40 foods to take care of yourself. From A to Z

Your food is your medicine. A varied and well-balanced diet is the basis of good health. Your shopping basket should regularly include fruits, legumes, nuts and cereals. These are some of the essentials:
  1. Apple: As the saying goes, “An apple a day keeps the doctor away”. It is a really rich fruit in soluble fiber —pectin—, ideal for regulating intestinal function. It is known as “the queen of fruits”.
  2. Apricot: It stands out for its beta-carotene content, which, in our bodies, are transformed into vitamin A, necessary for skin, mucous membranes and eye health. Moreover, it has a great antioxidant capacity, helps prevent degenerative diseases, and improves the immune system.
  3. Aronia: These small black fruits stand out for being the berry with the highest amount of total phenolic compounds accumulated. They help eliminate free radicals and stimulate the formation of antioxidant enzymes. Aronia berries are also noted for their cardioprotective action.
  4. Artichoke: It contains cynarine, a substance that enhances liver function and helps with its proper depurative function. It is also diuretic and digestive.
  5. Banana: It is nutritive and energetic. Among other minerals, it contains zinc, an antioxidant that improves cellular renovation and tones the skin. Moreover, it is rich in potassium and regulates the balance of body fluid.
  6. Bitter dark chocolate: Due to its flavonoid content, it is a powerful antioxidant and helps slow down the aging process, since it stops the action of free radicals. A small portion every day will help you face the stress hormone.
  7. Black cumin: Not only is it known as a special food for its aromatic properties but also because it is a source of fiber, antioxidants and trace elements.
  8. Black grapes: The skin and seeds of this fruit stand out for their content of tannins, anthocyanidins, flavonoids and resveratrol. This latter, which is a great antioxidant, helps regulate aging and contributes to the prevention of degenerative diseases. It has a beneficial effect on our cardiovascular system and helps regulate blood pressure.
  9. Broccoli: This cruciferous stands out for its high supply of vitamins, minerals and trace elements. Moreover, it is a natural source of chlorophyll. However, it stands out mainly for being one of the foods with the highest sulforaphane contents, an antioxidant that, unlike others such as vitamin C or beta-carotenes which work directly neutralizing free radicals, activates liver detoxification enzymes, so its effect is longer lasting.
  10. Cabbage: It is source of choline, which is essential for memory.
  11. Canary grass: This cereal stands out for its high protein and fiber content. It contributes to maintaining cholesterol and sugar levels in our bodies. It is a good diuretic and depurative.
  12. Carrot: It stands out from other vegetables for its high beta-carotene content, which is transformed into vitamin A inside our bodies. It helps repair tissues and has photoprotective properties.
  13. Chard: It is the vegetable that has the greatest amount of water and is one of the richest vegetables in vitamins A and K. It is also rich in minerals such as iron, potassium and magnesium. It stands out for its diuretic properties.
  14. Chia seeds: It is the greatest vegetable source of omega-3 acids. Its mucilages make it an important source of soluble fiber.
  15. Cherry: It is a diuretic and depurative food that has an important antioxidant action. It is light and utterly satiating.
  16. Citrus fruits: Oranges, mandarins and lemons, due to their Vitamin C content, are beneficial in cases of flu and colds.
  17. Cucumber: It is an ideal option to accompany your salads. Taken raw, it provides potassium, vitamins C and E, and fiber, among other nutrients. In addition, it is ideal for good digestion and skin care.
  18. Currant: It has a high vitamin C content. Thanks to some of its components, such as flavonoids and anthocyanosides, that perform a protective action on blood vessel walls, it is recommended for varicose veins and hemorrhoids.
  19. Flax seeds: As they contain fiber and mucilages, they improve gastrointestinal transit and digestive processes. They have antioxidant and anti-inflammatory actions and help protect cardiovascular health.
  20. Garlic: When taken raw, it is a powerful natural antibiotic that helps eliminate harmful bacteria from the intestine. It is beneficial for our hearts, helps reduce cholesterol, and regulates blood pressure and glucose levels.
  21. Legumes: They are a source of vegetable protein and minerals, especially iron and magnesium.
  22. Lettuce: Lettuce contains beta-carotene and zeaxanthin, and helps with vision. Moreover, it has diuretic properties due to its wealth of potassium.
  23. Mango: Due to its important content of vitamins A, E and C, and its antioxidant action, it prevents cellular aging. It is digestive and low in fat.
  24. Nuts: With minerals and coenzyme Q10. They help to recover energy and potentiate mental activity. A handful of hazelnuts a day is one of the best sources of vitamin E for our body and will help us nourish the skin and protect ourselves from sunlight.
  25. Oat: It improves gut health and helps control cholesterol. It provides proteins, hydrates and vitamins, and helps strengthen muscles.
  26. Oily fish: Tuna, anchovies, mackerel, sardines... are one of the main sources of omega-3 acids, that avoid skin premature aging.
  27. Olive oil: It is the most important source of monounsaturated fatty acids and provides vitamin E, making it an excellent alternative to tackle premature aging and protect ourselves against oxidative stress. It strengthens our hearts and helps us take care of our skin.
  28. Pear: It has diuretic, depurative and mild laxative effects.
  29. Pineapple: With vitamins, minerals, and the bromelain enzyme, which helps in digestion.
  30. Plum: Due to its fiber content, it facilitates intestinal transit, and thanks to a compound called pectin present in soluble fiber, it helps to normalize cholesterol levels, since it inhibits its absorption in our bodies.
  31. Pomegranate: It stands out for its content in punicalagins, that have the ability to scavenge free radicals. In addition, pomegranate has modulating properties for the immune response and antiviral action.
  32. Pumpkin seeds: They provide a remarkable amount of zinc. When there is a lack of this substance, our immune response can be affected. Moreover, it is an important vegetable source of proteins.
  33. Spinach: Rich in iron and calcium, they contribute to maintaining muscle fibers in good conditions.
  34. Tofu: It is soy-based, one of the legumes with the highest protein content. That fact makes it an ideal substitute for meat. Moreover, it is low in saturated fats and a lower intake of these contributes to maintaining normal cholesterol levels.
  35. Tomato: It has antioxidant properties due to its high lycopene concentration. It also helps prevent cardiovascular diseases.
  36. Turmeric: Curcuminoids stand out in this root, which is highly used in cuisine as the main ingredient of curry. They are pigments that give it the golden orange color and are responsible for a huge part of its benefits. Curcumin stands out for its properties to neutralize free radicals. Turmeric is also known for its anti-inflammatory action.
  37. Watermelon: One of the most appetizing fruits in summer, watermelon is 92% water. It is also rich in vitamins A, B6 and C. Ideal to get moisturized skin and strengthen defenses. It contains citrulline, which enhances heart and muscular function.
  38. Wheat germ: It is rich in proteins, magnesium and vitamins B and E. It contributes to reducing fatigue, so it is highly recommendable in athletes’ diets.
  39. Whole-grain cereals: It has been shown that there is a reverse relationship between their intake and the levels of peripheral markers of inflammation.
  40. Yogurt or kefir: With probiotic ferments that help to maintain the balance of intestinal flora.
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