Nutritional options today are more diverse than ever. However, this abundance also raises the question of which nutrients are truly priority. Striking a balance between protein, fibre, vitamins and minerals is not always easy. That’s why researchers analyzed more than 1,000 raw foods and ranked the foods that best meet daily nutritional needs.
BBCAccording to the compilation based on scientific studies, seven foods that are currently recommended to be consumed more stand out:
Almond
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Almond; A food rich in monounsaturated fatty acids, vitamin E and fiber. Research shows that regular consumption of almonds supports cardiovascular health and can increase HDL, or “good” cholesterol, while lowering “bad” cholesterol, known as LDL.
Studies conducted on individuals with risk factors for chronic diseases such as high blood pressure and type 2 diabetes found that almond consumption improves intestinal health, reduces inflammation and increases butyrate levels, which play an important role in the digestive system.
Swiss chard
Swiss chard, which has a special place among leafy vegetables, contains the rare phytochemical called betalain. It is stated that these compounds offer protective effects on the nervous system.
According to experts, the nitrates contained in chard improve blood circulation by increasing the production of nitric oxide in the body, lower blood pressure and support the vascular structure that weakens with aging. It is also a strong source of fibre, magnesium, vitamin K and lutein, which is important for eye health.
Su teresi (Watercress)
Watercress, which belongs to the cruciferous family; It is very rich in B vitamins, vitamins C and E, calcium, iron and polyphenols. It is stated that when consumed regularly, it can reduce inflammation, balance cholesterol levels and reduce the risk of cardiovascular diseases.
One of the prominent features of watercress is that it contains high amounts of phenethyl isothiocyanate, which is thought to slow the growth of cancer cells in some studies.
beet leaves
Beet leaves, which are often overlooked, contain higher amounts of protein, minerals and antioxidant compounds than the root part. Research shows that beet leaves may help lower bad cholesterol and protect cells against oxidative stress.
In laboratory studies, it was determined that beet leaves remain biologically active even after digestion and can have a protective effect against DNA damage.
Chia tohumu
Chia seeds; It is a food extremely dense in fiber, protein and omega-3 fatty acids. It is stated that it supports heart health, can lower blood pressure and reduce the risk of type 2 diabetes.
However, researchers point out that most of the nutritional value of chia seeds cannot be absorbed when consumed whole. It is stated that omega-3 fatty acids and fiber are better used by the body when consumed by grinding.
pumpkin seeds
Pumpkin seeds; Rich in poly and monounsaturated fatty acids, linoleic acid and oleic acid. It is stated that with these properties, it supports heart health and offers protective effects on the nervous system.
In studies conducted on animals, it has been observed that consumption of pumpkin seeds reduces anxiety levels and positively affects memory and cognitive functions. It is also emphasized that roasted beans can increase the bioavailability of nutrients.
dandelion leaves
Dandelion leaves, often seen as weeds; Rich in vitamins A, C, E and K, as well as flavonoids and phenolic acids. It is stated that these leaves, which have anti-inflammatory properties, can support the immune system and, according to some studies, may have positive effects on heart health.
Consumed as salad, soup, tea and syrup around the world, dandelion leaves also attract attention with their accessibility.
While experts emphasize that these nutrients alone will not create a “miracle”; He states that regular consumption of a balanced, diverse and sustainable diet can make significant contributions to heart, brain, intestinal and immune health in the long term.
Source: Newspaper Oxygen
