We hear about the benefits of proper nutrition all the time. But it is not obvious to everyone why to eat like this. Even if we stay to live in a gassed city in constant stress and lack sleep, but change our eating habits, we will still greatly reduce the likelihood of almost any acquired diseases, including cardiovascular and oncology. Anytime you feel tired and stressed, do not give up and try a new bitcoin gambling site. We are going to share some information about a varied diet.
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Heart disease is the number one cause of death worldwide. Among the rest are infectious and congenital diseases, as well as cancer. Cardiovascular diseases can be most effectively prevented by changing lifestyles. Genetics in their case plays a secondary role.
That is, by eating right, you can stay healthy longer and increase life expectancy. Or even become a long-liver. Because it is not for nothing that vegetarians live longer than meat-eaters. They differ only in their diet.
The diet of a modern person is replete with added sugar and salt, fats, and excessive processing of products. At the same time, the necessary fiber, protein, and proper unsaturated fats in it, on the contrary, are too small. If you do not pay attention to these elements, you will almost certainly experience vitamin and mineral deficiencies, poor health, and low energy levels.
You need to eat at least 400 grams of fruits and vegetables per day, in addition to potatoes and other root crops. The daily norm of fiber for adults is 25-30 grams. It can also include what is contained in other products.
Include a vegetable or fruit in every meal and snack. Add cooked vegetables or salad as an appetizer to your main meal for lunch or dinner. Try to sample all seasonal fruits and vegetables each season. Make it a game. Change the vegetables and fruits you eat throughout the day or every day. Alternate between fresh and cooked vegetables. Frozen and canned are almost the same as fresh in terms of nutritional value.
Once you have dealt with the quantity and shape of fruits and vegetables, focus on their quality. The most important quality factor is diversity. Train yourself to create a rainbow on a plate of various foods.
A fruit or vegetable of each color is unique and has certain characteristics.
Red fruits and vegetables contain lycopene, polyphenols, and ellagic acid with powerful anti-cancer properties. Beets are rich in nitric oxide, which improves blood circulation. While strawberries and cranberries are rich in antioxidants that protect against free radicals and glycation processes in the body.
Orange and yellow fruits and vegetables are rich in vitamin C and carotenoids. Some of these, especially beta-carotene, is converted to vitamin A, which promotes healthy vision and cell growth. Eating citrus fruits can reduce the risk of stroke and improve blood flow.
Green fruits and vegetables strengthen the immune system and have anti-cancer properties. They are high in lutein, isothiocyanates, isoflavones, and vitamin K, which are essential for blood and bone health. Green vegetables are rich in folic acid, which is especially important for pregnant women to prevent birth defects. According to research, eating leafy greens is associated with slower cognitive decline.
Purple and blue vegetables and fruits are rich in anthocyanins and resveratrol. Their anti-cancer and anti-aging properties have long been proven by a number of studies. The anthocyanins in blueberries and red grapes help reduce the risk of heart disease, cognitive decline, and type 2 diabetes, and help maintain a healthy weight. And purple or red cabbage is much richer in antioxidants than white cabbage.
Even white and brown vegetables and fruits are good for health. It is not the severity of the color that matters, but the variety. This is also necessary for the gut microbiome, as different foods contribute to the production of different bacteria, and their diversity positively affects the health of this organ.
To find interesting flavors in fruits and vegetables and pick out your favorites, try at least 15 different types. Cook in different ways. Those vegetables that you don’t like to eat fried may have a completely different taste when baked. Enjoy cooking, eating, and staying healthy!