Good health is the foundation of beauty, and a healthy diet is the foundation of good health. By watching our diet to ensure it includes certain foods, we can make sure that the foundation is as sound as possible, as well as preventing certain illnesses and slowing aging.Many studies indicate that the Mediterranean diet – and some of its key foods in particular – can serve as a solid basis from which to plan your diet.Here we take a look at some of those ingredients and the health and nutrition aspects that make them the mainstay of a healthy diet:
Containing monounsaturated oleic acid, olive oil lowers bad cholesterol (LDL) and strengthens good cholesterol (HDL). What’s more, the high fatty acid content reduces blood hypercoagulability – a tendency for the blood to clot too quickly – thereby lowering the risk of thrombosis, arteriosclerosis – hardening of the arteries – and heart attack.
Small in size, but an essential ingredient in many dishes, garlic is rich in vitamins A, B and C, as well as certain minerals, including potassium; this means it helps lower blood pressure, and is an excellent diuretic. It’s rich in fibre, too, and is an effective anti-rheumatic. But that’s not all: it also helps reduce LDL cholesterol, and regular consumption appears to decrease the incidence of stomach cancer and lung cancer.
High in flavonoids, onions helps reduce the risk of heart disease. They also promote blood sugar control and reduce LDL cholesterol levels, as well as having diuretic and expectorant properties and helping to lower blood pressure.
Nutritionists consider this group, which includes rice, pasta, bread and corn, irreplaceable in a balanced diet. Cereals add complex carbohydrates to the diet, and are a good source of energy. They also provide lots of fibre, and contain vitamins, especially from the B and E groups. Remember that it’s ‘wholemeal’ cereals we’re talking about here, as it contains the full nutrients of the cereal rather than the less beneficial subset available in refined and processed varieties.
The balance of amino acids in eggs allows the body to use them to form cells, which is why doctors consider their protein to be of particular importance. ?
Lentils, chickpeas, peas and beans (fresh and dried), are high in proteins and carbohydrates and are irreplaceable in a balanced diet. They are best eaten together with cereals, as the combination provides an almost perfect protein. ?
Studies show walnuts to be useful in reducing the risk of cardiovascular disease. A word of warning though: their high calorie count means they should not be eaten in excess. ?
Polyunsaturated fatty acids from the Omega family 3 are the key to the importance of oily fish in our diet, as they help protect against heart disease. Nutritionists recommend their inclusion four or five times a week in small amounts (100 to 200 grammes is sufficient per portion). The group, which includes tuna, salmon, mackerel, anchovies and sardines, also contributes useful minerals, especially iodine and calcium. ?
Vegetables and salads?
Along with its known antioxidant properties that help to slow skin aging, carotene or provitamin A helps protect against cancer of the lung, esophagus and larynx. Salads and vegetables are rich in vitamin C, too, of course, as well as folic acid, mineral salts and fiber, all of which play an important role in a health.
Related Medical Paper:
Popular Medical Paper:
Forensic Medicine and Toxicology Medical Ethics Definition: Medical ethics may be defined as the moral principles, which guide the members of medical profession in course of their practice of medicine & their dealings with their patient, other members of the profession & with the state. M.....
A. Background Drug abuse directly influences the economic and social aspects of a country. In Bangladesh it is a growing national concern. There are millions of drug-addicted people in Bangladesh and most of them are young, between the ages of 18 and 30. And they are from all strata of the societ.....
Introduction: In recent years Drug Addiction has significantly increased in Bangladesh. This agent of human devastation has spread its tentacles worldwide and also in our country. Every intelligent and humane person in the world, society and international organizations such as the UN and WHO are .....
Introduction: The administration of primary healthcare by the Bangladesh Government is carried out through a suprisingly extensive infrratructure of facilities within each of the 64 districts. The districts are divided into 460 papila(sub districts) which are subdivided into unions. Each unio.....
Background of the Report : Change is not easy. It requires a period in which people psychologically get ready. Employees begin to understand and feel the need for change and begin to change social habits to take advantage of the emerging new order inside the organization. Then comes the interv.....