Curious healthy facts

• Peanuts are rich in antioxidants that protect cells from damage associated with heart disease. This kind of nuts contain high levels of protein and "good" fats.

• Antioxidants are natural substances in plants that protect the body from free radical. Red and orange fruits are very high in antioxidants.

 The following substances have proven antioxidant for the body:

• Retinol (Vitamin A or beta-carotene) - carrots, broccoli, squash, tomatoes, potatoes, cabbage, melons, peaches, apricots.

• Vitamin C - citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, cabbage, tomatoes.

• Vitamin E - wheat germ, nuts, seeds, green vegetables, vegetable and fish oil.

• Selenium - fish, shellfish, red meat, nuts, eggs, chicken and garlic.

•  Grapefruit is extremely beneficial to the body. It is an invaluable source of vitamin C. Packed with vitamins, low in calories. Grapefruit contains: fruit water - 82-86% sugar - up to 10% fructose - 4% glucose -6%.

 There is a theory according to which must be eating called by "Principle of traffic lights." 

•   Red (wild strawberry, raspberry, tomato, hips) are rich in flavonoids, which prevent fat accumulation.

•   Yellow (carrot, apricot, yellow pepper) fruits and vegetables are rich in carotene, which fights free radicals.

•   Green leafy vegetables (lettuce, green beans, broccoli) contain a plant pigment that regenerates cells.

•  The carrot has excellent taste and nutritional value, dietary and medicinal properties. Not accidentally, he ranks among the most valuable vegetables in the kitchen of many nations. Carrots contain a lot of sugars, minerals and vitamins, especially vitamin A (about 6 times more vitamin A than tomatoes). Daily need of vitamin A man can be secured only by a carrot, around 100g.

•  Food products containing fibers are particularly beneficial for health. Two types of fiber: soluble and insoluble. Soluble improve the absorption of food, "then" the level of blood sugar, blood vessels cleaned of bad cholesterol. Contained in oatmeal, cereal, legume products, apples, bananas, carrots and red beets. Insoluble fiber help clear the body of accumulated toxins and dietary fiber in the digestive system and normalize her work. They make up the crust of many fruits and vegetables, but most are in legumes and whole grains. Both are invaluable help on the road to salvation and elegant figure of excess weight.

•  Not only bones and teeth need calcium, and heart (for normal operation), blood, and every nerve and muscle cells in the body (to function properly). Dairy products are a major source of calcium.

•  Vitamin B2 breaks down fats and proteins. A day and 1-2 mg of it. So you do not miss, do not rob yourself of eggs, meat and dairy products.

•  The daily need for vitamin A can be covered with 40 g carrots, 110 g spinach or 130 g oil. There is the pumpkin. Deficiency of this vitamin can occur if you do not eat dairy products or leafy vegetables. 

•  Vitamin C is a leader in the formation of connective tissue. Without it, the body can not absorb hematopoietic elements folic acid and iron. The daily dose should not be less than 60 mg. There is 20g Kiwi, 30g currants, 40g pepper, 50g cabbage, 100 g oranges, 400 g cooked unpeeled potatoes. Pregnant women need 80 mg and women who are breastfeeding, and smokers - 100 mg.

•  Fats are mandatory ingredient of food. Energetical equivalent to 1 gram of fat equals 37,7 kJ (9 kcal). Nutritional fats are the only suppliers of indispensable fatty acids with important membrane functions and act as solvents and carriers of fat-soluble vitamins A, D, E and K. 

•  Selenium is an antioxidant that is involved in the reduction of free radicals released when the body processes. This oligoelement, like other antioxidants, "destroy" excess free radicals formed by processes in the body. The required daily amount of selenium is 60 mcg for adults. Most of this element is contained in seafood, mustard, chicken and eggs. Recent studies have shown that selenium reduces the risk of cardiovascular disease and cancer.

Foods which need to eat every day

 Spinach
This dark green vegetable is rich in omega-3 fatty acids and folic acid, which help in reducing the risk of cardio - vascular disease, stroke and osteoporosis.
Bonus: Folic acid increases blood flow in the - deep "regions" that prevents age-related sexual problems.
And spinach is packed with lutein, which is good for eyesight.
Dose: 1 cup fresh spinach or 1/2 cup cooked per day.

 Yogurt
It has over 2,000 health benefits. Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in the body. This helps to boost the immune system and protect against cancer.

 Tomatoes
There are two things you need to know about tomatoes: Red are the best - because they are filled with more of the antioxidant lycopene. And tomatoes are so good as fresh because it is - easy for the body to absorb the lycopene. Studies show that a diet rich in lycopene can reduce the risk of diseases of the bladder, lung, prostate, skin and stomach cancer and reduces the risk of coronary heart disease. Strive for 22 mg. lycopene day, which is about eight red tomatoes and glass of tomato juice.

 Carrots
These orange vegetables are packed with carotenoids: fat - soluble compounds that are associated with a reduction of a wide range of diseases (cancer, inflammatory diseases such as asthma, etc.).
Dose: 1/2 cup per day.

 Blueberries
Contain many antioxidants, more than any other fruit. Because they have a weapon against prevention of tumors, diabetes and dementia. Studies show that blueberries, which are rich in fiber and vitamins A and C, also work well against cardio - vascular diseases.
Dose: 1 cup fresh blueberries a day or 1/2 cup frozen or dried.

 Black beans
All types of legumes are good for your heart, but none can boost your brain power with the black beans. This is because it is rich in anthocyanins these are antioxidant compounds that improve brain function. Daily portion of 1/2- cup provides 8 grams of protein and 7.5 grams fiber. It is also low in calories and no saturated fat.

 Walnuts
Very good for the heart, walnuts have more omega-3 fatty acids than salmon, loaded with more anti-inflammatory polyphenols than red wine and 1/2 cup is enough to build muscle.
A serving of walnuts - about 1 ounce, or seven nuts is useful at any time, but - now as a snack after workout recovery.

 Oats
Oats are one of the most - healthy cereal known until now. Extremely rich in fiber, it is a natural fighter against cardio - vascular diseases. Yes, oats loaded with carbs, but the transformation into sugars is slowed by the fiber. In half a cup of oats has 10 grams of protein that gives muscle power.