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 Know the essential foods you should have almost always

For centuries, malnutrition has wreaked havoc on many people's health and their health.

Initially, there was a problem of malnutrition and now I am against it with people being overweight.

Although there are no miracle foods, the importance of eating a complete diet cannot be ruled out.

This is the name of one that covers all the individual needs of different nutrients: carbohydrates, proteins, fats, minerals, vitamins, and water.

At the same time, it gives us the energy we need, not more or less.

Within that balance, we have recently discovered certain nutrients and substances in the diet that act as immune and improve health.

In addition, at the University of Valladolid (Spain) we recently published a book "101 Healthy Foods to Have at Home".

Some of these foods are:

Tomato

Of all the vegetables, tomatoes are the most important.

Tomatoes are high in water (about 95% of their weight), providing only 20 calories per 100 grams.

The most important thing about tomatoes is that it contains vitamins and minerals, especially vitamin C (26 mg per 100 grams).

If a person decides to eat 150 grams of tomatoes a day it is enough to meet 100% of the daily requirement of this vitamin for a healthy adult.

You can’t stop mentioning lycopene which makes tomatoes a reddish color as well as watermelons and pink grapes).

Additionally, various studies have shown that tomatoes are frequently used in our diet and reduce the risk of developing diseases such as pancreatitis, lungs, and gastrointestinal tract.

From what we know so far, it is to eat tomatoes that have not been cooked but much better through tomato juice or tomato sauce.

What we do know so far is that if you eat a tomato, the fruit is better than the cooked sauce.

Hot pepper

Good vegetables, it has a low-calorie intake (20 calories per 100 grams), protein, and fat, especially providing carbohydrates and fiber.

This food is important and a source of vitamin C, especially red pepper.

We have not said yet but vitamin C is very effective in making red cells, bones, and teeth.

Small fishes

Among the fish we have are sardines which is one of the oiliest fish, which in recent years has received considerable attention for its contribution to omega-3 acids.

It should not be forgotten that regular use of omega-3, in this fish has a beneficial effect on disease prevention.

Regarding vitamins, this fish makes an interesting contribution of vitamins D, E, and A.

Vitamin D is very important for bone strength and vitamins A and E for immunity.

They also represent an important contribution to energy utilization. And its calcium intake is important, yes, when used with thorns.

Blackberry

This fruit is close to 90% water and does not produce many calories.

Its carbohydrate content is low (6 grams per 100), and the percentage of protein and fat is 0.6 grams.

What it produces is a large amount of fiber (5 grams). Although its nutritional value is more closely related to the strength of the protein available.

Not only does it contain a lot of vitamin C (22 mg per 100), but it also has the protection of strong cells.

Tomatoes can give a person immunity to prevent or treat urinary tract infections.

Grapes

Although not known for its intake and calorie content (70 calories per 100 grams), it is another delicious food.

Provides potassium (350 mg per 100 grams) and, in small amounts, iron and magnesium.

These fruits reduce the risk of cardiovascular disease, reduce oxidation in the arteries, and improve cholesterol levels.

Skin and semen are just as important as preventing and preventing cancer.

Honey

For the Egyptians and the Greeks, who used it as a negotiating tool to reach an agreement, honey has clear nutritional and health characteristics. There are many types of honey depending on the flower that bees find and the climate of the area in which they live.

Its calorie intake is around 300 calories per 100 grams at the expense of carbohydrates, providing very little protein and no fat.

Honey is used in wounds or burns on the surface: too much sugar destroys bacteria by osmotic lysis.

Olive oil

This popular Mediterranean nutritional diet would not be missing from our list.

Scientific evidence shows that it causes a decrease in bad cholesterol (LDL) and an increase in good cholesterol (HDL) in the blood.

In addition, vitamin E protects the arteries from cholesterol already in the blood, preventing arteriosclerosis.

As a bonus, extra virgin olive oil easily penetrates the food during frying.