These foods are palatable, easy to find, and good for your health
Dear Reader,
When you get depressed at the supermarket, here's a list of 11 easy-to-find foods to turn to.
1. Red pepper
Red pepper is one of the vegetables richest in antioxidants and vitamin C.
Vitamin C is good for the production of collagen, the protein that structures the skin and bones.
Carotenoids, which are the red, yellow, and orange pigments that color vegetables and fruits, are anti-inflammatory and protect the skin from the dangers of the sun.
Of course, they do not serve as an indoor "sunscreen" and, on those summer days when the sun can be hot, they do not prevent taking precautions to avoid being burned.
But eating red pepper regularly will do your skin good. It is also a very healthy vegetable, low in calories, and very digestible.
2. Spinach
Spinach, fresh or cooked, is delicious in the summer.
Italians know it well: they eat them cooked in water, in the salad (cold), with a drizzle of olive oil, lemon juice, salt, and pepper.
They also put it in the tramezzini, these delicious little snacks sold in cafes, with ricotta or boiled eggs.
Spinach is rich in vitamins A, C, E, and K, magnesium, and lutein, and has a very low glycemic index.
They are excellent for digestion and intestinal flora, and low in calories.
If it is to cook them, you can buy them frozen, chopped or in branches, even in summer.
Indeed, thanks to freezing, they are harvested at full maturity, cleaned, processed, and cooked on-site by professionals who ensure optimal cooking, then are transported by truck with a much lower loss rate than fresh spinach.
You pay less for them, per kilo than fresh spinach. You do not spend watering and very little energy cooking them at home. You save time, and the result is excellent from a taste point of view.
3. Broccoli
Broccoli is anti-inflammatory, anti-aging, and very rich in:
vitamins C and K;
many antioxidants;
Fibers;
folate;
lutein;
calcium;
Sulforaphane, an anticancer compound mainly present at the time of germination.
The broccoli is deliciously steamed, just enough to stay firm and a little crunchy.
It is eaten with lemon juice, a drizzle of rapeseed oil, a little salt, and pepper.
Cut into small pieces, it is delicious sautéed in a pan with a little garlic. It is also eaten raw, dipped in a sauce (vinaigrette, mayonnaise "enhanced" with spices such as paprika or curry).
It is par excellence, the detoxifying and protective vegetable against heart disease and cancer.
4. Lawyers
Loyal readers of Santé Nature Innovation know my passion for lawyers.
It is a highly anti-inflammatory food, very rich in vitamin C, K, and potassium.
It is good for the skin, rich in good quality fatty acids. Avocado oil is, by the way, one of the best for the skin.
Avocado has a very low glycemic index, but it is very nourishing. With a drizzle of olive oil and lemon, it can be eaten at any meal, including breakfast. It makes it easier to hold without snacking until the next meal, it is very digestible and gives an impression of well-being.
The problem with avocados is to find ripe ones: neither hard nor rotten and blackened.
The secret to this is to buy them hard, wrap them in a newspaper, and then keep them in a drawer, in the dark, until they are ripe to the point.
5. Sweet potatoes
It is one of the great culinary contributions of the last ten years.
Not found before the 2000s, sweet potatoes are now in every supermarket, and that's good. They replace our traditional potatoes in all circumstances, including to make fries.
A slice baked in the oven replaces the bread to make canapés.
But they are much better for health than potatoes and bread: rich in carotenoids, vitamin C, and E, they have, curiously, a much lower glycemic index than our traditional starchy foods.
They have a very good taste, are extremely nourishing, and therefore help regulate appetite.
6. Blueberry
Blueberries are one of Nature's most wonderful gifts.
Our hunter-gatherer ancestors were already looking for the hundreds of thousands of years ago.
These are small berries, but packed with antioxidants, anthocyanins, and not very sweet.
They help protect the skin from the sun, stress, pollution, and prevent the destruction of collagen.
They increase satiety and regulate blood sugar. They reduce the number of lipids in fat cells.
They have a very beneficial effect on blood vessels.
7. Watercress
A very common food in the past, but unfortunately become rare: watercress.
It is a plant of the cruciferous family (cabbage). It is rich in calcium, potassium, manganese, phosphorus, vitamins A, C, K, B1, and B2.
It acts as an internal antiseptic for the skin and promotes circulation and the supply of minerals in the cells, increasing oxygenation.
It helps neutralize free radicals and slows down the appearance of wrinkles.
Often eaten in soup, watercress can very well be eaten raw, in salads. Just remove the thickest stems, and prepare it with apples and nuts, flavored vinegar (balsamic or raspberry), a drizzle of olive oil
8. The pomegranate
The "superstar" of "superfoods": pomegranate and, more specifically, pomegranate juice.
Pomegranate is an exotic fruit native to the Middle East, today has grown mainly in Southern Europe and California. It is not uncommon to see them in the streets and gardens of Greece.
It has a superior antioxidant effect than green tea and red wine.
Since 2010, the National Center for Biotechnology Information (NCBI) has been conducting extensive medical research on behalf of U.S. Government health institutions (NIH).
The NCBI states that "pomegranate seeds have strong antioxidant and anti-inflammatory properties thanks to their high tannin content. (...) The antioxidants in pomegranate appear unique due to a combination of a wide range of polyphenols, acting against several types of free radicals."
This is the origin of their protective effect against cancer since the antioxidants fight against free radicals that damage cells and can cause them to mutate into cancer cells.
Also noteworthy is a notable benefit of pomegranate juice: the fight against male impotence.
This is research conducted at the University of California, Los Angeles (UCLA), which found that 47% of men experienced an improvement in their problem after drinking pomegranate juice for just two weeks [2]!
9. Eggs (and even mayonnaise eggs!!)
Eggs are very good for your health: they are an excellent source of protein and contain some rare nutrients such as choline and lutein.
Demonized in the 70s and 80s, they gained a bad reputation, and many people still believe that egg yolk gives heart disease because of cholesterol.
This is false: most of our blood cholesterol is made by our liver, from glucose.
I dare to go further by advising hard-boiled egg mayonnaise. Indeed, a good homemade mayonnaise is made with egg yolk, a spoonful of mustard, a drizzle of vinegar, and a rapeseed oil rich in omega-3 and/or an extra-virgin olive oil, a pinch of salt and pepper.
No dangerous ingredients, therefore. On the other hand, eating two hard-boiled egg mayonnaise is a great way to control your appetite, with a food with a very low glycemic index.
10. Sardines in oil
In the same vein, sardines in oil provide good proteins and good fats.
Very nourishing, and delicious with lemon juice and a little salt, you eat healthy food, with a lot of omega-3, practically no sugar, and a lot of rare nutrients, especially the mineral salts of the bones, which are eaten with it.
Sardines are very rich in heme iron (iron with high bioavailability), and are recommended for women who lose blood and suffer from fatigue.
No comments:
Post a Comment