Among the incredible diversity of products that the Earth offers, it is still possible to find nutritional treasures for the body.
We have made a selection of healthy foods from around the worldwith an inevitably subjective criterion, which each reader can adapt or complete based on their preferences.
1. Olive oil
The olive tree is the tree of Mediterranean cultures and its oil one of its main contributions to the pantry of the best foods on the planet.
The amount of positive effects of olive oilimpresses Lowers cholesterol bad, increases the good, combats premature aging, regulates hypertension forks anticancer…
Regarding its nutrients, in addition to the monounsaturated fatty acidsthe healthiest for the heart and circulatory system, contains abundant antioxidant vitamin E.
The highest quality olive oil is extra virginobtained from pressure at low temperature.
The best way to take advantage of its properties is to consume it raw, in a salad or with bread.for example, but it is also the most suitable type of oil for frying.
2. Avocado
The avocado appeared in the subtropics of Central America, where the pre-Columbian peoples were pioneers in the selection and cultivation of edible varieties.
It was a basic ingredient in Aztec and Mayan foodscultures that considered it a food with innumerable properties, including its supposed aphrodisiac powerwhich was a cause of concern among the ancient missionaries of the Indies (the Aztec word ahuacatl means «testicle«).
Avocado doesn’t look like a fruit: it is not sweet, it has a significant proportion of fatty acids (23% of the most recommended type, monounsaturated such as olive oil) and provides vitamin E, plus vitamin C, vitamin B6, provitamin A and even proteins (2%).
3. Algae
Algae have been since time immemorial common ingredients in oriental cuisinesespecially in Japan. However, their consumption has not yet caught on among us, although they have been collected for some years on the northern coasts of the peninsula.
It is worth trying them, starting with the agar-agar, the marine and vegetable alternative to gelatin animal, a soluble fiber that is extracted from algae of the genus Gelidium.
Classic seaweed enriches any recipe with considerable amounts of minerals (especially iodine, calcium and iron) and quite a few trace elementssuch as zinc, silicon, chromium or copper.
Furthermore, the algae They help reduce blood cholesterol levels and keep weight under control.
Its organic acids such as alginic or fucans drag and expel toxic agents that could accumulate in the body.
Kombu seaweed combines well with legumes and wakamewith an acceptable flavor for those who are not used to algae, with rice, vegetables and soups. Dulse can be eaten raw and in soups, and Sea spaghetti is the most nutritious.
4. Oats
Oats have been consumed for millennia in the northern Europe.
Its abundance in proteins (13.5%), B vitamins and unsaturated fatty acids They make it worthy of an important place in the diet.
Highlights your energetic power, easily digested and it is the base of muesli.
5. Fermented cabbage
The sauerkraut, sauerkraut, or sauerkraut It is a characteristic food of Central Europe.
Fermentation adds virtues to cabbagethat It is already a very healthy food: has proven anti-cancer effects.
Fermentation Lactic acid multiplies the number of beneficial bacteria present in the intestine, which in turn improves nutrient absorption.
A 200 g serving of fermented cabbage More than covers the daily dose of vitamin C for an adultsince it provides almost four times what is needed.
Fully satisfies the daily requirements of folic acid and two thirds of those of vitamin Aand is also a notable source of calcium, potassium, phosphorus, iron and vitamins B1, B2 and B6.
It also provides substantial doses of iodine, zinc, copper and manganese.
From a culinary point of view, It combines well with potatoes, onions, carrots, rice, quinoa or millet.
6. Kiwi
Initially known as yang taoChinese gooseberry or Chinese gooseberrykiwi seeds arrived at the beginning of the century on the island of New Zealand, where they were introduced as a botanical curiosity.
They found a new homeland there and They were named after a curious native bird. wingless, brownish in color and hairy appearance that is the national emblem.
At the moment New Zealand is the world’s leading producer and their kiwis reach us, although there are growers in Galicia, Cantabria and the Basque Country.
The most notable nutritional fact is the amount of vitamin C what they contain: a single kiwi more than covers daily needs.
Also significant is the abundance in folic acid (a 100 gram piece provides 20% of daily needs), magnesium and vitamin E (10% in both cases) and fiber (it is laxative).
In the market there are also kiwis from yellow pulp and smooth skin: the gold kiwi, with a somewhat sweeter flavor.
To take advantage of its antioxidant qualities, it should be consumed naturally. This way you can better appreciate its exquisite flavor and obtain the full vitamin content.
7. Handle
It has its origin in northwest India, although it found fertile land throughout Southeast Asiawhere it has been cultivated for more than four thousand years and from where It has spread to all warm areas of the planet.
If anyone has the right to feel like the king of tropical fruits, it is the mango, both for its excellent flavor and surprising textureas well as for its health benefits.
It is a fruit with a great antioxidant poweras it provides significant amounts of the three most important anti-free radical nutrients, which help prevent degenerative diseases in general and especially heart problems, cancer and diabetess: 200 g of mango provides 30% of the daily needs of vitamin A100% of those of vitamin C and 23% of those from vitamin E.
To know if a mango is ready, you must smell it: If it gives off a penetrating and pleasant aroma (similar to that of peach) it is a sign that it is ripe.
8. Millet
milletIt is a traditional food and basic in Africa and Asiaamong other things because it grows quickly and It resists high temperatures and droughts well.
It is not a new food among us, because all of Europe consumed it during the Middle Agesbefore the American potato and corn appeared here, but It is currently sold more as feed for domestic birds. than as food for people.
The great reason for recovering millet as a valuable cereal, apart from its culinary qualities, is its iron wealth (a 60 g serving covers 46% of men’s needs and 30% of women’s needs) and magnesium (102 mg in every 100 g).
Furthermore, its content in B vitamins (B1, B2 and folic acid) triple and sometimes quadruple that of other cereals.
It is recommended in cases of physical and mental weaknessand is excellent for strengthen skin, hair, nails and teeth.
It is best to buy millet in small quantities and keep it in airtight containers to prevent rancidity.
9. Okra or okra
Produced by a plant similar to hibiscus and cotton, okras are small green pods which contain a characteristic mucilaginous and sticky juice that can be used as soup thickener.
It is believed that they appeared next to the Nile and The Egyptians were the first to cultivate them. From there the plant spread across the Mediterranean to the Balkans, reaching India, where it is currently a Popular summer vegetable.
It also crossed the Atlantic to America carried by the Portuguese. The emigrant population has contributed to the fact that it is already in our markets.
Its success is due both to its extraordinary flavor as well as its health-promoting properties.
The hygienic action of its mucilage on the digestive system stands out, since it helps prevent constipation and a multitude of disorders related to the excessive presence of toxins in the body.
Besides, reduces cholesterol and promotes the growth of healthy bacterial flora.
Okras provide significant amounts of minerals such as potassium, magnesium and calcium, and vitamins A, C, B6 and folic acid, so they are beneficial for kidneys and fluid balanceas well as for strengthen the musculoskeletal, nervous and immune systems.
The best are the smallest and They are usually consumed after light cooking or frying.although they can also be eaten raw.
They combine with tomatoes, onions, corn or peppers.
10. Quinoa and amaranth
Quinoa was the basic and sacred food of the Inca civilizationand the quinoa found in health food stores currently comes from Peru. It is a very resistant plant and No chemicals are used for cultivation..
Amaranth is similar to quinoa.cultivated by Mayans, Aztecs and Incas.
NASA has been interested in both pseudocerealswhich looks for foods that weigh little, nourish a lot and are digested well, due to the concentration of nutrients and the balance of their composition.
Quinoa provides a large amount of protein (between 14 and 16% of the weight) with proportions of amino acids that make them as usable as those of meat or soy.
It also offers appreciable amounts of vitamins C, E and group B.
Can be cooked like rice in combination with sweet or savory ingredients. His gluten free flourmixed with wheat, is used to make bread, cakes and cookies.
He quinoa and milk dessert It turns out delicious.
11. Sesame
Sesame, also known as sesame, was one of the first oil plants cultivated by man. Currently it is very commonly used in the East, Africa and even South America.
From a nutritional point of view stands out for its calcium and iron content: 30 g provides 25% of daily needs.
Another peculiarity is its abundance of lecithin (exceeds soy), useful for reduce and control cholesterol levels.
It is also rich in proteins and minerals such as phosphorus, magnesium, copper and chromium.
There are about 14 different species of three different colors: white, black and the best known to us, the brown
A tasty and practical way to consume it is in pate (tahini)but in addition to dressing breads It can be taken almost replacing salt (gomasio).
12. Shiitake
Among us it still sounds exotic Japanese natural remedy that serves to prevent cancer and improve defensesbut it is actually a very common food, also grown in Spain.
He Lentinus agesclassic looking mushroom, It is the most consumed edible mushroom in the world after the champignon.
Its most notable component is the lensthat as powder extract is used to strengthen the immune system.
Additionally, it reduces blood pressure and cholesterol and stimulates growth hormone.
From a nutritional point of view, it is rich in protein, fiber, iron and vitamins (especially B2 and B3 and D).
Shiitake in the kitchen It provides its intense flavor to soups, sauces and as a complement in bamboo stews. It is located…