Here’s a list of the healthiest ingredients.

The fact that a healthy diet is basic to good health has been more than proven. Not only are you what you eat, but the foods you choose also influence your future.

Eating a diet with plenty of vegetables and whole cereals, and cutting down on the amount of meat that you eat will provide you with the vitamins and minerals that your body needs to function properly, and you will feel better. The best medicine comes in the nourishment contained in every bite.

Doctor and nutritionist Frank Lipman has put together a list, which he calls the “Super 7”, with the most valuable foods for health. These products contain very little sugar and salt and few calories, but they are high in soluble fibre. And phyto-chemicals (healthy substances found in vegetables).

What are the Super 7?

1. Avocado

This fruit contains healthy fats, vitamin E (an antioxidant), potassium, magnesium, fibre and complex carbohydrates. It is good for the nervous system, so it is recommended for anxiety, stress and hyperactivity, and for the cardiovascular system, increasing good cholesterol and improving heart function.

It is also useful for treating cases of anaemia and can be used topically to smooth the skin and promote healing. Although it contains mono-unsaturated fat, one avocado contains more than 300 calories. That’s why, if you are watching your weight, you should have no more than a few slices in your salad.

2. Dried beans

These pulses are a very complex food, with four times more protein than fresh beans. They contain large amounts of nucleic acids, which are important to cell renewal and keep the body’s defences strong.

Beans also help to increase leptin levels to stave off cravings. They contain group B vitamins, calcium, folic acid and potassium. This combination is good for the brain, cells and skin.

3. Cranberries

This fruit contains a lot of antioxidants, particularly flavonoid anthocyanidins. It is great for the eyesight, blood flow and for preventing kidney stones.

It is also an effective remedy for urine infections, since it has antibacterial properties. You can drink cranberry juice or eat them alone or in yoghurt.

4. Cabbage

A great source of vitamin C, minerals and essential fatty acids, cabbage is a superfood. It helps to purify and detox the body, encourage intestinal transit and prevent hypertension.

All the members of the cabbage family (cabbage, Brussels sprouts, cauliflower and broccoli) help to reduce the risk of cancer, because they contain cysteine and the glucosinolate content which protects from free radicals.

5. Spinach

Spinach contains B vitamins, which encourage the formation of serotonin, a neurotransmitter that controls appetite, sexual desire and relaxation. It has more folic acid (vitamin B9) than any other vegetable, and helps to clean toxins from the blood and reduce cardiovascular risk.

It is also good for diabetics because of its low glycemic index (22 calories / 100 grams) and it contains abundant fibre and water (more than 92%). This makes it a top ingredient in slimming diets and for treating constipation.

6. Salmon

This is an oily fish. It contains plenty of Omega 3, which is very advantageous. It increases ‘good’ cholesterol (HDL), protects against poor circulation and prevents cardiovascular disease.

It also has anti-inflammatory properties, which helps to reduce the inflammatory symptoms of arthritis, menstrual pain and ulcerative colitis.

7. Walnuts

These dried fruits include a large amount of tryptophan, magnesium and vitamin B6, substances essential to improve the mood, for good cardiovascular health and to maintain the memory

Nutritionists advise eating between four and seven walnuts every day.

As you can see, these seven foods are easily available from numerous markets and other stores. Add them little by little to your daily menus, combining them and finding different recipes, and your health will benefit.

This post is also available in: Spanish