Foods that should be eaten daily

Do you want to live a long time in good health? This is what was discussed by the author of the book (Eat this…and don’t eat that) David Zinczenko. So add these foods to your daily diet, in addition to some protein.

 

 

Yogurt: Yogurt helps boost the immune system and also provides cancer prevention. Some types of yogurt also contain probiotics, which fight harmful bacteria in the body.

 

How to take it: With fruits or honey, or as a snack with breakfast; It is also used as a sauce for salads or dips.

 

Red tomatoes: rich in the antioxidant lycopene. A diet rich in lycopene can reduce the risk of developing the following cancers: lung, prostate, bladder, skin and stomach.

 

Other foods that contain lycopene, such as: watermelon, pink grapefruit, papaya and guava

 

How to eat it: Ketchup, tomatoes, tomato sauce, and mozzarella salad can be made with tomatoes.

 

Walnuts: Richer in omega-3 than salmon and have more anti-inflammatory polyphenols than red grapes.

 

Alternatives: almonds, peanuts, macadamia nuts.

 

How to eat it: Put it on salads, in cakes and biscuits, and add it to chicken or fish.

 

Spinach: A plant source rich in omega-3 and folic acid, which helps reduce the risk of heart disease, stroke, and osteoporosis.

 

Note: Folic acid increases blood flow to the lower areas of the body, and this helps in preventing sexual problems with age.

 

Spinach alternatives: kale, lettuce.

 

How to eat it: Add it in a salad, on pizza, or with scrambled eggs.

 

Oats:  Full of soluble fiber, which reduces the risk of heart disease. Oat alternatives: flax seeds, quinoa, wild rice.

 

How to eat it: In granola bars, oatmeal, and with yogurt or salad.

 

Carrots: Full of carotenoids, which play a major role in reducing the risk of cancer and reducing inflammatory conditions, such as asthma and rheumatoid arthritis.

 

Carrot substitutes: sweet potatoes, butternut squash, and mango.

 

How to eat it: In salads, veggie dip, carrot cake.

 

Cranberries: They contain more antioxidants than any other fruit. It is  essential for fighting cancer, diabetes and age-related memory changes. This fruit is rich in vitamins A and C, which promote heart health.

 

How to eat it: In jams and fruit salad