Diets are usually very characteristic in that they limit food and food. Some because “they get fat”, some because “they shouldn’t be eaten just because”, some because our ancestors didn’t eat them, etc …
We have already seen in other articles that it is not food “per se” that makes you fat, but rather excess calories. Therefore there are many more foods than rice and chicken to be part of a balanced diet that is adequate for your goals.
And there are some foods that you are probably not including in your diet and that in the end are more harmful than beneficial.
Nuts
Walnuts are cool.
Adding a handful of walnuts to our daily diet is a very good idea since, among other benefits, they provide us with a good portion of Omega-3 fatty acids, which:
- Help lower triglycerides
- They can lower LDL
- They can raise the HDL
- They can prevent cardiovascular diseases
- Prevents inflammation
With 7 walnuts a day we will obtain an amount of 2.5 grams of Alpha-Linolenic Acid, which will later be transformed into DHA and EPA, two fatty acids used by the body to obtain the aforementioned benefits.
Besides they help improve our skin and hair, reduce blood pressure thanks to potassium, magnesium and manganese, and increase the quality of sperm (who hears, you never know …)
An important thing to keep in mind with walnuts (and nuts in general) is that they are very high in calories, so we must include them in moderation in our diet and always count calories in our daily total. This way we will not see scares on the scale.
Also Read: THE 3 BEST RECIPES FOR BREAD SALADS
The Liver
I am aware that I have always been the strange child that all my life has liked the liver that my mother prepared.
It is a food that is not usually included in anyone’s diet and very few people like it (especially the little ones) but I hope you will change your mind after reading this and make an effort because it is worth it.
The liver can easily be the richest animal source of nutrients.
To give you an idea, for 100 grams of liver you get:
- 19.37 g. protein
- 7.93 mg. calcium
- 316 mg. potassium
- 3.48 mg. iodine
- 7.21 mg iron
- 4.20 g. carbohydrates
- 19.54 mg. magnesium
- 87 mg. of sodium
- 0.24 mg. vitamin B1
- 2.63 mg. vitamin B2
- 18.32 mg of vitamin B3
- 7.90 ug. vitamin B5
- 0.18 mg. vitamin B6
- 75 ug. vitamin B7
- 240.20 ug of vitamin B9
- 80.74 ug of vitamin B12
- 22.60 mg. vitamin C
- 6500 ug of vitamin A
- 0.44 ug. vitamin D
- 0.28 mg. vitamin E
- 7.27 mg of Zinc
- 306 mg. phosphorous
- 136 kcal. of calories
- 333 mg. cholesterol
- 4.60 g. of fat
- 92 ug. Vitamin K
There is little …
The liver being so dense in micronutrients can be consumed 1-2 times a week and be sufficient. Besides, it is a food to take into account for those who suffer from iron deficiency anemia, for girls when they have a period and in general to have a complete iron supply.
As a negative point to keep in mind is that the amount of purines in the liver can cause kidney stones to appear to prone people if consumed in excess and worsen the gouty situation of some people. If this is the case, it should be consumed infrequently and in small quantities.
Also Read: FLASH RECIPE: GNOCCHI CASSEROLE WITH SPINACH & CHICKEN
Oats
Oatmeal, apart from being high enough in protein to be a cereal, has several characteristics that in my opinion make it an excellent addition to our diet.
- Oatmeal has a high amount of insoluble fiber, which satisfies us and allows us not to consume as many calories, and also allows us greater regularity in bowel movements
- They contain beta-glucan, a polysaccharide that helps lower LDL and activate the immune system.
- They contain CH that allows us to have more energy.
- It is one of the foods with the most vitamin B1 and is rich in other micronutrients such as magnesium, zinc, B6 and vitamin K .
- 65% of its fat is from unsaturated fatty acids and 35% from linoleic acid.
Spinach
Spinach is one of the best green vegetable options you can choose from.
Among its benefits are:
Very high amount of antioxidants, especially if taken fresh and raw.
It is an important source of:
- Vitamin A
- vitamin C
- Vitamin E
- vitamin k
It is also rich in the following minerals:
- Iron
- Match
- Magnesium
- Manganese
- Copper
- Zinc
Rich in carotenoids and flavonoids. These compounds have been linked to various beneficial effects, such as:
- Cardiotonic properties
- Anti-cancer properties
- Antithrombotic properties
- Liver and stomach protection
- Helps lower cholesterol
- Improves hair quality
Salmon
- Salmon is a fatty fish that has a great nutritional profile.
- It is rich in Omega-3 fatty acids as well as being a high source of protein with a very complete amino acid profile. Salmon fat is linked to the prevention of certain types of cancer and a decrease in plasma triglycerides and cholesterol. In addition, these fats help the blood to flow, therefore it has antithrombotic and anticoagulant properties.
- The oil in this fish has been helpful in improving joint pain in people with inflamed joints.
- The EPA (Environmental Protection Agency) recommends not exceeding 340 grams per week of salmon due to the risk of mercury poisoning. Salmon is a fish that, despite being considered low in mercury, must be rationed and not eaten too often. Despite that, 2 doses a week of 150 grams are perfectly safe.
- Despite everything, I recommend those who cannot afford salmon or who want to obtain its main benefits without having to suffer from mercury to supplement with Omega-3. Of the few supplements that, beyond aesthetics, are really worth it.
Also Read: SIMPLE RECIPE – LIME OLIVE OIL CAKE