ATTENTION!: The foods listed are NOT ranked by their health benefits, but in alphabetical order.

Source: Internet. "Zemya" newspaper

In our last post, we focused on tips for tackling various household challenges—from ironing to maintaining furniture and tools. Today, we continue with useful advice, this time related to food products. We’ll look not only at what some of our favorite foods (or not-so-favorite ones) contain, but also at what they’re good for—we’ll discuss nuts, tomatoes, crabs, raisins, garlic, and others, and how they can contribute to better health and flavor in our daily lives.

Avocado.

The oleic acid and unsaturated fats in avocados lower bad cholesterol levels and increase high-density lipoprotein levels. One fruit contains 81 calories, 8 grams of fat, and 3 grams of carbohydrates.

Artichoke(s).

This delicate vegetable contains silymarin—an antioxidant that reduces the risk of skin cancer—and fiber, which helps control cholesterol levels. One artichoke contains 60 calories, 7 grams of carbohydrates, and no fat. Boil the artichoke for about 30–40 minutes, then add freshly squeezed lemon juice.

Bananas.

One banana contains 467 mg of potassium, which is particularly important for the muscles and heart. The fruit lowers blood pressure and protects against cardiovascular diseases. Bananas neutralize acidity and are helpful for heartburn.

Broccoli.

Broccoli is rich in indole-3, methanol, and sulforaphane, which protect against breast cancer, as well as vitamin C and beta-carotene. One cup of broccoli contains 25 calories, 0g fat, and 3g fiber. Add freshly squeezed lemon juice.

Grapes.

Grapes remove harmful cholesterol from the body, prevent blood vessel blockages, and lower blood pressure. The impressive amounts of vitamin B and vitamin P are just a small part of the beneficial substances in this fruit.
Nutritionists warn that grapes are extremely difficult for the human body to digest. They recommend eating them 10–15 minutes before any substantial meal.

Watermelon.

The vitamin C and beta-carotene it contains are among the most powerful antioxidants, which protect cells from harmful free radicals. Half a watermelon also contains 853 mg of potassium, which helps lower blood pressure, 97 calories, 1 g of fat, and 2 g of carbohydrates.

Tomatoes.

They are the richest source of lycopene—one of the most potent carotenoids that act as antioxidants. Tomatoes reduce the risk of bladder disease and lower the risk of colon cancer by up to 50%.

One tomato contains 26 calories and 1 gram of carbohydrates. It contains no fat. Add olive oil to the tomatoes. Lycopene is better absorbed with a little fat.

Apricots.

They contain beta-carotene, which prevents free radicals from damaging the body’s internal structure. It is also particularly beneficial for the eyes.

In the body, beta-carotene is converted into Vitamin A, which protects against certain types of skin cancer.

One fruit contains 17 calories, 1 gram of carbohydrates, and no fat.

Kiwi.

The kiwi (Actinidia deliciosa) is a species of flowering plant in the genus Actinidia. The fruits of some of its cultivars and hybrids are used for food. They have a brown, soft, fuzzy skin and a grass-green, juicy, and soft flesh. Small black seeds are arranged around it. The fruit resembles small potatoes in size and shape. It is grown mainly in China and the Far East. It has been acclimatized in Europe, including Bulgaria. It thrives in warm climates and is cultivated in Bulgaria in the Black Sea coast and Pirin regions.

A serving of two medium-sized kiwis (148 g) contains:

Calories - 100

Calories from fat - 10

Fat - 1.5 g - 2% of the daily value

Of which saturated fat - 0 g - 0%

Cholesterol - 0 mg - 0%

Sodium - 0 mg - 0%

Carbohydrates - 25 g - 8% of the daily value

Including dietary fiber - 5 g - 20% of the daily value

Sugar - 16 g

Protein - 1 g

Vitamin A - 2%

Vitamin C - 240%

Calcium - 6%

Iron - 4%

Kiwi helps with many conditions related to bleeding, infectious diseases, as well as colds, flu, pneumonia, anemia, and infections.
The fruit is highly suitable for people who have undergone surgeries where wounds heal slowly or who have severe bone fractures.
The reason for this versatile effectiveness is the content of various valuable substances beneath the skin of the green fruit—sugars, organic acids, pectin, phytoncides, vitamin P, and, above all, vitamin C. Moreover, kiwis contain far more vitamin C than any other citrus fruit. For example, 100 grams of kiwi provide the body’s weekly requirement of this vitamin. Its potassium, calcium, and iron content should not be overlooked either. That is why some call the kiwi a “vitamin bomb,” which is especially beneficial during the winter months when the body’s overall resistance tends to weaken. Thanks to its ability to “burn” fat deposits in the arteries and thereby reduce the risk of blood clots, kiwis can contribute significantly to the fight against cardiovascular disease, according to Norwegian scientists. They recommend consuming 2–3 kiwis every day. Researchers at the University of Oslo have found that the effects of eating them become apparent as early as the end of the first month. During this time, the risk of blood clots decreases by one-fifth, and the level of harmful fatty acids in the blood drops by 15%. Dr. Harvey White, a cardiologist from Auckland, New Zealand, suggests that kiwis could become a useful alternative to aspirin. On top of everything else, the kiwi is an excellent fruit for those on a diet, as it is low in calories and easily digested by the body.

Chinese cabbage.

It has a high content of brassinosides, which protect against breast cancer, and also contains indoles and isothiocyanates, which lower estrogen levels. One serving contains 158 mg of calcium, 20 calories, 3 g of carbohydrates, and 0 g of fat. Chop the white stalks, add olive oil and garlic, and serve as a side dish.

Chicken eggs.

Eggs are a source of protein and lutein, which is directly linked to good vision. They also help prevent blood clots and reduce the risk of stroke and heart attack. Results from a new study show that consuming 6 grams of eggs per week reduces the risk of breast cancer by 44%.

Today, nutritionists claim that 1–2 eggs a day do not raise cholesterol levels, since the body produces it from saturated fats rather than obtaining it from cholesterol-rich foods, which includes eggs.

Lentils.

They contain isoflavones, which reduce the risk of cancer, as well as fiber, which promotes heart health. A half-serving of lentils contains 115 calories, 8 g of fiber, 9 g of protein, and 0 g of fat. The isoflavones are preserved even after cooking. Lentils are a good choice if you’re aiming for a protein-rich diet.

Lemons.

They contain a large amount of Vitamin C—one of the best antioxidants. They are very low in calories and contain no fat or carbohydrates.

You can add lemon instead of vinegar to a salad...

Purslane.

Half a cup of lamb's quarters contains 5g of protein, iron, riboflavin (Vitamin B2), and magnesium, 5g of carbohydrates, and 5g of fat.

Add lamb's quarters to soups to increase the protein content. To prevent the soup from tasting bitter, wash the leaves thoroughly.

Onions.

They are rich in one of the most potent flavonoids—quercetin. Onions reduce the risk of cancer. One cup of onions contains 61 calories, 3 g of carbohydrates, and 0 g of fat.

Raspberries.

They are rich in certain acids that help stop the growth of cancer cells.

Raspberries contain a large amount of fiber and Vitamin C, which lowers cholesterol levels and reduces the risk of cardiovascular disease.

One cup of raspberries contains 60 calories, 1 gram of fat, and 8 grams of carbohydrates.

Mango.

One fruit contains 57 grams of Vitamin C, which is equal to the recommended daily intake.

This antioxidant prevents arthritis, aids in wound healing, and strengthens the immune system. Mangoes also contain more than 800 IU of Vitamin A. One medium-sized fruit has 135 calories, 1 gram of fat, and 4 grams of carbohydrates.

Mussels.

They are rich in Vitamin B12 (which supports nerve function and nourishes mental abilities), iron, magnesium, and potassium. 150 grams contain 126–146 calories, 2–4 grams of fat, and 0 grams of fiber.

Low-fat milk.

The bacteria in yogurt protect against various diseases, and the calcium it contains strengthens the skeleton. One serving contains 155 calories, 4 grams of fat, and 0 grams of fiber.

Skim milk.

Riboflavin (Vitamin B1) in milk is essential for good vision, and together with Vitamin A, it helps prevent eczema and allergies. In addition, milk is rich in calcium and Vitamin D. One serving contains 86 calories, 0 grams of fat, and 0 grams of fiber.

Walnuts.

Walnuts (as well as other nuts) contain only unsaturated fats. They reduce the risk of heart disease by up to 20%. One ounce contains 166 calories, 17 grams of fat, and 2 grams of fiber.

You can carry a small bag of nuts in your pocket to get a protein boost after work and curb your hunger before dinner.

Rice.

Many people avoid carbohydrates, believing they cause weight gain. Carbohydrates are important for maintaining energy levels. Brown rice and bread are high in fiber, which helps lower cholesterol levels and reduce the risk of cardiovascular disease, colon cancer, gallstones, diabetes, and obesity. Dietary fiber is especially necessary for bowel function, which becomes increasingly sluggish with age.

Chicken.

This is the healthiest meat, with very little fat (once the skin is removed). Chicken is rich in protein and helps prevent bone loss. It is a source of selenium, which protects the body against cancer, and B vitamins, which boost energy levels and enhance brain function.

Pepper.

Pepper (Capsicum annuum) is a perennial vegetable plant of the nightshade family, which is usually grown as an annual. It is native to the tropical regions of the Americas.

The fruit of the pepper plant is the pepper, the type and taste of which depend on the plant variety. There are hundreds of varieties with different sizes, shapes, and colors. The shape is often elongated or oval. In terms of color, common varieties include red, green, white, yellow, orange, burgundy, purple, and others. Some varieties can weigh up to 200 g. Hot peppers contain the alkaloid "capsaicin." Peppers rank first among vegetables in vitamin C content—up to 240 mg per 100 g.

Wheat germ.

1 tbsp. of wheat germ contains 7% of the daily recommended intake of magnesium, which helps prevent muscle cramps and supports heart function. Wheat germ is a rich source of vitamin E.

One tablespoon contains 27 calories, 1 g of carbohydrates, and 0 g of fat.

Add wheat germ to yogurt and fruit.

Melon.

It contains plenty of Vitamin C and beta-carotene—two of the most powerful antioxidants. Half a cantaloupe contains 853 mg of potassium, which helps lower blood pressure and supports heart health. Half a cantaloupe contains 97 calories, 1 gram of fat, and 2 grams of carbohydrates.

Crabs.

They are an excellent source of Vitamin B12 and zinc. 150 grams contain 84 calories, 1 gram of fat, and 0 grams of fiber.

Fish.

Fish (especially salmon, mackerel, and tuna) is the main source of omega-3, unsaturated fatty acids, which reduce the risk of heart disease. 150 grams contain 127 calories, 4 grams of fat, and 0 grams of fiber.

The Gourd Family.

They contain a huge amount of vitamin C and beta-carotene—two of the most popular antioxidant vitamins. One serving contains 80 calories, 6 grams of carbohydrates, and 1 gram of fat.

Figs.

They are rich in potassium and carbohydrates. They also contain Vitamin B6—which is responsible for the production of serotonin, the "feel-good hormone." Figs also help lower blood cholesterol levels. One fig contains 37–48 calories, 2 grams of carbohydrates, and 0 grams of fat.

Spinach.

The lutein, zeaxanthin, and carotenoids it contains protect the retina from degeneration—one of the main causes of age-related vision loss. One serving of spinach contains 7 calories, 1 g of carbohydrates, and 0 g of fat.

Raisins.

They are an excellent source of iron, which helps transport oxygen to the tissues. Half a cup of raisins contains 218 calories, 3 grams of carbohydrates, and no fat. Add raisins to your oatmeal.

Garlic.

The sulfur in garlic, which gives it its distinctive aroma, reduces bad cholesterol, lowers blood pressure, and decreases the risk of stomach and colon cancer. One head of garlic contains 4 calories, 0g fat, and 0g carbohydrates.

Rainbow beans.

Half a serving of beans contains 25% of the body’s daily requirement of folate (folic acid), which reduces the risk of heart disease and birth defects. Half a serving contains 103 calories, 1 gram of fat, and 6 grams of fiber.