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:
- 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
- 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.
- 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
- Artichoke: It contains cynarine, a substance that
enhances liver function and helps with its proper depurative function. It
is also diuretic and digestive.
- 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.
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.
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.
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.
- 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
- Cabbage: It is source of choline, which is essential for memory.
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
- 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.
- 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.
seeds: It is the greatest
vegetable source of omega-3 acids. Its mucilages make it an important
source of soluble fiber.
- Cherry: It is a diuretic and depurative food that
has an important antioxidant action. It is light and utterly satiating.
fruits: Oranges, mandarins and
lemons, due to their Vitamin C content, are beneficial in cases of flu and
- 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.
- 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.
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.
- 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.
- Legumes: They are a source of vegetable protein and minerals,
especially iron and magnesium.
- Lettuce: Lettuce contains beta-carotene and
zeaxanthin, and helps with vision. Moreover, it has diuretic properties
due to its wealth of potassium.
- 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.
- 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.
- Oat: It improves gut health and helps control
cholesterol. It provides proteins, hydrates and vitamins, and helps
fish: Tuna, anchovies, mackerel, sardines... are one
of the main sources of omega-3 acids, that avoid skin premature aging.
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
- Pear: It has diuretic, depurative and mild
- Pineapple: With vitamins, minerals, and the bromelain
enzyme, which helps in digestion.
- 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.
- 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.
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.
- Spinach: Rich in iron and calcium, they contribute to
maintaining muscle fibers in good conditions.
- 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.
- Tomato: It has antioxidant properties due to its high
lycopene concentration. It also helps prevent cardiovascular diseases.
- 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
- 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.
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.
cereals: It has been shown that
there is a reverse relationship between their intake and the levels of
peripheral markers of inflammation.
- Yogurt or
kefir: With probiotic
ferments that help to maintain the balance of intestinal flora.