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Nutrition
Marisa HeinzeSeptember 14, 2020

10 healthy foods, that you should always have at home

The importance of a balanced diet is undisputed. This includes foods that cover all the individual needs of the various nutrients: carbohydrates, proteins, fats, minerals, vitamins and water. At the same time, a balanced diet plan provides the energy we need every day. There are certain nutrients and substances in foods that are considered particularly protective and beneficial to health. In this article, ten of these foods await you, which you should always have ready.
Tomatos
Of all available foods, the tomato is particularly worthy of mention. Almost 95 percent of the tomato consists of water. It provides only 20 calories per 100 grams. This low calorie count is due to the low content of carbohydrates (3.5 grams), protein (1 gram) and fat (0.1 gram). The most important thing about tomatoes is their vitamin and mineral content, especially vitamin C (26 milligrams per 100 grams). The nutrient content is so concentrated that if you eat 150 grams of tomatoes a day, it is enough to cover 100 percent of the daily requirement of vitamin C for a healthy adult.
The lycopene contained in the tomato also plays an important role. It is a pigment from the carotenoid family that gives the tomato its characteristic red color. Lycopene has antioxidant properties. In addition, various studies have shown that regular intake can reduce the risk of developing certain tumors in the prostate, pancreas, lungs and colon. The essential substance is absorbed quite well through fresh tomatoes, but tomato juice and tomato sauce are even better.
Olive oil
The star of the Mediterranean diet should not be missing on this list. Thanks to its high oleic acid content (omega-9), it has clear heart-healthy properties. Scientific findings show that olive oil leads to a decrease in bad cholesterol (LDL) and an increase in good cholesterol (HDL) in the blood. In addition, the oil contains plenty of vitamin E, which protects the arteries from cholesterol already present in the blood and prevents arteriosclerosis.
As an added bonus, regular consumption of olive oil reduces cardiovascular problems, fractures caused by osteoporosis and the development of some tumors such as breast cancer. According to studies, it is even associated with increased longevity. However, the many benefits do not mean that you should consume it without limits. Ultimately, olive oil is a fatty food that has a high calorie value and provides almost 900 calories per 100 milliliters.
Sweet Pepper
Sweet peppers provide few calories (20 calories per 100 grams), protein and fat and supply the body mainly with carbohydrates and fiber. This food is also an important source of vitamin C, especially red peppers. Vitamin C is a powerful antioxidant that supports processes for the formation of collagen, red blood cells, bones and teeth. It also promotes the absorption of iron from food and increases resistance to infection.
The high concentration of carotenes is also noticeable in peppers, including the capsantina, an antioxidant pigment. Another advantage is the high content of provitamin A, which the body converts into vitamin A. This vitamin is an essential nutrient for vision, the good condition of skin and hair, and the proper functioning of the immune system.
Chick Peas
This legume is common in all Mediterranean countries. Its energy contribution exceeds that of beans and reaches 343 calories per 100 grams. It is due to its high content of carbohydrates (55 grams per 100) and fat (5 grams). The fatty acids are mainly monounsaturated and polyunsaturated and are therefore particularly healthy for the heart. The cholesterol content of chickpeas is zero, so the legume really has an ideal fat profile. Moreover, its protein content is high (almost 20 grams per 100 grams). Chickpeas are rich in potassium and potassium phosphorus. The best known vitamin in its composition is folic acid.
Honey
Honey was sacred to the ancient Egyptians and Greeks. It was not for nothing that they used it as a basis for negotiating the payment of taxes. Honey has important nutritional properties. There are different types of honey, depending on the flower from which they are extracted and the climate of the area. For example, there is mountain, desert, dew or forest honey.
The calorie density is about 300 calories per 100 grams. Honey provides very little protein and no fat. This explains why it is traditionally used topically as an antiseptic. It is said to promote the healing and prevention of infections in wounds and superficial burns. The high sugar density destroys bacteria.
Turkey
Called the "hen of India" by the Spanish conquerors, the turkey dates back to the time of the Aztecs. The light-colored meat is characterized by low fat and a very low cholesterol content. The calorie content is moderate: less than 130 calories per 100 grams of thigh and about 100 calories per 100 grams of turkey breast. This makes turkey ideal for people with high cardiovascular risk and athletes in training. As a cheaper alternative you can also choose chicken and other poultry.
Blueberries
At 90 percent, this fruit consists almost exclusively of water and contributes hardly any calories. Its contribution of carbohydrates is also low, at six grams per 100 grams. It provides considerable amounts of dietary fiber, although its nutritional importance is mainly related to antioxidants. Not only is it rich in vitamin C (22 milligrams per 100), but it also contains large amounts of anthocyanins, i.e. strong antioxidants. Anthocyanins give the blueberry its characteristic color. Together with oxalic acid, the antioxidant is responsible for the characteristic taste and antiseptic properties.
Sardines
The fatty fish has received much attention in recent years because of its omega-3 acids. Regular consumption of omega-3 is associated with a positive effect on inflammatory diseases such as rheumatoid arthritis.

In terms of vitamins, this fish contains an interesting proportion of fat-soluble vitamins such as D, E and A. Vitamin D is essential for bone metabolism, while vitamins A and E are powerful antioxidants. Sardines also contain a high proportion of water-soluble vitamins from the B group. Among the minerals, its contribution to phosphorus, which is so important for bone formation, is particularly noteworthy: With 200 grams of sardines you take in 100 percent of the daily recommendations for this mineral.
Mango
Another food that should not be missing in your pantry is the fruit of the tree Mangifera indica from the same botanical family as pistachios. The mango is native to the northwestern region of India at the foot of the Himalayas. From a nutritional-physiological point of view, the water content is high at almost 85 percent. The fruit provides 14 grams of carbohydrates per 100 grams and the fat content is practically zero. In addition, the abundance of fibers improves intestinal activity. Among the nutrients, vitamin C stands out with 37 milligrams per 100 grams as well as vitamins A and E. This makes the mango an interesting source of antioxidants. These protect the body against signs of aging and eliminate free radicals.
Grapes
Although they are unpopular because of their high calorie density (70 calories per 100 grams), grapes are another interesting food. Grapes contain potassium (350 milligrams per 100 grams) and to a lesser extent calcium and magnesium. They are a good source of folic acid and vitamin B6. As if that were not enough, they provide anthocyanins, flavonoids and tannins, which are responsible for fruit color, texture and flavor. They are said to support the cardiovascular system, reduce oxidation in the arteries and improve cholesterol levels. The skin and seeds are rich in resveratrol. This substance is another important antioxidant.

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