The ten most healthy foods

These 10 essential sources of protein, fiber, healthy fats, vitamins and minerals should be in the diet of absolutely all people. Healthy foods improve metabolism, enhance health, and help solve weight problems. They will help athletes to achieve impressive results, lovers - to lose weight and tighten the body, or gain muscle mass. After all, it is important not only to comply with your calorie requirements for the amount of protein and fat, but also to “gain” this calorie content only with healthy products.


  • 1 Broccoli
  • 2 Sweet Potato and Potato
  • 3 Salad
  • 4 Fatty fish, especially salmon
  • 5 Chicken and quail eggs
  • 6 Oatmeal
  • 7 Almonds
  • 8 Strawberries
  • 9 Lemons
  • 10 Mineral


This cabbage is a rich source of folate. It is important not only for pregnant women, and the formation of the fetal nervous system, but also for the normal functioning of the brain. Folate helps us stay afloat when stress levels get out of hand. Broccoli also contains a rather rare vitamin K. It is responsible for blood coagulation and helps to normalize it. Vitamin A is important for anyone with a tendency to bleed. This vegetable is also rich in vitamin C, a universal antioxidant responsible for many processes from burning fat to tissue repair. In addition, cabbage is a valuable source of fiber, which means it improves digestion and reduces increased appetite. Steam the broccoli or lightly boil, in no case turning the cabbage into a “porridge”.

Sweet Potato and Potato

Sweet potato is just a godsend for those who want to lose weight through fitness. It is rich in complex carbohydrates that provide energy for exercise and "repair" of muscle fibers damaged during them. Sweet potato is also rich in vitamin A, a powerful anti-aging agent that helps us maintain beauty for years to come. Plus, it's just sweet. But what about ordinary potato "> Salad

Green lettuce leaves are a source of B and C vitamins. They help restore the nervous system after exercise, help us get everything we need for protein synthesis in the muscles, and allow us to feel rested and fresh, despite the high level of stress. And the salad increases the portion size, which means we can comfortably tolerate the reduction in calories. Greens are rich in phosphorus, potassium and zinc - important trace elements for heart health and the reproductive system.

Fatty fish, especially salmon

Among the variety of fish, salmon should be preferred. For starters, it contains a lot of easily digestible protein, which means it helps us keep our metabolism fast. In addition, fish helps meet the need for healthy omega-three fatty acids. According to scientists, their deficiency is the most common cause of problems with the heart and blood vessels. If we ignore the omega in our diet, we will definitely get an increase in cholesterol, and heart problems and blood pressure. Eat a minimum of 2 servings of oily fish per week to avoid this. In addition, omega = three fats contribute to the normalization of metabolic processes, increase the satiety index of food, and help us lose weight.

Chicken and Quail Eggs

Nutritionists have long rehabilitated eggs in the human diet. You can eat as many as you like, because the yolk of the egg does not increase LDL and does not "clog the vessels." Indeed, everything is thought out in this natural source of healthy saturated fats and protein - the albumin contained in it helps to lower cholesterol in humans. So feel free to add scrambled eggs to your breakfast. After all, eggs are also rich in vitamins A and E. It is they that make us young, and our skin - beautiful.


Oatmeal is a source of beta-glycans. Mankind has high hopes for this type of insoluble fiber, because glycans are recognized as a substance that can positively affect the health of cancer patients. Oatmeal is also a source of B vitamins, contributing to the normalization of metabolism and the restoration of the nervous system after overload. In addition, natural oatmeal allows you to maintain a feeling of satiety for a long time, therefore it is an ideal breakfast for those who want to lose weight or simply maintain a healthy weight.


The ideal almonds are neither fried nor salted. So we get more vitamins A and E, useful for our youth, harmony and beauty. These nuts are recommended to eat as a snack on diets for weight loss, as they contain a lot of fiber, vegetable protein, and help get rid of the obsessive feeling of hunger. But mixes with dried fruits soaked in sugar and sulfur are best left on a store shelf. There is nothing particularly beneficial to human health in them.


This berry will help hypertensive patients with obesity and cognitive impairment. Polyphenols contained in its composition are able to lower blood pressure. A large amount of water in the composition of strawberries also works. The berry has a mild diuretic effect. And it’s just delicious, and allows you to dilute the harsh dietary everyday life, and treat yourself without much harm to the figure.


This fruit has antiseptic properties. Lemon oil helps with headaches. And its juice is a rich source of antioxidants, in particular vitamin C. Lemon can be added to water, or eat with a stevia type sweetener. In the latter case, we will also get an additional source of fiber for cleansing the intestines.

Mineral water

How many of us control fluid intake ">