10 healthy foods that should be in your diet

You certainly know a lot of foods that work for you. But it makes sense to look into these tips as well. Here you have an explicitly made list of foods that should definitely be in your diet.

1. chia seeds

The gluten-free chia seeds contain a lot of omega-3 fatty acids and are an excellent source of fiber. In just 2 tablespoons, they contain 10 grams. Rich in antioxidants, they also regulate your insulin levels.

2. mixed nuts (raw, soaked and degerminated)

Nuts contain everything that is important for your body. Besides proteins and carbohydrates, nuts provide healthy fats (especially omega-3 fatty acids from walnuts). The vitamin E they contain helps you lower cardiovascular risk. The fiber-rich nuts provide you with plenty of L-arginine, which can help your blood vessels function better. Soaking the nuts gives you additional special benefits. Gluten is broken down, phytic acid is reduced and tannins are removed. In addition, eating soaked nuts helps your digestion and your body's ability to absorb vitamins.

3. quinoa

In principle, almost everything that comes from the Andes is valuable. Well-known in Germany is, among other things, quinoa, which, contrary to what is often claimed, is not a grain but a seed. It contains all the essential amino acids, making it a complete, plant-based source of protein. Quinoa is rich in fiber. It's also gluten-free and gives you complex, slow carbohydrates. You'll also get a large amount of the antioxidant manganese, among other things, as well as a generous dose of magnesium.

4. black rice

Black rice is a source of complex carbohydrates and contains the same antioxidants found in sugar-free blueberries. Compared to brown rice, it offers you almost twice the amount of fiber. Black rice is gluten-free and helps your body lower or maintain low cholesterol levels.

5. meat from cattle fed 100 % grass.

The meat of cattle fed exclusively on grass is an extremely lean source of protein. It contains even fewer calories, fats and cholesterol than chicken and most types of fish. It is rich in omega-3 fatty acids and has a high iron content, which may be of particular interest to women.

6. alaska wild salmon

This fish is not only a high-quality source of protein, but also rich in omega-3 fatty acids. It also contains selenium, which is important for the functionality of your thyroid gland. Wild salmon - as well as the also really good "plain" salmon - you should buy as a fillet to get the most optimal benefits.
Alternatively, you can choose other high-quality fish. The highest protein content of 38 % is found in dolphinfish (also called mahi mahi or dolphinfish). Also very productive are the fish varieties "red snapper", Victoria perch, halibut, trout, swordfish, pike perch, tilapia and tuna.

7. (Organic) eggs

Eggs are a pure source of protein and contain omega-3 fatty acids in the yolk. They are packed with vitamins (including vitamin B, vitamin E and vitamin D), provide you with biotin, which is important for hair, skin and nails, as well as potassium, choline and folic acid. To get the optimal supply, you should pay attention to the quality of the eggs. It is easy to understand that chickens that can roam outdoors and use natural food sources produce higher quality eggs than their counterparts in battery cages.

8. cauliflower

Cauliflower is about as unpopular as broccoli, especially among men. But that shouldn't bother you, because it's loaded with antioxidants and fiber. Thanks to its high vitamin K content, it can help you reduce inflammation. There are tons of studies that rank eating cauliflower and other cruciferous vegetables as effective in preventing cancer.

9. spinach

Popeye sends his regards. Spinach is known primarily for its high iron content. But it offers you much more. First, it contains huge amounts of vitamin A, which is very important for your immune system. Secondly, it is a super food for providing antioxidants and has anti-cancer properties thanks to flavonoids.

10. water

Some would say that water is not a food at all. But that's not true. In fact, water is the most important food of all. This is true not only for athletes who sweat a lot. If you drink too little, it has a negative impact on your body's ability to break down fat, for example. Water is needed, among other things, for the removal of fat cells. Fluid plays a similarly important role in the process of muscle building.
There are countless other benefits to drinking enough water. If you continuously drink too little, it will have far-reaching consequences in all areas of your health. For example, you'll be tired and listless all day. Your skin would feel dry, old and sick. In particular, the skin under your eyes, which is so sensitive, reacts extremely when dehydration persists. If you like to look ten to twenty years older than you actually are, then don't drink enough water. If you want to improve your appearance, look fresher and feel awake and healthy, then drink enough. As a guideline you can remember 30 ml per day and kg of body weight. A man weighing 100 kg should therefore drink 3 liters of water a day. In this context, keep in mind that your organism cannot absorb unlimited amounts at the same time. There are different statements about this, but if you drink a maximum of 250 ml in a quarter of an hour, you are on the safe side. Drinking a liter bottle "ex" will only make you go to the toilet faster.