The group of “superfoods”: the best allies to protect your health and lose weight, according to the specilists

Eating way healthy It is essential to maintain a strong body and a clear mind. Balanced diet not only influences our physical well -being, but also our energy, mood and disease prevention. Incorporating fresh, varied and nutritious foods in our daily diet is one of the best ways to take care of our long -term health.

The Harvard Medicine Faculty states that no edible, by itself, can offer all the nutritionhealth benefits and energy We need. However, there are some who deserve special recognition, and within this approach the “Super -food”which have stood out for their exceptional properties, being an inexhaustible source of Vitamins, minerals and antioxidants.

With this term, we include all those ingredients that offer great benefits For the human being, in theory superior to those of the rest of the products we can consume. In addition, they are distinguished by their variety, versatility and ease when including them in our daily diet. In addition, they can be part of a healthy food routine for weight loss. Know them!

The 7 “superfood” ideal for caring for our health

Fish

It is a good source of proteins and fatty acids Omega-3that help prevent heart disease, diabetes and other ailments such as arthritis or colic, product of menstruation. In addition, it helps to gain muscle mass and burn more fat, favoring the indicated diets to lose weight.

The fastest content of these polyunsaturated fats are salmon, tuna, mackerel, herring, trout, anchovies and sardines.

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Avocado

The avocado is rich in Vitamins A, C and Eas well as in electrolytes such as potassium and the magnesium. These vitamins fulfill essential functions in the body, such as the maintenance of muscle and bone tissues, skin healing, red blood cell production, and to reduce “bad cholesterol”

Due to its high content of fiber, antioxidants and healthy fatshelp in the Nutrient absorption Liposoluble present in other foods we consume. This favors maintaining a feeling of satiety for a longer time, being one of its most significant advantages when losing weight.

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Green leafy vegetables

These vegetables are a good source of Vitamin A, C and Calciumas well as several phytochemicals (chemical substances produced by plants that have a positive effect on health). They also provide fiber and carotenoidsfavoring satiety and appetite control.

Thanks to their antioxidants, they protect the cells, lower the probability of cancer and cardiovascular disorders. In addition, they contribute to regulate intestinal transit, constituting an excellent alternative to prevent constipation. Some of the best examples are spinach, chard and kale.

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Legumes

This wide category includes white, red, black, beans and chickpeas, as well as soybeans and peas, and are an excellent source of Folic acid and vegetable proteins.

They help improve digestion, regulate blood sugar levels, and reduce cholesterol, which favors cardiovascular health. In addition, its high content in Antioxidants It contributes to cell protection and strengthening the immune system. It is recommended to add them to salads, soups and stews.

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Yogurt

It has vitamin B12, proteins and probiotics, And it is rich in folic acid, minerals such as potassium and calcium, which promote a balanced microbiome. It contributes to the proper functioning of the immune system, prevents osteoporosis, avoids constipation, contributes to the increase in muscle mass, protects our digestive system and is ideal for those who follow a diet to lose weight.

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Wife and seeds

The best examples are nuts, almonds, chestnuts, pistachios and chia seeds. They are great sources unsaturated fatty acids, fiber, vitamin E and high energy contentturning them into a good alternative into proteins and lipids of plant origin.

They help improve cardiovascular health by reducing bad cholesterol and increasing good, in addition to being rich in antioxidants that protect the body from cell damage. Its regular consumption can favor weight control, since they are satisfying, and contribute to brain well-being thanks to its content of Omega-3. In addition, they are an excellent option to strengthen bones, improve digestion and maintain healthy skin.

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Blueberries

The World Health Organization (WHO) advises to eat blueberries since it highlights its wealth in fibers and vitamin C. At the same time, they contribute iron, vitamin K and calcium. These versatile fruits can be consumed alone or integrated into a variety of recipes, such as toast, milkshakes or cakes.

In addition, being a fruit full of antioxidants, especially anthocyanins, helps fight cell damage and protect against chronic cardiovascular diseases. In addition, it strengthens the immune system, promotes skin health, improve memory and cognitive functions. They are also beneficial for digestion and favor controlling blood sugar.

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