Who does not want to: eat plenty, be full, lose weight and do something good for his health? You can do exactly that with these five completely underrated foods.
Everyone has food that he habitually resorts to. People are used to buying certain foods when they go shopping, usually the same ones, which are in most cases of low nutritional value, and only adding extra weight. But you can do a lot with slight change of your eating habits and a little bit of more careful inspection of what is offered in the stores.
You should not overlook the following foods:
Brussel sprouts, cauliflower and above all kale - they are all not popular, but they are true heroes in terms of health. Even in ancient times, plants from cabbage family were used for their healing properties. Cabbage contains the ingredient sulforaphane, which is found in only a few vegetables, but has a proven positive effect in cancer prevention and cancer therapy. In addition to the secondary plant compound sulforaphane, which comes from the family of mustard oils, cabbage contains mainly vitamin C, beta-carotene, folic acid, potassium and calcium. Its advantage over many other vegetables: Even during cooking, these nutrients are retained.
Cauliflower lowers the risk of cancer, prevents heart disease and stroke and reduces inflammation. Raw kale is a great ingredient for smoothies and prevents birth defects due to the high content of folate.
Even one serving of cabbage a week significantly reduces the risk of colon cancer.
Meals made from peas, beans, lentils or lupins are unfortunately disappearing from our diet. The reason: "There is a lack of knowledge about cultivation and preparation," says Joachim Raupp, an expert in legumes at the Agricultural Technology Center Augustenberg, Germany.
Legumes contain high-quality protein, iron and zinc and are therefore particularly important in the meatless diets. In addition, they also contain vitamin D, calcium, potassium, folate, and a lot of fiber.
Health benefits: When metabolizing fiber, short-chain fatty acids are produced. According to information from the Max-Rubner-Institut, peas, beans and other legumes can prevent colorectal cancer. Thanks to their potassium richness they have a positive influence on diet-related high blood pressure. In addition, they reduce the risk of heart disease, keep blood sugar levels constant and prevent anemia.
Sulfur compounds contained in onions have antibacterial effect and therefore are great for colds.
Other health benefits: onions contain vitamin B and C as well as potassium and selenium. You can also come up with valuable phytochemicals such as polyphenols or sulfides. In addition, they have a relatively high content of adenosine - a building block that is important for cell metabolism.
Sulfides have an antimicrobial and anti-inflammatory effect. This makes them effective in the prevention of infections. Sulfuric acids act like a vacuum cleaner in the vessels and counteract diseases like heart attack or stroke. In addition, they open the airways and help against cough and bronchitis. Phytochemicals help fight cancer. Even cooking them does not destroy the high vitamin C content in onions.
4. Dark berries
Blueberries, blackberries… the darker - the better effect. Like the acai berry, they contain the dark phytochemical anthocyanin
What they contain: In addition to phytochemicals berries provide plenty of fiber and vitamins, especially vitamin C. In the blackcurrant, for example, there is 180 milligrams of vitamin C per 100 grams of berries. According to the recommendations of the German Nutrition Society, adults should take 100 milligrams of this vitamin daily. In addition, dark berries such as blueberries contain many minerals such as iron, calcium, magnesium and potassium.
Health benefits: Dark berries improve blood vessel circulation, activate immune defenses and are often used as home remedies against diarrhea. Anthocyanins have anti-oxidant, anti-infective and anti-inflammatory effects.
Blueberries contain a chemical compound that prevents pathogens that cause urinary tract infections.
Many avoid nuts because they are afraid of extra pounds. But they should do the opposite. Fats are not harmful if you take the right ones, such as nuts.
What they contain: Walnuts contain essential fatty acids like alpha-linolenic acid and linoleic acid, as well as antioxidants. They also provide lots of fiber, iron, folic acid, zinc and magnesium.
Health benefits: Under a hard shell are true vital substance that protect the brain, heart and nerves. They reduce inflammation and even slow down the aging process. As studies have shown, eating omega-3 rich foods lowers the levels of the protein beta-amyloid in the blood. This plays an important role in preventing Alzheimer’s disease. Linolenic acid provides balanced blood lipid levels and reduces the risk of coronary heart disease.
Even only five walnuts contain the recommended daily requirement of linoleic acid. Be careful, however, when nuts smell musty or are discolored. Then they are probably burdened with the mold toxoid aflatoxin and should not be eaten anymore.