The 21 healthiest foods in the world

Among the incredible diversity of products that the Earth offers, it is still possible to find nutritional treasures for the organism.

We have made a selection of healthy foods from around the worldwith inevitably subjective criteria, which each reader can adapt or complete according to their preferences.

1. Olive oil

The olive tree is the tree of the Mediterranean cultures and its oil one of its main contributions to the pantry one of the best foods on the planet.

The amount of positive effects of olive oilimpresses. lowers cholesterol bad, increases the good, fights 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 eat 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 subtropical zones of Central America, where the pre-Columbian peoples were pioneers in the selection and cultivation of edible varieties.

Was a basic ingredient in Aztec and Mayan mealscultures that considered it a food with innumerable properties, including its alleged aphrodisiac powerwhich was a cause of concern among the ancient missionaries to 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 like olive oil) and provides vitamin E, plus vitamin C, vitamin B6, provitamin A and even protein (2 %).

3. Seaweed

Algae are from time immemorial common ingredients in oriental kitchens, especially in Japanese. However, among us their consumption has not yet caught on, 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 the algae of the genus gelidium.

Classic seaweed enriches any recipe with considerable amounts of minerals (mainly iodine, calcium and iron) and many trace elementssuch as zinc, silicon, chrome or copper.

Also the algae They help reduce the level of cholesterol in the blood 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 the sea spaghetti is the most nutritious.

4. Oats

Oats have been consumed for millennia in the north Europe.

Its abundance in proteins (13.5%), B vitamins and unsaturated fatty acids make it deserving of an important place in the diet.

Highlights your energetic power, easily digested and it is the base of the muesli.

5. Fermented cabbage

The sour cabbage, sauerkraut, or fermented cabbage It is a typical food Central Europe.

Fermentation adds virtues to cabbagethat It is already a very healthy food: has proven anticancer effects.

fermentation Lactic acid multiplies the number of beneficial bacteria present in the intestine, which in turn Improves absorption of nutrients.

A 200 g portion 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 goes well with potatoes, onions, carrots, rice, quinoa or millet.

6.Kiwi

Initially known as yang taoChinese gooseberry or Chinese gooseberrythe kiwi seeds arrived at the beginning of the century on the island of New Zealand, where they were introduced as a botanical curiosity.

They found there a new homeland and they were baptized with the name of a curious native bird wingless, brownish in color and hairy in appearance, which is the national emblem.

At the moment New Zealand is the world’s leading producer and its kiwis reach us, although there are growers in Galicia, Cantabria and the Basque Country.

The most notable nutritional data is the amount of vitamin C they contain: a single kiwi more than covers daily needs.

Also significant is the abundance in folic acid (a piece of 100 grams contributes 20% of the daily needs), magnesium and vitamin E (10% in both cases) and fiber (it’s laxative).

In the market there are also kiwis of yellow flesh and smooth skin: kiwi gold, with a slightly sweeter flavor.

To take advantage of its antioxidant qualities, it should be consumed naturally. This way, its exquisite flavor is better appreciated and the full vitamin content is obtained.

7. Handle

It has its origin in northwestern 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 the warm areas of the planet.

If anyone has the right to feel like the king of tropical fruits, that 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 to prevent degenerative diseases in general and especially heart problems, cancer and diabetess: 200 g of mango provide 30% of the daily needs of Vitamin A100% of those of vitamin C and 23% of those of Vitamin E.

To know if a mango is ripe, you must smell it: if it gives off a penetrating and pleasant aroma (similar to peach) it is a sign that it is ripe.

8. Millet

milletIt is a traditional food basic in Africa and Asiaamong other things because it grows rapidly 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 Currently it is 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 the needs of men and 30% of women) and magnesium (102 mg in each 100 g).

Furthermore, its content group B vitamins (B1, B2 and folic acid) triples and sometimes quadruples that of other cereals.

It is recommended in cases of physical and mental weaknessand it is excellent for strengthen skin, hair, nails and teeth.

Millet should be purchased in small quantities and stored in airtight containers to prevent rancidity.

9. Okra or gumbo

Produced by a plant similar to hibiscus and cotton, okras are small green pods that 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 through the Mediterranean towards the Balkans, it reached 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.

His success is due both to his extraordinary flavor as well as its salutary 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, reduce the cholesterol and favors the growth of healthy bacterial flora.

The okras contribute significant amounts of minerals such as potassium, magnesium and calcium, and vitamins A, C, B6 and folic acid, which is why they are beneficial for the 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 fryingAlthough they can also be eaten raw.

They go well with tomatoes, onions, corn or bell peppers.

10. Quinoa and amaranth

Quinoa was the basic and sacred food of the Inca civilization, and the quinoa found in health food stores currently comes from Peru. It is a very resistant plant and chemical products are not used for its cultivation.

Similar to quinoa is amaranthcultivated by Mayans, Aztecs and Incas.

NASA has been interested in both pseudocerealswho seeks foods that weigh little, nourish a lot and digest 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 soybeans.

It also offers appreciable amounts of vitamins C, E and group B.

It 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 oilseed plants cultivated by man. It is currently in very common use in the East, Africa and even South America.

From the nutritional point of view stands out for its calcium and iron content: 30 g provide 25% of the daily needs.

Another peculiarity is its abundance of lecithin (exceeds soy), useful for reduce and control cholesterol levels.

It is also rich in protein 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 seasoning breads It can be taken almost replacing salt (gomasio).

12.Shiitake

Between us still sounds exotic Japanese natural remedy used 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 button mushroom.

Its most notable component is the lensthat as extract powder it’s used to strengthen the immune system.

In addition, 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).

In the kitchen the shiitake brings its intense flavor to soups, sauces and as a complement in bamboo stews. HE…