What products should be in the refrigerator: a list and useful properties

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What products should be in the refrigerator: a list and useful properties
What products should be in the refrigerator: a list and useful properties
Anonim

Do you want to be he althy, beautiful and full of energy? We have compiled a list of the most important foods that should always be in the refrigerator, because they can boost immunity, fill you with energy and minimize the chances of getting sick. If every day six products from this list appear on your table, and otherwise you adhere to the principles of a balanced diet, then after 2-3 weeks you will feel the effect.

10 he althiest foods to have in your fridge

1. Apples help prevent heart attacks

This product should always be in your refrigerator for a wide range of reasons. First, apples contain quercetin, a natural flavonoid that can protect brain cells from the damaging effects of free radicals. Secondly, they are an excellent source of fiber, which quickly gives us a feeling of fullness and, as a result, contributes to weight loss. One medium apple contains about 16% of your daily fiber intake. Thirdly, white-fleshed fruits (including pears) can reduce the risk of heart attack by 50%, according to scientists from the Netherlands.

2. Bananas protect against asthma

Many women refuse bananas, considering them too high in calories. But still, this very useful product must be stored in your refrigerator. One medium banana has about 100 calories, 3 g of fiber and a large amount of potassium, which allows you to keep your blood pressure under control. Be sure to give bananas to children: Last year, a British study confirmed that daily consumption of bananas can protect a child from asthma symptoms.

3. Legumes increase the body's defenses

What other foods should be in the fridge? Legumes are the main source of fiber and vegetable protein, as well as B vitamins, zinc, iron and magnesium. Black beans are a storehouse of antioxidants that increase the body's defenses. And Japanese adzuki beans (look for them in speci alty vegetarian food stores) are suitable even for those whose legumes usually cause increased gas formation. And do not forget about the very he althy chickpeas. One recent study found that people who include it in their diet are less likely to snack on unhe althy foods.

4. Berries help the heart

Blueberries are also on the list of staples to have in the fridge. It's impossible not to love it - these juicy berries are loaded with antioxidants more than any other, which is why they are believed to help fight cancer, increase brain activity and support heart he alth. Like other vegetables and fruits, blueberries can be stored in the freezer. Next summer, freeze a few bags of good berries and eat a little in the winter. Don't forget blackberries, raspberries and currants - they are rich in ellagic acid, a powerful antioxidant that is essential for proper heart function.

5. Cabbage is a treasure trove of useful trace elements

If you often make sandwiches, keep another he althy product in the refrigerator - cabbage, and add it instead of green salad, which instantly turns into a shapeless mass. One cup of chopped cabbage has only 20 kcal and an amazing amount of glucosinolates - substances that help the body resist the effects of free radicals. Broccoli and Brussels sprouts also contain these beneficial elements.

6. Fatty fish makes you happier

Yes, yes, oily fish should always be in your refrigerator, because it is in the first place in the content of omega-3 acids, which will help reduce the chances of cardiovascular disease and even a heart attack. In addition, these acids increase the level of serotonin, better known as the hormone of happiness. Canned salmon tends to have lower levels of mercury than tuna, which is often used in appetizers and salads.

7. Kale prevents cancer

This cabbage is not as widely known as broccoli or kohlrabi, but replenishing the refrigerator with this he althy product is a must. Half a cup of crushed kale contains 420% of the daily value of vitamin K, which plays a vital role in the body, affecting bone he alth. Plus, this nutrient-champion is loaded with glucosinolates, which help prevent cancer.

8. Oatmeal lowers "bad" cholesterol levels

You probably know that oatmeal is the perfect breakfast, but perhaps you still haven't asked yourself the question: "Why is this so?" In fact, oatmeal is rich in soluble fiber. This type of fiber is able to dissolve in the water content of the gastrointestinal tract and lowers the level of "bad" cholesterol - this ability makes oatmeal indispensable if you want to get rid of fat deposits in the waist. The most useful are large oatmeal, which require long cooking (at least 10 minutes). Eat sugar-free oatmeal topped with fresh or thawed berries, a spoonful of honey, and a little crushed flaxseed, which are staples that should be in your fridge.

9. Whole grains can help you lose belly fat

People who eat whole grains lose belly fat more easily. Brown rice and durum wheat pasta should always be kept in your refrigerator. Another important product is barley, it even contains vegetable proteins. Cook pearl barley with vegetables for the perfect lunch or dinner. Ditch white bread and switch to whole grains, which are a great source of insoluble fiber.

10. Yogurt and kefir will boost immunity

These foods should also be kept in your fridge as their high protein content makes them feel full quickly and helps keep weight under control. Natural yogurt has even more protein than chicken - 20 g per glass. In addition, natural yogurt and kefir contain probiotics - "good" bacteria that boost immunity.

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