{"id":196,"date":"2011-03-27T00:14:48","date_gmt":"2011-03-27T00:14:48","guid":{"rendered":"http:\/\/\/?p=196"},"modified":"2024-11-21T05:05:05","modified_gmt":"2024-11-21T08:05:05","slug":"healthy-food-tips","status":"publish","type":"post","link":"https:\/\/icaro.med.br\/en\/healthy-food-tips\/","title":{"rendered":"Healthy Food Tips - GOOD food"},"content":{"rendered":"

Best foods in the world - Healthy food tips:<\/strong><\/h2>\n\n\n\n
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Hippocrates, considered the father of medicine, said hundreds of years before Christ: \u201cLet your medicine be your food, and your food be your medicine\u201d. In other words, a good diet is fundamental for obtaining and maintaining health and for treating any and all existing illnesses.<\/p>\n\n\n\n

According to the National Health Surveillance Agency (ANVISA), functional foods are those that produce metabolic or physiological effects through the action of a nutrient or non-nutrient on growth, development, maintenance and other normal functions of the human body. The food or ingredient that claims functional properties, in addition to acting on basic nutritional functions, will trigger beneficial health effects and must also be safe for consumption without medical supervision.<\/p>\n\n\n\n

Below is a list of functional foods, with some of their main indications for health (not all of them, of course, or the text would be endless). Consuming them in good quantity and on a regular basis, preferably under competent nutritional or medical guidance, will certainly help you feel better, achieve and maintain health, and treat signs, symptoms and disorders. They are in alphabetical order and not in order of greater or lesser relevance:<\/p>\n\n\n\n

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Avocado or avocado<\/strong><\/p>\n\n\n\n

\u2705 Pineapple<\/strong><\/p>\n\n\n\n

\u2705 Saffron<\/strong> - Rich in curcumin, saffron is one of the most studied anticancer agents today, with promising results in anti-tumor use. It is also an excellent anti-inflammatory and a good adjuvant in the treatment of rheumatic diseases.<\/p>\n\n\n\n

\u2705 A\u00e7a\u00ed<\/strong><\/p>\n\n\n\n

Water<\/strong><\/p>\n\n\n\n

\u2705 Garlic (and Onion)<\/strong> - Natural antibiotics and immunostimulants, they also help with blood circulation. Of these, onions in particular are rich in inulin, which serves as food for the good bacteria in the gut.<\/p>\n\n\n\n

\u2705 Oats<\/strong> - Good source of fiber and protein.<\/p>\n\n\n\n

\u2705 Olive oil (Extra virgin is best)<\/strong> - Rich in Omega-9, known as one of the \u201cgood fats\u201d, it helps to increase good cholesterol, reduce triglycerides, contribute to weight loss, improve intestinal function, among other benefits. (In fact, the classification of \u201cgood fats\u201d and \u201cgood cholesterol\u201d is more complex than it seems).<\/p>\n\n\n\n

\u2705 Bananas<\/strong> - They are energetic, good sources of fiber and many nutrients.<\/p>\n\n\n\n

\u2705 Sweet potato<\/strong><\/p>\n\n\n\n

\u2705 Berries<\/strong> (Blueberries, Strawberries, etc)<\/p>\n\n\n\n

\u2705 Cinnamon<\/strong> - Excellent thermogenic, it helps prevent and treat diabetes and also acts as an intestinal antiparasitic.<\/p>\n\n\n\n

\u2705 Chestnuts<\/strong> - Sources of Omegas, known as good fats.<\/p>\n\n\n\n

\u2705 Carrot<\/strong><\/p>\n\n\n\n

Green tea<\/strong><\/p>\n\n\n\n

\u2705 Chia<\/strong> (Oats are a good option, a little \u201cpoorer\u201d in nutrients, but cheaper).<\/p>\n\n\n\n

\u2705 Dark chocolate<\/strong> (with 70% of cocoa or more).<\/p>\n\n\n\n

\u2705 Coconut<\/strong> (pulp, water and oil).<\/p>\n\n\n\n

\u2705 Mushrooms<\/strong> (Shitake, Shimeji, Paris, etc.) - Quality sources of fiber and energy, as well as many nutrients.<\/p>\n\n\n\n

\u2705 Fennel<\/strong> - It helps with intestinal function, relieves gas problems and contributes to more energy, as well as being a natural tranquillizer and antioxidant.<\/p>\n\n\n\n

\u2705 Fibers<\/strong> - The general importance of fiber has already been covered in the chapter on diet.<\/p>\n\n\n\n

Grains and seeds in general (amaranth, quinoa, chia)<\/strong> - These are very promising foods, rich in many essential nutrients, especially proteins, vitamins, minerals and complex carbohydrates. They include oats, leaves, fruit, legumes, vegetables (usually the peels and pomace are rich in nutrients), palm hearts and sprouts. They are essential for detoxifying the body and for good intestinal function, as well as helping to reduce calories from meals.<\/p>\n\n\n\n

\u2705 Dark green leaves (watercress, broccoli, kale, spinach, mustard greens, arugula, etc.)<\/strong> - The so-called cruciferous plants (cabbage, cauliflower, Brussels sprouts, broccoli and cabbage) have been studied extensively, with promising results, in support of cancer prevention and treatment.<\/p>\n\n\n\n

\u2705 Citrus fruits<\/strong> - They are sources of fiber and vitamin C. Some also contain thermogenic substances, which stimulate the consumption of fat to generate heat.<\/p>\n\n\n\n

\u2705 Gelatine<\/strong> - Rich in collagen (we recommend avoiding colorants and other chemical additives as much as possible).<\/p>\n\n\n\n

\u2705 Ginger<\/strong> - Thermogenic, immunostimulating, energizing and rich in fiber.<\/p>\n\n\n\n

\u2705 Sesame<\/strong> - Very rich in sesamin, which has thermogenic properties.<\/p>\n\n\n\n

\u2705 Lemon<\/strong><\/p>\n\n\n\n

\u2705 Linseed<\/strong> - One of nature's best sources of Omega-3, it is also a source of fiber, good fats and substances with a pro-hormonal effect.<\/p>\n\n\n\n

\u2705 Apple<\/strong>:<\/p>\n\n\n\n

Helps with successful diets and improves immunity. Helps regulate the nervous system and prevent mental fatigue. Due to its quercetin content, it contributes to inhibiting the multiplication of cancer cells and to brain health, being useful in the prevention and treatment of neurodegenerative diseases such as Parkinson's and Alzheimer's. In the latter case, it improves the patient's mood and behavior, helping to protect the brain from oxidative stress. In the latter case, it improves the patient's mood and behavior, helping to protect the brain from oxidative stress.<\/p>\n\n\n\n

Helps heart health by reducing damage caused by LDL, and benefits bone and muscle health. Rich in flavonoids, present in certain fruits, vegetables, teas, wines, nuts, seeds and roots, and in fiber, which alleviates respiratory symptoms such as chronic productive cough.<\/p>\n\n\n\n

Also rich in pectin, it improves immunity and nourishes good intestinal bacteria. Pregnant women who eat apples are less likely to develop asthma. Frequent consumption reduces blood pressure, abdominal circumference and the chances of developing metabolic syndrome and diabetes.<\/p>\n\n\n\n

\u2705 Honey (watch out for the glycemic index!)<\/strong><\/p>\n\n\n\n

\u2705 Omega-3<\/strong> - As well as being a good fat, essential for good brain function, Omega-3 makes up the membrane of all the body's cells and acts as a natural anti-inflammatory. It is widely studied for its potential anti-tumor benefits. It is found in linseed, fish oil, nuts, avocado and cold-water fish (such as salmon, tuna, sardines and cod).<\/p>\n\n\n\n

\u2705 Eggs<\/strong><\/p>\n\n\n\n

Fish<\/strong> - They are rich in well-digestible proteins, especially salmon and other oily fish, which are rich in Omega-3, another good fat that is essential for the body and brain.<\/p>\n\n\n\n

\u2705 Quinoa and amaranth<\/strong> - Rich in quality proteins, slow-release carbohydrates and minerals.<\/p>\n\n\n\n

\u2705 Pumpkin seeds<\/strong><\/p>\n\n\n\n

\u2705 Oil seeds<\/strong> (walnuts, almonds, Brazil nuts, cashew nuts, hazelnuts, macadamia nuts, etc.)<\/p>\n\n\n\n

\u2705 Spices <\/strong>(such as saffron, oregano, rosemary, cinnamon, fennel, etc.)<\/p>\n\n\n\n

\u2705 Grapes<\/strong> (also concentrated whole juices from them) and wines (mainly red) - Rich in resveratrol, a substance widely studied for its antioxidant, anti-inflammatory, longevity-promoting and potential anti-tumor properties.<\/p>\n\n\n\n

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Good food tips for pregnant women:<\/strong> eggs, sweet potatoes, nuts, beans\/lentils, lean meats, orange juice, yogurt, oats, dark green leaves and salmon.<\/p>\n\n\n\n

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They can help a lot, although they are better characterized as \u201csupplements\u201d:<\/strong><\/p>\n\n\n\n