Nutritionist Irina Mansurova named eggs, vegetables, dairy and whole grains among the most useful to include in the daily diet.
Nutritionist Mansurova recalled in a conversation with the AiF publication that nutrition significantly affects the functioning of all body systems. To maintain health and well-being, performance, as well as a healthy weight, the doctor recommended that the following foods be included in the daily diet.
Eggs.They contain protein, vitamin D and some B vitamins, choline, iodine, and antioxidants. According to Irina Mansurova, eggs have a positive effect on the condition of the heart and joints, help strengthen muscles and maintain a healthy weight, preventing overeating.
Vegetables. The daily menu should include more variety of vegetables – up 500 grams (per day). This stimulates the development of beneficial intestinal microflora, on which immunity depends.
“It is better to choose seasonal and local varieties. Vegetables should be subjected to minimal heat treatment, for greater benefit, you can supplement them with greens.
Meat. The product provides the body with the necessary protein and is an unsurpassed source of iron. The nutritionist advised eating meat a maximum of 4 times a week – preferably at the beginning of the day, and not in the afternoon.
“On days without meat, its protein should be compensated for by tofu, legumes. Another option for replacing meat, but not on an ongoing basis, is buckwheat. It is a record holder in terms of protein content, contains 18 amino acids,” explained Irina Mansurova.
In addition, the expert considers offal useful, which contain a lot of B vitamins, iron, magnesium, zinc.
Dairy products. From them, the body receives vitamin D, which is important for immunity, as well as calcium that strengthens bones and muscles. The most useful fermented foods in the form of yogurts, cheeses, fermented milk drinks.
Whole grains.Their use protects against high levels of sugar and cholesterol, prevents inflammation, and has a positive effect on the brain.
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Fish. Thanks This product is enriched with animal protein, which is involved in key body processes. Sea fish is the most beneficial for health due to its saturation with microelements and omega-3 fatty acids.
Important! The information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. Seek medical attention at the first sign of illness.
Irina Mansurova Healthy lifestyle nutritionist, nutritionist