contain 160 kilocalories
The pear-shaped butterfruits contain a lot of fat. They have the reputation of being fat calorie bombs. But don't worry: avocado fat is healthy.
The great thing about avocados is that they keep you full for a long time. You eat a lot of calories, but you are not hungry for a long time.
The small fruit is known to lower bad cholesterol and increase good cholesterol. Avocados are also used in the fight against diabetes.
Don't throw away the pit! How to grow an avocado tree!
Healthy food number 5: eggs
For a long time, chicken eggs were wrongly called unhealthy. It was assumed that the cholesterol in the egg yolk negatively affects the cholesterol level in the body. However, this has been disproved.
In fact, the opposite is said to be true. One can increase the good HDL cholesterol in the body.
Eggs are not called "nature's multivitamin" for nothing. The yolk contains a large number of vitamins, minerals and other nutrients.
What makes eggs healthy?
- Vitamin A, E, K
- Biotin, iron, zinc, folic acid
- 100 grams of egg contain 85 calories
Did you know that eggs are also good for the eyes? They contain lutein and zeaxanthin. These are antioxidants that are good for our eyes. They should prevent eye diseases like cataracts.
You can also find choline in chicken eggs. This is a nutrient that our brain needs. 90 % of all people take in too little of it.
In eggs you can find high quality protein and healthy fats. In the yolk you can find lecithin, which protects the liver and colon mucosa.
People who eat eggs regularly are also said to have better concentration and memory skills.
Eggs, by the way, make you full for a long time and quickly. This helps prevent the yo-yo effect.
Our conclusion
Even if one of these healthy foods is your absolute favorite, you should eat as varied a diet as possible. Our body needs a little bit of all foods. Only through different foods you can offer it.
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