April 17, 2024

The 7 healthiest foods for a balanced diet

A healthy diet means a balanced diet, with which you take all the essential nutrients. Three quarters of the food is divided between fruits and vegetables.

The diet may also contain animal parts, but only very little.

There are many lists of healthy foods circulating on the Internet. A very detailed list with 209 healthy foods we have in the health magazine of GesundeListe.de found and take of it today the 7 healthiest foods more exactly under the magnifying glass.

The 7 healthiest foods

  • Broccoli
  • Apples
  • Kale
  • Linseed
  • Walnuts
  • Avocados
  • Tomatoes

Broccoli – the healthy vegetable

Broccoli is very low in calories with 34 kilocalories per 100 grams. It contains three grams of protein and 2.5 grams of fiber.

The vegetable is ideal to cover the daily requirement of vitamin C, because already 60 grams are sufficient. 100 grams of broccoli contain as much vitamin K, folic acid and potassium as you need for your daily needs.

The vegetables must not be cooked too softly, otherwise the ingredients will suffer.

The consumption of broccoli is also said to have a positive effect on health. Because an enzyme contained in the vegetable converts the phytochemicals into mustard oil, which has an effect that reduces inflammation.

Apples – healthy all round

An apple has an average of 57 kilocalories. It contains 2.0 grams of fiber, 15 milligrams of vitamin C and 120 milligrams of potassium.

Do not peel the apple before you eat it, because the ingredients are just sitting in the skin.

Apples also contain secondary plant compounds that have an antioxidant effect and protect against a heart attack. The pectin contributes to this and promotes digestion.

When buying apples, also pay attention to the origin, because by choosing fruit from your own region you support the environment, because the fruit is not so long on the road until you buy it.

Kale – the classic

Kale has become a real trend in the meantime. While it was almost always prepared hearty in the past, it now tastes great prepared in various ways, which also includes the smoothie.

Plan on about a kilogram of fresh kale for two servings, because it breaks down a lot when cooked.

As a salad, you can either briefly steam this type of cabbage or process it raw.

The winter vegetable is available fresh, but also in jars or frozen. The vegetable is so popular because it contains a lot of vitamin A and C, but also minerals such as iron, potassium and magnesium. The mustard oils are said to have a preventive effect against cancer.

Linseed – and its special effect

25 percent of flaxseed is dietary fiber. They have a positive effect on blood sugar levels and stimulate the flow of saliva.

In addition, the cholesterol level and the cardiovascular system benefit from the dietary fibers. To include flaxseed in the diet, the ground form is more tolerable.

Whole flax seeds are an old home remedy to stimulate digestion. In this context, it is important to drink plenty of fluids.

Linseed is used for baking bread, linseed oil is extracted from the seeds. The oil contains two important acids, the omega-3 fatty acid and the omega-6 fatty acid. They are good for the brain, blood pressure and inflammation in the body.

Walnuts – harvest in the fall

Walnuts are harvested in Germany in the fall, but because the nuts are also imported, they are commercially available throughout the year.

Walnuts are rich in calories because they contain a lot of fat. But there are also vitamins E and B in the nuts. Potassium, zinc, magnesium, iron and calcium are other ingredients.

This is also the reason why eating walnuts has a positive effect on cardiovascular diseases, as well as blood lipid levels.

Therefore, eat a few walnuts in between meals, as you are doing something for your health.

Alternatively, salads can be prepared with these nuts, they are also good for baking.

Avocados – are on the menu

Avocados are rich in fat, they contain fiber as well as iron, phosphate and calcium.

The fatty acids contained in the avocado ensure that the good cholesterol in the body increases. It also promotes the formation of serotonin.

Avocado can be prepared in different ways – it is already known as a dip, but it is used by vegans to replace butter or eggs.

It is suitable as a topping on a slice of bread or as a filling for sushi. It is important not to cook the fruit or it will lose its flavor.

The avocado is available all year round, it comes for example from Spain, Mexico or South Africa. It is advisable to buy the avocado firm and unripe, and then let it ripen at home.

Tomatoes – use in a varied way

Tomato is used for preparing a wide variety of dishes both raw and cooked. It is suitable for a soup, a salad, pizza or as a tasty tomato sauce.

Popular ways of processing them are ketchup, tomato juice and tomato paste. Tomatoes contain vitamin C, potassium as well as secondary plant compounds.

The red color is due to the carotenoid lycopene, which is mainly found in the skin.

Especially unripe tomatoes contain the substance solanine, which is toxic for humans. That is why it is advisable to eat only ripe tomatoes.

Buy tomatoes from the region, because they have a shorter transport route, in this way you help to protect the climate.