What is the healthiest takeaway food
The 10 healthiest foods in the world
Table of Contents
- What makes food healthy?
- Fatty fish
- Whole grain cereals
- Knowledge to take away
What makes food healthy?
How healthy or unhealthy a food is depends on many factors. An essential factor is the ratio of nutrient density and energy density of the food. The nutrient density relates to the vitamins, minerals and phytochemicals. The more of these nutrients can be found in a food, the higher the nutrient density. At the same time, the energy density should be low, as the food contains a lot of water and fiber and little fat and sugar. The fewer calories the food provides, the lower its energy density.
In addition, the food should be low in components that can have a negative impact on health or at least not make a positive contribution to health. These include, above all, saturated fatty acids, cholesterol, salt, trans fats and animal protein from meat and dairy products.
Based on these criteria, we have selected ten healthy foods. This list should serve as orientation and inspiration and thus contribute to the enrichment of a diverse, colorful diet.
Broccoli is not only one of the best-known, but also one of the healthiest vegetables in the world. 100 grams provide a lean 34 kilocalories and at the same time 3 grams of high-quality protein and 2.6 grams of healthy fiber (1).
Broccoli is rich in antioxidants and phytochemicals that have a number of positive effects on health. Sulforaphane can protect against many types of cancer and kaempferol has a positive effect on inflammation, allergies and cancer (2).
The popular vegetables also contain numerous vitamins and minerals. 45 grams of broccoli already cover around 70 percent of the daily requirement of vitamin C. Vitamin K, folic acid, potassium and other minerals are also found in high quantities. Vitamin K is required by the body for healthy bones and proper blood clotting (3). Folic acid is essential for the normal function of cells and should be consumed sufficiently, especially by women who want to have children and pregnant women (4). Potassium is the antagonist of sodium in the body and is needed to maintain normal blood pressure (5).
If you want to learn more about the healthy food, you should take a look at this article: How healthy is broccoli actually?
Kale, the vegetable that was once decried as a boring ingredient for home cooking, has been making its comeback as a trendy ingredient for green smoothies for several years. Nutritionists can only look forward to this comeback, because kale is one of the healthiest of all dark green leafy vegetables.
100 grams of kale contain twice the daily requirement of vitamin C, three times the daily requirement of vitamin A and more than ten times as much vitamin K as we need daily. At the same time, kale is an excellent source of calcium, magnesium, potassium, copper and numerous other nutrients (6).
Other green leafy vegetables, such as spinach, contain oxalic acid, which can reduce the absorption of minerals in the intestines. Kale contains less oxalic acid compared to spinach. Because of this, kale is superior to spinach in this aspect (7).
Just like broccoli, kale contains many antioxidants that fight cancer cells in the laboratory and in animals. For this reason, kale should not be missing in any smoothie or stew. Because whether frozen or cooked hot, the green vegetables are convincing and can definitely be counted among the healthy foods.
Fruits are healthy and berries in particular represent a very healthy group of fruit types. Blueberries can be called the best of all berry fruits with a clear conscience. This is mainly due to their high nutrient density and antioxidant capacity. This means that the antioxidants in blueberries are particularly good at killing free radicals.
Also read:The best and healthiest berries in the world
The antioxidants pass through the blood-brain barrier directly into the brain and develop their protective effect there. The consumption of blueberries has been linked to improved memory performance in older people (8).
Furthermore, studies have shown that the regular consumption of blueberries in overweight people with the metabolic syndrome can lead to a lowering of blood pressure and the serum value for the harmful LDL cholesterol - a completely healthy food (9).
High-fat sea fish such as salmon, herring, mackerel, sardines and anchovies are some of the healthiest animal foods. What sets it apart from other fish from breeding, meat and dairy products is its high content of the polyunsaturated omega-3 fatty acids EPA and DHA. They are of particular importance to our health and should be consumed regularly.
EPA and DHA counteract arteriosclerosis by supporting healthy cholesterol levels and fighting inflammation (10). They have many other health-promoting properties. They protect the brain and eyes from degenerative diseases and can also have a beneficial effect on mental diseases such as depression (11).
The German Nutrition Society recommends consuming 70 grams of high-fat fish 1-2 days a week (12). If you don't want to eat fish because you are vegetarian or vegan, you can alternatively resort to. These are usually of particularly high quality and can be ordered at a low price on the Internet, such as from Amazon.
Garlic is a wonderful ingredient and is used by chefs around the world to give their dishes a distinctive flavor. But garlic is not only convincing in terms of taste.
Garlic is one of the healthy foods because it is high in vitamins C, B1 and B6, manganese, copper, selenium and potassium (13). Sulfur-containing compounds such as allicin are responsible for the characteristic odor.
According to the results of scientific studies, those who have plenty of garlic are less likely to suffer from colon and stomach cancer (14).
Studies show that garlic can lower blood pressure and the harmful LDL cholesterol. At the same time, the "good" HDL cholesterol is increased, which can lead to a reduction in the risk of cardiovascular diseases (15).
Domestic nuts have great health potential because they are an excellent source of healthy fatty acids and fiber. They also provide vitamins and minerals such as copper, folic acid, phosphorus and vitamin E.
Vitamin E is needed by the body to strengthen the immune system, fight free radicals, and counteract clogged arteries (16).
Also interesting:Walnuts: 8 reasons to nibble them more often!
Walnuts also contain many bioactive substances. Numerous antioxidants are concentrated under the brown walnut skin (17). Another substance is phytic acid. Although phytic acid binds a certain proportion of the minerals in the intestine and thus prevents their absorption, phytic acid is classified as health-promoting due to its protective effect against colon cancer. It also binds excess heme iron in the intestine and thus improves intestinal health (18).
Walnuts are particularly healthy foods because of their high unsaturated fatty acid content. The omega-3 fatty acid ALA is linked to improved heart health and healthy blood lipid levels. A small amount of ALA is converted into EPA and DHA in the body, which also have a positive effect on heart health (19).
Whole grain cereals
Grains have also been an essential part of human nutrition for thousands of years and are considered healthy foods. Old grains such as spelled, emmer, einkorn and oats are particularly well tolerated and are a good source of complex carbohydrates and important nutrients. It is important that when shopping for grain products, make sure that whole wheat flour has been used. This is the only way that fiber and nutrients such as folic acid, vitamin B2, vitamin B6, zinc, iron and magnesium end up in the bread box at home and finally in our stomachs (20).
Those who eat whole grain products every day and do without foods made from refined flour lower their blood sugar levels and, as a result, their risk of developing type 2 diabetes (21). Foods rich in fiber also make you feel fuller for a longer time, which means that fewer calories are usually consumed.
Other benefits of whole grain products include less chronic inflammation, protection against cancers such as colon cancer, improved intestinal flora, and a lower risk of developing coronary heart disease (22).
Legumes are one of the most underrated foods. Its representatives include beans, chickpeas, lentils, as well as green peas and soy products.
Legumes are a great source of protein, fiber, and B vitamins. They are also one of the best vegetable sources of iron (23).
When you think of protein, think of legumes first, because with lentils, beans and the like they can easily cover your protein needs and at the same time strengthen your digestion. Just 100 grams of dry beans is about half the recommended daily fiber intake for an adult woman. The dietary fibers keep you full longer, serve the beneficial intestinal bacteria as a nutritional basis and at the same time lower the blood sugar level. This counteracts food cravings, obesity and type 2 diabetes.
Legumes like soybeans also contain ingredients like isoflavones, which have been shown to lower the risk of breast cancer and prostate cancer (24). Isoflavones also have a positive effect on risk factors for heart disease, high blood pressure, and high cholesterol levels (25).
Just one potato provides significant amounts of potassium, magnesium, copper and manganese. What many don't know is that potatoes are a very good source of vitamin C (26).
Potatoes are the best filling food in the world. This is mainly due to their high water content. Scientists examined the degree of satiety of various foods and, after evaluating their results, placed potatoes at the top of the list (27).
A little tip for everyone who wants to get the most out of their potatoes: Potatoes from the previous day that have been stored in the refrigerator overnight contain resistant starch, which is associated with numerous health aspects such as improved intestinal flora (28).
Also read:Resistant starch: lose weight with potatoes from the day before
Flax seeds are one of the healthiest sources of fat and are also extremely cheap. What sets them apart is their high proportion of plant-based omega-3 fatty acids such as alpha-linolenic acid and phytochemicals. Regular consumption of flaxseed aids digestion and reduces the risk of diabetes, many types of cancer, and heart attacks and strokes (29).
Flaxseed is also a good source of vitamin B1, copper and magnesium. Similar to soybeans, flaxseeds contain botanicals that have antioxidant effects and can protect against some types of cancer (30). Lignans, which are up to 800 times more common in flax seeds than in other foods, are responsible for this effect. Phytic acid is also found in flaxseed.
With their high fiber content, flax seeds also support digestion and protect against diabetes and cancer. Just one tablespoon of ground flaxseed per day is enough to benefit from the many positive effects of flaxseed, the healthy food (29).
There are also golden flax seeds from German organic cultivation. AHO golden flax seeds are gentler and less bitter than brown flax seeds. A third of them consist of digestive fibers. Flaxseeds are good for weight loss due to the feeling of satiety. Golden flax seeds contain a particularly large number of bulking agents. These form a jelly and bind water.
Knowledge to take away
Probably the healthiest vegetables are broccoli, kale, garlic and potatoes. Healthy vegetable fats are provided by avocados, walnuts, and flax seeds, while the healthiest animal food is high-fat sea fish. Whole grains and legumes are great sources of complex carbohydrates, fiber, and vegetable protein. Blueberries are the right address for those who like it sweet.
All of these foods are very healthy in themselves, but when combined they complement each other wonderfully and form the basis for a balanced, plant-based diet. However, a healthy diet is primarily characterized by its diversity. The more colorful plants we consume, the less highly processed foods we eat, and the more we try to break up our daily nutritional routine with new foods and combinations, the better we are usually taken care of.
So if you hit these foods properly, you will get a lot of health without overburdening your calorie account at the same time.
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