The 50 healthiest foods in history

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In times of stress and fast food, and now that summer has arrived, caring touches with a balanced diet. Eating well is not sacrificed. From fruits such as oranges and fish such as tuna until chocolate and shrimp. This is a guide to what anyone should miss him or her desk or in your stomach to live longer.

1 Kiwi

Explosion of color, flavor and life. They, the Kiwis are well. It is a shot of vitamin C (almost double orange) and antioxidants. The hairy fruit helps the body defend itself against external aggression. It's a keeper. This is useful for weight loss diets. This is coupled with the fiber hides and folic acid, especially good for women during pregnancy, growth-age children and the elderly. And a lot of water makes summer fruit.

2 Nut

It seems timid to withdraw into a shell, but it's facade: revolutionizes the heart. A daily serving helps improve metabolic syndrome, ie, reduce belly fat, cholesterol and balance blood pressure, in addition to glucose levels. Eye: not because you have to spend a lot of calories.

3 Canella

From China to the world. Of that country comes this spice, the rest of the world long ago discovered both desserts and savory dishes. It helps metabolize glucose, which is important for diabetes.

4 Water

"It is essential for life. Keeps blood pressure, nourishes the cells, operates kidney and removes waste products. It is the basis of body fluids such as urine or blood. Contrary to what is usually always recommended, the exact amount for each person depends on circumstances such as metabolism or if you live in a hot site or not. Anyway, one to two gallons of water is reasonable. If we do not drink so our body needs, we will skin . dry and can develop kidney stones Drink plenty of water is not good.. can cause kidney overload and retain fluids is also essential to ingest the water through foods like fruits, vegetables, legumes and cereals In this way we can maintain our weight. "

5 Pasta

"I train fighters and fencing have to ensure energy for many hours of training and competition. Therefore it is very important the pasta, which is released slowly throughout the day. It is also recommended for people who carry out an effort daily mind in this logic of work in which we are installed. Carbohydrates should make up 50% of the diet in a normal person. You can tell that promotes obesity, but the truth is that is digested very easily. A suggestion, not produce it with tomato and bacon and cream, which is too caloric. "

6 Apple

Is the fruit of sin? Or if Adam and Eve. A big mistake would not take it. Its flavonoids and quercetin have excellent antioxidant properties and preventing diseases, including some cancers. Much of the apple is water, but she is not satisfied with that: sweet and healthy, provides sugars and fiber. And no peeling. So that its benefits reach the body must be eaten with skin, after washing, though, because they may contain pesticide residues.

7 Potato

What would the world be without it? Christopher Columbus was right to bring it to Europe from America. It brings a lot of energy because the carbohydrates, especially starches, and plays an important role in situations of malnutrition and poverty.

8 Orange and tangerine

They are a snack and not fattening. The Star nutrient is vitamin C. A medium orange juice or a glass covers virtually daily 60 milligrams of vitamin an adult. And its antioxidant power repels cancer cells.

9 Green Asparagus

Those green shoots almost practice magic: low calorie and high in fiber, minerals (potassium, calcium, magnesium ??) and vitamin E. On top, they are rich. For who resists a good scrambled?

10 Milk

It is varnish bones, which protects calcium. The most common bone disease is osteoporosis, which must be prevented from childhood, a crucial point in life. Hence, children have to take three to four dairy units every day. And then, in women during menopause it is fundamental.

11 Yogurt

Oh, lactose, that headache for almost 30% of the population. If you have milk intolerance must resort to dairy products. Its nutritional value is very similar to that of milk, but the taste and consistency give own personality. Therefore, protecting the intestinal flora, preventing diarrhea and infections. There is to say that do not like: no flavors to give and take.

12 Spices

Asia's grown and now there is no corner of the world that do not use in your kitchen. In ancient times its importance was such that they attributed magical and curative properties, aphrodisiac. Used wisely, recipes enrich and enhance the flavors. Spicy are irritating to the gastric mucosa, so little to be employed. Parsley is one of the most used and provides vitamin C and minerals. Another advantage of spices: his long life.

3 Egg

Popular food like few others. The chicken egg is one of the most common products of the human diet. The clear consists of proteins of high biological value. The yolk is rich in saturated fat, cholesterol, lecithin and lutein. Advantages: affordable price. Drawback: the bacteria that are exposed, which may favor, if their preparation is not careful, salmonellosis or diarrhea. So the motto is: I egg well done, well done, well fried.

14 Lettuce

What to eat? If no time or inclination to cook a dish, here is the redeeming lettuce. A salad and all sorted. It provides few calories and therefore is used in weight loss diets. Fiber and minerals (especially potassium) still give you healthier points. And in summer, in sweltering heat, fresh lettuce is always welcome.

15 Tomato

This chubby good colors can not miss in the fridge. Attention men: one study has shown that eating tomatoes reduces the risk of prostate cancer by 35%. The benefits are even greater when consumed in the form of tomato sauce at least twice a week. However, it is essential to consume raw as it retains all its nutrients. Populations with diets high in vegetables decrease the risk of cardiovascular disease.

16 Green Bean

The vegetable par excellence. And why? By carbohydrates, a small amount of protein, fiber, potassium, magnesium, vitamin C and beta carotene, among other nutrients. They are the ones that make it healthy and put tone the body. In addition, beans provide less than 30 calories per 100 grams. And yes, you can garnish with other foods. So you cannot tell him no.

17 Coffee

It is one of the oldest beverages in history. Coffee have been attributed magical and religious qualities. Today remains a religion for many people. Yes, the active caffeine, stimulates, enhances memory and increases performance in reasoning tasks. Some studies show that coffee drinkers have a lower risk of Parkinson's or Alzheimer's. Snack, you know what to take.

18 Tea

Asian culture has at tea on a pedestal. The rest of the balloon, also. It is one of the most consumed beverages, over coffee and wine. And that? Stimulates heart rate, prevents diseases of the nervous system and Alzheimer's. A cup?

19 Cocoa

An excuse to take chocolate: blood pressure benefits. The effect is similar to that achieved some drugs against hypertension. A sweet never bitter anyone, but we must not overdo it, because fat.

20 Sweetener

The sweet preference is given since childhood. Low-calorie sweeteners provide food taste similar to sugar. Light are used in many products and may consume diabetics.

21 Almendra

Small, tasty, addictive. It is recommended for its unsaturated fat, suitable for controlling cholesterol. As in the rest of nuts, the only problem is the high energy power. You have to stay with the good: the fiber.

22 Iodized salt

Avoid iodine deficiency, which in Spain, as in most European countries suffer schoolchildren and pregnant women. Salt can prevent stunting and enhance intellectual development.

23 Carrot

This orange, which does not go unnoticed, also work a miracle: beta-carotene, after being absorbed in our body, it is converted into vitamin A, or retinol, essential for vision, skin and mucous membranes. Also it contains carbohydrates and fiber.

24 Pollo

In this meat is seldom averse. Like children and the elderly. It can be prepared in many dishes. Even glad salads. However, chicken greatness lies not in its taste, but in their protein of high biological value, vitamins A, B6, B12, iron, phosphorus ?? Health, in this case, has wings.

25 Pea

The Lilliputian kitchen is not a vegetable, as it is sometimes called, but a legume. So, by starch and vegetable proteins, it has a high energy value. The fat content, compared to other nutrients, is not relevant. The scrambled and stews call peas, and they adapt without any complex. You can only blame them a small drawback: the amount of fiber can cause gases are produced and which are indigestible.

26 Artichoke

"It is a very noble vegetable is only one drawback:. Not easy pairing with wine that metallic aftertaste To his credit I must say that brings fiber prevents cholesterol and triglycerides, is anti-inflammatory, diuretic and low tension. blood. Not to mention that is rich in minerals and vitamins B. A little treasure. Why cook? Only cooked. When they are boiled should be left to cool and keep in the water, so they do not dry out. sauteed in garlic Virgin olive oil, a tablespoon of flour, the water and voila !, we have a very good sauce. And light. Then, bits of ham and run. "

27 Pineapple

This exotic tropical fruit is surly outside and tender inside. Your amount of water (over 75%) makes it ideal for summer. Almost no fat and protein. Some observations: the party with more fiber is the center, the pineapple juice lacks the fiber and pineapple in syrup has many sugars.

28 Blue Fish

"I'll take oily fish, and more specifically, with tuna. Store in meat proteins of high biological value, ie, these proteins generate more proteins and synthesize muscles, hormones and new cells. The tuna also provides fat with much nutritional value (omega 3) which promote blood circulation, lower triglycerides, improve cholesterol and make us live many years. Tuna is versatile and can be kept preserved. I would not recommend that consume fried itself It is already quite fatty. The Sea King is the tuna trap of Cadiz, a fish has fed to the Roman Empire. "

29 Serrano ham

It is cured meat, salted and dried, although most people do not cares when swallows a slice after another. The infiltrated fat can lead to think that its calorific value is very high. Nope. It is clearly lower than other meats. Ham has monounsaturated oleic acid (the olive oil) and is a source of protein. An Iberian gem. One of the greatest ambassadors of Spain.

30 Garlic

Garlic is good, says popular culture, and in Spain is cast almost any dish. Studies show that protects against some cancers. The benefits of garlic are attributed to allicin, a compound that uses nature to protect this crop of insects, fungi and bacteria. Intelligent.

31 Onion

Historical note: in some Egyptian papyri appears as indispensable food for the slaves who built the pyramids. Today we know that quercetin protects cells. Onion cooking destroys nutrients, so always be eaten raw.

32 Pepper

Green, I love green salads and stews. Has low calorific value, they are a good source of vitamin B and C and antioxidants. The negative note can put people with stomach problems, as it can be indigestible.

33 Zucchini

Water is life: it is the substance that contains more. Carbohydrates and a moderate portion of fiber are also present. Really a vegetable.

34 Red fruits

Heat causes reappear. In spring, strawberries and raspberries put colorful after winter days. Summer brings cherries and pillories. These fruits can consume those who are on a diet. They are antioxidants, low in calories, fiber and laxative and diuretic properties. In addition, they strengthen the defenses. Something better for a fireproof vacation?

35 Tibetan Goji Berries

"This is a new product, although it is known from ancient times It looks at how the cayenne pepper But are like little dried cherries from Tibet provide many nutrients... Vitamin C, with a higher concentration than any other fruit known ; vitamins A, B1, B2, B6 and E. This fruit is already a reference for its powerful antioxidants Thanks to the synergies of all these nutrients, Goji berries strengthen our immune system, caring heart, liver and kidneys. , improve eyesight, regulate appetite and sleep. For something called happy berries. They are all the rage among foodies ".

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36 virgin olive oil

"This is a vindication of the Mediterranean diet. In the antioxidants vitamin E and polyphenols group is the secret. Monounsaturated fat prevents atherosclerosis, does not raise bad cholesterol (LDL) and clean the arteries. Have recently been discovered benefits in brain development: delayed dementia and memory increases crude Taking it on toast, is when more vitamins provides "..

Susana Monereo Council, chief of endocrinology at the University Hospital of Getafe

37 Mushrooms

The mushroom is the most widespread race. These fungi have substances with effect of dietary fiber. They contain triterpenoids, which are being investigated as potential fighters against tumors. Mind you, there are poisonous mushrooms.

Red wine 38

"I suggest numerous studies.?.. Moderate consumption of red wine is beneficial and why if alcohol by policenoles, found in grapes and during fermentation pass the wine thus becomes antioxidant Lowers Cholesterol bad, increases good and prevents premature aging because it protects the cells, prevents tumors, colds and heart disease. The best red is handmade. A daily cup is a reasonable measure to a product that enhances the flavor of foods and is also an element social. All that affects pleasure. And pleasure, we all know, is also health. "

39 Broccoli

This unusual lady mop nourishes and not fattening. Optimal diet. Broccoli is to take up arms: is attributed a capacity of protection against some types of tumors. Antioxidants and phytochemicals increase the activity of certain enzymes whose function is to block or remove the push of carcinogens.

40 Soy

"Proof:. Has been the supply of Asian people His protein provides no negative values ​​of animal proteins, such as excess fat, cholesterol, hormones, dyes, preservatives ?? The essential amino acids of soy affecting the entire decreases in women because of hormonal decompensation already know. Asian people do not know menopause Soy may take as tofu (the equivalent of our bread), drinks included and the lead as sprouts for. dissolve it in salads, stews, vegetables ??. "

41 Rice

"It's the wild food in our society. We tend to like everyone. Even children as picky, make it ugly. It is at the base of the food pyramid and is the livelihood of many cultures. Rice It provides protein, which serve to build tissue in the body. It also contains vitamins, minerals and carbohydrates, which provide energy. You could consume a ration of rice daily and would be very healthy. It is best that there are plenty of ways presentation, so we can never get bored of consuming it. A good idea is to eat it with vegetables. Rice with vegetables is also a particularly good dish because the combination of the two products enriches the nutritional values ​​of both. "

42 Lentils

Resist and resist. Legumes have played a key role for centuries. Its main features are its ease of maintenance and high nutritional value. They contain a lot of proteins (20 to 22 grams per 100 feed). So ever it has been called as the meat of the poor. It is a simple dish to prepare and reminiscent of grandmothers. Or not?

43 White Beans

Note the formula: legumes are easy to grow, very demanding in terms of climate and soil and improve soil fertility. The result is that the white beans are inexpensive and easy to care. The cause of which has been one of the basic dishes of the population in times of scarcity. Give enough energy and iron. Spoon stews are left for the winter. In summer, fresh salads.

44 Vinegar

Another centenary food. It is the product of fermentation of different fruit juices. Its caloric value is low and also make salads bursting in flavor. You can reduce the high burden of carbohydrates in a meal that includes foods like rice or potato; vinegar and regulatory capacity.

45 Spinach

The terror of children is a misunderstood good-natured. Spinach withstand freezing very well and has fiber, vitamins, minerals and small amounts of calcium and iron. You'll never be afraid?

46 Whitefish

The sea birds of the table meet. Its omega-3 fatty acids are strong because heart attacks away. They should be consumed at least twice a week.

47 Prawns

They take pride in themselves between his family seafood. Why? They are cheaper than other relatives. Prawns keep quality protein and are relatively low in energy. They help with phosphorus and iodine. If you cook with salt, can raise blood pressure. Tip: you aliñarlas with lemon, spicy and aromatic spices. And then there are the cousins ​​of the prawns, shrimp, they have more vitamins and eaten as pipes.

48 Mussels

Cheap and available all year on the market. Mr. mussel highlights for its protein and low fat. Caution: if diarrhea can transmit raw or undercooked consumed. A recipe, steamed.

49 sourdough bread

"The bread industry has become. You buy a bar and see how you have removed the fiber so that it is white and fine. They put preservatives for the dough to rise soon, and flour is so processed that have disappeared vitamins . I advise bread leavening, it can develop anyone in your house how:.. mix flour and water and let stand 24 hours, then we will see who has fermented and mix it with more flour and nuts This bread improves the digestive system, prevent heart disease, lower cholesterol and cleans the blood. It's like bread before. "

50 Corn

All American continent will have an unbridled faith for centuries. American films popularized, and Spanish homes consume in salads, but should not be limited only to this dish. It gives more of himself. This vegetable known for carbohydrates. It does not provide large amounts of vitamins, but is basic for celiacs because it contains no gluten. For them, it is yellow reinforcement.