Vegetables, legumes, and foods rich in omega-3 fatty acids are among the foods that doctor Matthias Riedl (Germany) recommends for daily consumption.
Vegetables and herbs.In an interview with Focus, MD, internal medicine specialist Matthias Riedl said that these products contain vitamins, minerals and many phytochemicals that have antibacterial effects, strengthen the immune system and heart health, and, according to recent studies, support metabolic processes in brain. At the same time, vegetables are rich in fiber, which helps the growth of beneficial intestinal bacteria and maintains stable blood sugar levels.
Legumes.Lentils, beans and peas, according to the expert, should be regular on people's menus. Matthias Riedl recommends eating 50 grams of legumes daily – this habit reduces the likelihood of cardiovascular disease, hypertension, and colon cancer. Legumes are a good source of minerals such as iron, potassium, magnesium and zinc, which are essential for our bones and joints, as well as for all organs and metabolic processes, the expert noted.
Foods rich in omega- 3.According to the expert, three out of four adults do not get enough healthy omega-3 fatty acids. Meanwhile, they are one of the most important substances in the body: omega-3s play an important role in almost all processes of the body, from the transmission of information to the brain to the functions of the immune system. To provide yourself with such valuable fatty acids, you should consume oils (linseed, olive, canola and others), fatty fish, nuts and seeds.
Fermented foods.Yogurt, kefir, sauerkraut, miso paste, tempeh, kombucha are all fermented foods that should also be consumed daily. They contain microorganisms that contribute to the diversity of the intestinal flora and form short-chain fatty acids required by nerve cells. In addition, they promote the absorption of vitamins and minerals, support the immune system in good shape, have an antibacterial effect, and suppress intestinal inflammation.
Whole grain products.Such products contain the outer layers of the grain and, therefore, a lot of fiber, as well as valuable vegetable protein, minerals, and vitamins. As a result, whole grains are more satiating, causing a slow rather than rapid increase in blood sugar levels. Thanks to their use, the risk of metabolic disorders, diabetes is reduced. The doctor advises to eat about 100 grams of whole grains every day.
Fruits are low in sugar. Fruits contain high doses of substances that the body needs in order to be able to function normally. In addition, these substances have antibacterial, immunostimulating and anti-inflammatory effects, and also help with diabetes and high blood pressure.
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125 grams fruit a day is enough to get a positive effect. A large amount of them or fruits with a very high sugar content burden the body with excess fructose, leading to fatty liver. that eating large amounts of refined grains leads to narrowing of the coronary arteries, which increases the risk of heart attack.