List of superfoods recommended by WHO for good health

For health, it is very important to combine a balanced diet with exercise and follow the principles World Health Organization (WHO)as it is 5 pieces of fruits and vegetables per day. In addition to this organization, in Spain Spanish Agency for Food Safety and Nutrition (AESAN) revised and updated nutritional recommendations for the population and focused on a diet rich in plant-based foods (fruits, vegetables, legumes, nuts, seeds, whole grains) promoting the consumption of seasonal and local products.

According to the World Health Organization, in its recommendations for healthy eating, the increase in processed food production has led to inappropriate eating habits. And now “people are consuming more energy-dense foods, fats, free sugars and salt/sodium. On the other side, many people don’t eat enough fruits, vegetables and dietary fiber.such as whole grains.

Thus, WHO studies have concluded that poor nutrition is the cause of many diseases. And that’s why WHO gives general advice on healthy eatingwhich should include: fruits, vegetables, legumes, nuts and whole grains. At least 400 grams of fruits and vegetables per day. Reduce total calories from free sugars to 50 grams; Reduce salt intake to less than five grams. AND, prevent daily calorie intake from fat overcome 30 percent.

Seven superfoods you can’t miss at home, according to WHO

In addition to previous recommendations, WHO has identified seven superfoods that can’t be missing from our dietbecause now these They are very fashionabledue to its good nutritional properties.

  1. Blue fish: WHO recommends eating it at least twice a week. And among the varieties of fish, blue fish is rich in unsaturated fats and excellent source of omega-3 fatty acids, which regulate cholesterol levels and reduce the likelihood of cardiovascular diseases. Therefore, we should not forget to add fish such as salmon, tuna, sardine or mackerel to our diet.
  2. Walnuts and almonds: The most consumed nuts recommended by the World Health Organization. Despite their high calorie content, the intake of which must be controlled, walnuts and almonds contain healthy fats which reduce cardiovascular disease
  3. Berries: rich in fiber and vitamin C, Red fruits such as strawberries, raspberries, cherries or blueberries are an excellent source of antioxidants that experts recommend always having in your diet.
  4. Olive oil: ingredient star of the Mediterranean diet and one of the best superfoods. It has anti-inflammatory properties, helps lower cholesterol, promotes cardiovascular health, prevents loss of bone density, controls diabetes and prevents aging.
  5. Tomato: powerful antioxidant which protects vision thanks to vitamin A, improves blood circulation and prevents constipation.
  6. Cocoa: clean regulates blood sugar levelsprotects the heart, improves memory and learning functions.
  7. Broccoli: contains a large amount fiber, minerals such as potassium or sulfur, and vitamins. In particular, according to the Spanish Nutrition Foundation, it is an excellent source of vitamin C, “to such an extent that one serving (200 grams) provides almost double the recommended dose.”

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