Dietitian, doctor of medical Sciences Michael Ginzburg has made a rating of the most useful products.
In his opinion, the diet must be present saltwater fish: salmon, mackerel, sardines and herring. It is the source necessary for the human body components – primarily omega-3 polyunsaturated fatty acids, which have anti-inflammatory action and improve the condition of blood vessels and cell membranes.
Also fish contains a lot of vitamin D: it helps to strengthen bones, slow involution of the brain and improved cognitive abilities. In addition, fish contains a lot of zinc, iodine and other minerals.
The second food group is vegetables. Specialist divides them into two categories. First – cruciferous, which includes all types of cabbage. They contain sulforaphane and indole-3-carbinol: a substance possessing a pronounced antitumor effect. “They won’t allow cancer to form,” says Ginsburg. In addition, the cruciferous vegetables are very good source of calcium. For variety in the diet, you can add radishes and turnips.
Useful to use and colored vegetables: carrots, peppers, tomatoes. They improve blood flow, blood circulation and condition of blood vessels.
In third place specialist put the spices: turmeric, ginger, pepper, garlic and onion.
“All of the above very well reduces tissue inflammation and the risk of insulin resistance,” says Michael Ginsburg.
Number four – olive and Flaxseed oils are sources of anti-inflammatory omega-9 and omega-3 polyunsaturated fatty acids. The doctor emphasizes that an excess of sunflower oil “makes people sick”.
Fifth place – dairy products. They improve the intestinal microflora and enriches the body with calcium, which is especially necessary for the prevention of osteoporosis after the age of 40-50, said the nutritionist.
“Useful products are also coarse bread, berries, fruit, and buckwheat. In such foods, little sugar, it has a positive effect on our metabolism, which helps our cells are constantly updated and self-clean. All this allows us to live a long happy,” concluded Ginsburg.