5 key ingredients for a healthy diet

After a stressful year, get back in shape and take care of your health by keeping it simple. Get fit with 5 essential foods!

1. Lemons

Lemons owe their fantastic properties primarily to the high level of vitamin C, which is a strong antioxidant, supporting immunity. It also possesses low amounts of sugar and has a low glycemic index, which allows it to be used in many different diets. Lemons, thanks to their refreshing taste, are perfect for cocktails, dressings, sauces or fish.

Dietician’s Tip: In order to preserve the nutrients in lemons they should not be exposed to high temperatures. High temperatures can diminish their main nutrients, especially vitamin C.

2. Bananas

Bananas are high on carbohydrate content (23 g / 100 g) and are great for a quick and energetic snack. Since they are a good source of potassium they can help regulate blood pressure and the body's mineral balance. Bananas are also rich in tryptophan - an amino acid used to produce serotonin commonly known as the happiness hormone. It can have a relaxing, antidepressant and mood-boosting effect. Bananas are high in vitamin B6 making them extremely beneficial to the immune system.

Dietitian's Tip: Bananas can be a great snack before or during a long intense workout. Due to the high levels of easily digestible carbohydrates, they can positively increase efficiency and delay the feeling of fatigue during prolonged activity.

3. Spinach

Spinach is a real nutritional bomb! It has a low calorific value (23 kcal / 100 g) and is also low in carbohydrates making it perfect for any kind of low-calorie diet. This green vegetable is high on vitamin A, E, K, C, B2 and folic acid, as well as potassium, iron, copper, magnesium, zinc, calcium. Spinach is beneficial for your eyesight, immunity, cardiovascular system, blood pressure reduction, nervous system and reduces blood clotting. Due to its neutral taste, spinach can be a great addition to warm meals, smoothies and pastries!

Dietitian's tip: Please be aware that spinach has a lot of oxalic acid, which binds calcium, reducing its digestibility.

4. Salmon

Salmon is extremely beneficial for your health, mainly due to the high content of omega-3 acids with a strong anti-inflammatory effect. It is also very good for your cardiovascular system. These fatty acids help lower cholesterol, support the condition of the nervous system by improving cognitive functions.

Dietitian's tip: To avoid chemicals that will reduce the overall nutritional benefits of salmon, try to choose organic salmon whenever possible.

5. Tofu

Tofu is a great alternative to animal products due to its high protein content. Tofu is also well known for being low in fat and has a large amount of calcium, iron, copper, zinc, selenium, and vitamin B. It is a great ingredient for a variety of warm dishes and desserts.

Dietitian's tip: Tofu, due to its high phytoestrogen content, can be a beneficial ingredient for women suffering from certain menopausal symptoms.

Always consult your doctor, physician or other health care professional before adopting a new nutritional plan, a new fitness plan or if you are coming back from a long period of inactivity.

Start incorporating power foods into your diet, everyday!

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