45 Healthiest Foods for Healthy Body and Mind

The recipe for perfect health is: five daily meals that contain fruits, vegetables and whole grains! Nutritionists and cardiologists agree that people who are holding to this rule rarely need the help of the doctors and rarely reach into the medicine cabinet.

45 Healthiest Foods for Healthy Body and Mind

For good vision

Apricot

It is rich in beta-carotene, the plant pigment that converts into vitamin A in the body. Because this vitamin is crucial for the health of the eyes, the apricots help in cases of night blindness, various eye diseases and low vision in general. Eat two fresh or dried apricots a day and you will have great vision.

Carrots

It is enough to say that the carotene was named after this vegetables (lat. Carota) and that this vegetable will give us large amounts of vitamin A. It is easier to digest it when it is cooked, seasoned with oils of high value (be careful not to overcook it because then it loses a large part of the beta-carotene). It is enough to eat one carrot a day.

For a good mood and a clear mind

Banana

Believe it or not, this curved fruit turns the fatigue into enthusiasm and joy. The banana contains a lot of tryptophan, an amino acid that stimulates the release of the “hormone of happiness” – serotonin. Only one banana a day will improve your mood.

Oatmeal

It is the right thing for the gray brain cells. They are rich in iron and magnesium which stimulate the transfer of oxygen to the brain. Every morning, eat oatmeal or two tablespoons of oatmeal muesli and that will increase the level of concentration.

For beautiful skin and shiny hair

Pineapple

It is good for the skin and the connective tissue. That is primarily due to the bromelain (an enzyme similar to the pepsin) that this tropical fruit contains. You should eat half a pineapple, two to three times a week.

Eggs

They are rich in biotin, vitamin from the B group which is responsible for the elasticity of the skin and the hair. If the level of your cholesterol is normal, eat at least two eggs, and if it is increased, you should eat only one egg a week.

Peas

Due to a powerful combination of vitamins (C, B1, B6 and niacin), minerals (calcium, magnesium, iron, etc.), as well as the trace elements (fluorine, phosphorus, zinc and nickel), these legume will make your hair healthy and shiny. You should eat peas once or twice a week.

Corn salad

It contains great amounts of beta-carotene and vitamin C, which accelerate the regeneration of the skin. The fresh salad prepared form the leaves of this plant is particularly effective for dry, flaky skin and it is an excellent natural remedy for insomnia. You should eat about 50 g of it twice a week.

Melon

This fruit hides a large amount of beta-carotene and prevents the skin from aging caused by UV radiation. Eat half a melon several times a week, during the summer.

Walnuts

They stimulate the faster hair growth. They contain the vitamin biotin and important amino acids responsible for the healthy structure and beautiful skin. You should eat 10 walnuts a day.

For healthy heart and blood vessels

Eggplant

Due to certain substances it contains (bioflavonoids, vegetable fibers) it successfully lowers the cholesterol – one of the main causes for heart attacks and strokes. You should eat it twice a week.

Avocado

This delicious fruit is rich in unsaturated fatty acids. They lower the amount of dangerous fats in the blood (cholesterol, triglycerides). In addition, it is rich in vitamins from the B-group, very important for the health of the heart. You should eat two or three avocados a week.

Raspberries

Since they are rich in vitamin C, they will clean the blood vessels from the deposits and protect them from atherosclerosis. They also contain many other antioxidants that act against the free radicals and salicylic acid, which prevents the formation of blood clots. You should eat about 150 g every day.

Wholegrain twice-baked bread

It contains vitamin E which makes the blood vessels elastic and also acts against the free radicals. The wholegrain twice-baked breadshould be on your table every day.

Brussels sprouts

It keeps the health of the heart because it is rich in beta-carotene, vitamins E and C, folic acid and healing substances such as quercetin, camphor oil and indole. You should eat 150g of it, at least once a week.

Spinach

Due to the large amounts of beta-carotene and vitamins C and E which connectwith the free radicals, it is very effective in the prevention from atherosclerosis. You should eat at least 100g of spinach as a salad or a smoothie (it keeps more of the healing ingredients this way).

Tomato

In addition to the large quantities of vitamin C and beta-carotene, it also contains lycopene which lowers the level of the cholesterol in the blood. You should eat 200g twice a week.

Grapes

It protects from atherosclerosis (the most effective is the black grapes). On the one hand,it contains plant acids that help your cardiovascular system (eg. Phenol that protects against hardening of the arteries), and on the other it provides a sufficient amount of antioxidant called reservatol that reduces the cholesterol. You should eat 150 g, several times a week.

Wheat germ

The true guardian of the circulatory system.It contains polyunsaturated fatty acids that lower the cholesterol, but also vitamin E, which connects with the free radicals, makes the blood vessels elastic and prevents the formation of deposits that cause arteriosclerosis. Every day you should eat a tablespoon of wheat germ mixed with yogurt or fruit juice.

Onions

The chemical compounds and essential oils from the onions protect the arteries and improve the blood flow. In the onions the scientists also found a prostaglandin, an ingredient that lowers the blood pressure. You should eat half of raw or cooked onion a day.

For better immunity

Apple

It strengthens the defense mechanism of the body. It is also rich in vitamin C and stimulates the cells of the immune system. Remember the saying: An apple a day keeps the doctor away!

Cabbage

It helps the immune system. The cabbage is extremely rich in carotenoids and vitamins C and E that protect the blood from the oxidants. You should eat about 400 g, once or twice a week.

Legumes

Lentils, peas, green beans and other plants from this family contain a fair amount of zinc, a mineral that acts against the symptoms of a cold in the head. The best way to prevent the flu or a cold is to eat 200 g of beans twice a week.

Potatoes

They supply the body with zinc and vitamin C which are necessary for a good immune system. This defender of the health also contains potassium, which stimulates the secretion of the fluids from the body and fibers which improve the digestion. You should eat 250 g every day.

Garlic

Due to the significant amounts of vitamin C and the chemical compound allicin which kills the bacteria and fungi, the garlic strengthens the local immunity of the respiratory tract. It is recommended to eat a clove of garlic a day.

Orange

It is an important source of vitamin C. it helps the cells of the immune system in the fight against bacteria and viruses. You should eat two oranges every day.

Pepper

Vegetables with very high content of vitamin C. Every adult should eat them regularly. Once a week you should eat a whole pepper with lunch.

Chicory

It is highly rich in vitamin C and mineral salts that contain calcium, potassium, manganese, sodium and sulfur. It strengthens the immune system, protects against colds and stimulates the sweating and the excretion of toxins. You should eat 250 g of eat, twice a day.

Beetroot

It is rich in healing ingredients like rutin, flavonoids and betaine. It helps us to get rid of the cold fast. You should eat one beetroot, once a week.

For the bones and muscles

Broccoli

It is rich in calcium, a mineral essential for healthy and strong bones. It protects against osteoporosis. You should eat 250 g of broccoli, twice a week.

Mushrooms

Due to the high amount of vitamin D, they improve the working capacity of the muscles and strengthen the bones. It is best to eat a couple of pickled, slightly fried or even raw mushrooms a day.

Leek

It is an excellent source of magnesium necessary for the good functioning of the muscles. Since it is a mineral, it also helps in the absorption of calcium. The leek strengthens the muscles and indirectly acts against osteoporosis. It is good to eat 300 g of leek, twice a week.

Kale

This tasty vegetable hides calcium and zinc in itself and it is good for strengthening of the muscles and bones. You should eat 200 g, twice a week.

To clean the liver and kidneys

Artichoke

It acts as a diuretic, but also contains the active ingredient cynarin, known as the “protector of the liver”, which helps in the detoxification of the organs, and thus the digestion of fats. You should eat 100 g, twice a week.

Parsley

One of the main effective substances of this popular spice is apiol, a compound that acts as a diuretic and stimulates the excretion of toxins from the kidneys. The fresh parsley should be a daily food supplement for you.

Peach

It is rich in potassium, which stimulates the secretion of fluids, it cleans the kidneys and protects them from infections. You should eat two peaches a day.

Celery

Thanks to the aromatic substances it contains, it removes the toxins from the liver. Since it is rich in potassium, it also acts as a very strong diuretic and prevents the formation of kidney stones and urinary stones. It is best to eat 200 g of raw celery, twice a week.

Asparagus

It is a valuable source of potassium, a mineral that helps the body to get rid of the toxins. The asparagus is an excellent remedy for problems with the gall bladder and liver. During its season you should eat 500 g of asparagus, three times a week.

For the stomach and intestines

Dates

They contain leucine, an amino acid that stimulates the digestion. You should eat five dried dates a day.

Elder

The plant acid from the juice of cookedfresh elder berry is effective cleanser of the intestines. On the other hand, the dried berries are good against diarrhea. If it is necessary, take 30-50 berries a day (first dry them in the oven). Never eat raw berries – there is a risk of poisoning!

Yogurt

The lactobacilli that cause fermentation of the milk stimulate the digestion and the bowel function. Drink a cup of yogurt every day.

Mango

It contains complex carbohydrate compounds that destroy the harmful intestinal germs. In case of infectious diarrhea, eat a piece of this fruit every day.

Pickled cabbage

It prevents constipation with the help of the bacilli of the lactic acid and the large amount of ballast substances it contains. If it is necessary, eat 200 grams each day.

For beautiful teeth

Whey

It contains calcium and fluorine which protect the teeth from caries. It is best to drink half a liter a day.

Kiwi

It is rich in vitamin C and enzymes that strengthen the gums and act against infections and periodontal disease. Eat four pieces of kiwi a day.

The 3 Week Diet