10 secrets of healthy eating: the healthiest foods and how to prepare them

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The most useful products and the rules for their preparation.


Today only a lazy person is not talking about healthy eating. And no one needs to be convinced that “right” foods are good for health. When a person eats right, he feels great, he is happy and ready for achievements. In this review, there are “ten” products that are rightfully considered the most useful in the world and will certainly benefit the body. If, of course, you cook them correctly.


  1. Spinach

This nutrient-dense green superfood is readily available – fresh, frozen, or even canned. One of the healthiest foods on the planet is literally full of energy, but also very low in calories. It also provides the body with vitamin A, vitamin K and folic acid.

An example of a light, healthy meal: sauté onion and spinach and serve with an omelet.


  1. Black beans

Packed with healthy antioxidants, black beans digest slowly, keeping you feeling full for longer. These little beans are packed with calcium, protein, and fiber, and they just look great too.

An example of a light, healthy meal: Black beans are ideal for Mexican food. Burritos, nachos, tacos, etc.


  1. Walnuts

Walnuts have more antioxidants than any other nut, and are also full of vitamin E, plant-based serums, and healthy omega-3 fats.

An example of a light and healthy dish: just nuts … without anything superfluous. They are perfect for a snack.


  1. Beets

Seemingly modest and unremarkable, beets are very good for the brain and can lower blood pressure. And in general, it is often considered one of the healthiest foods on earth. The brightly colored root vegetable is packed with folate, magnesium and vitamin C.

An example of a light, healthy meal: Add grated beets to any salad.


  1. Avocado

Eating just one or two avocados per week will saturate your body with healthy monounsaturated fats, vitamin B6 and folate.

An example of a light, healthy meal: Spread the flesh of an avocado on toast, sprinkle with salt and a slice of pepper or cheese.


  1. Dark chocolate

According to recent research, chocolate contains more antioxidants than most fruit juices. Along with protecting the body from disease and helping to prevent heart disease, dark chocolate is a natural mood-boosting agent.

An example of a light, healthy meal: Eat this healthy food in moderation – just one or two bites a day to reap the full benefits of chocolate.


  1. Raspberries

Like most berries, raspberries are packed with antioxidants that will help maintain proper health and also prevent disease. Both fresh and frozen raspberries provide the body with vitamin C, calcium and iron.

An example of a light and healthy dish: use it for breakfast, stirring with yogurt or adding to porridge.


  1. Garlic

This pungent bulb has been used to prevent disease for centuries as it inhibits bacterial growth, lowers cholesterol and blood pressure, and has some pretty strong anti-inflammatory properties.

An example of an easy and healthy dish: you just need to crush the garlic, after which it can be added to many dishes. Garlic gives great taste to almost everything from sauces and curries to soups.


  1. Lemon

Often touted as the world’s healthiest food, lemons have strong anti-inflammatory properties and can inhibit the growth of cancer cells. They also have the same amount of vitamin C as oranges.

An example of a light, healthy meal: Add a slice of lemon to tea or water.


  1. Lentils

Last but not least, these healthy beans, high in fiber and protein, add great flavor and texture to any meal. Vegans and vegetarians are often fans of using lentils as a meat substitute in traditional recipes.