Nutrition

You are wasting your time not including them in your diet.

Coconut oil
Coconut oil is derived from the pulp of coconut and is high in monounsaturated fats, which can be good for your health. In particular, the product improves digestion and increases good cholesterol levels, supporting heart health.

Coconut is also used to make coconut milk, which is a substitute for regular fermented milk products and can be beneficial for people who are lactose intolerant.

Quinoa
Quinoa is a grain crop plant that contains proteins, vitamins, minerals and antioxidants. It is also gluten-free, making it a good choice for people with celiac disease (cereal protein intolerance) or gluten sensitivity.

Kefir
It is a fermented dairy product that contains beneficial bacteria that improve digestion and support intestinal health. Kefir is also rich in calcium and contains small amounts of vitamin D, which makes it good for bone health.

Walnuts
Walnuts contain numerous health benefits, including proteins, fiber, vitamins and minerals. They are also rich in antioxidants, which help protect the body from free radicals and reduce the risk of developing chronic diseases.

Eating the product in moderation can be good for your health because they are rich in monounsaturated fatty acids, protein, vitamins, minerals and antioxidants.

The amount of walnuts you can safely eat per day depends on many factors, such as age, gender, physical activity and others.

It is recommended to consume no more than 30 g (about seven to eight nuts) per day, which is equivalent to one serving. Consuming more nuts can lead to consuming excessive calories and fats, which can have a negative impact on health.

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Curcuma has been used in India for thousands of years as a spice and medicinal plant. Recently, science has begun to confirm that the product contains compounds with medicinal properties – curcuminoids. The most important of these is curcumin.

It promotes the production of antioxidants.
Oxidative processes in the body are considered one of the mechanisms of aging and many diseases. It involves free radicals. They are capable of reacting with and damaging important organic substances such as fatty acids, proteins or DNA.

The main reason why antioxidants are so useful: they protect the body from free radicals. Curcumin is a powerful antioxidant that can neutralize free radicals because of its chemical structure.

Reduces inflammation in the joints
Arthritis is a common problem in Western countries. There are several different types of the ailment, most of which involve inflammation of the joints.

Given that curcumin is a powerful anti-inflammatory compound, it makes sense that it could help with arthritis. In fact, several studies show that there is a connection.

In a study by scientists in India involving a group of patients with rheumatoid arthritis, the effects of curcumin were comparable to taking anti-inflammatory drugs.

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We tell you what to include in your diet.

Good for your heart and blood vessels
Your menu should consist mostly of plant foods. Why? They are rich in antioxidants and essential vitamins that are good for the cardiovascular system. Most of them are quite affordable.

1. Fish

Fatty varieties of fish should be chosen. These include salmon, herring, mackerel, anchovy and tuna. They are known for their high omega-3 content. These polyunsaturated fatty acids help to reduce inflammation in the body and improve tissue nutrition. They also prevent the development of atherosclerosis and ischemia. By the way, the fish diet is popular among Japanese long-livers. A nice bonus will be the smoothing of wrinkles!

2. Fruits and berries

For the heart and blood vessels are useful apples, pears, apricots, plums and all dark-colored berries. For example, blueberries, cherries, blueberries. These products are rich in antioxidants and vitamins, which nourish the heart muscle, prevent ischemia, reduce cholesterol levels. Which means they prevent the formation of blood clots. Potassium, magnesium and vitamin C help with anti-inflammatory processes and also reduce the risk of cardiovascular disease and cancer. By including them in your diet, you will also raise your blood hemoglobin levels.

Nuts.

Consider walnuts, almonds, pistachios and peanuts. By consuming them on a regular basis, you will minimize your risk of heart attack by 50{f918c8c230b22f000277847ce26df3ea9ac4bbcabd1c40ab7d79f6a33bb50390}. They contain Omega-3 fatty acids, vitamin E, magnesium, potassium, and other nutrients that are beneficial for vascular health. They reduce the level of “bad” cholesterol and strengthen the immune system. The chemical composition of most nuts contains the amino acid arginine. It is not only an aphrodisiac, but also a “cure” for blood vessels.

4. Garlic

Contains more than 70 trace elements that have a beneficial effect on the heart. They also relax the walls of blood vessels, help blood circulation, and strengthen the heart muscle. It is especially useful for those who suffer from arrhythmias.

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We explain the benefits and harms of each product.

The benefits and harms of meat
The protein in the product is the main building material for the cells, tissues and muscles of the body. In addition, there are B vitamins, which are necessary to maintain proper functioning of the nervous system and the formation of red blood cells. And iron is important for the production of hemoglobin, which carries oxygen to organs and tissues.

However, eating large amounts of protein can cause health problems. For example, excessive consumption of animal fats leads to high blood cholesterol levels. As a result, the risk of developing cardiovascular diseases increases. Excessive protein provokes digestive disorders, and also weakens the immune system. There is scientific evidence linking eating red meat more than three times a week with colorectal cancer.

Benefits and harms of fish
Fish contains many health benefits, including protein, iron, vitamin D and Omega-3. Polyunsaturated fatty acids help improve brain function, support heart and vascular health, and reduce the risk of certain diseases.

But there is one drawback. It can contain harmful substances such as mercury and dioxins. They accumulate in the body when you regularly consume fish caught in polluted waters. Therefore, it is important to buy a quality product.

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These foods won’t hurt your figure.
“Dessert and nutrition” sounds like an oxymoron, doesn’t it? Chocolate, candy and other similar foods are always associated with “unhealthy” eating habits.

In fact, there are many different delicious options that can satisfy your sweet cravings while still contributing to your healthy lifestyle goals.

A slice of bitter chocolate every day can significantly reduce your risk of heart disease. This is due to cocoa flavonoids, which strengthen the cardiovascular system, lower cholesterol and improve brain function. In addition, such a product improves memory, reaction speed, and information processing speed.

Dark chocolate contains twice as many useful substances as other types of chocolate – an average of 100-200 mg of flavonoids per 100 grams of product.

Nevertheless, you should not abuse even such a useful dessert, a slice of dessert a day will be quite enough. Despite the low glycemic index (20-25 units), the caloric value remains high: for bitter chocolate it is 535 kcal, and for milk chocolate – 550 kcal and above.

The leaders in pectin content among fruits are peels and pulps of apples. Plums, quinces, grapes, blueberries, and gooseberries continue the list.

Products that contain such natural substances reduce the risk of cardiovascular diseases, lower the level of bad cholesterol and improve the health of the gastrointestinal tract. Apple pectin, for example, helps control body weight, blood sugar and triglycerides (simple fats).

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A nutritionist debunks myths about genetically engineered food.
The acronym GMO made a lot of noise in the information space a few years ago. At first, few people understood the exact definition of the words, and after learning the meaning of the letters, it was difficult to navigate – whether these products are beneficial or have a negative impact. The fact that the natural process of cultivation of plants and animals was interfered with by the hand of man caused mistrust.

What are GMOs?
GMOs – genetically modified organisms – are products in which the genetic material has been altered using genetic engineering techniques. As a result, plants, microorganisms received new properties or characteristics that were not inherent to their parents.

The main purpose of engineering was to improve the quality of products, yield, and safety. The new types of products bred in the laboratory were supposed to facilitate human labor, but the man himself perceived the benefits with apprehension. To this day, the controversy about modified organisms does not stop.

How does the public feel about GMOs?
Data from VTsIOM (All-Russian Center for Public Opinion Research) states that almost 80{f918c8c230b22f000277847ce26df3ea9ac4bbcabd1c40ab7d79f6a33bb50390} of Russians do not want to eat genetically engineered foods. Similar surveys were conducted in other countries. The results were similar: 90{f918c8c230b22f000277847ce26df3ea9ac4bbcabd1c40ab7d79f6a33bb50390} of European and American respondents were also negative about GMOs.

Respondents felt that any, even scientific, interference in the DNA of the body is unnatural, and that the use can cause human mutations and diseases.

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These phrases often have nothing to do with reality, says the nutritionist.

What does “no sugar, no cholesterol, no GMO” on product labels really mean, and why is it really a simple hoax?

Manufacturers understand that consumers are now focused on buying products that can do good. That’s why, in order to increase sales, labels carry the labels that many of us want to see.

The problem is that very often they are created to attract attention, and the product itself may have nothing to do with healthy eating at all.

The most common tricks that brands use
These include labels such as:

Does not contain sugar. Nowadays, it’s hard to find someone who doesn’t know about the dangers of excessive sugar intake. Understanding this and the desire of many to reduce weight by reducing sugar intake, manufacturers write the coveted words “sugar-free” on packages.

In fact, they do not lie: we are accustomed to white sugar in the product is not. But there are substitutes: glucose, fructose, sucrose, crystal dextrose, maltose, molasses, various kinds of syrups, honey and others. This does not reduce the caloric value of the product, nor does it reduce the consumption of sugar. But its cost is always higher due to the fact that the product belongs to the “healthy” line.

Low Calorie. The problem here is that there are no clear boundaries or designations that could govern this term. For example, there is a cake labeled “low calorie” and there is a regular cake. The difference in calories can be anything, even 50 kcal. It turns out that the first cake is indeed more dietary, which means that the label is correct.

Only this biggest difference in calories does not affect the overall nutritional picture much. Moreover, when a person sees such inscriptions, he has the impression that the product is harmless and it is possible to eat more than the norm. Therefore, an ordinary cake, but in reasonable quantities, is more profitable.

Low-fat. This designation is often used by manufacturers of dairy products. They have two objectives: to make the product useful and marketable. Here, a contradiction usually arises. If fat is removed from the composition, the consumer will buy the product only once and is unlikely to return for a second purchase because he or she will not like the taste of the low-fat product. So there is a problem with the sale.

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