What you need to eat to be healthy, beautiful and happy.
There are so many conflicting food philosophies in the world that you can go crazy (or starve to death) trying to figure them out. A simple example. One day, while preparing an article about the right diet, I sent my “nutrition diary” to two nutritionists and received completely different reviews. A holistic nutritionist said that my vegetarian diet with a high carbohydrate content was so deficient that death was waiting for me literally around the corner, while a traditional expert was convinced that I was on the right track. The conclusions suggest themselves.
Some nutrition experts promote soy as a panacea for all ills, others claim that it is a poison. Some sing of fruits, others count the amount of sugar hidden in them and categorically forbid touching them. Dairy products in general have become a bone of contention. You can continue indefinitely. Sometimes you just want to raise your hands and say, “Is there anything useful at all?”. It was this question that inspired me and my colleagues from different countries to search for the “gold standard of nutrition”. We sent an email to 17 nutritionists and doctors from different fields, asking them to name the foods they consider the healthiest, and based on their responses we compiled a list. So, here are the products that most nutrition experts trust.
As far as we can tell, there is not a single nutritionist who could argue with the power of blueberries. “There are at least 15 different types of phytonutrients found in blueberries, and they are all powerful antioxidants that protect virtually all systems in the body,” saysMichelle Babb, nutritionist and author of the book “Anti-inflammatory Nutrition for a Happy, Healthy Brain.” Antioxidants protect against damage to cells, tissues and muscles. They are important for cardiovascular health, brain health, and post-workout recovery.”
Nutritionist, PhD Olga Savelyeva adds that blueberries provide healthy, fiber-rich carbohydrates that help digestion and weight management. “It contains a ton of vitamins and minerals, including iron, magnesium, zinc, calcium and potassium, vitamins A, C and K,” says certified nutritionist Candice Sethi. “All these ingredients are of great importance for health, including helping to build and maintain strong bones, as well as support in the fight against heart disease and cancer.”
“Leafy greens are low in calories and full of nutritional components,” explains Shilpa Revella, a gastroenterologist and nutrition specialist at Columbia University Medical Center. “Some of the powerful nutrients that leafy greens contain include vitamins A, C, and K, folic acid, potassium, magnesium, calcium, iron, lutein, and protein,” saysDina Garcia, nutritionist, nutrition coach and founder of Vida Nutrition.
Cabbage is especially loved by nutritionists. “It contains high levels of antioxidants that help prevent diseases such as cancer and heart disease,” says certified nutrition specialist Scott Schreiber. Cabbage also helps the heart well by lowering cholesterol levels. It promotes liver function and digestive health, and is also a good detox product.”
All nutritionists quickly ranked heart-healthy avocado among the healthiest foods in the world. “I called avocado God’s oil!”, – saysDaryl Joffre, renowned nutritionist and founder of Alkamind cleanse. ─ It’s literally the perfect meal. Avocado composition is rich in vitamins K, C, B5 and B6, as well as key minerals. In fact, avocados contain more potassium than bananas, and without any sugar. It also has surprisingly high levels of fiber, which is why avocados help maintain a healthy digestive system.”
When choosing avocados, take the Haas variety with blackish-green ribbed skin – they have a higher level of healthy fats and a lower carbohydrate content when compared with smooth bright green avocados from Florida.
“What’s even better,” he saysProfessor Stanislav Polovtsev, “monounsaturated fats in avocados act as protectors of cell membranes. When your cells are protected from free radical damage, they function better. This means you get more beautiful skin, more active brain work and more energy.” Avocados contain 42 milligrams of magnesium, a vital nutrient that many of us lack,” he addsCarolyn Dean, Member of the Medical Advisory Council on Nutrition. You can introduce avocados into your diet in different ways. “Spread toast or mash a portion of guacamole quickly,” suggests certified nutritionist Dana White. “I’m also a big fan of using avocados in unique ways, such as smoothies, salsa and even ice cream.”
Nutritionists agree that beans are a powerhouse of nutrients. Vandana Sheth, nutritionist: “This is an excellent source of vegetable protein, fiber. Beans can help in lowering cholesterol levels, managing blood sugar levels, and also in weight loss. Beans are also great for keeping your digestive tract functioning. “All beans are good,” addsDina Garcia. “They are rich in iron, magnesium, potassium and zinc.”
Garlic is another product that all nutrition experts agree on. “Garlic is truly a superfood of nature,” says doctor Alicia Roges. It contains allicin, which has many healing properties. Garlic is great for fighting viruses, harmful bacteria and fungi. It has been proven and confirmed by facts that it really reduces the duration of colds.”
It is also noted that garlic helps to lower cholesterol and normalize blood pressure. “In addition, it contains high levels of vitamins and minerals (manganese, vitamin B6, vitamin C) without adding a ton of calories,” saysScott Schreiber. It is best to consume garlic when it is fresh, crushed and not overcooked, because after 10 minutes of heat treatment, allicin loses some of its beneficial properties.
It will be difficult for you to find a nutritionist who has problems with lemons. “This juicy sun globe contains a long list of super-important vitamins and minerals, many of which contribute to the health of our digestive and immune systems and can do quite a lot for the health of our hair and skin,” saysCourtney Baron, Thumbtack Health Instructor. “Vitamin C in lemons helps the production of collagen and protects the skin from free radicals that can lead to cancer.”
The nutrients in lemons also help normalize cholesterol levels and reduce inflammation. Doctors recommend drinking lemon water throughout the day, which will significantly improve digestion. In addition, you can use lemon juice in salads to reduce the calorie content and the use of ready-made dressings.
“This little edible seed has been added to the superfood list, and there are many reasons why it’s super,” saysOlga Savelyeva. To begin with, chia seeds contain Omega-3 and antioxidants that promote optimal health. Chia seeds are one of the best sources of fiber, helping to fight hunger and supporting digestive health. In addition, they can be very valuable for bone health, as they contain countless amounts of calcium and magnesium.” Try adding chia seeds to flakes, mixing them into smoothies, or even adding them to a roast.”
Surprisingly, but a fact: all nutritionists approve of sprouts. “Sprouts contain sulforaphane, a biochemical nutrient that increases the amount of anti-cancer enzymes in the body,” explains health coach and certified nutritionist Kelly Levec. – Sprouts – what I consider to be “live food”, the most powerful and nutritious on the planet. It’s especially nice that you can grow them yourself and always have them on hand for salads and rolls.”
“They grow very easily, require very little space and do not need sunlight,” saysDarryl Joffre. Alfalfa (sprouts) are perhaps the easiest to grow, and they are very tasty. Some of my other favorites are broccoli, mung, peas, clover, fenugreek and radish.”
Certified health coach Nicole Granato speaks “on behalf of nutritionists around the world” when she recommends quinoa as a “factory” of protein: “What makes quinoa special is that, in fact, it is a pure gluten-free protein with a pleasant taste and texture. Quinoa contains the perfect proportion of all nine essential amino acids needed for optimal nutrition.”
“In addition, quinoa contains important nutrients such as magnesium, fiber, manganese, riboflavin and B vitamins, which help the body convert food into energy,” explains Dr.-nutritionist Katerina Dale. “Replace rice with quinoa and you’ll see how things change.”
The last product that all nutritionists loved is wild salmon (not to be confused with farm salmon!). “Wild salmon is rich in Omega-3 fatty acids and has a much lower level of toxins than farmed salmon,” explainsBarry Sears, creator of the Zone diet.
“Omega-3 polyunsaturated fatty acids are important because they reduce the risk of heart disease and help increase the amount of good cholesterol,” says Bouvier. In addition, they reduce the risk of depression, cancer and improve cognitive function. Plus, wild salmon is rich in amino acids and B vitamins, which means it is an ideal protein for glowing skin, maintaining muscle tone and vitality.”