The best foods for the body
What foods should you eat to take care of your skin? to protect his heart? To improve your well-being? Thanks to this practical review covering the whole organism, it becomes unbeatable on natural foods.
Foods that keep your brain
Did you know that the brain is the richest organ in fat? But unlike those in adipose tissue, it does not act as a storehouse: it is part of the formation of the sheaths that protect nerve cells. We owe this structure in particular to omega-3 fatty acids, of which fatty fish are one of the best sources. The deficiency also leads to minor neurological dysfunction and affects cognitive performance in particular.
The selenium in this type of fish may also be able to prevent cognitive aging by preventing the formation of free radicals. Additionally, studies have shown the importance of low-GI starchy foods (beans, whole wheat, beans, chickpeas, lentils, etc.) for maintaining intellectual performance for long
periods of time (like an exam, for example). Finally, do not skimp on foods rich in antioxidants (blueberries, grapes, vegetables, green tea ...), especially when you know that the human brain is a very greedy organ: the deterioration of its favorite resource (sugar) leads to the release of a lot of free substances. Roots responsible for aging.
Foods that protect your eyesight
The scientific community has proven it: foods rich in lutein (turnip, spinach, pumpkin, cauliflower, peas) help prevent retinal degeneration. In addition to its antioxidant properties, this tincture helps filter out blue light that attacks the eye's photoreceptors. The egg contains less than green vegetables, but the body absorbs them better 1 .
It is also necessary to rely on vitamin A (retinol) to improve the performance of the eye. It is found in animal products (butter, meat, fish, eggs) but also in carrots, tomatoes, apricots, pumpkin or melon. Finally, vitamin D deficiency has been linked to myopia and AMD: Expose yourself to minimal sunlight each day (if possible) and bet on some of these foods: fish, cow's milk, soybeans, rice syrup, and eggs (egg yolk). ..
Foods that protect your skin
“Beauty comes from within”, “we are what we eat”, ... Nutrition and its effect on the skin have always fascinated me over the centuries. Research has already shown the importance of foods rich in antioxidants, especially carotenoids (carrot, pumpkin, sweet potato, mango and papaya), in tocopherols (sunflower oil, almond oil, hazelnut, olive oil), in astaxanthin (salmon, trout, shrimp, oysters). , microalgae) and in flavonoids (colorful fruits and vegetables, cocoa, soy, tea) 1 .
Vitamin C, which is unanimously known to be beneficial for the skin2 , is used in many cosmetics but its activity is reduced due to its very rapid decomposition3 . They are mainly found in sweet peppers, papayas, kiwis, oranges, and broccoli. Vitamin A (cow's milk, egg yolk, fatty fish, carrots, pumpkin), which must necessarily come from food, and coenzyme Q10 (fatty fish, meat liver, whole grains, dietary supplements), which the organism can synthesize, are Also heavily involved in skin health.
Foods to regulate blood sugar
Foods that help regulate blood sugar are those that do not cause blood sugar levels to rise and fall rapidly, almost always causing an early rise in appetite. Therefore, it is necessary to prefer foods with a low or even moderate glycemic index and to carry them. This is mainly the case for vegetables (except kale, pumpkin, turnip and parsnips), some fruits (cherries, peaches, apples, peaches, pears, grapes, and kiwis), legumes, oilseeds, and some grain products, especially if they are whole. Cereals (barley, bulgur, pasta, basmati rice).
On the contrary, avoid white bread, potatoes, soft drinks and sweets. Finally, you should know that dietary fiber (and protein and fat, but to a lesser extent) lowers the glycemic index: feel free to eat legumes, artichokes, whole oatmeal, or even almonds.
Foods to lower blood cholesterol
High cholesterol is still a matter of debate within the scientific community. However, there are countless studies that have shown the association between higher total cholesterol levels and the risk of cardiovascular disease. In general, a high level of total cholesterol is associated with a very high level of bad cholesterol (LDL), while the level of good cholesterol is normal or very low. It is possible to adjust your diet to try to lower this rate.
First of all, avoid industrial trans fats (ready meals, biscuits, croissants, cakes, etc.) and foods high in cholesterol (fatty meats, dairy products, egg yolks, shrimp, offal) in favor of sources of
monounsaturated fats ( olive oil). and rapeseed, almond, hazelnut, and avocado oils). Also increase your intake of soluble fiber (psyllium, oat bran, mango, artichoke, beans, grapefruit): it binds to cholesterol in the gut, inhibiting its absorption and limiting liver production. Finally, soy products help modestly lower bad cholesterol (LDL) levels.
Foods to improve your health
It has now been clearly demonstrated that diet can have an effect on well-being. It was first shown that a diet high in many processed foods (sausages, deli meats, pies, pastries, and refined cereals) and rich in fatty dairy products was associated with an increased prevalence of depressive symptoms 1, 2 .
Conversely, consumption of whole foods will affect monoamine concentrations, which play a role in regulating emotions. Vitamin B9 deficiency (chicken organ meat, veal liver, legumes, spinach, asparagus, flaxseed, broccoli) can interfere with methylation in the central nervous system, which is necessary for the production of certain neurotransmitters involved in mood regulation4.
Omega-3 fatty acids (salmon, herring, cod, flaxseed oil and chia seeds) are inversely related to the presence of symptoms of depression, while foods rich in tryptophan, which is necessary for the synthesis of the hormone of happiness (serotonin) can improve well. - to be 4. They include cheese, milk, eggs, fish, chicken, nuts, peanuts, sesame seeds, and soybeans (tofu). Fruits like kiwis, bananas, bananas, cherries, pineapples, tomatoes and peaches contain serotonin directly.
Food for a good sleep
Although there are many other influencing factors, sleep and diet are closely related. We especially know that serotonin, a hormone secreted by the body, regulates sleep and enters into different stages of sleep. However, this excretion depends on the blood concentration of tryptophan found in many foods. Unfortunately, most of them contain a lot of protein, which on the contrary impairs sleep by promoting insomnia.
Pumpkin seeds and whey are a good compromise: they display a higher concentration of tryptophan than other amino acids. There is also a positive correlation between serotonin levels and levels of omega-3 fatty acids (salmon, trout, mackerel, halibut, flaxseed oil, seeds, hemp oil, seeds, rapeseed oil, and walnuts). Finally, avoid caffeinated foods and alcoholic beverages completely.
Foods that protect your heart
There are many causes of cardiovascular disease, but fortunately some of them can be prevented and treated. Food is one of them, especially in the field of prevention. Eating fruits and vegetables is probably one of the best ways to prevent it, as is avoiding trans fats in ready meals.
Again, omega-3 fatty acids (salmon, trout, mackerel, halibut, flaxseed oil, seeds, hemp oil, seeds, rapeseed oil, and walnuts) play a major role in maintaining the heart. The same is the case with soluble fiber (passion fruit, beans, psyllium, oat bran) which has the property of lowering blood glucose and cholesterol levels, two factors that have an impact on the risk of developing a heart disorder. - Blood vessels. You should also take care to limit your salt intake, thus avoiding buying ready-made meals.
Foods to restore energy
Magnesium plays an essential role in energy production: without it, we cannot transition from calories ingested to ATP, in other words, to energy. However, many Westerners do not meet the basic needs of this mineral. Found in whole or semi-whole grains, legumes, soybeans, oilseeds and seafood, processing products (especially refining), as well as cooking food in water, unfortunately removes most minerals.
Iron (red meat, organ meats, shellfish, vegetables, legumes, whole-grain bread, cereal, quinoa, and pumpkin seeds) is also important because it helps produce serotonin, which regulates mood and appetite. Finally, caffeine (coffee, tea, chocolate) consumption, when moderate, stimulates the central nervous system, improving mental alertness and short-term attention.