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The best food in the supermarket part 1

  1. It's 2013 and many people will strive to live healthier lives. Many people will start exercising in the new year, quit smoking, and will do a lot to lead a healthier life. There will be a number of people who will go straight to the nearest health food store and pick up several expensive options to get healthy. live. Believe it, there are plenty of healthy options available at an affordable price - just in our supermarket.

  1. The nearest supermarket has thousands of different products for you to buy, some of these products are good for you and others… not so… despite what appears on the label every now and then. To make the choices a little easier and help you shop faster in the future, here's a list of the 16 best foods you can buy - foods proven to help with weight loss, build-up of muscle mass, or the prevention of disease. Building a healthy diet around these options is a good step towards a healthier life.

1. Almonds

  1. Whether you throw almonds into a salad or simply eat a handful of them - these nuts are an excellent source of monounsaturated fat. Fortunately, the versatile almond is available year-round to provide a healthy and tasty addition to both sweet and savory dishes. Although packaged almonds are available year-round, buy the freshest almonds in the middle of summer, that's when they are at the peak of their season.

  1. The almond we think of as a nut is technically the seed of the fruit of the almond tree, a medium-sized tree that bears fragrant pink and white flowers. Like its cousin the peach, cherries and apricot trees, the almond tree bears fruit hard as stone. The seed of the almond fruit is what we call the almond nut.

  1. A study published in the British Journal of Nutrition indicates that when we eat foods that have been independently proven to lower cholesterol (for example, almonds) in combination with a healthy diet, the beneficial effects double work.

  1. In a study of 12 patients with elevated LDL cholesterol, a diet containing almonds and other nuts, plant sterols (also found in nuts), soy protein, and soluble fiber ( found in large quantities in beans, oats, and pears) reduced blood levels of all LDL fractions. Including the type of LDL that most increases the risk of cardiovascular disease. After just two weeks, the researchers saw the near-maximum reduction in cholesterol.

  1. In addition to their cholesterol-lowering effects, almonds can also reduce the risk of heart disease, partly due to the action of the antioxidant vitamin E contained in the almonds. The LDL-lowering effect of tonsils (LDL is the form of cholesterol that is linked to atherosclerosis and heart disease) also helps with this. When traditional fats are replaced with almonds in human studies, LDL cholesterol can be reduced from 8% to 12%.

2. Asparagus

  1. The fleshy green stems of the asparagus are both soft and tender, and have been considered a delicacy since ancient times. This vegetable comes along with the onset of spring when the shoots break through the soil and reach the target harvest length of 6 to 8 inches.

  1. It is not surprising to see that asparagus is valued as an anti-inflammatory food, because it offers a unique combination of anti-inflammatory nutrients. A few of these anti-inflammatory nutrients are asparagus saponins, including asparagine A, diosgenin, protodioscin, and sarsasapogenin.

  1. One of these saponins (sarsasapogenin) is positively associated with amyotrophic lateral sclerosis (ALS). Although ALS is classified as a chronic neurodegenerative disease and is not currently accepted as an autoimmune disease, excessive and unwanted inflammation play an important role in the death of certain nerve cells (motor neurons) in ALS. Other anti-inflammatory nutrients in asparagus are the flavonoids quercetin, rutin, kaempferol and isorhamnetin.

  1. Not only is this vegetable packed with anti-inflammatory nutrients, it also contains high levels of folic acid. Folate can help put a person in a better mood by releasing a neurotransmitter called “serotonin.” But even if those benefits of asparagus aren't enough to affect you, maybe its anti-cancer benefits can. Research published in the international journal Cancer Letters suggests that eating asparagus can stop tumors from forming.

3. Avocados

  1. The avocado is also called the avocado pear or alligator pear, due to the shape and the leathery appearance of the skin of the avocado. Avocado is derived from the Aztec word "ahuacatl". Avocados are the fruit of Persea americana, a large evergreen tree that can grow up to 20 meters high. Depending on the variety, an avocado can range in weight from 8 grams to 3 lbs.

  1. Before looking at the health benefits of avocados, it's important to get the big picture first. That's exactly what Victor Fulgoni and his fellow Nutrition researchers have. Impact, LLC did when they looked at US government data that included 14,484 American adults. Amazingly, of those 14,484 participants, only 273 adults had eaten an avocado in the last 24 hours. However, among these 273 participants who had recently eaten an avocado, they found that they had significantly more nutrients in their system than the other participants. They also had a lot more different vitamins (vitamin E and vitamin K), and different minerals (potassium and magnesium), and at least one of the desired macronutrients (dietary fiber) in their body.

  1. People who ate avocado had better weight than those who had not eaten avocado. Total fat intake, total monounsaturated fat, and total polyunsaturated fat intake were higher in the people who had eaten avocado, while their total calorie intake was not very different from the people who had not eaten avocado. This national comparison of avocado eaters and non-eaters, of course, does not prove that avocado eaters are healthier just because of the avocado.]

  1. Nor does it prove that eating avocados helps us lose weight. But it does steer us in the general direction that an avocado may need to be viewed as a health-supporting food that can help us with general health and better nutrition.

  1. These super fruits are packed with heart-healthy monounsaturated fats, and are excellent sources of the fat-soluble vitamins A, D, E and K. Research has not only linked avocado to better cardiovascular health and regulation of our blood sugar, but a 2009 study published in the journal Nutrition and Cancer states that avocado has anti-cancer benefits. In particular, in the prevention of cancers of the mouth, skin and prostate).

4. Berries

  1. Whether you choose the blackcurrants that are packed with antioxidants that can improve brain functioning or maybe buy blueberries packed with vitamin C that help our eyes, it's hard to get a bad choice when including these fantastic foods in your diet. But if the high vitamin and antioxidant levels aren't appealing enough, it might be good to know that recent research published in the Journal of Medicinal Food found that berries (in especially strawberries, raspberries, and blueberries) have benefits that can reduce the risk of breast and cervical cancer.

5. Peppers

  1. A wonderful combination of spicy flavor and crunchy texture, sweet peppers are truly gems of the vegetable world with their shapely glossy exterior found in a wide variety of vibrant colors. These can range from green, red, yellow, orange, purple, brown, and even all black. Despite their varied appearance, all peppers are members of the same plant, scientifically known as Capsicum annuum.

  1. Bell peppers belong to the nightshade family, which also includes potatoes, tomatoes and aubergines. Bell peppers are somewhat thicker, round vegetables. Green and purple peppers have a slightly bitter taste, while the red, orange, and yellow peppers are sweeter and have an almost fruity taste. Bell peppers can be prepared from red peppers and chilies Peppers are not “hot” products. The primary substance that controls "the sharpness" in peppers is called capsaicin, and we only encounter this in very small quantities in peppers. Although peppers are available all year round, they are best in the summer and early fall months.

  1. Bell peppers are full of antioxidants (especially vitamins A, C and E). And research from the University of Illinois shows that eating green peppers can help the body. help neutralize free radicals, which reduces our risk of physical problems.

  1. Click below to read Part 2: The best food in the supermarket part 2

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