Healthy food

A healthy food is one that is good or beneficial to health or that provides it. The organism works based on vitamins, minerals and multiple substances and nutrients that food provides. But not only are they necessary to carry out daily activities, but proper food selection and planning can prevent numerous diseases and conditions that, in many cases, occur precisely due to an intake of unhealthy foods and bad habits, such as smoking or drinking alcohol
One of the examples of healthy food lists is that which contains the the website is very good/a>the website is very good/a> , which is made up of varied products that, together, provide the necessary nutrients for day-to-day life, while preventing diseases such as atherosclerosis and cholesterol .
In addition to having a varied and balanced diet, it is also important to follow a series of healthy habits , such as exercising, avoiding stress as much as possible and getting enough rest.
It is important to know that exclusive diets should not be carried out , since most of the food and products that exist are necessary to maintain good health, that is, it is necessary to maintain a stable weight and avoid obesity , while consuming foods rich in carbohydrates , which should represent 50 percent of the diet of a normal person. Prioritizing the intake of the foods included in this list of healthy foods should not imply the exclusion of other products that are also necessary for the body to carry out its functions.


Fruit is a food that should not be lacking in any healthy diet, since most of the vitamins that are needed on a daily basis come from them . Although two examples are set forth here, any choice of this type of product is beneficial. The healthiest fruits include:
  • Kiwi : It is one of the richest fruits in vitamin C , an essential component for the creation of the substance that is produced between white blood cells and that is necessary to maintain high levels of defenses that help the immune system to defend against external threats. It also has very high percentages of fiber and water, which make it a recommended fruit to combat constipation and lose weight.
  • Apple : Contains, among other components, pectin, flavonoids, malic acid and quercitin, elements that help reduce cholesterol and blood glucose levels, so they are recommended to prevent cardiovascular disease . It is also rich in potassium and vitamin E.


Vegetables have always been considered as an example of beneficial health foods that should not be lacking in meals. However, it is the green leafy vegetables that contain the most vitamins and nutrients . Vegetables that can be included in a healthy diet are:
  • Broccoli : It is the vegetable that contains the highest nutritional value per unit weight of edible product. In addition to being rich in vitamin C, niacin and folic acid , it contains beta carotene and vitamin E, so it has an antioxidant and cell regeneration effect.
  • Carrot : It stands out for its high beta-carotene content and its antioxidant properties. Its consumption allows reducing the impact of free radicals, harmful agents that can be produced both by external causes, such as pollution, as internal, of the body itself, and that attack the cells favoring the onset of degenerative diseases, such as premature aging .

Cereals and legumes

Cereals and legumes have always played a prominent role in the history of food, thanks to both their low cost of production and their nutritional benefits (they provide energy while being low in fat ). These products include:
  • Brown rice : The fact that it is integral prevents it from losing some of its properties in the refining processes to which it is subjected in most cases. In addition to being a product that provides a lot of energy, it has a low fat content and is very rich in fiber.
  • Beans : They are the richest legumes in iron , although being vegetable type is more difficult to absorb, so it is advisable to consume products rich in vitamin C, which favors their absorption. They also contain vitamin B1 and niacin, in addition to minerals such as manganese, copper, calcium and phosphorus.


Fish has a large amount of protein , while it has few saturated fats , despite being an animal food. They are also a good source of vitamins and minerals , as well as omega 3 fatty acids , recommended to reduce cholesterol and prevent heart disease. Two of the healthiest fish are:
  • Salmon : It is one of the richest fish in omega 3 fatty acids, so it helps reduce cholesterol and maintain proper functioning of the brain. It is important, when cooking, grilled or baked, since frying influences negatively and oxidizes its content in essential fats.
  • Sardines : In addition to containing omega 3 fatty acids, it is also a source of calcium, since it is a soft bone fish, so the thermal procedures to which they are subjected for consumption cause the calcium in their spines to pass meat.


Meat is a rich source of protein, vitamin B12, zinc, iodine, selenium and phosphorus , essential elements for the proper functioning of the body. White meats are healthier than red ones , since they provide a large amount of protein while being low in fat. Two examples of healthy white meat are:
  • Chicken or turkey : Although white meats, such as chicken and turkey, are less rich in iron and zinc than red meats, they are high in phosphorus and potassium. In addition, they are rich in folic acid and niacin, which helps the functioning of the digestive system, skin and nerves, and is important for the conversion of food into energy.
  • Rabbit : It has a high protein content while being low in fat. It also has a low sodium content, so it can be consumed by people with hypertension .

Within the Mediterranean diet, the consumption of other products, such as olive oil and wine, is also common . The oil is rich in monounsaturated fats, which raises the levels of "good" cholesterol without increasing total cholesterol levels. In addition, thanks to oleic acid and its plant-based fats, it helps reduce the risk of clogging arteries

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