The Best 50 Healthiest Foods To Eat
Top 50 healthiest foods that we should eat each day. These are part of our diet since time immemorial and that recur in all scientific research. They are what we might consider the 50 stars, the true super foods.
1. Extra virgin olive oil
The start of production and consumption as food is estimated at the Copper Age (4000 BC.) Between Palestine and Egypt. Its high content of polyphenols and vitamin E makes it indispensable in any balanced diet. It is a powerful antioxidant that prevents cell death and improves cognitive function; improves blood sugar levels; lowers bad cholesterol and improves blood flow. Extra virgin olive oil it the number one in our list of 50 healthiest foods, because without this superfood of our dishes were tasteless.
This food was included in the power of the workers who built the pyramids of Egypt, to give them energy. And they believed so necessary that in the year 3500. C. stockouts garlic resulted in the first strike is known in history. Garlic is very curatively and we need this superfood every day.
Contains iodine, phosphorus, potassium and a variety of vitamins, such as B6 and C. As has antiseptic, anti-cancer, anti-inflammatory, antibacterial, antiviral and antiparasitic virtues.
The Thracians, who lived in present Bulgaria in 6000. C and they made yogurts.
It is rich in calcium, phosphorus, vitamins B and it is known that bacteria that live in it help to balance the bacterial flora of the intestine and strengthen the immune system to fight infections.
There is evidence dairy processing in cultures that existed 4,500 years ago.
His qualities depend on the composition and process of preparation and maturation. It is a source of vitamin B12, niacin, and vitamin A.
Its origin is in Mesopotamia, between 9,000 and 8,000. C. The first was made with sheep’s milk or goat, and it was much appreciated by Vikings and Celts. Pliny called it “the most delicate food among barbarous nations”. And, although for years was considered an enemy of a healthy diet because of its high fat content and its relation to cholesterol, now moderate consumption is considered an excellent antioxidant; a reduction of fat in the abdominal area due to its high content of conjugated linoleic acid (CLA) and an excellent digestive.
The bird part of our diet since prehistoric times, although the first recipes that included come from ancient Rome. As for its nutritional value, it is proteins with a high biological value, phosphorus, balanced fat, vitamin A, D, and B12. In the 70s, a bad reputation gained unfair when some scientific studies accused him of being the cause of the high levels of bad cholesterol. From that time comes the belief that healthy is to take maximum three eggs a week in 1999, a study by Harvard University pardoned and indicated that it could take even one day without any risk.
7. Lean Beef
The veal was domesticated about 10,000 years ago in the Middle East. Meat, in addition to protein, provides important minerals like iron, zinc, magnesium and phosphorus, and B vitamins.
DNA studies indicate that there were Neolithic pigs in Europe, although its domestication did not begin until about 13,000 years ago in the Middle East and, at the same time, in today’s China.
Although no dated fossils, does appear in the writings of the Celtic mythology, which speak of the existence of this species.
As for their properties, is a great source of protein, monounsaturated and polyunsaturated fatty acids (omega-3 and omega-6), phosphorus, selenium and vitamins B12 and D.
Their fishing is documented from ancient Greece and Aristotle reflected in his writings how he was caught by the Phoenicians, who traded it in the Mediterranean.
Among its advantages is its high content of polyunsaturated fatty acids (AGP), omega-3, which lowers cholesterol and triglycerides, and a large supply of vitamin D (which enhances the absorption of calcium and the production of enzymes liver) and B.
We know that hake was part of the diet of the Romans, although consumed salted because it was the only way to preserve fish at the time. And according to a recent study by the Center for Biomedical Research of Obesity and Nutrition (CIBERobn): “Frequent consumption of hake improves blood pressure, lowers cholesterol and reduces the waist circumference.” It also has a large supply of omega-3, which at present is related to the reduction of risk factors for cardiovascular disease.
The process of domestication of this bird occurred in Mexico in the first millennium AD, where in addition to eating, used their feathers as an ornamental method.
This is the meat with a lower concentration of fat, and cooking also loses carbohydrates. It is an important source of minerals, folic acid and B vitamins
As early as the Neolithic Age, some 6,000 years ago, barley, wheat, and millet are grown. In the Bronze Age spelled was added, and the Iron rye. Among its many benefits, it highlights its high fiber and B vitamins are also the extra contributions of iron, calcium, and even magnesium.
They are native to America (Peru and Mexico) but are grown worldwide. They are used as food for more than 2000 years ago, and there are references to them in the Bible.
Are legumes with higher iron content, which, along with its vitamin B, makes them a great prevention of anemia. They also contain fiber, which helps lower cholesterol levels and fights constipation.
Its origin is in ancient Egypt and later was used by Greeks and Romans, who considered it an aphrodisiac.
Besides water, fiber and vitamins B6 and C, its true great power is in sterols, substances that limit cholesterol absorption in the intestine and caring, a potent diuretic that is particularly well suited for weight loss diets.
Your daily intake brings a lot of fiber and energy, because of its high-calorie content. It also highlights their contribution in vitamins, minerals and fatty acids, and its content of zinc and vitamin E contributes to the health of the reproductive system. There are studies claiming that prevents diabetes, and even stress.
In Chile, species of mushrooms found in humans deposits 13,000 years ago. A lot of water and little fat, which makes them ideal in diets. They are a source of vitamin A, riboflavin and niacin, and minerals such as potassium and phosphorus. It is worth noting its anti-tumor properties and its ability to lower cholesterol.
Despite its bad reputation, the more lean pork contains more unsaturated fats (the olive oil and fish) than beef. It is also a good source of minerals of plant origin.
The walnut fruit is part of the human diet since prehistoric times. Although it is not known exactly, it is believed to be born in Persia (Iran) and the Caucasus. The Greeks called kara (head), for its resemblance to our brain. Its benefits are many, but stresses balance in essential fatty acids, making it a great ally to combat bad cholesterol and diabetes. They are high in omega-6 makes recommended to alleviate PMS and menopausal disorders, and prevent colon cancer.
The origin of the crop is located in Asia and the Middle East, from the Aegean Sea to the Pamir plateau (between Mesopotamia and Kurdistan). Since these areas came to Eastern Europe, and from there to Greece and Rome. Noted for its high content of unsaturated fats, beneficial for cardiovascular health, and vegetable proteins. They also provide plenty of fiber and are rich in minerals such as phosphorus and magnesium, making them highly recommended to strengthen bones and prevent osteoporosis.
The first fossils of the genus Pistacia found on the island of Madeira and date back to the Tertiary. Although the first pistachio crop, the plant from which this fruit is extracted, were made in the Middle East. In fact, considered the caviar of the pistachios comes from Khorasan region of Iran, where it is grown from the second century. C. as a delicacy reserved for royalty. After its cultivation spread throughout Europe and the US in 1930, which has now become the main producer.
They are the fruit of the mulberry tree, a tree of Ancient Persia, which is also the origin of silk. In fact, in ancient China, only royalty could cut its leaves, which were also used to prepare delicious infusions.
Nutritionally speaking, the berries contain a substance called pterostilbene, which helps reduce cholesterol and diabetes. But the most valuable of this fruit are natural pigments (anthocyanins and carotenoids) that enhance the human immune system and delay aging.
Originating in Europe, the Alpine region, it seems that began to be cultivated in France in the tenth century and were Spanish, Portuguese and English who brought them to America.
Have more vitamin C than oranges, a lot of fiber and potassium. They also contain various organic acids, among which is salicylic, and flavonoids, causing its color, which is also potent antioxidants.
It comes from Southeast Asia, from India, from where it spread to the Mediterranean after the Arab conquest in 650. He came to the Canaries in the fifteenth century and from there to America in 1516. Stresses its high content of inulin reducing the risk of degenerative diseases such as cardiovascular disease, osteoporosis, obesity, and cancer. And it is rich in magnesium, thus preventing cramps and is the ideal place to recover after sports fruit.
It is believed that already existed in prehistoric times, as witnessed by some Neolithic archeological remains. The one fact is there is strong evidence that the Egyptians cultivated in the valleys of the Nile, and throughout history have been attributed almost sacred powers. In fact, the Bible is cited as the forbidden fruit that caused the expulsion of man from paradise.
Among its most healthy components: pectin, a soluble fiber that keeps cholesterol in check; catechins, a flavonoid antioxidant has also proved very useful in combating lung cancer, and, another flavonoid lies mainly in its skin, which is a potent anti-diabetic agent. Finally, this fruit provides significant amounts of procyanidins, compounds with a potent antioxidant activity enhancing immune system activity and blood platelets.
It is native to southern China and northern Burma, although it is known in the Mediterranean for over 3,000 years. This pulp pectin lowers cholesterol and develops the intestinal flora. In addition to its high content of carotenoids, which prevent various cancers and protect against cardiovascular disease. Finally, it also provides fiber, if we take the whole fruit.
From the Caucasus and Western Asia, there seem to be indications that were already harvested in the Paleolithic. Although viticulture, as such, it was developed by the Romans.
Some studies show that phytonutrients present in the fruit and wine have a preventive effect against cardiovascular disease, certain cancers, and even cataracts. Although it seems that are red grapes and red wine which have better properties. A recent study by the University of Texas says even eating red grapes and red wine prevents memory impairment associated with age.
this fruit thousands of years ago, they called yang-tao, growing wild in China. In early 1900, the seeds of this fruit were brought to New Zealand, where it began producing as we know it.
Among its benefits: a high percentage of vitamin C and other bioactive substances that prevent DNA damage, which helps prevent disease such as cancer.
Native to southern Asia, Persia and Afghanistan.
Low calorie, with astringent and anti-inflammatory properties, is ideal for cleansing and slimming diets. It is also rich in potassium
and recent studies say the Granada seed extract produces a decrease in blood glucose levels, making it ideal for diabetics.
Although you do not know its origin, it is known that formed part of the diet of Arctic peoples since ancient times. In North America, Native Americans also used it for their meals.
Originally from Mexico, Colombia, and Venezuela, the ancient Aztecs called (testicle) to consider it an aphrodisiac.
Despite its high calorific value, its consumption reduces total cholesterol and some of its compounds have antioxidant properties. Topical use has also been used in the treatment of psoriasis with good results. Also part of the food of happiness, that is rich in tryptophan, which increases serotonin levels in those who consume it.
It comes from Mexico or the Peruvian Andes. From there it spread to other tropical countries and from there to Europe. Its main component, papain, is an enzyme that breaks down protein foods, which makes it ideal for those with digestive problems such as gastritis, hiatal hernia, and acidity.
Its origin is not known exactly. Although they have found evidence of cultivation in Central Asia
It stands as a source of potassium, calcium, iron, magnesium, and phosphorus. Some studies even their sulfur compounds protect against esophageal and stomach cancer. Finally, it is important to highlight its abundance in quercetin, a powerful antioxidant that reduces the risk of cardiovascular disease.
Native to Eurasia and North Africa, contains a lot of fiber. But his main contribution is vitamin A, important for the functioning of the retina and skin condition. It also highlights his b-carotene, which prevents some cancers and cardiovascular disease.
the wild origin of this vegetable is not known, although some authors claim that comes from Southeast Asia.
Its properties include vitamins A and E, and fiber. It is known to benefit vision, which helps promote energy and vitality, and has recently been found to contain naturally occurring inorganic nitrate which helps develop stronger muscles.
It comes from the Middle East, and Asian countries are cultivated for more than 1,500 years ago. In Europe, it arrived in the sixteenth century through Turkey. Its high water content and low in carbohydrates, proteins and fats make it a great ally of the diets. It also provides thiamine, a vitamin whose deficiency causes certain neurological disorders such as loss of concentration and depression
Its rich content of polyphenols and antioxidants make it an ally against cardiovascular disease. It is also the powerful flu, strengthens the immune system and is very effective against urinary tract infections.
35. Bean sproutsIts origins are the Far East, where more than 5,000 years ago is documented its use as food. Include increased the supply of minerals and legumes contain isoflavones, a potent antioxidant that prevents osteoporosis and breast cancer. They are very useful to counteract the excess estrogen and related diseases.
Native to Asia, is consumed since ancient times. The Assyrians and cultivated them in 800 a. C.
It is a complete food with a high content of calcium, which should be compulsory consumption in the diet of pregnant women, elderly, children and athletes. In addition, lutein containing prevents heart attacks and strokes.
Originally from Sardinia, known since antiquity, although at the beginning it was used only as an ornament to honor the dead. It was not until the Middle Ages when it was put to use in the kitchen. In fact, so popular that he gave rise to the expression “be everywhere, like parsley.”
Although it may seem superfluous, this condiment has: high in vitamin C, antioxidant flavonoids, anti-inflammatory and diuretic, and a vasodilator and invigorating essential oil. It is also a major source of vitamin K, useful to promote blood clotting, prevent and even treat osteoporosis and protect against possible attacks. All these properties are present in the fresh parsley, but most are lost in the dry. Finally, it has apigenin, a substance used in natural medicine against asthma, insomnia, and neuralgia.
The fruit of the tomato is of American origin, exactly Peru, from which its Aztec name (tomato). Its introduction in Europe came through Mexico but did not become popular until the eighteenth century.
The first news of his capture for human consumption date from the fourth century AD in northern Europe. It is a good source of protein, vitamins and minerals. Among them, vitamin D which promotes calcium absorption and regulating blood level. As minerals, it contains a large amount of selenium, fósfoto, potassium, iron, magnesium and zinc.
Its closest ancestor, the wild beet growing and in prehistory, and its roots were part of the diet of the first communities in North Africa. The substance that turns red, the betacyanin, is a very potent anticancer effective against colon cancer.
They found his remains in pre-Columbian Inca tombs and we know, through the Old Testament, which was a food of great use among the Hebrews from the time of Moses.
As for its nutritional value, it is often recommended in weight loss diets because they are high in fiber and low intake of calories and fat. Moreover, their high potassium content is beneficial for hypertension.
And the Egyptians and Greeks used it in their tables. The Romans consumed in the funeral banquets and put bunches of celery graves as an homage to the dead.
Among his contributions include flavonoids affect their anti-inflammatory, antibacterial and vasodilator. It is also source xanthotoxin and bergapten, keys in the treatment of dermatological diseases.
Indian-born Greek Orthodox Christians used to prepare holy water. It is an excellent source of iron, essential oils with anti-inflammatory and antibacterial properties, antispasmodic vitamins and beneficial qualities.
44. Chia Seed
It is of the mint family and native to Mexico and Guatemala, where it was cultivated by the Aztecs.
Although it was forgotten for centuries, a couple of years it became fashionable for its beneficial effects on health and the absence of gluten. And this seed contains a high concentration of omega-3 and minerals such as iron, selenium, magnesium, calcium and phosphorus. No wonder, the Aztec warriors claimed they were able to fight all fed a spoonful of chia day.
They found evidence of cultivation in Central Europe during the Bronze Age. It is one of the whole grains because it brings energy, vitamins E, B6, and B5, as well as minerals such as iron, selenium, magnesium and copper.
It is also rich in fiber, essential amino acids, and omega-6. Prevent hypothyroidism and helps lower bad cholesterol.
Originating in Turkey spread to Europe and then to the other continents. They are a source of vegetable protein and starch, calcium, iron, magnesium, zinc and phosphorus. Although they have a reputation for indigestible, high fiber content promotes intestinal transit and helps fight constipation. They also provide tannins and phytates, with significant anti-cancer effect.
Come from Southwest Asia, from where they spread to the Mediterranean basin. The oldest remains of this culture dating back to 6600. C.
Besides the famous iron, provide calcium, magnesium, zinc and phosphorus. And according to recent studies, better control of blood sugar and high in folic acid prevents breast cancer.
The cultivation of quinoa, the plant from which this cereal began between 3000 and 5000 a. C. in the vicinity of Lake Titicaca between Bolivia and Peru. FAO declared 2013 the International Year of maize, for its healthy potential, since, according to this organization, more than twenty cure human ailments and conditions. Its stems and leaves have a high healing and soothing power consumption and controlling internal bleeding and combating vomiting.
Although it is possible that it was used in prehistoric times, the first references to its culinary and medicinal use date back to ancient Greece. His properties? It is an antioxidant, antimicrobial and, according to some studies, anti-tumor and antiseptic. it is also considered a tonic and digestive.
Known as turmeric, it was first used in India, in 610 a. C. At first, it was used as a dye for wool and even for some parts of the body.
Its main contribution is the polyphenols, powerful antioxidants that have antimicrobials, hepatoprotective, and cardiovascular disease prevention properties.
Theses 50 healthiest foods are the best foods for our health benefits, they are well known for their curative ways, each of these foods has great healthy benefits.