Food can completely rebuild not only the male body, as we wrote last time, but, of course, the female body as well. Just include five foods in your diet and voila! All men are at your feet! AiF.ru and Roskachestvo explain which products are enemies for girls and which can become true friends. Expert - Doctor of Medical Sciences, nutritionist, reflexologist Mariyat Mukhina. So...

Five healthy foods for women

1. Legumes - beans, asparagus, peas, soybeans. Legumes contain a lot of phytoestrogens - these are special plant substances that are similar in their biochemical structure to estrogens. They help maintain normal hormonal levels of a woman. The most important thing is that legumes, due to their phytoestrogens content, reduce the manifestation of climatic symptoms. At the same time, legumes contain lecithin, choline, vitamins B and E, microelements... They have a beneficial effect on both the skin and brain function. You should add legumes to your menu at least 2-3 times a week.

2. Cottage cheese- a source of essential milk proteins, vitamins and minerals. It is perfectly absorbed and has a beneficial effect on the skeletal system, teeth, blood vessels.... It is especially recommended for heart patients and hypertensive patients, and is used to prevent liver and kidney diseases, hypertension and age-related osteoporosis. Why is it important for women to eat cottage cheese? Because during menopause their calcium metabolism is disrupted and osteoporosis occurs. Taking cottage cheese 2-3 times a week will be a good prevention.

3. Carrots. It contains many vitamins that help maintain beauty and youth. The well-known tocopherol - vitamin E of youth - slows down the aging process, and is also indispensable during pregnancy. Phylloquinone - vitamin K - is involved in metabolism in bones and connective tissue, promotes the absorption of calcium, ensuring the interaction of calcium and vitamin D, which is very important for women in menopause. Beta-carotene, a precursor to the eye enzyme rhodopsin, is necessary for immunity and vision; for healthy gums and teeth - chewing fresh carrots, for excellent intestinal function - fiber. Plus, carrots remove cholesterol from the body.

4. Oatmeal. This is an ideal product for excellent digestion. It is only important to pay attention to classic oatmeal, which is cooked for a long time on the stove, and not quickly dissolved in a mug. Coarse oatmeal activates peristalsis, and therefore blood circulation in the pelvis, this is very useful for women. It is the classic oatmeal with water that removes toxins, and even lead, from the body! And in case of diabetes, oatmeal lowers blood sugar levels. Oatmeal biotin increases the body's protective functions and endurance. Oatmeal should be eaten at least 2 times a week.

5. Bananas. The main advantage of bananas is the huge amount of potassium they contain. The caloric content of bananas does not allow you to eat tons of them, but as an energy snack you can carry them with you even to a workout. This is an excellent antidepressant, a savior from toxins, a calmer for the stomach and esophagus. Bananas help prevent migraines and keep skin toned. It is especially useful for women to eat them during PMS - they help cope with stress.

Five foods that are harmful to women

1. Sugar. It has high calorie content, but has no nutritional value for the body. These calories are called "empty" calories. Empty calories in women after 25 years are stored as fat. Then liver and gallbladder diseases begin, insulin mechanisms are depleted, and type 2 diabetes mellitus occurs.

And sweet blood is a breeding ground for bacteria. Sweet blood flowing through the vessels disrupts microcirculation, causing nephoropathy, retinal detachment and angiopathy of the lower extremities. Synthetic sweeteners are also not an option. They can provoke dermatitis and tumor formation. Be careful with honey too. Honey contains a significant amount of boron. Boron reduces the level of female hormones and increases the production of male ones.

2. Margarine. Without transgenic fats, it is not produced, and they contribute to metabolic failure, weight gain, disruption of the endocrine system, allergic reactions, heart attacks and strokes, even oncology. It is important to remember that all inexpensive baked goods are made with margarine. In product formulations it is easily hidden behind the names “confectionery fat”, “cocoa butter substitute”, “vegetable fat”, “hydrogenated oil” and others.

Margarine is especially harmful for women, because due to hormonal levels in women, the processes of anabolism (fat synthesis) prevail over catabolism (fat breakdown). This means that fat metabolism is disrupted faster, fats are burned poorly, and weight gain occurs.

3. Alcohol. Its regular use changes the hormonal background of the female body and affects reproductive function. In addition, the liver, brain, cardiovascular system, stomach and others suffer. internal organs. Calcium is washed out of the bones - as mentioned above, it is especially important for women's health. Bones become brittle, hair falls out, teeth crumble. In general, the picture, frankly speaking, is not very pretty.

4. Soups and noodles instant cooking, bouillon cubes. Mixtures that are used in concentrates are especially harmful to the female body. Firstly, they contain a lot of salt and spices. The gastric mucosa in women is more delicate than in men. Therefore, the risk of getting gastritis or stomach ulcers is much higher.

Secondly, such foods often contain monosodium glutamate E621, which increases nervous excitability, especially in women, causing mood swings.

Inosinate (E631) is also often found in cubes. It refers to additives that mask the natural taste of dried bone broth, which is not always pleasant.

This dietary supplement has negative impact on the female body, provoking an increase in blood pressure, can cause dizziness, redness of the facial skin, nausea, and severe sweating. Contraindicated for pregnant women and nursing mothers, allergy sufferers, asthmatics and gout sufferers.

Of course, occasionally and in small doses it will not cause catastrophic harm, but it is still better to avoid such products.

5. White yeast bread and buns. All useful substances of wheat are contained in the shell of the grain and its germ. When baking white bread, they end up in waste. And lush loaves and buns are baked from a completely useless part of the grain. Even the 30% of nutrients that remain in white flour disappear after a couple of weeks of storage. As a result, your favorite baked goods consist of “empty” calories, starch and yeast.

As a result of regular consumption of buns and buns, not only overweight, but along with it come cardiovascular, endocrine, gastrointestinal and oncological diseases.

Development percentage diabetes mellitus among lovers of white loaves is three times higher than among those who prefer grain bread. This is due to a violation of carbohydrate metabolism in the body.

And women already have a higher risk of developing diabetes than men.

For a woman to be beautiful and healthy, many factors are necessary. But it all starts with nutrition, because what matters most is what we eat. The quality of food determines how we look and feel. Women's health products are different from men's staple foods. How should a woman eat in order to maintain her health and beauty for as long as possible? In this article, we will try to answer this question as simply and accessible as possible.

Nutrition rules

There are rules that any woman who cares about her health and appearance. They are clear and simple, do not require much effort and time. And the costs are minimal. These rules can be classified as a "plan healthy image life" and follow it not only yourself, but also to attract your loved ones. What is needed for this?

1. Drink at least two liters of clean water daily. The ideal ratio is 30 milliliters per kilogram of weight. Do not drink a lot of water at night, do not provoke the appearance of edema.

2. Don't eat before bed. The last meal should be no later than three hours before bedtime. It is advisable to make a protein dinner, as protein will keep your metabolism working most of the night.

3. Among products that are beneficial for women's health, there must be a place for vitamins. Particularly important for a woman are A, E, folic acid and calcium. Skin, hair, bones and nails should be in excellent condition, and vitamins will help you maintain it.

4. Breakfast must be present. It is advisable that this be a full breakfast, and not coffee with a sandwich or candy. It's better to start the day with cereals. This will wake up your body and force you to work productively throughout the day.

5. Snacking two hours after your main meal will help your body absorb essential women's health foods even better. You should snack on nuts and dried fruits, which are needed to saturate and replenish the body with vitamins.

If you follow these five rules, a woman will maintain health, beauty and youth for a long time.

Fruits

Among the products that are beneficial for women's health and beauty, fruits are not the least important. They contain a whole range of vitamins and minerals necessary to preserve female beauty. The following fruits are especially useful for women: apples, pears and pineapples. A prerequisite is not to eat them at night to avoid fermentation. Best time for eating fruit - during the day, that is, during a snack after lunch. But the most important fruit - a product for women's health - is, of course, the avocado. It contains monounsaturated fatty acids, which are very necessary for the health of the heart muscle and for the absorption of fat from a woman’s belly. Avocado contains: potassium, magnesium, protein, folic acid, as well as vitamin E and B6 + fiber. Eating a quarter of a fruit a day will help you get all the nutrients you need for health.

Vegetables

Vegetables are foods that improve women's health. Fiber, found in many vegetables, is very beneficial for proper nutrition, good intestinal function and cleansing the entire body of toxins. White cabbage, sweet potatoes, zucchini, carrots, tomatoes are very good foods for the female body. But the best vegetable is broccoli. Rarely anyone likes this type of cabbage, but it contains a huge amount of vitamins and microelements: folic acid, iron, calcium, vitamins A and C. Broccoli regulates estrogen levels, preventing the development of breast cancer. So broccoli is an excellent product for women's health. To get everything you need from this vegetable, you need to eat about three hundred grams per week.

Cereals

Wheat, barley, buckwheat, rice, oats, corn, rye are grain crops that are very beneficial for women. The main condition for preservation useful properties- minimal processing, that is, you need to eat not wheat flour, but wheat bran or whole grain bread. Cereals are rich in proteins, carbohydrates, fiber, vitamins and minerals, making them healthy foods for women. All this contributes to good digestion, physical activity, strengthening nerves, cancer prevention, and slowing down the aging of a woman’s body. Grains are an excellent scrub for the body thanks to the fiber contained in large quantities in each grain.

Fish

A very important product for women's reproductive health is red fish. It contains a very high amount of fatty acids (omega-3) and protein. These substances are needed for excellent heart function, for a smooth pregnancy, to combat stress and depression, to protect against old age disease (Alzheimer's) and cancer. Fatty red fish is rich in calcium, which, in combination with omega-3, is perfectly absorbed by the female body and strengthens the bones of the fair half of humanity. To get the maximum nutrients from this product, you need to eat fish at least three times a week. If it is not possible to purchase fresh or frozen red fish, then you can use canned fish. Important condition: canned food must be of good quality, preferably from a trusted manufacturer.

Meat

The “king” of products for women's health is meat. But not just anything, but veal, rabbit and chicken. Women need chicken meat to remove waste and toxins from the body, as well as to maintain immunity, especially in winter period. Rabbit meat is very dietary, which allows you to maintain your figure and perfectly satisfy your hunger. Veal is rich in iron and many microelements, which is great for women who care about their health and figure.

Drinks

Among the most healthy products Clean water is very important for women's health. It is its consumption that is responsible for how a woman looks in the morning, for the condition of her skin and her weight. Insufficient consumption of life-giving moisture will immediately affect a woman: dry skin, swelling, wrinkles. You need to drink water at the rate of 30 milliliters per kilogram - no more and no less. Excess water will manifest itself in the form of swelling and puffiness of the face, bags under the eyes, so do not overdo it with the drinking regime.

Another healthy drink, helping women - lemon water. Its benefit is that lemon water removes waste and toxins, nourishes and vitaminizes the female body. Vitamin C, which is contained in this drink, is very useful for strengthening the immune system and maintaining the youth of the body.

Green

If you still don’t know which foods are good for women’s health, pay attention to greens. Greens are a universal product suitable for any woman. It is simply impossible to overdo it with its use. Pay special attention to spinach, parsley and dill. This greenery contains a huge amount of microelements and vitamins that are needed specifically by the female body. These “green friends” can help regulate hormonal levels, fight depression and excess weight, replenish vitamin deficiencies after winter, and much more.

Useful list

Pay attention to the proposed list of products for women's health:

• almonds - will help reduce cholesterol and weight;
• eggs (chicken and quail) are a source of vitamins D and A, choline and saturated fats, which is good for your brain and vision;
• Lentils are an excellent product, rich in fiber, protein and antioxidants;
• soybeans are a source of protein that helps maintain strong bones and prevent the development of breast cancer;
• Cherries are a source of antioxidants that help preserve vision, memory, lower cholesterol and support heart muscle;
• Quinoa (herb) - contains minerals (copper, iron, magnesium and phosphorus), is rich in protein and an excellent strengthener of skeletal bones;
• pumpkin seeds - help cope with depression and heart disease, contain large amounts of zinc, magnesium, selenium and protein;

• kefir (yogurt) - a source of protein and calcium, a probiotic involved in normalizing digestion;
• green tea- a fighter against cancer, heart failure, diabetes, stroke, dementia and fatigue;
• raisins are an excellent snack option, in addition to nuts, and are also a source of healthy carbohydrates, vitamin C and iron;
• bitter (dark) chocolate is a very useful product for women's health and beauty, which contains copper, zinc, phosphorus, manganese, magnesium and elements for strengthening bones, helps improve brain function, reduces blood pressure and is one of the best fighters against depression;
• blueberries are a treasure of women's health and beauty that will help fight age-related changes in the form of wrinkles, blood pressure, memory loss, vision and motor skills.

In order to maintain beauty, youth and health, it is not necessary to inject “beauty injections”, engage in exhausting workouts and go on strict diets. It’s enough just to have a reasonable approach to nutrition and lifestyle. This article provides examples of products that are available at any time of the year and for any income level. All you have to do is decide for yourself whether you want to be healthy and beautiful or not. Choose women's health products that are right for you and try to follow the recommendations. It's never too late to start taking care of yourself.

06 01.16

Any sane woman realizes how important diet is. The condition of the skin, external attractiveness, longevity and the ability to feel excellent well-being depend on it. Products beneficial for women's health are varied. They should contain useful vitamins and microelements, which will enrich them with their content. internal state body.

Micronutrient richness

Any product that we consume, especially if it is grown in natural conditions, has a specific set of useful substances. One of the leading ones is folic acid. In the presented list you can find products that will compensate for its deficiency in a woman’s body.

1. Asparagus has great flavor. Use it several times a week in boiled form.
2. Citrus fruits can cope with vitamin deficiency and enrich the female body with a complex of useful substances. These include: tangerines, oranges, grapefruit, limes and lemons. Be sure to add them to drinks, make juices, and compotes every day. The result of rejuvenation will not take long to wait.
3. Dark greens. These are well-known herbs: celery, basil, spinach, mustard leaves, lettuce. Add to your daily diet and youth is guaranteed
4. The fruits and berries of kiwi and strawberries are enriched with iron and contain a decent portion of useful acid.
5. Sunflower seeds, nuts, legumes are an essential part of the diet for the week.
6. Carrots, pumpkin, beets are those vegetables that you cannot do without. Make healthy salads, eat them boiled or stewed, eat them raw as snacks, and your body will respond with gratitude.

Useful metals

Some products contain a mandatory “set” of easily digestible metals that contribute to:

• normalization of the gastrointestinal tract;
• formation and correction of the cardiovascular system;
• strengthening hair and nails;
• enriching the bone structures of the musculoskeletal system, which is especially important during pregnancy and menopause.

In order to normalize work internal systems the body must be consumed regularly:

• pomegranate and its juice;
• mushrooms;
• nuts: walnuts, almonds and others;
• wheat bran;
• cocoa;
• buckwheat;
• apples;
• raspberries, strawberries, red plums.

The more variety of vegetables and fruits in your diet, the higher the likelihood of saturating your body with useful substances. This applies to any age. It is especially important to do this during pregnancy, when the female body is “responsible for two.”

Liquid quantity

The whole secret is that water helps:

• cleanse the body of toxins;
• remove decay products formed as a result of digestion of food;
• saturate cells, maintaining turgor;
• strengthen immunity:
• speed up metabolism.

Freshly squeezed juices, first courses, drinks - all this is not included in the total volume. People with the following problems should adhere to this technique with caution:

• tendency to hypertension;
• diseases of the urinary system;
• violation of the absorption of substances.

Otherwise, drinking plenty of fluids is vital.

Particularly useful

Regular consumption of products rich in this type of substance helps restore radiance and shine to the skin and normalize cell function.

IN seafood contains substances that, if consumed, may:

• restore shine to hair;
• restore natural balance;
• saturate with vitamins different groups and omega acids.

I would like to highlight seaweed, which is a chest of health and beauty benefits. I will write a separate article about it.

I recently learned that pollen and propolis are of great benefit specifically for the female body, because the substances included in the composition have a positive effect on reproductive function, increase the chances of getting pregnant and bearing a healthy child.

The secret of female attractiveness

At any age, you want to feel great and look your best. This can be easily done with the help of natural estrogens, which nature gives us. Not the least role in this process is given to products that contain aphrodisiacs. These include:

• legumes;
• strawberry;
• spices;
• olives, black olives;
• citrus;

They can be called the most delicious and enjoyable. The benefits are due to nature.

Daily consumption in dishes will increase libido and enhance the functioning of hormones, on which women's health directly depends for many years.

The higher the level in the body, the greater the chance of becoming attractive, having charm and radiance due to healthy nutrition.

Healthy products for women's health are so different that everyone can create their own diet and menu. Do not forget that food and the process of its absorption should be accompanied only by a positive attitude. This guarantees a great mood and enhances the impact, creating a special atmosphere when the body “starts the program” of self-rejuvenation.

Thank you for your attention. Be healthy and attractive. Love yourself and the world around you.

Your Evgenia Shestel

Health

The best part is that these products are easy to get at almost any store or market, and it will take you no more than 15 minutes to prepare delicious dishes from them.

1. Broccoli

Broccoli has virtually no rivals among foods for its protective properties against cancer. Useful herbal supplements, which are found in it, help neutralize the effects of carcinogens, and this cabbage also stimulates the production of special enzymes that help the body get rid of toxins that cause cancer and other diseases. Indole-3-carbinol, another component of broccoli, is especially beneficial for women. Studies have shown that it can protect against breast and uterine cancer, and also prevents the spread of existing disease. Also, this healthy green product is richer in flavonoid kaempferol, which reduces the risk of developing ovarian cancer.

Moreover, broccoli is rich folate, a B vitamin that is necessary for the formation and protection of DNA, blood production, the formation of new cells and protein synthesis. Folate also reduces the risk of developing certain types of cancer in adults.

There are several reasons why this nutrient is especially beneficial for women. First, folate is one of the essential nutrients that pregnant women require.. It supports proper development nervous system the fetus and protects against damage to the neural tubes. Secondly, studies have shown that women are twice as likely to suffer from depression than men, and folate deficiency leads to depression. Good news: increasing your body's folate levels helps increase your levels. serotonin and relieves symptoms of depression.

Broccoli is a natural diuretic. It helps relieve bloating and puffiness that may be associated with premenstrual syndrome.

Broccoli is an excellent source of fiber and vitamins C, K and A, and is also high in manganese, tryptophan, potassium, B vitamins, phosphorus, magnesium and protein. Broccoli also contains calcium, iron, zinc and vitamin E. Many of these nutrients work together: vitamin C helps the body absorb iron, vitamin K strengthens bones, and fiber helps all the beneficial elements be well absorbed.

Adviсe: For best results, steam the broccoli for no more than 5 minutes or until the cabbage turns bright green. Drizzle with extra virgin olive oil and sprinkle with sea salt to taste.

2. Onion

Onions have many health benefits medicinal properties: Anti-inflammatory and antibacterial, and onions are a natural anti-clotting agent. Onions are rich in chromium, vitamin C and fiber, as well as manganese, vitamin B6, tryptophan, folate and potassium.

This bulbous vegetable is used to fight cancer, arthritis and osteoporosis, and also helps fight infections, colds, improves overall health and is also believed to be able to lower blood pressure and blood levels. triglycerides.

Onions are undoubtedly a very healthy food, but they are especially useful for women, who are four times more likely than men to develop osteoporosis. The risk of this disease increases in women of postmenopausal age. Onion prevents loss bone tissue, destroying osteoclasts- bone cells that destroy bones. In fact, the bow works the same way bisphosphonates, medications that are prescribed to treat or prevent bone diseases. Unlike these potent drugs, onions are able to destroy osteoclasts without any side effects. Like broccoli, onions have the ability to protect the body from the development of cancer. Studies have shown that consuming onions in large quantities reduces the development of breast cancer by 25 percent and ovarian cancer by 73 percent!

Adviсe: Fresh onions will be a great addition to your sandwiches or salads; they can be quickly fried and added to fish, meat, cereals, and soups.

3. Cabbage and green salad

Green vegetables such as kale, spinach, watercress, turnip leaves, brown collards, and arugula have similar nutrient contents, including vitamins K, A, and C, calcium, potassium, beta-carotene, manganese, folate, iron, and fiber.

One famous study of 66,940 women found that the risk of developing ovarian cancer fell by 40 percent among those who ate more foods rich in kaemferol. Like broccoli, the flavonoid kamphelol is found in high quantities in kale, Brussels sprouts and leafy greens. This substance also helps protect against heart disease.

Spinach is very rich in iron, which protects the immune system and helps the body produce energy.. This is especially important for pregnant women and during menstruation, because it is during this period that the body really needs iron. Iron deficiency has a particularly serious effect on female body. It causes anemia, weakness, and prevents the cells from being supplied with oxygen. Iron is found in almost all greens, but it is especially high in Swiss chard, young mustard greens and romaine lettuce.

Dark leaves, such as beet leaves, spinach, seaweed and turnip leaves, are high in magnesium, which plays an important role in various processes in the body. This magical mineral has a lot of positive aspects: it lowers blood pressure, strengthens the immune system, bones, promotes good sleep, relaxes muscles, relieves stress and anxiety.

There are still reasons to eat more foods rich in magnesium. Research has shown that about 29.5 million Americans suffer from migraines, of which approximately 75 percent are women. Magnesium helps relieve migraine symptoms and also helps prevent severe headaches. Studies have also shown that magnesium supplements helped relieve incontinence problems in women with overactive bladder. Magnesium promotes the absorption of calcium, which greatly helps prevent osteoporosis and also maintains bone density.

According to medical organizations, a huge number of people in the world suffer from depression; in the United States alone, 12 million women seek medical help for clinical depression every year. Women are twice as likely to suffer from depression as men. This disease is associated with a deficiency of calcium and magnesium, so the frequent appearance of this disease is not surprising. Scientists compared the bone mass of depressed women of childbearing age with nondepressed women and found that the former had lower bone mass and thinner hip bones, making them at significantly higher risk of fractures.

Many leafy vegetables are rich in vitamin E, which helps prevent hot flashes in women going through menopause. Vitamin E is sufficient in mustard, turnip and beet leaves, as well as in spinach, kale and brown cabbage. Like broccoli, these vegetables help get rid of bloating and puffiness.

Swiss chard and spinach are the richest calcium foods in the world. Calcium is especially important for women, helping to strengthen bones and prevent bone loss after menopause. Women who eat plenty of foods rich in calcium and vitamin D are less likely to suffer from type 2 diabetes and PMS. Not only does calcium help strengthen bones and teeth, it also plays a role in blood clotting, muscle contraction, and heart rate regulation.

Magnesium and calcium are not the only ones nutrients, which improve bone health. Vitamin K is also essential for bones and plays a critical role in preventing osteoporosis. Even if you consume enough calcium, this does not mean that it will be absorbed correctly - vitamin K helps with this. It helps calcium cling to bone tissue and helps it be absorbed. In fact, without the right amount of vitamin K, calcium will be deposited on its own in the joints and muscles, creating painful sensations. Calcium deposits in soft tissues are especially common in women, so they need to be careful about their intake of vitamin K. This vitamin is found in large quantities in leafy vegetables, especially spinach, kale and beet greens.

Adviсe: To ensure that the nutrients in leafy vegetables are better absorbed, they should be consumed with healthy fats, such as coconut or olive oil. You can also make a salad with golden raisins or raw pine nuts.

4. Beans

No matter which beans you choose, all varieties contain beneficial nutrients. Legumes are high in folate, fiber, tryptophan, protein, iron, magnesium and potassium, which can help reduce the risk of type 2 diabetes, high blood pressure and breast cancer.

Legumes are a good source of fiber; one cup of cooked pinto beans contains about 15 grams of fiber, as well as many health benefits. Fiber helps you feel full faster, regulates digestion, lowers “bad” cholesterol, prevents excess weight gain, and also protects against diabetes and heart disease. The risk of developing heart disease especially increases in women after menopause.

Potassium is a vital substance for every cell in your body. Large amounts of this mineral are found in lima beans, regular beans, and pinto beans. Potassium plays an important role in strengthening bones, muscle and nerve function. Multiple studies have shown that there is a link between the consumption of potassium-rich foods and bone density in pre- and post-menopausal women. One study, which lasted 12 years, involved 91,731 women. Those participants who ate foods rich in potassium had 65 percent fewer kidney stones than those who ate few potassium foods.

Tryptophan is an essential amino acid that performs several important functions. One of them is the ability to increase serotonin levels in the brain. For this reason, beans and other tryptophan-rich foods help regulate appetite, improve sleep, and improve mood.

Like other legumes, soybeans are an excellent source of fiber. One cup of cooked soybeans contains 29 grams of protein. Moreover, research has shown that isoflavones, which are found in soybeans, increase bone density in postmenopausal women who previously had low bone density. Scientists believe that these components significantly reduce the risk of fractures. Soy isoflavones also relieve women from feeling hot during menopause.

Adviсe: While dried beans are the healthiest because they contain no salt, canned beans are also a good choice as long as you drain them before eating. To prepare a delicious oriental dish, hummus, you need to take a glass of chickpeas or beans, a teaspoon each olive oil first squeeze, lemon juice and tahini sesame paste, half a teaspoon of cumin and a pinch of pepper and salt. Mix everything in a blender until a thick paste forms.

5. Salmon

This fish is rich in omega-3 fatty acids, vitamin D and iron, and is also high in protein. Independent studies have shown that farmed salmon contains significantly less protein and healthy fatty acids than wild salmon. Farmed fish also have significantly more carcinogens and other toxins, as well as more harmful omega-6 fats. If you have a choice, it is better to eat wild-caught fish.

Salmon is one of the foods with the highest content of vitamin D, which the body requires for better absorption of calcium, it helps maintain the necessary level of calcium in the blood and promotes normal bone growth. Thanks to this, vitamin D plays an important role in preventing the development of osteoporosis. Red sockeye salmon is the richest source of vitamin D.

Health experts recognize that vitamin D not only has positive effects on your bones, but also on your overall health. Unfortunately, vitamin B deficiency is quite common today, and it leads to depression and multiple sclerosis. These diseases affect women more often than men. Researchers have also linked vitamin D deficiency to obesity and the risk of developing type 2 diabetes.

Our body does not produce essential fatty acids, so we must get them from food. Wild salmon is especially rich in health-promoting omega-3 fatty acids, which protect against inflammation, reduce the risk of strokes, increase good cholesterol, lower blood pressure, and prevent heart disease. Not only do they slow down your digestive processes, meaning you'll feel full longer, but they can also help you lose belly fat! Several studies have shown that eating foods rich in omega-3 fatty acids is associated with minimal belly fat. These acids also help protect against breast cancer and improve brain function. Omega-3 fatty acids may help treat depression, but more research is planned to confirm this.

Adviсe: Sprinkle salmon fillets with fresh rosemary and pepper, top with lemon wedges and bake in the oven for 10 minutes. Baked salmon is delicious even when cold. You can add it to salads, sandwiches or omelettes.

A girl's best friend isn't a diamond! And 12 food products that are simply necessary if you want to always remain young, beautiful and healthy.

1. Milk

This is the first thing a person receives at birth. Mother's milk is simply necessary for the health and full development of the baby. And all because it contains an element necessary for skin, bones, hair and nails - protein, which promotes their growth and regeneration.

The second element contained in milk is amino acids, which not only help digestion, but also improve muscle tone. However, doctors advise consuming dairy products with low content fat so that cholesterol levels do not increase or there are no problems with excess weight.

Popular

Important! Milk should be natural, not fortified.

2. Kefir

It contains the same substances as milk. However, in addition to them, kefir also contains many beneficial bacteria that improve digestion and speed up metabolism. This is especially important for those who want to keep in shape or want to lose excess weight. But, if you have stomach problems (for example, high acidity), try not to overuse kefir.

Important! According to experts, calcium is better absorbed in the evening, so drink kefir before bed.

3. Chicken and rabbit meat

Chicken and rabbit contain the already mentioned proteins and amino acids, and in addition, B vitamins. They improve digestion and help break down carbohydrates. As you know, carbohydrates take a very long time and are difficult to digest by the body, so aids in their breakdown will come in handy. In addition, B vitamins improve heart and muscle function. What makes the body healthier and us more beautiful.

Important! The healthiest thing to eat is boiled meat.

4. Fish

Give preference to cod and salmon. They contain omega-3, -6, so-called polyunsaturated fatty acids. Have an antioxidant effect; lift your mood and even improve coordination of movements.

Important! If you are watching your weight, lean more on cod, it is less fatty.

5. Carrots (as well as cauliflower, broccoli, beets)

All these vegetables contain beta-carotene, which ensures skin regeneration and even improves vision. Among other things, beta-carotene can slow down the aging process. It is natural beta-carotene, which we get from food, that is absorbed by the intestines much faster than that contained in pharmacy vitamins.

Important! Vegetables should be eaten raw if possible, as only in this case they retain the maximum nutrients.

It is recommended to eat these fruits fresh, not subjected to heat treatment or preservation. The main element contained in them is vitamin C. It improves metabolism, relieves stress, improves tone, and improves the absorption of foods containing iron (for example, apples).

Important! These products also strengthen the immune system, which is especially important in the autumn-winter period. In addition, pineapple is effective means in the fight against extra pounds.

7. Mango

A very healthy and rich fruit. It contains vitamins A, B, C and amino acids. Mango relieves stress and breaks down carbohydrates perfectly. Taken together, all the elements and vitamins in the ripe fruit help you lose weight and improve muscle tone.

Important! Mango has a beneficial effect on vision, helps with night blindness, acute respiratory infections, and rhinitis. Green fruits normalize intestinal function.

8. Cherry

The sweet and juicy berry is not only tasty, but also healthy. It contains carotene, which removes toxins from the body and improves its immunity. In addition, cherries contain vitamin C, which is an excellent antidepressant. Cherries also help with diseases of the lungs, kidneys, and anemia.

Important! Cherries are considered a dietary product. It helps improve appetite and digestion, reduces thirst and even has an antiseptic effect.

9. Blackberry

This rare forest berry should become a frequent guest on your table, as it contains B vitamins and amino acids, as well as glucose and tocopherols. Blackberries normalize metabolism, hormonal and water-salt metabolism, increase energy and improve skin condition.

Important! Blackberries contain a large amount of bioflavonoids, which are excellent antioxidants.

10. Pumpkin

It contains salts of potassium, calcium, magnesium, iron, sugar, vitamins C, B, B2, PP, protein, fiber, as well as beta-carotene, which promotes skin regeneration. Pumpkin also contains zinc, which is responsible for growth hormone. Therefore, regular consumption of pumpkin improves hair and nail growth. Selenium, another beneficial component of pumpkin, slows down the aging process and helps reduce weight by removing waste and toxins from the body.

Important! Pumpkin is rich in vitamin E, which, together with carotene, reduces the risk of cancer.

11. Sea kale

It is also very rich in useful substances, for example, plant collagen, amino acids, minerals (zinc, silicon, magnesium, sodium, potassium, calcium, manganese, selenium, iron, boron, copper, chromium). They are kept in cages required quantity water, good for the heart, improves digestion, slows down the aging process, and is an excellent prevention of cardiovascular diseases, obesity, and diabetes.

Important! Sea kale, when applied externally, activates cellular processes, smoothes wrinkles, moisturizes the skin and saturates it with oxygen, relieves swelling and irritation, promotes the healing of wounds and burns.

12. Nuts

You might be surprised, but nuts are very healthy, absolutely everything! They are a source of large amounts of vitamins, minerals, proteins, and essential fats. When consumed daily, they are good for the prevention of cardiovascular diseases, diabetes, vision, and regulation of the menstrual cycle.

Important! If you often experience a loss of strength, general tone of the body, stress, depression, nuts are the best medicine.

Ekaterina Zakharova
Photo: Getty/Fotobank. Photas(2). IMSM. Pavel Kryukov. Make-up: Victoria Goryunova for the Moscow club of makeup artists “Forum”

We would like to thank leading cosmetologist Natalya Zvedeninova and general practitioner Olga Marinina for their help in preparing the material.