Healthy foods to eat every day Nutritious Food

Healthy foods to eat every day, nutritious food Healthy Foods to Eat, what actually are healthy foods to eat, we have so many types of food all around us to eat. it is not possible to cover all nutritious food just in one blog. today I will only discuss three important healthy foods to eat every day.

Healthy foods to eat every day:

Healthy foods to eat every day
Healthy foods to eat every day

Today I will tell you about these important fruits what are the real benefits of using them, how to use them and some professional tips how you can save them for longer time of use let's start now.

Extra virgin olive oil:

Healthy foods to eat every day
Healthy foods to eat every day

Put some extra virgin olive oil (EVOO) in a spoon and then toss it slowly as if you were eating soup (Yes, I tell you to drink oil, but look why in a second.) You should in a short time notice the spicy Feel in the back of the throat: 

This is a compound called oleocanthal. Oleocanthal is a type of phenol - herbal compounds That powerfully stimulate our body's repair mechanisms when we consume them (phenols are usually linked) Together in the form of polyphenols). Oleocanthal has such powerful anti-inflammatory effects that they can be compared.

1. Taking a small dose of ibuprofen, a non-steroidal anti-inflammatory drug, but without possible side effects. As you will learn, inflammation can greatly deprive neuroplasticity (the ability of the brain to change during life) and even produce feelings of depression, as research is now beginning to show. Extra virgin olive oil is a basic food in the Mediterranean diet, and people who consume such diets present less Incidence of Alzheimer's disease. Oleocanthal may play a role here as well, having demonstrated the potential to help the brain is cleared of the amyloid layer, the sticky protein that accumulates to toxic levels in Alzheimer's disease. 

2. It's yes This is done by increasing the activity of enzymes that break down the plaque. It has been shown in large and long-term experiments to protect it the brain is anti-decline (and even improves cognitive function) when consumed in volumes of up to a liter per week.

3. If the protection of your brain was not enough, EVOO has been shown to block an enzyme in adipose tissue called fatty acid Synthesis, which produces excess fat and dietary carbohydrates.

4. Aside from oleocanthal, EVOO is also a rich source of monounsaturated fat, which is a healthy fat that helps maintain Your vascular and liver health and can even help you lose weight. One tablespoon also contains 10 percent from the recommended intake of vitamin E per day. Vitamin E is an antioxidant that protects the fatty structures in your body Like your brain - from the wear and tear of aging. Nicholas Coleman, one of the few oenologists in the world who specializes in growing extra virgin olive oils.

I had some tips to share with you about finding the right olive oil. The best way to evaluate oil is to taste it. Good extra virgin olive oils should taste grassy, ​​and never greasy.

Because oleocanthal is responsible for the peppery taste of extra virgin olive oil, it can actually be used as a measure of the amount of oleocanthal Present in oil. Stronger oils can be so pungent that you may find yourself coughing from the heat - which is actually an oil quality classification! The next time you find yourself consuming a "three cough" oil, you will know you have found a fennel Your mind will thank you for it.

How to use: Extra virgin olive oil should be the main oil in the diet, and should be used freely on salads, eggs and as a sauce.

Pro tip: Make sure the oil is stored in a bottle that protects it from brightness (dark glass or tin is fine) and keep in a cool, dry place.


Healthy foods to eat every day
Healthy foods to eat every day

Avocado is an ingenious all-in-one food - the perfect food to protect and enhance your brain. To get started, they have the highest overall fat protection ability of any fruit or vegetable. This is good news for your brain, and it's not just the fattest organ in your body, but also a stone that sucks oxidative stress (a major motivating factor for aging) 

a result of the fact 25 percent of the oxygen you breathe creates energy in your brain! Avocados are also rich in different types of vitamin E (a property that not many supplements can claim) and are a powerful storehouse for lutein carotenoids And Saxe tine. You may remember that these pigments can increase the processing speed of your brain, 

But they do Rely on properly absorbed fat. Conveniently, avocado is an abundant source of healthy fats. Today there is a wide spread of covid19, in the form of pandemic, which has a breathing asthma like symptoms, which is striking the world with its different waves like first, second third wave and

It is essential for vascular health, but today we tend to consume insufficient amounts of potassium. In fact, scientists believe Our ancestors for hunters and gatherers consumed 4 times as much potassium as we do today, which may explain why

Hypertension, stroke and vascular dementia are now common. By giving a double potassium content of a banana, a Whole avocado is the perfect dish for an estimated four hundred miles of micro-vascular cultivation. Finally, who needs fiber supplements (or cheap cereals, manufactured in the industry) when you can eat avocados? 

one Whole medium avocado contains 12 grams of huge fiber - food for the hungry bacteria that live in your gut, whatever Eventually pay their rent in the form of life sustaining compounds and brains that reduce inflammation, improve insulin Sensitivity, and increase the growth factors in the brain.

How to use: I try to eat half to a whole avocado every day. You can enjoy an avocado that has scattered a little bit of sea Salt and extra virgin olive oil. They may also be cut and added to salads, eggs, smoothies or my better brain bowl.

Pro tip: Avocados are known to take a long time to ripen, and only take a day or two to go wrong. To prevent the addition of avocados Going bad, put them in the fridge after they ripen, and take them out when they are ready to eat.


Healthy foods to eat every day
Healthy foods to eat every day

Of all the fruits and vegetables commonly consumed, blueberries are among the highest in antioxidants because of Plenty of their compounds are called flavonoids. Flavonoids are a type of polyphenol compound found in many,

Of the ingenious foods (you might remember oleocanthals, in extra virgin olive oil, which is a type of phenol). The most common flavonoids in blueberries are anthocyanins, which have been shown to cross the blood-brain barrier.

Improving signaling in parts of the brain that handle memory. Surprisingly, these beneficial anthocyanins accumulate the hippocampus of the brain. My friend Robert Krikorian, director of the University's Cognitive Aging Program

The Cincinnati Academic Health Center is one of the leading researchers examining the effects of blueberries on memory. To function in humans. Dr. Krikorian has published studies showing great benefit to cognitive function with blueberries consumption; In one such example, twelve weeks of blueberry supplements improved memory function and mood Reducing fasting sugar levels in adults at risk for dementia.

Observational research is equally compelling. A six-year study of 16,010 adults found that consumption of blueberries (And strawberries) has been linked to delays in cognitive aging up to 2.5 years. 3 and although a recent audit was not found the relationship between general fruit consumption and the risk of dementia in humans, berries were found to be related: they protected the brain against cognitive loss.

How to buy and consume: Great blueberries, but do not be afraid to buy frozen blueberries, which are often Much cheaper (and more available) than fresh. Always choose organic. Blueberries are great in smoothies and Salads or eaten as a snack.

Pro Tip: Probably all berries are beneficial to the brain, although they vary in terms of the specific beneficial compounds found in Each. When you want to mix things up, you can use blueberries, blueberries, raspberries and strawberries instead of Blueberries.

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