These are healthy foods in everyday life
Nobody needs superfoods advertised by marketing. There are healthy foods in everyday life. Photo: iStock.com/Deagreez.

Healthy food in everyday life: These foods are tough

Spirulina, goji berries, etc. Supposed superfood is offered to us at expensive prices on every corner. Nobody really needs this, because there are more than enough healthy food in everyday life. Used correctly, we not only do something good for our body, but can also significantly increase our performance.

Have you ever heard the saying that you are what you eat? You probably already know that it would be unhealthy to eat only fast food and frozen pizzas, for example. But there is a lot more you can do than eat a balanced diet. With the right selection of healthy foods, you can significantly improve your performance.

An overview of healthy food in everyday life

Bananas

The amino acid Tryptophan is found in bananas. This is converted by your body into the happiness hormone Serotonin. Bananas also contains a lot of potassium, which is required for muscle and nerve function.

The banana is popular among athletes for another reason. With its carbohydrates that can be used quickly, it is an ideal post-workout snack to replenish glycogen stores.

Whole grain products

Simple carbohydrates cause large fluctuations in our blood sugar level. They are particularly hidden in sweets and wheat products. The result: the well-known “low” after such meals or even headaches.

Whole grain products, on the other hand, tend to consist of complex carbohydrates. They keep us full longer and ensure less fluctuations in blood sugar levels.

Nuts

Nuts are low in carbohydrates, so they have little effect on our blood sugar levels. But they contain protein and usually an excellent ratio of omega-6 to omega-3 fatty acid.

And something else makes it perfect as a small snack: Scientists have found that consuming just 20 grams of nuts daily can significantly reduce the risk of cardiovascular disease, heart attack or cancer.

In addition, they contain a lot of magnesium, an effective alkaline earth metal against stress and inner restlessness.

Strawberries, Oranges,…

Strawberries, oranges, tomatoes and onions contain the dye Fisetin, which according to a study by P. Maher should have a positive effect on our long-term memory.

In addition, there is evidence that fisetin may inhibit the development of cancer and trigger the death of cancer cells.

Water

Water is essential to our lives. Even a small loss of water stored in the body (for example, through exercise) has a significant impact on our performance and ability to concentrate. The advantage of pure water is that it has no calories, is usually easy and cheap to get and is perfectly usable by the body.
In terms of quantity, the recommendations are for a daily fluid intake of about 3.7 liters for adult men and 2.7 liters for adult women. But since this also includes the water from other drinks and meals and the personal water needs may vary depending on the person and the daily routine (office vs. training), there seems to be no general statement.

Chocolate

You’ve read correctly: Chocolate has great side effects too, of which one wouldn’t have expected it at first glance.
Chocolate provides for the release of the already mentioned happiness hormone serotonin. In addition, it contains flavonoids, which increase the circulation in our brain. Further studies have shown that consuming chocolate can reduce the risk of heart disease and improve body oxygenation.

This is especially true for chocolates with a high cocoa content, so especially for dark chocolate. And as with everything, of course, here too, it should not be exaggerated. Sometimes less is more.

Dark berries

Berry varieties such as blueberries, blackberries or cranberries contain the dye anthocyanins, which as an antioxidant in the body can help to neutralize free radicals.
In addition, it has been shown that cranberries can reduce the risk of urinary tract infections.

Tea

Singnapur University researchers have found that drinking tea has a positive impact on the health of our brain. Singapore University researchers have found that drinking tea has a positive impact on the health of our brain.
In addition, there is evidence that green tea has a preventive effect against cancer and Alzheimer’s.

Avocados

Avocados contain the natural substance lecithin, which is thought to enhance the complexity and activity of our neural compounds and thus increase our mental performance.
In addition, there seems to be evidence that avocados can relieve osteoarthritis and inhibit the growth of prostate cells.

Fish

Fat fish species, such as Herring or salmon, contain healthy omega-3 fatty acids.
A healthy intake of omega-3 fatty acids can prevent heart disease, fight inflammation and reduce the risk of colorectal cancer and Alzheimer’s.

In a nutshell

Our human body is a true marvel and our health the most precious thing we have. Therefore, it should be essential for us to steadily promote our health and to eat healthily.

In addition, certain foods are not only healthy, but have many beneficial effects on our body. Knowing them and at least incorporating them regularly into the nutritional plan can sustain our health and help us in the long term.