Ten healthy food, which must be in the ration for each person. The most important sources of nutrients, vitamins, and minerals.


Like any cabbage, broccoli is rich in fiber, folate, potassium, calcium, and phytonutrients – substances that reduce the risk of developing heart disease, diabetes and even certain types of cancer, studies show that University of Illinois.

Among other things, broccoli contains the antioxidant beta-carotene, sulforafan, vitamins C and K. In addition to all the useful minerals preserved in the finished product, it is recommended not to digest broccoli, but only lightly simmer for a couple.


Apples are very healthful fruit that is a perfect supplier of antioxidants. They reduce a number of free radicals that are damage our health and can cause diseases. Thus, they can decrease the risk of cancer. Moreover, apples consist of many vitamins like of group B, A, C and minerals like as calcium, iron, and phosphorus.

Many studies stated that apples are like fantastic fruit. In their research, it was found that the daily eating of apples decreases the levels of bad cholesterol and in opposite increases rate of good cholesterol.


Many believe potatoes harmful food, although this is not true, and it all depends on how you cook it. Deep-fried potatoes or chips uniquely harmful, whereas baked in foil, retaining all the nutrients and vitamins – is useful.

Red potatoes are rich in folate and vitamin B6, and a sweet potato tuber contains three daily allowances of vitamin A, a natural immune stimulant. Recent studies show that the right thing to eat potatoes cooled down.


LettuceDue to the high content of antioxidants, iceberg lettuce, spinach, arugula, and other plants are extremely beneficial. They contain vitamins A, B6, C, E, K, and selenium, zinc, phosphorus, calcium, magnesium, iron and other elements.

The salad can be an excellent complement to the steaks of meat or salmon, but it is important to remember that the leaves must be consumed fresh – during heat treatment or suppression of most of the beneficial trace elements contained in it is destroyed.


Eating just 100 grams of oily fish (salmon or trout) 4-5 times a week completely covers the body’s need for omega-3 fatty acids, necessary for the proper functioning of the nervous system and metabolism.

Also, salmon contains a high amount of protein with a high digestibility: 100 grams of fish contain up to 27 grams of protein – more than meat or chicken, making it the most important product for muscle growth.


Poached EggsDespite the common misconception is useful in a chicken egg yolk as well as protein, but they contain no cholesterol has no relation to the increase in the levels of “bad” cholesterol in the blood. No rates of consumption of eggs per day do not exist.

Eggs are an excellent source of easy to digest protein, which is especially important when strength training. You can eat them as a breakfast omelet or fried and used as snacks, making the homemade sandwich with egg and cheese.


A cup of natural oatmeal in the morning is the best choice for breakfast. Among other things, oatmeal contains a lot of important for the digestion of fiber, as well as B vitamins, omega-3 fatty acids, and potassium.

Because of oatmeal cooked oat groats, meal, it includes lots of complex carbohydrates, which will not be hungry until dinner. But remember that all of the above does not apply to the porridge for a quick brew.


Use of one lemon daily rate covers 100% of vitamin C increases the “good” cholesterol and strengthens bone. Use lemon juice as a salad dressing, and always add a slice of lemon to your tea.

Pectins, which are contained in oranges and lemons, contribute to the process of digestion, enhance the motor function of the colon. Also, citrus flavonoids contained in lemon, possess anti-inflammatory effect.


Almonds and other nuts (pine, walnut) rich in magnesium, iron, phosphorus, zinc, copper, vitamins E and A, due to the content of monounsaturated fats they lower blood cholesterol and reduce the risk of heart disease.

Despite the fact that nuts are the perfect snacks, remember that they are extremely high in calories and a day should eat no more than 30 grams. Also, avoid fried and salted nuts, as well as mixtures with unhealthy dried fruits.


According to research by Harvard Medical School, people who use large quantities of strawberries, blueberries, and other berries, are less likely to suffer from diseases associated with disorders of memory and logic functions.

Other studies show that the polyphenols contained in these berries help in the fight against obesity, preventing the formation of new fat cells. Furthermore, the use of strawberries can normalize high blood pressure.

Mineral water

Water is considered to be one of the most important elements of the human diet because without it life activity is not possible as such. Our body consists of approximately 60% water. These bodily fluids perform a lot of process including taking part in digestion, absorption, and circulation, create saliva, transport nutrients, and keep body temperature. To have a healthy skin, you have to drink enough amount of water also. It comes from that our skin contains plenty of water that is the barrier to fluid loss.

The water can help us to lose weight. Drink a cup of water before the meal, and you will exactly eat less. Substitute all juices and any sweet beverages for the water. It will also reduce your daily calories rate.

But, unfortunately, in the big cities, the quality of drinking water from the tap is far from ideal. Some argue that no filter cannot be cleaned water from sulfates, falling into it from the many household chemicals. In fact, one way out – to drink mineral water tested, resulting in cleaner areas.

Potatoes baked in foil and broccoli, lightly steamed stew – the best choice for a side dish, salmon – the best source of protein and omega-3 fatty acids, oatmeal – the perfect choice for breakfast, and almonds and strawberries – delicious and healthy snacks.