Hypertension, diabetes and obesity are health problems that cause prematurely, and that are very conditioned by our way of life. The way we feed ourselves will affect our health.
Consuming these foods on a regular basis, will increase the intake of essential nutrients such as protein, calcium, vitamin D and omega-3 fats, along with antioxidants.
1.Cruciferous vegetables.
Like Brussels sprouts, broccoli, cauliflower, kale and cabbage are rich in antioxidants and specific nutrients related to reducing the risk of cancer when consumed regularly over time. They are loaded with fiber, antioxidants, vitamins and minerals.
It is recommended to consume at least 3 to 5 servings per day. One serving = ½ cup of cooked vegetables or 1 cup of raw vegetables.
2.Fatty fish
Like salmon, sardines, herring, trout or halibut are rich in lean protein, which help build muscle, and in omega-3 fats, very beneficial for the health of the heart and nervous system.
Consume a minimum of 2 servings a week. A portion = the size of a computer mouse.
3.Nuts.
As almonds, walnuts and pistachios are an excellent source of non-animal protein, and are loaded with heart-healthy fats, magnesium and zinc.
Consume up to 1 daily serving. One portion = a handful.
4.Yogurt.
Rich in calcium, protein and vitamin D. A low-fat natural yogurt helps to have strong bones and muscles, and is beneficial to our digestive system.
It also contains probiotics, which are healthy microorganisms and bacteria that favor good digestion.
Consume 1 to 3 servings of dairy products every day.
5.Quinoa.
A product rich in vegetable protein and gluten-free. It increases the intake of fiber, calcium and iron. Buckwheat, chickpeas and black beans are also sources of protein and fiber very beneficial to our health.
Consume daily. One serving = ½ to 1 cup.
6.Green Tea.
It is rich in antioxidants such as flavanols, very beneficial for heart and circulatory health. There are studies that show that, in the long term, taking 5 cups a day has multiple health benefits,
Consuming up to 5 cups a day of green tea, although with fewer cups are also already benefits.
7.Cranberries
The dark blue color comes from a compound called anthocyanin, an antioxidant in the flavonol family. There are also other berries contain powerful antioxidants like blackberries, strawberries, grapes and raspberries.
Consume at least 1 daily ration of berries, with two or three fruits every day. A serving of berries equals 1/2 cup. You can take them fresh or frozen, you can eat them alone, accompanying the yogurt, in salads or even as a complement to a puree.
