6 healthy foods that should not be missing at the table Quick and easy recipe

6 healthy foods that should not be missing at the table: Almost all diets (or diets) have foods to avoid: some legumes, dairy products, bread, pasta and various sugars, but there are also foods recommended in almost all diets. So instead of dwelling on the "ban" it is advisable to focus on healthy foods and live the various meals of the day as an opportunity to give the body something that is really good for it. The trick of the most successful diets is to know the foods that are really good for us, to make them appetizing and to use cooking methods that leave their properties as unaltered as possible.


  • I'd rather Whole grains avoiding the refined ones and choosing only the wholemeal ones, thus avoiding glycemic peaks and prolonging the sense of satiety of the meal.
  • I would choose fresh foods not to lose vitamins and all the properties present in the food.
  • Prefer the steam cooking sweeter and with lower temperatures, it avoids losing the properties of food (suitable for vegetables). Or the baking in foil (in the oven) suitable for cooking meat, fish and vegetables.
  • Make various snacks (healthy!) during the day to avoid arriving at the main meals with an excessive sense of hunger and to keep the metabolism always active.


Most important steps


    The Mediterranean diet is rich in green leafy vegetables (spinach, kale, chard, dandelion leaves) and for good reason: not only are they a non-starchy vegetable (ideal for low-carb diets), but they are full of important vitamins and minerals such as vitamins C, A and K, as well as iron.

    Try these vegetables with steam cooking so as not to lose all these precious elements!

    2. AVOCADO

    Avocado is high in monounsaturated fat (MUFA) associated with cardiovascular health. Plus, it's a surprisingly good source of fiber, nearly 7 grams per half fruit! It is rich in magnesium and potassium, both of which aid in regulating blood pressure. Avocado provides more magnesium than twenty other types of fruit, including banana, kiwi and strawberry. According to research, when avocado is added to salads, the absorption of beta-carotene in carrots increases by almost 14 times, while that of alpha-carotene in lettuce increases by more than 4 times, when compared with the same salad without. of avocado.

    3. SALMON

    Salmon is a major source of omega-3 fatty acids that benefit the heart by slowing the buildup of cholesterol in the arteries and improving blood pressure, according to the American Heart Association. The AHA recommends having two Omega 3 rich fish meals per week. Prefer baking in foil

    4. NUTS

    People who regularly consume nuts are less likely to gain weight over a five-year period or to be overweight or obese, according to a study in the European Journal of Nutrition. Nuts occupy a special place in this category because they contain a type of omega-3 called alpha-linoleic acid (contained in very few foods: flax seeds, hemp seeds and walnuts, in fact). They are also a good way to eat more fiber and are rich in magnesium, which plays a key role in more than 300 biochemical reactions in the body.


    Olive oil is an important food in some of the most renowned diets including DASH and the Mediterranean diet. Luckily we in Italy use olive oil regularly, but it is important to choose an oil extra virgin olive oil with cold pressing in which all the precious properties present in the fruit are preserved, and that it is used as raw as possible on our dishes. Here are some of its properties: Lowers cholesterol levels, prevents cardiovascular disease, protects the liver, promotes digestion, regulates the intestine, nourishes the skin and scalp.


    These fruits / berries are tasty, and can represent the "sweet moment" of our day, without guilt! In addition to having several cardiovascular benefits, raspberries, blackberries, blueberries and strawberries are rich in polyphenols that are good for the heart, prevent aging, help lose weight, limit cholesterol, lower blood pressure (especially in menopause) and are a important source of folic acid.

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