Dietitian lists the 35 healthiest foods of all

Our concern for maintaining a healthy diet is growing and, thinking about it, Time magazine asked nutritionist Alicia Romano to make a list of the healthiest foods of the moment, and of course, we decided to share this list with our readers - until even because it is full of some unlikely items. Check out everything below and then tell us which ones are part of your diet:

Harissa: This spicy paste contains a number of healthy ingredients such as pepper, garlic and olive oil. Pepper, for example, is filled with elements that can alleviate pain and protect against cancer.

Goat Cheese: The advantage of this cheese over others is the amount of fat, which is much smaller. What's more, goat cheese contains protein, calcium and iron.

Popcorn: For this you did not expect, we know! The good news is that, according to Romano, popcorn is a high fiber food. Of course, the ideal is not to eat microwave or movie popcorn - they are full of salt, butter and fat. Instead, prefer pan with little salt.

Coconut: This sweetie from many sweet recipes is rich in potassium, and coconut water is great for hydration - plus if you put some coconut water on the rice you are cooking, the calories in the food are reduced. .

Organic red meat: Much has been said about organic foods, which are obviously healthier. In the case of red meat, this has to do with the fact that it comes from animals bred without hormones and with a more natural diet. They are meats with less saturated fat and rich in “good fats” such as omega-3. What's more, it is a good source of protein and iron.

Ghi: This clarified butter, made from cow's milk or buffalo milk, found mainly in Indian cuisine, is easier to digest and has many vitamins in its composition. It can be a good substitute for cooking oils and other butters.

Canned Salmon: According to Romano, this is not only the cheapest version of fish, but also a rich source of vitamin D, which is essential for bone health and critical for calcium absorption.

Spirulina: This seaweed is rich in many vitamins, nutrients and antioxidants, which protect our body cells. For non-meat eaters, spirulina is a great source of protein and can be found in tablet, powder or flake versions.

Lemon: Like orange, lemon is rich in vitamin C, which helps protect the health of our cells, as well as aiding the physiological production of collagen - this is great for healing.

Tofu: Another great source of protein for those who are vegetarian - and also for those who aren't. Tofu is rich in calcium and iron - to replace bacon in a recipe, be amazed at the power of smoked tofu (thank you, Bela Gil <3).

Potatoes: This is a great source of potassium, which is a key element for good blood pressure. The color of this potato makes it beautiful and shows us that it is a great source of anthocyanin, a powerful antioxidant that, among other benefits, is also a good ally of your heart health.

Nutritional Yeast: Besides having a very attractive taste, this yeast is very rich in protein with nine essential amino acids, plus zinc, selenium, vitamin B and a lot of fiber.

Oysters: Another rich source of protein, omega-3, iron, calcium, zinc and vitamin B12, more than necessary ingredients for good neurological and blood health.

Mango: This lint-packed fruit is full of vitamins and antioxidants, but the one that really stands out is vitamin A, which is critical to eye health: just one mango already guarantees 45% of the amount of vitamin A you need to eat each day.

Strawberry: It's hard to find someone who doesn't like strawberries, and the good news is that, besides being tasty, this fruit is a great source of vitamin C and other substances that are good for bone health and metabolism. Strawberries are also rich in anthocyanins, which are very good for the heart. A 2013 study found that women who eat more than half a glass of strawberries a week are less likely to have a heart attack.

Blackberry: Another delicious fruit that you should eat more often. High in fiber, blackberries give us that feeling of satiety that makes us eat less and, besides, are rich in vitamins K and C and manganese. Some studies have found that regular blackberry consumption is associated with better mental health. The strong color of this fruit is responsible for benefits to the immune system.

Artichokes: Here is a beautiful nutritional combination, rich in folic acid, fiber, vitamin C, vitamin K and antioxidants. When choosing a good artichoke to buy, get the heaviest and firmest.

Sauerkraut: Germans, Poles and Ukrainians are used to eating this canned cabbage that can make a lot of people wrinkle their noses, but is actually a very healthy eating option. Sauerkraut is rich in fiber, protein, iron, manganese, sodium, magnesium, calcium and copper.

Cod: This fish is a great protein option, and it is low in fat and high in omega-3 levels, making it a great request for your heart health.

Apple: This list here seems to have been ordered by your mother, we know, but the truth is that apple is another key food for good health. High in fiber and able to lower bad cholesterol levels, this fruit is also a great tip for those who want to lose weight - after eating an apple, your next meal will have 15% fewer calories, as this study revealed. And if you have bowel problems, an apple a day will help improve the situation.

Beet leaves: A lot of people have no idea, but the truth is that not only can we, but we also have to eat the beet leaves. Filled with vitamins A and K, these leaves are a great source of calcium. You can make salad with them or sauté them, just like kale.

Chicory: Rich in inulin and fiber, chicory is great for those with bad cholesterol in the highest. What's more, it is a plant full of vitamin A and B, as well as iron, potassium and beta-carotene.

Corn: Did you know that eating corn is good for eyesight? Yeah. One of the biggest successes of beach seasons is rich in lutein and zeaxanthin, components that help you see well.

Olive: Loved by some and hated by others, olives are great for the health of your heart as well as your brain. Another good news: They help you maintain weight and, if not enough, prevent the buildup of fat in the arteries.

Pumpkin: Pumpkin seeds have high levels of potassium and magnesium. Pumpkin itself is a great source of beta carotene, which is good for your immune system - and it is an excellent choice for those with digestion problems.

Asparagus: Folic acid is essential for many circulatory system functions and is abundant in asparagus, which also has large amounts of vitamins A, C and K.

Fig: Loaded with vitamins A and C, figs are also known for the variety of uses in culinary dishes. It costs you to give these nice fruits a try.

Ginger: This root is easily found in Brazil and, besides giving a unique flavor to the dishes, is full of beta carotene and capsaicin. Want to improve your body's defense mechanism? Then start using ginger in soups, juices, sauces and the like.

Basil: Even if you're not a big fan of green stuff (that's ugly, huh!) You probably like basil, this little leaf that gives a lot of special taste to different sauces. In addition to the typical taste and smell, basil leaves contain antioxidants and anti-inflammatory substances and are full of vitamins.

Coffee: Every morning's sweetheart is a complex beverage made up of different components, such as antioxidants and substances that seem to decrease the risk of type 2 diabetes, Alzheimer's disease and liver cancer. This, of course, when consumed without sugar and creams.

Sunflower Seeds: Here's a good way to get vitamin E that, guess what, is good for your immune system. Besides, of course, it is a very interesting snack.

Parsley: Another unique and unmistakable smelling spice, parsley not only enhances the taste of any dish, it is also full of vitamins essential to the health of your bones and your nervous and immune systems as well. Parsley is also known for its anti-inflammatory effects.

Spearmint: Spearmint leaflets have been used for centuries by people who have intestinal problems, and if that's the case, maybe it's time for you to start eating these tasty and fragrant little plants.

Carrot: Another versatile and tasty food, carrot is a wonderful source of vitamin A. What's more, in some places it is found in red, purple and yellow - these colorful carrots are rich in antioxidants like lycopene and beta-carotene.

Amaranth: This seed is full of fiber and is naturally gluten free, which is an excellent choice for coeliacs. To make it better, it is a great source of protein and the cholesterol-lowering substances of evil.

* Posted on 12/07/2015

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