We often warn against certain foods, but there is also food that would be good to eat, every day. Indeed, the bad days when you feel weak, heavy, indisposed, are often to put on the account of a bad food. In small daily amounts, these foods provide all the fiber and protein needed for a dynamic day and long-term iron health.
Here are some suggestions for incorporating them into your menus :
Nuts are the superfood par excellence. They are full of good fat, anti-inflammatory and protein. Before a sports effort, nuts are much more effective than a meat dish. In addition, they are very easy to incorporate every day: a handful of nuts in the morning or as a snack in the office will give you a good dose of energy and fill hunger, avoiding the temptation of a snack much worse for the health.
Spinach is stuffed with iron and omega 3 to strengthen the heart and reduce the risk of heart problems. Spinach are also recognized as excellent muscle developers. You can cook fresh spinach (in a salad or replace lettuce in a sandwich) or cooked in a pan fried, lasagna. Spinach can also be replaced with kale cabbage.
It is not by chance that green tea is always recommended as part of diets. Stuffed with catechins, a super-antioxidant, green tea also helps digestion and cleans the stomach easily. You can start with a cup of green tea after dinner, but do not hesitate to make this drink your first choice, it can replace coffee.
In the cereal clan, oats should always be the first choice. This cereal is loaded with fiber and protein. It also contains a good dose of sugar, but the absorption of sugar in the body is slowed by the fibers, allowing a good distribution of energy on the day. Oats are therefore perfect for breakfast, hot in porridge, accompanied by pieces of fruit and nuts. You can also find oat cereal bars in the supermarket to find this food at tea time.
Blueberries are the best berries for health. Although small, they have a record number of antioxidants. They are also full of vitamins A and vitamins C. Blueberries not only provide energy for the day, they also strengthen the immune system in the long run. Add a handful of blueberries to the morning porridge, or keep a reserve of frozen blueberries for afternoon tea or dinner.
The tomato is unique because it is one of the most loaded foods of lycopene, a known element to reduce the risk of cancer. Fortunately, tomatoes are very easy to cook and incorporate into the menus. Fresh salad or sandwich, cooked in ratatouille, You can even use tomato sauces or peeled canned tomatoes from supermarkets: lycopene is always present.
Just behind the nuts, almonds are another superfood to always have on hand. Packed with fiber, protein and good fat, almonds have been proven to bring a host of health benefits, including improved memory. Like nuts, you can add a handful of almonds for breakfast, or keep them in your bag for little appetites.
An apple a day keeps the doctor away," says this well-known quote, and not without reason! The apple is loaded with pectin and antioxidants. Be careful, however, antioxidants are mainly present in the skin of the apple, do not peel it. Get in the habit of adding an apple in your purse, it's an ideal remedy against small hungers and also helps you hydrate during the day.
Dark chocolate contains lots of good things for the body, but above all it helps to boost your spirits. Rather than cracking in the middle of the day for milk chocolate or industrial chocolate cakes, enjoy one or two squares of dark chocolate a day at tea time.
Carotene is an essential orange pigment for photosynthesis. It is present in most orange foods, and should be consumed as regularly as possible. Of course, the best-known and easy-to-cook carotene-rich food is carrots, but you can also find carotene in sweet potatoes, pumpkins, butternut squash and yellow peppers.