The only way to provide our body with all the essential nutrients is through a balanced diet in which all kinds of food are eaten in just the right amount. However, in our quest to lose weight, we sometimes make the mistake of not consuming certain essential foods in a healthy diet . When the goal is to lose weight, we tend to restrict certain foods – especially those rich in fats and carbohydrates – and consume others in excess – usually fruits and vegetables – and we are surprised that despite our efforts we do not achieve the desired results.
This occurs largely because, as food experts say, there are some specific foods that are vital to perform certain functions in our body , such as avoiding fluid accumulation or accelerating metabolism (which helps burn fat). And if we do not consume them, they will not be able to perform these functions – or they will do so poorly – without us ever achieving our goal.
Therefore, if we want to lose weight or simply learn to eat in a more healthy and balanced way, it is advisable to have the advice of an expert in food and nutrition , which is very simple and comfortable in the Internet age, since You can find a nutritionist online to advise you without having to travel. Meanwhile, to start taking care of yourself, in this article we tell you which are the essential foods in a healthy diet that cannot be missing in your kitchen.
These are the essential foods in a healthy diet
Cruciferous vegetables
Broccoli, cauliflower, cabbage or kale cannot be missing from your pantry, as they are essential foods in a healthy diet for many reasons. In addition to being fast-digesting and low in calories, they have a large amount of essential nutrients , including protein, and their daily use in meals can improve health. They are also rich in active antioxidants , which have a protective function and prevent the appearance of free radicals in the cells and organs of the body, vital to prevent cellular aging.
Garlic
Garlic is good for the immune system, as it strengthens and improves the intestinal flora. It has antifungal and antibacterial properties, improves the functioning of the circulatory and digestive system and stimulates the immune system . It is also essential for the body’s detoxification process, and we cannot forget its important role in lowering blood pressure.
Plain yogurt
Like other fermented foods such as kimchi, kefir or kombucha, yogurt helps relieve constipation, bloating and gas , and is also an important source of protein , making it one of the must-have foods on a healthy diet. This is because the bacteria that cause fermentation, called probiotics, are still alive and when you eat them they help break down the food you eat, making it easier for your intestines to absorb nutrients.
Integral rice)
Rice is an essential ingredient in Spanish gastronomy, but to get the most out of it nutritionally, we should get used to substituting it for its integral variant, which is more balanced and digestive . In addition, it provides vitamins B and E and helps control triglycerides, cholesterol, and prevents constipation .
Salmon
Salmon is another essential food in a healthy diet because it contains a high amount of omega-3 acids, heart-healthy fats and high-quality proteins.
Chickpeas
Legumes, and especially chickpeas, are foods that we must include on a recurring basis in our diet because they have a lot of fiber, a high iron content, abundant proteins and minerals such as potassium, which help improve muscle health.
Berries
Strawberries, pomegranates, blueberries, raspberries and blackberries are essential foods in a healthy diet because they have a lot of vitamin C, keep blood glucose levels stable and help prevent cardiovascular diseases thanks to their high content of polyphenols.
