Tips nutritionist: what to eat to stay healthy

Beetroot – for fatigue, avocado – for a healthy and radiant skin. Read tips on diet, which will help you a long time to maintain health and beauty.

Two-thirds of the world’s population suffers from obesity, which is caused by poor diet. But the health and appearance depend primarily on exactly what we put in his mouth.

Nutritional studies show that many of us do not have enough of certain nutrients, which leads to many unpleasant conditions such as fatigue, poor digestion, disorders of the cardiovascular system, skin condition.

In particular, many do not get enough fiber and omega-3 (found in oily fish), which help protect against heart disease and some cancers.

Women often observed magnesium and iron deficiency, leading to wasting and fatigue. At the same time, 20 percent of mankind is threatened by serious vitamin D deficiency which is often associated with the occurrence of depression and decreased immunity.

Weight loss

Despite the fact that no single recipe and a cure for all diseases, there is not, there is a list of recommendations, following which you can permanently maintain the health and youthfulness of the skin.

The most effective diet – it is small portions and chew each bite. Set for ourselves realistic goal and adjusts the power in accordance with the order, something to strive for in the end.

The basis of the diet for weight loss should be foods that are high in fiber.
Eat three meals a day and try to avoid snacking, if you feel a mild sense of hunger. Remember that each meal is fraught with overeating.

Recommended products: vegetables, legumes, whole grains, eggs.

Heart Health

Foods high in fiber are effective in reducing blood cholesterol levels and reduce the risk of diabetes of the second type.

Omega-3 fatty acids (fatty fish) to help thin the blood, reduce inflammation and increase the level of “good” cholesterol.

Foods rich in potassium helps maintain normal blood pressure.

Olive oil contains a compound called oleocanthal, which acts as antioxidant and reduces inflammation in the body.

Recommended Products: avocado, olive oil, almonds, berries, beets, brown rice, salmon.

Women Health

To save women’s health recommended to consume iron-rich foods (legumes, dark green vegetables, nuts, dried fruit). This will help reduce the symptoms of premenstrual syndrome.

Limit consumption of spicy foods, caffeine and alcohol – this will reduce sweating and hot flashes during menopause.

When PMS and menopause, it is important to eat foods high in fiber – fiber helps to lower estrogen levels.

Studies have shown that women with PMS have low levels of calcium. Its source is not only dairy products, but also the dark green vegetables, nuts and tofu.

In addition, women need to consume foods containing amino acids – Meat, poultry, nuts, seeds, tofu, oats, beans, lentils. This will help increase the level of serotonin (happy hormone) in the body.

Recommended foods: beans, miso, pumpkin seeds, lentils, cabbage, dried fruit, eggs, turkey.

Healthy skin

Adequate intake of zinc helps regulate sebum production. Omega-3 fatty acids (oily fish)help to eliminate inflammation and deal with such skin conditions such as psoriasis.

Also for beauty and skin health are essential B vitamins that are contained in whole grains, nuts, poultry, oily fish, dark green leafy vegetables, eggs and soy products.

When eczema and psoriasis should avoid dairy products and red meat because of the content of arachidonic acid.

Beauty and skin health also contribute to foods rich in beta-carotene (orange and green vegetables) – they control the regulation of the sebaceous glands.

Vitamin C is involved in the production of collagen, which keeps skin firm and elastic.

Recommended products: cabbage, squash, mango, salmon, dried figs, berries, shrimp seeds.

Fighting fatigue

Low intake of iron leads to a risk of anemia, which can cause fatigue and cause a bad mood or depression.

Eat foods high in vitamin C (fruits and vegetables) and non-meat sources of iron (beans, dark green vegetables, nuts, dried fruits, tofu).

Low intake of magnesium (nuts, seeds and dark green vegetables) and vitamin B may also lead to fatigue, because they play a key role in the conversion of food into energy.

To combat fatigue, should eat foods containing tyramine – red wine, pickled foods, chocolate and foods with vitamin B2 (mackerel, eggs, mushrooms).

Recommended foods: brown rice, pumpkin seeds, chick peas, cashew nuts, mushrooms, almonds, mackerel, eggs.

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