9 Healthy and Fit Foods

Put these healthy and fit foods on your table regularly and this will ensure your vitality and longevity. These foods have many advantages – prevent serious diseases such as diabetes, cancer and heart problems; enhance the immune system; protect and smooth the skin; help weight loss or maintaining weight in norm.

If most of them are already in your daily menu – well done! If not, think again – it may be time to include them!

1. Eggs

Egg yolks are the source of a large number of basic and but hard nutrients in other foods such as choline, which decreases the risk of breast cancer (one egg yolk provides 25% of the required daily dose), and antioxidants that protect against macular degeneration and caratacts. Although many people avoid eating whole eggs because they are associated with higher risk of heart diseases, actually there is evidence that for most people these poultry products are not harmful, but even useful.

People with heart disease should limit egg yolks to two a week, others can eat a whole egg a day. According to studies, eating an egg a day will not increase the risk of heart disease and stroke. Make your omelets with whole egg and two egg whites. If you wish to limit the cholesterol intake – limit its consumption from other foods.

2. Yogurt

It is a great source of calcium and rich in beneficial bacteria that stimulate the immune system and support the work of the stomach and intestines. It contains protein, and according to statistics, 25% of women over age of 40 do not get enough protein. Pick fat free yogurts as they have about 90 calories and 15 gr. of protein in 150 grams of yogurt.

3. Skim milk

Yes, it is useful! It has been found that calcium not only strengthens bones, but also fights fat. A recent study shows that obese women who followed the low calorie and rich in calcium diet have lowered to 70% more weight than those who were not taking enough calcium. Vitamin D not only allows the body to absorb calcium, but sufficient levels of vitamin D in the body reduces the risk of heart diseases, prevent certain cancers, soothe back pain and even helps against depression. Unfortunately most people do not take the recommended doses of 1,000 IU per day.

A little milk in your morning coffee is unable to provide the necessary calcium and vitamin D. The alternative is a breakfast cereal made with milk instead of water or a glass of milk for breakfast.

4. Salmon

Salmon is one of the most important foods in the Healthy and Fit Goods list. It is a rich source of vitamin D, and is one of the best omega-3 fatty acids. These key fatty acids have a wide range of proven health benefits – from reducing the risk of heart disease to skin smoothing and helping weight loss, enhance mood and reduce the negative effects of arthritis. Insufficient intake of omega-3 fatty acids may be at the root of serious health problems like heart disease, obesity and cancer.

Omega-3 fatty acids slow the digestion, which creates a longer satiety – reduces the quantity of calorie intake.

5. Lean beef

Lean beef without fat is one of the best sources of iron. Too low iron levels in your body can cause anemia. Even just 30 grams of beef a day will make a big difference in the body’s ability to absorb iron. Beef is rich in zinc (even minimal deficiency of it can damage the brain) and vitamins B, which helps the body convert food into energy.

If possible, eat beef from animals fed with grass. Their meat compared to animals fed with other food contains twice as much vitamin E – a powerful antioxidant that stimulates the brain. This type of beef is rich in omega-3 fatty acid. But since this meat is low in fats, it can be tough to eat – so marinate it and cook moderately.

6. Beans

It is hard to imagine a more healthier food than beans. A cup of cooked beans provides 17 grams of fibers. It is rich in proteins and other key nutrients, including calcium, potassium and magnesium. Studies have linked the beans with reduced risk of heart disease, type 2 diabetes, high blood pressure, breast cancer and colon cancer.

The latest dietary advice recommends consuming at least 3 cups of beans a week – three times more than the amount we normally accept. Stock up on all varieties – white, black beans, etc. Use them in salads, fill roasted potatoes with them or make a paste sandwich spreads.

7. Nuts

According to studies 50 grams of nuts per day lower the risk of diabetes and heart diseases. Walnuts are especially rich in omega-3 fatty acid. Hazelnuts contain arginine – an amino acid that lowers blood pressure. 30 grams of Almonds contain as much good nutrients for the heart as a cup of green tea or a 1/2 cup steamed broccoli. Almonds also help to lower cholesterol.

The key, however, is moderate consumption because nuts have lots of calories. Keep a jar of crushed nuts in the refrigerator and sprinkle 1 tablespoon of them on cereal breakfast, salad, yogurt. Or eat 30 grams of nuts between your meals every day.

8. Green beans and tofu

Foods such as tofu, soy milk and green beans help in the fight against heart disease when eaten instead of fatty meats and cheeses because they sharply reduce the intake of saturated fats. Soy also contains heart-healthy polyunsaturated fats, a good amount of fibers and important vitamins.

Soy isoflavones (plant estrogens) help in the prevention of breast cancer. The rule is to eat foods with whole soybeans instead of processed for example chips made from soybean powder. Nutritional supplements with soy do contain high and therefore potentially dangerous levels of isoflavones, if not taken in moderation.

9. Oatmeal

Oatmels is indeed included in the top Healthy and Fit Foods List and there is a good reason for this. Oats are rich in fibers and oatmeal are far more useful than researchers have thought 10 years ago. According to a new study, oats reduce the risk of diabetes type 2. 4316 men and women were monitored for 10 years and the results showed that 61% of people who consume the most fiber from cereals, develop diabetes second type rarely.

To experience the benefits eat half a bowl of oatmeale a day – possibly unsweetened. Sprinkle them with a different combination of fruits, yogurt and nuts.

There are hundreds of Healthy and Fit foods available on the market. We will continue discussing the benefits of these healthy foods as what we eat is what makes us stronger, healthier and more happy.