2023-06-21 18:13:03
a varied dietnutritionists preach, is the basis of a healthy and balanced diet. Eating a wide variety of foods is, in fact, essential to provide our body with full range of nutrients it needs to function properly, and to prevent any toxic substance (preservatives, dyes, fertilizers, antibiotics in the meat) from accumulating in the body, creating poisoning and imbalances.
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But considering that we are animals of habit, we often find ourselves repeating the same menus over and over once more: big salads, pasta, rice, chicken breasts, and little else. However, the famous Mediterranean diet has at its disposal a great variety healthy food that can enrich our dishes and bring us health, well-being and constant energy.
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But which of the many celebrated superfoods should we choose? And how can they benefit our body, including our skin? We have chosen for you The 10 Healthiest Foods Often Overlookedwhich can make our recipes richer, and give us vitality and a radiant shine when we are hungry.
10 foods to include in a healthy diet
1. Lupinas
This legume is chewed as an appetizer in southern European countries since it reduces blood sugar spikeskeeps bad cholesterol at bay, helps regulate blood pressure and strengthens bones thanks to its content in fiber, omega 3 and 6, and minerals such as potassium, calcium and phosphorus. It is a true accessible superfood and ideal to have as a snack between meals.
2. Purple onion
The purple onion is the turbo version of the white one: in addition to being a concentrate of vitamins and minerals such as vitamins C, K and B12 and calcium, magnesium and potassiumcontains quercetin, an antioxidant that helps protect once morest allergies and heart disease. Eat it raw, so as not to dilute its properties, in salads like the Greek one with tomato and feta cheese.
3. Sardine
The star nutrient of this fish? Omega-3unsaturated fats that increase ‘good’ cholesterol and lower triglyceride levels, preventing diseases such as atherosclerosis. But not only that, this blue fish is one of the few foods that contain vitamin D, Normally only produced when we are exposed to the sun. If you find them fresh, enjoy them baked or grilled, like in Portugal, where they are a very popular national food.
4 – Capers
Capers are one extraordinary source of polyphenolsand have an action antioxidant that slows down the cell aging processry skin (see wrinkles), stimulate microcirculation preventing the appearance of capillaries and heavy legs, and have a diuretic action that prevents cellulite. In short, they are a beauty food to add everywhere.
5. Scream
Rich in vitamin C and minerals such as iron, calcium, potassium, phosphorus and iodinethis plant of the cruciferous family, like cauliflower, has digestive and detoxifying propertiesfights fluid retention and is a natural antibiotic. Considered an aromatic herb, watercress should be eaten raw and gives a special touch to sauces, salads or sandwiches.
6. Sweet potato
Also grown in Italy, sweet potatoes have high levels of flavonoids, carotenoids, vitamin C and vitamin A (or retinol) with coral antioxidant action, which makes them a true anti aging food. Eat them like regular potatoes—roasted, boiled, mashed—and be sure to eat the nutrient-dense skin, too.
7. Kale
Celebrities, who regularly consume it, are obsessed with it. Rightly so: kale is the superfood par excellence. Is a antioxidant bomb: contains flavonoids and vitamins A, C, K, E and group Bas well as calcium that strengthens bones, zinc that strengthens the immune system and iron that fights anemia. Eat it in salads, with chickpeas and avocado, for example, and you have an elixir of longevity.
8. Arrows
low in calories and packed with fiber and nutrients such as B vitamins and minerals such as phosphorus, potassium and copper, mushrooms have antioxidant and anti-inflammatory properties, and favor the immune and cardiovascular systems. Take them out of the role of seasoning meats and risottos and turn them into the star of soups and salads.
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9. Mijo
If you have weak and fine hair, millet seed capsules, a growth supplement, will be familiar to you. In addition to being gluten-free and having a low glycemic index, millet is rich in protein, amino acids, antioxidants and minerals such as magnesium, calcium, phosphorus and iron, essential for healthy hair and skin. Cook it like rice and enjoy it in salads with raw vegetables and herbs.
10. Arugula
This intensely flavored vegetable, already appreciated by the ancient Romans, is low in calories, has antioxidant, anti-inflammatory and anti-aging properties, is an excellent source of vitamins and minerals, and contains erucin, an active ingredient that helps reduce hypertension. It is excellent not only in salads, but also in pizzas, soups and pasta dishes.
Article originally published in Vogue Italia, vogue.it.
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