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Maximize body benefits: Nutritionist advises on healthy eating

Maximize body benefits: Nutritionist advises on healthy eating What foods should be added to your diet (photo: Freepik)

The foundation of health is diverse nutrition, which provides the body with all the necessary vitamins, minerals, and other essential nutrients. Some foods are so rich in these substances that they are called superfoods. Nutritionist Anastasiia Holoborodko on Telegram tells about the foods that should be included in your diet to stay healthy.

What you need to know about superfoods

"No single product can provide a person with complete nutrition, benefit, and health. What matters is a healthy diet with a varied menu from different food groups and their quality, as well as portion control. There are some specialized products that bring maximum benefit to the body," says the expert.

According to her, the list of modern "superfoods" is quite simple. You just need to review your diet and add some products to it.

Berries

"Berries are the best fruits. They are rich in fiber, low in sugar, and the sugar they contain is natural and supplemented with a spectrum of micronutrients. Berries are great even out of season because when frozen, they are practically as nutritious as fresh," explains Holoborodko.

Fish

This is a good almost daily alternative to meat. According to the nutritionist, eating meat every day is not necessary, and sometimes not recommended at all. Replacing traditional poultry and beef with fatty fish is a good habit. Fish provides complete proteins and Omega-3 fatty acids.

Dark leafy greens

"Eating greens, salads, and leafy vegetables is necessary. Especially spinach, leafy cabbage, arugula, tarragon, cilantro, and microgreens. Greens are like anti-aging agents. Antioxidant minerals and vitamins, as well as fiber, protect and cleanse blood vessels, regulate cholesterol and bile acids. The darker the leaf and the more colorful pigments it contains, the more beneficial," explains the nutritionist.

Nuts and seeds

Nuts and seeds are an excellent source of raw, healthy monounsaturated fats. They are the best addition to salads and the best snack on the go. Plus, they increase the benefits of other foods since most vitamins are fat-soluble.

Cruciferous vegetables

Holoborodko advises eating cauliflower, kale, leaf mustard, kohlrabi, broccoli, and Brussels sprouts. Vegetables should make up half of the plate.

"If these vegetables are on your plate, the nutritionist will be overjoyed. Soluble fiber, vitamins, and phytochemicals such as indoles, thiocyanates, and nitriles work preventively against some types of cancer and monitor the condition of the intestines," emphasizes the expert.

Fermented products

Kimchi, miso paste and soups, sugar-free pickles, and fermented soy cheeses are rich in probiotics no less than yogurts and kefir. Therefore, it is better to choose plant-based products.

Prebiotics

Immunity depends on the health of the intestines and beneficial bacteria in it.

"On the prebiotics list are onions, garlic, leeks, which are convenient for cooking any vegetable dish. Asparagus and Jerusalem artichoke are good for an unusual side dish. Apples, bananas - from the usual but important products. Flaxseeds, sesame seeds, pumpkin seeds - as an addition to any salad and ratatouille. Whole, unpolished grains and leafy greens should also be included in the diet," says Holoborodko.

Plant protein

You don't need to give up meat, but it's better to opt for plant protein more often. The nutritionist recommends eating tofu and miso, green lentils and chickpeas, string beans, black and red beans.