Foods that should always be on your table
To sustain their life, a person needs to consume a sufficient amount of nutrients. Consuming less than needed results in malnutrition, while consuming more than needed leads to increased fat storage and excess weight.
However, sufficient nutrition alone is not enough. Along with adequate nutrition, we also need to eat a balanced diet. To eat a balanced diet, the energy the body needs must not come from a single food, but from adequate amounts of each of the nutrients required for the body's growth, renewal and functioning.
For a healthy adult, adequate and balanced nutrition is the correct approach to eating. However, if a person exercises, has a health problem, or is taking medication that interacts with food, a personalized diet should be implemented based on individual assessments. When we talk about proper nutrition, your diet needs to form a coherent whole with your particular circumstances.
For this reason, within the framework of adequate and balanced nutrition rules, you can create the most suitable and correct diet for yourself by getting to know your own body and consulting with experts on the subject.
You should prefer foods that are rich in vitamins, minerals, trace elements and secondary plant substances, but low in calories.
FOODS YOU SHOULD ALWAYS HAVE ON YOUR TABLE
Fish: Consuming seafood rich in Omega-3 at least twice a week reduces the risk of heart attack. In addition, women of childbearing age and breastfeeding mothers should consume 350 grams of seafood per week.
Oily fish reduce the risk of cardiovascular disease and cancer, lower LDL cholesterol in the blood, and soothe inflammatory skin diseases.
Broccoli prevents cardiovascular disease, improves eyesight, and reduces cancer risk.
Walnuts are very rich in omega-3. Omega-3 reduces inflammation and raises good cholesterol. Walnuts are even known to help with depression and reduce the risk of Parkinson's and Alzheimer's disease. A few walnut pieces added to your salad will both add flavor to your meal and benefit your health.
Bell peppers stimulate blood circulation, the digestive system and metabolism, have antibacterial effects, and reduce cancer risk.
Tomatoes reduce the risk of cardiovascular disease and cancer.
Artichokes support liver and gallbladder function. They regulate cholesterol and sugar metabolism.
Apples contain a powerful antioxidant that increases cells' resistance to damage. They provide strong protection against damage caused by sunlight, chemical reactions and the stress of daily life.
Beans prevent heart disease and are good for colon cancer. Legumes are rich in magnesium, potassium and fiber, making them one of your heart's best friends.
Legumes regulate blood sugar and blood pressure, and support muscle and nerve function.
Carrots reduce cancer risk and lower LDL cholesterol in the blood.
Spinach reduces the risk of cardiovascular disease and cancer, and supports vision.
Watermelon is an indispensable fruit for the table. Watermelon, which contains antioxidant substances, is recommended because it reduces cancer risk. It's also a natural detox fruit. Since it's a fat-free fruit, it doesn't cause weight gain. It's rich in vitamin C. Also containing potassium, this fruit is worth keeping on the table during its season.
Red peppers reduce the risk of cardiovascular disease and cancer, support vision, and strengthen the immune system.
Cabbage reduces cancer risk, prevents cardiovascular disease, and supports eyesight.
Pomegranate is a very powerful antioxidant, reduces the risk of cardiovascular disease and cancer, and helps a person feel better.
Orange and lemon strengthen the immune system, stimulate nerve and muscle function, and lower LDL cholesterol in the blood.
Garlic reduces thrombosis risk, has antimicrobial properties, and regulates blood sugar.
Black grapes are particularly rich in antioxidants, and have anticoagulant and cholesterol-lowering effects.
Onion and leek reduce clotting risk, prevent cardiovascular disease, soothe respiratory complaints, and have antimicrobial properties.
Sweet potatoes support the heart, lower blood pressure, and strengthen the immune system and vision.
Unsalted pumpkin seeds are extremely beneficial for men, particularly supporting the prevention of prostate cancer.
Berries are antibacterial and support the defense system. Blueberries regulate intestinal movement and provide protection against urinary tract infections. Consuming 300 grams of blueberry juice daily is sufficient. Recent studies show that blueberries help protect against the common cold, fight stomach parasites, and even contribute to preventing certain types of cancer. You can benefit from this fruit by adding blueberries to your drink, your cake, or your cereal.
Green leafy vegetables stimulate digestion, soothe nervous sleep disorders, and reduce the risk of cardiovascular disease and cancer.
Yogurt increases concentration, and supports the defense system and gut flora. The yogurt you consume should contain live cultures.
Olives, olive oil and seed oils reduce the risk of cardiovascular disease and cancer, and aid digestion.
You can find more information on this and similar topics in my book "Nöralterapi-Başka Bir Tedavi Mümkün."
Hüseyin Nazlıkul