What not to eat for dinner and breakfast

Let’s talk about the products that should not be eaten for breakfast.

Oranges or orange juice.
Do not drink orange juice or oranges on an empty stomach. The fact is that the body after we woke up needs rehydration, since it was without water all night. And orange juice has an aggressive environment. This juice contains strong acids that can lead to digestive problems.

Smoked meats and raw vegetables.
If you eat these foods in the morning, they will irritate the stomach and cause stomach cramps.

Cold drinks.
Due to the fact that the water will be cold, it is more difficult for the body to start digestion in the morning. Therefore, it is recommended to always warm up drinks and food in the morning before eating it, so that there are no problems with digestion and the stomach works as it should.

Coffee.
By itself, coffee increases the secretion of gastric juice, if you drink it regularly as soon as you wake up, it can lead to gastritis.

Sweet.
It is strictly forbidden to eat sweets on an empty stomach, since sweets sharply raise blood sugar levels, but after 1 hour you will want to eat again.

It is best to eat for breakfast :
– oatmeal or buckwheat porridge;
– cottage cheese with honey, dried fruits or nuts;
– boiled eggs or omelet;
– sandwiches with hard cheese and herbs;
– tea and stewed vegetables.

What foods should not be eaten for dinner.

Sweets and bakery products.
Such products are digested very quickly and have a high calorie content, and due to the fact that energy is not spent during sleep, it is stored in fat.

Protein products of animal origin.
These foods take too long to digest for about 4 hours, and the stomach naturally works when it needs to rest and this loads it heavily.

Alcohol and coffee.
Alcohol itself is harmful, but it causes headaches, reduces the quality of sleep, which entails frequent awakenings. But if we slept badly, then the working day may not be set.

It is best to eat for dinner:
– vegetables and fruits (celery, beets, baked potatoes and apples);
– kefir;
– non-fatty fish varieties.

Balanced nutrition for older people

Balanced nutrition in old age is more important than ever. Energy needs are falling, but nutritional needs are rising. In general, due to the physical and lifestyle changes that usually accompany aging, calorie requirements are lower. However, a balanced diet is extremely important.

Being overweight in the elderly increases the risk of heart disease, stroke, diabetes and some cancers. Losing weight can be quite a challenge. If you have gained weight over the years, try to lose weight slowly, gradually.

How to maintain a healthy weight for an elderly person

Balanced nutrition is based on a daily calorie requirement of an elderly person, and it is about 2,000 calories. Drink at least 2 liters of water every day. Be careful with high sodium content in food.

An active lifestyle improves appetite
Take a walk every day or do other outdoor activities. You can ask your doctor which exercises are suitable for your level of mobility.

Vitamins and minerals
A balanced diet for the elderly should be organized in such a way as to provide sufficient vitamins and minerals.

Include liver, dairy products and fish in your diet. These are products with a high retinol content.

Vitamin B12 supports the health of the brain and nervous system. The most common symptoms of deficiency include fatigue, dizziness or loss of balance, as well as decreased mental performance.

Vitamin D – affects the immune system, hormones, bones and brain. Moderate sunlight and appropriate supplements are recommended. It should be remembered that vitamin D is not contained in food in large quantities.

Carotenoids, vitamins C and E – have antioxidant properties. They are important for maintaining tissue health. They can be found in orange, yellow and dark green vegetables. Sweet potatoes, zucchini, carrots, spinach, beets and cabbage are good sources. You can find vitamin E in nuts, seeds, peanut butter and wheat germ. Various fruits and vegetables are rich in vitamin C.

Calcium
Calcium is needed to regulate heart rate and maintain bone mass. You’ll find it in dairy products, boiled vegetables, and calcium-fortified foods.

Iron
Iron deficiency can lead to decreased energy levels, dizziness and problems with concentration. There is a feeling of fatigue and lethargy. Iron deficiency is known as anemia. You will find iron in red meat, shellfish, oysters, offal, beans, lentils and cooked dark green vegetables.

Zinc, potassium and magnesium
The best sources of zinc are meat, oysters, shellfish, pumpkin seeds, beans, peas and lentils.

Potassium lowers blood pressure and reduces the risk of kidney stones. In addition, it also strengthens your bones. It is found in fruits and vegetables such as bananas, plums and potatoes.

Magnesium – plays a key role in 300 physiological functions. Supports the work of the heart, immune system and strong bones. It is found in grains, nuts, fruits and vegetables.

Cholesterol reduction and physical exercises

Cholesterol reduction does not require a drastic change in lifestyle or highly intense exercises. A few exercises will be enough, but it is important to do them systematically.

Research data

It is known that only proper nutrition in combination with physical activity effectively reduces cholesterol levels. This was proved by an experiment conducted on 400 participants who, after measuring the level of cholesterol in the blood, were divided into four groups: the first did not change their lifestyle, the second began to exercise intensively, the third switched to a low-fat diet, and the fourth supplemented the diet with physical activity.

When their cholesterol levels were checked a year later, it turned out that only in the fourth group its decrease was significant.

How Exercise Lowers Cholesterol

Physical exercises favorably change the ratio between bad LDL cholesterol and good HDL cholesterol – they reduce the level of bad and at the same time increase the level of good. In addition, regular exercise reduces systolic and diastolic blood pressure in people with hypertension, improves the efficiency of the heart and lungs. Oxygen transport to tissues and blood flow through organs increases.

In addition, physical activity regulates sugar and insulin levels, improves blood clotting. Regular exercise, in addition to direct effects on the circulatory and respiratory systems, also improves well-being, because during exercise the body produces endorphins – hormones of happiness.

So any kind of activity will be useful – cycling, brisk walking, running, swimming or dancing. It is important to introduce activity gradually. If the body is not used to stress, start with a quick walk. At first, it is enough 2 or 3 times a week for at least half an hour in a row, and after a month, move on to other types of exercises.

Already after 3 months of systematic physical exercise, the HDL level increases by an average of about 7 percent. It is enough to follow the principle recommended by doctors: you should actively spend time at least 3 times a week for at least 30 minutes. The intensity of the exercises performed should be such that your pulse is about 130 beats per minute.

So my advice is pretty simple: start a cholesterol reduction program with 30 minutes a day for 3-5 days a week. Let it be just brisk walking to begin with, but in the future you will still have to load yourself more noticeably – connect running, swimming, or cycling.

After the first month, gradually increase the training time to 50 minutes a day.

Wait at least an hour after eating to start the exercises, and finish them 30 minutes before eating. Do not limit yourself to drinking only mineral water – choose a balanced diet.

Abdominal fat. Why so dangerous?

Abdominal/visceral fat is one of the most dangerous types of fat in the body. If there is more than 15% of it in the body, it poses a great threat to health.

Visceral fat is adipose tissue located around and near internal organs. The abdominal, in turn, is located only in the abdominal area. 

Visceral abdominal obesity is also called so:
1. Male type of obesity;
2. Android obesity;
3. Obese “Apple”;
4. Central obesity.

For the deposition of abdominal fat, the most successful conditions will be: a sedentary lifestyle, high-calorie food, a small amount of fiber and other proper nutrition products in the diet.

Research suggests that fat cells — particularly abdominal fat cells — are biologically active. It’s appropriate to think of fat as an endocrine organ or gland, producing hormones and other substances that can profoundly affect our health. Although scientists are still deciphering the roles of individual hormones, it’s becoming clear that excess body fat, especially abdominal fat, disrupts the normal balance and functioning of these hormones.

Scientists are also learning that visceral fat pumps out immune system chemicals called cytokines — for example, tumor necrosis factor and interleukin-6 — that can increase the risk of cardiovascular disease. These and other biochemicals are thought to have deleterious effects on cells’ sensitivity to insulin, blood pressure, and blood clotting.

Abdominal fat can lead to the risk of such diseases:

Varicose veins;
Cardiovascular diseases;
High risk of oncologies;
Hormonal disorders;
Obesity;
Hyperlipidemia;
Diabetes mellitus;
Alzheimer’s;
Fatty liver hepatosis.

How to defeat this type of obesity?

An ineffective way to get rid of this type of deposits is to perform various movements to pointwise affect the ABS: plank, vacuum, twisting, etc.

A little more effective is the method of influencing the whole body by training. Yes, strength / cardio loads involve a large number of muscles, while burning a lot of calories and positively affecting metabolism, but this is not enough.

The best helper in this matter will be proper nutrition and a diet with a small or decent calorie deficit.

Remember that 3/4 of the result is a diet, and the remaining 1/4 is a workout.

Belly fat. Causes and how to get rid of it

Belly fat can be caused by various factors such as hereditary predisposition, eating disorders and a low-activity lifestyle, the presence of bad habits, hormonal disorders, diseases of the gastrointestinal tract, oncology.

Before joining the fight to get rid of the belly fat, you should undergo a full medical examination to exclude the presence of dangerous diseases, the symptom of which may be a large belly.

Here is a list of causes of the belly fat. 

Of course, the main reason is the problem of excess weight and, as a consequence, the appearance of fat deposits in the waist and abdomen. Thus, in order to get rid of it, it is necessary to lose weight.

However, a large belly may not always be the cause of excess weight. Experts distinguish the following types of bellies that do not appear due to overeating:

1. “Stress belly” is characteristic of people who are in a state of chronic stress, sleep little, eat irregularly and incorrectly, drink a lot of coffee, abuse energy drinks, love chips, soda, crackers. This type of belly differs in that it is not loose and dense, and fat is concentrated around the navel.

In this case, in order to regain a beautiful belly shape, it is necessary to normalize your psycho-emotional state, change your diet, change your work and rest regime. Exclude from the diet junk foods, caffeine and energy, intense physical activity, which contribute to the production of the hormone cortisol, which promotes abdominal growth.

The place of cardio training should focus on low-intensity training, yoga, Pilates, callanetics. Include foods containing high levels of magnesium in your diet, such as dark green vegetables, nuts, dark chocolate, fish, dried fruits, etc. Meditation techniques, relaxing baths before going to bed using various supplements, breathing exercises are effective in combating stress.

2. “Lifeline”, this type of belly is characterized by the fact that fat deposits are collected on the sides in the form of a roller, it is characteristic of “couch” people, who also like to skip another glass.

To get rid of such a belly, it is worth giving up alcohol, sweet and flour. Preference should be given to lean meat, oily fish, nuts, avocados, eggs. It is worth doing sports, in this case, long-term aerobic training of low intensity (at least 1 hour), such as running, cycling, swimming, will be effective. It is best to do sports in the fresh air.

3. “Low belly”, characteristic of people who have a bulging lower abdomen. This may be a consequence of curvature of the spine, incorrectly selected physical exercises, or improper exercise techniques, poor nutritional diet.

You need to drink more fluids, expand your diet, include more fiber-containing foods in it, change the training system, give preference to circular physical exercises. Consult a specialist for posture correction.

4. “Pregnant belly”, characteristic of both women and men with poorly developed pelvic muscles. Nuts, olives, fish oil should be added to the diet. To reduce the abdomen, the exercise “stomach vacuum” will be effective, as well as performing Kegel exercises.

5. “Swollen belly” in the morning, flat in the afternoon, and swollen in the evening. This type of stomach is typical for people with digestive problems, intestinal microflora disorders, food intolerance to certain foods. To correct this type of belly, it is worth reviewing your diet, determining which foods are not suitable for you and exclude them, enrich your menu with fish, fresh vegetables. Exclude flour, alcohol, processed dairy products, grapes, products containing a large number of carcinogens. It is recommended to have a hearty breakfast and give preference to a light dinner.

6. “Hormonal belly”, most often it is characteristic of those over 40. It develops due to the fact that after this age, people begin to change the hormonal background, metabolism slows down. In order to get rid of such a belly, you need to reconsider your diet, it should have such a ratio of nutrients: 20% protein, 30% fat, 50% healthy carbohydrates, you need to drink enough water, try to be less nervous, sleep well and lead an active lifestyle. In order to get rid of the belly, it is necessary to activate the hormones responsible for fat burning. To do this, you need to eat foods with a high magnesium content and perform interval training of increased intensity.

If you are struggling to get rid of the belly fat. You have tried many things and almost despaired.
Join my training and nutrition program, which I will make specifically for your body type and lifestyle.

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Essential amino acids. Essential information

Essential amino acids or indispensable amino acids are organic substances that cannot be synthesized by the human body independently, they must come to us together with food or supplements. They take an active part in all metabolic processes, so without them, the normal functioning of our body is impossible. In addition, amino acids are the main building material for all tissues, including muscle.

All amino acids (including essential ones) are a structural component of proteins, so their main sources are high-protein products. 

A list indispensable amino acids

There are different opinions about essential amino acids. Some sources say that there are eight of them, others insist that there are nine. Why are there such disagreements and how many of them are there really?

The fact is that there are only eight of them, and the ninth amino acid – histidine — is indispensable only for the child’s body, and in adults it is perfectly synthesized independently.

Arginine is also indispensable for children, but synthesized in the adult body.

Therefore, the answer to the question “how many essential amino acids are there for an adult?” is obvious: there are eight of them.

So, there are 8 essential amino acids that the body cannot synthesize itself:

valin;
isoleucine;
leucine;
lysine;
methionine;
threonine;
tryptophan;
phenylalanine.

Where are the essential amino acids contained

The myth of the presence of indispensable amino acids only in animal food is precisely a myth actively promoted by food corporations and owners of the meat processing industry.

On the Internet, you can find enough information about which plant products contain all eight amino acids.

First of all, legumes are rich in essential amino acids — peas, lentils, chickpeas, peanuts, etc. However, peanuts are extremely undesirable for consumption. In order to protect the plant and fruits from being eaten by pests during cultivation, peanuts are crossed with petunia genes, and such peanuts are extremely harmful to the liver. However, even if the peanuts are not modified, under the wrong storage conditions, a very dangerous mold forms on it, which leads to cancer. Peanuts also acidify our body, which is extremely harmful.

Nuts, seeds and cereals are rich in amino acids. Sunflower seeds, pumpkin and sesame seeds will be especially useful. And among the cereals — oats and unpolished rice. Among nuts, almonds, cashews and walnuts contain the most amino acids.

Thus, a complete list of indispensable amino acids can be obtained even if all animal products are excluded from the diet.

Spinach. Why so healthy?

Spinach is a plant, which is widely used in cooking and has a lot of benefits for the health of the body.

Why it is so popular today? Let’s see.

Nutritional profile of spinach

  • carbohydrates-3.53 g;
  • fats — 0.4 g;
  • proteins — 2.9 g.

There are only 22 Kcal per 100 grams of the product.

Leaves are saturated with useful dietary fibers.

Vitamins and minerals:

beta-carotene;
choline;
vitamins A, E, K, C, B, PP;
calcium;
potassium;
magnesium;
sodium;
iron;
zinc;
copper;
iodine; selenium;
manganese.

This product contains up to 92 % water.
A small amount contains starch-0.1%.

Health benefits of spinach

    1. Cleansing and stabilization of intestinal peristalsis.
    2. Saturation of the body with vitamin C and strengthening of the immune system.
    3. Increased hemoglobin in the blood.
    4. Improving vision and promoting eye health.
    5. Stabilization of blood pressure due to pronounced hypotensive ability.
    6. Elimination of insomnia, general strengthening of the nervous system.
    7. Alignment of the glycemic profile, correction of carbohydrate metabolism.
    8. Improved metabolism.
    9. Saturation of the body with iodine, stabilization of the thyroid gland function.
    10.  A number of vitamins (E, A, K, B) help to preserve the youth and elasticity of the skin, the strength of the joints. With the use of this product in food, the heart muscle and blood vessels are strengthened, the risk of developing varicose veins and diseases of the cardiovascular system is reduced. This product helps to maintain a healthy complexion, strengthens and makes beautiful hair and nails.
    11. This plant normalizes the work of the endocrine glands. This is important for male potency. It is often recommended to include spinach in food for the prevention and treatment of male infertility, as well as to reduce the risks of developing prostate diseases. Regularly including spinach in their own diet, men strengthen the genitourinary system. With this option, a disorder of sexual function in the male body occurs less often.
    12. Spinach is also good for the male nervous system. A diet enriched with the vitamin group contained in spinach protects against stress. The body is less susceptible to the development of classical diseases of the nervous system, brain activity and working capacity improve. Spinach is useful in the sports menu as a good source of protein.

Contraindications

Any chronic diseases in which compliance with a special diet is recommended can be considered a contraindication for eating spinach. Consultation with a specialist is required!

How to cook spinach

Spinach is added to salads, cocktails and smoothies, it can be an excellent addition to sandwiches.

But, of course, the best option for using spinach is without heat treatment.

It goes well with other vegetables and herbs. You can add a drop of lime or lemon juice, a little olive oil to it.

 

How to choose and store

The leaves are green, without color changes.  The stems should be fresh, without changes in color. The smell of spinach is pleasant, fresh. This is how it should be. If an unpleasant or chemical aroma is detected, you should not choose such a product for your kitchen. It is best to buy spinach in special organic packages or in farm shops.

Spinach should be stored in the cold (from 0 to 5 degrees). You can prepare leaves for the future in the freezer. But it should be understood that after defrosting, the taste and texture qualities of the product are lost.

A healthy snack before bed – cottage cheese

A healthy snack is the best way to satisfy evening hunger and provide the body with the necessary elements that will help the body to restore strength better during the night. Is it possible to eat cottage cheese before going to bed?
This late snack has its own benefits that you need to know about.

A healthy snack before going to bed is a good habit, but it is easy to spoil it. A piece of cheese and a handful of nuts is a healthy and nutritious snack, a whole package of cheese crackers is not. Eating before going to bed can serve several purposes, both good and not so good. Some people find it easier to fall asleep on a full stomach. But the key to a successful late healthy snack is to make it simple and clean.

The protein is your friend

A diet with sufficient protein content is one of the best ways to keep your body healthy and strong. As you know, protein consists of amino acids, which are usually called the building blocks of our body — they can be combined, broken down and recombined in an almost infinite variety of configurations, depending on how your body needs to use them.

Amino acids are used not only for building muscle mass, but also for the growth of bones, cartilage, hair, nails and skin. Protein is used to create enzymes that digest food, carry oxygen through the bloodstream and help regulate hormones, as well as build and repair tissues.

Another advantage of protein, especially useful at night, is that it takes longer to digest than carbohydrates. This means that you will feel full for longer than if you ended your day with a donut or chips.

Myths about late snacks

Snacking before bed have gained a bad reputation because some people believe that your body does not burn calories while sleeping. This is not true. Your metabolism may slow down a bit during sleep, but your body is still working on tissue repair, and your metabolic functions, such as breathing and blood circulation, are certainly still working.

Another popular is that everything you eat at a certain time of the day inevitably turns into fat. In fact, you gain weight if the total number of calories you consume exceeds the number of calories you burn. If you consume fewer calories than you burn, you will lose weight. Of course, the ratio of fats, proteins and carbohydrates in your diet also matters, but it is not so important what time of day you eat.

Someone thinks that it is good not to have a snack before going to bed, because the more you move after eating, the more calories you burn. But this is not quite true. Your subcutaneous fat is not lost and is not gained every hour. These changes occur over days, weeks, and even months. And this is the main difficulty in losing weight: success requires thinking for the long term, while too many people want quick results.

Why cottage cheese is a great choice

Choosing cottage cheese as a health snack before going to bed makes sense for a number of reasons: from protein and nutrients to creaminess and fresh taste. So, researchers from the University of Florida found that people who eat at least 30 grams of protein for 30 minutes to an hour before bedtime have a better metabolism, muscle quality and overall health than people who did not do it.

Moreover, the study participants who ate cottage cheese before going to bed received all these benefits, but did not gain weight. Another study published in the British Journal of Nutrition used regular food, rather than just protein powders or other supplements, which makes it more relevant for real life.

In addition, cottage cheese practically does not require cooking, it is well stored in the refrigerator and is even sold in containers for one serving or with already added fruits. It is also relatively inexpensive, and you can choose the percentage of fat content that you like and fits better into your macros.

Cottage cheese is always easy

There are many different ways to enjoy cottage cheese, regardless of whether you prefer it cold or hot, salty or sweet. The easiest way is to take a spoon and just start eating. Add a little salt or pepper to emphasize its natural creamy taste. Any fruits and berries are well combined with cottage cheese. A little sweetness will give it honey and maple syrup. You can also add a little cinnamon to enhance the taste. 

Soy milk: benefit or harm?

Soy milk is a vegetable milk – an analogue of animal milk. By the very name, it already becomes clear that soy milk is a liquid which is made from soy beans.

The exclusion of dairy products as a part of vegan diet significantly changes the nutrition system, since milk and its derivatives are present today in a huge number of food products that are familiar to us. 

However, such products as vegetable milk let people still eat same products they are used to.  It can be yogurt, cottage cheese, cheese, smoothies and various dairy desserts. Such a variety allows you to exclude dairy products from the diet relatively painlessly for your taste habits.

Presumably, such milk appeared in East Asia. Soybeans are soaked  for several hours. Then the soaked beans are crushed to a puree, and after this puree is boiled intil ready.

Then it cools down, it is filtered and, in fact, the finished product is obtained-soy milk. This liquid is quite rich in protein — about three percent of the total weight, as well as various trace elements. In industrial production, the final product is additionally enriched with vitamins such as calcium and B12 to maximize the similarity of soy milk with cow’s milk in terms of nutritional value. 

Nutrients

potassium-118 mg;
phosphorus — 52 mg;
sodium — 51 mg;
magnesium — 25 mg;
calcium — 25 mg;
choline — 23 mg;
selenium — 4 mg;
iron — 0.64 mg;
manganese — 0.2 mg;
zinc — 0.12 mg;
copper — 0.12 mg.

Benefits

It contains about the same amount of protein as animal milk. In its natural form, it contains less calcium than cow’s milk, but often manufacturers artificially enrich soy milk with calcium.

Compared to cow’s milk, soy contains much less saturated fat and does not contain cholesterol, which makes this product a dietary product. Also, this milk is easier to digest, since it does not contain lactose. 

In addition, it contains a high percentage of vitamin E and lecithin, as well as isoflavones, which are phytoestrogens — substances that affect the metabolism and hormonal background.

Soy milk: harm

The problem of such vegetable milk  lies precisely in the fact that most of the soy is imported from China, where herbicide treatment is very popular. To avoid this problem, it is better to buy soy and soy milk, which are grown in environmentally friendly conditions and are best of all localy produced.

It is also worth noting that milk made of soybeans has other negative aspects. For example, it contains a high concentration of phytic acid. According to the results of scientists ‘ research, this prevents the assimilation of important trace elements: magnesium, calcium, zinc and iron, which actually does not allow these substances to be fully absorbed, which seem to be contained in the product itself.

Antioxidants. Benefits and sources

Antioxidants are known since the 1990s.

If you can’t handle a big spoonful of bright green guacamole with spicy Mexican vegan chili peppers, be careful — it can easily turn into an unattractive gray sediment if you leave it for too long or do not add enough lime juice. The color change is a natural reaction between fruit and air, a process called oxidation.

Oxidative stress

But not only fruits are aware of oxidation, it also happens in your body.

It is believed that “oxidative stress” plays a role in aging, leading to wrinkled skin and brown spots on the skin, cataracts and age-related macular degeneration, as well as a number of chronic diseases, including heart disease, cancer, diabetes and Alzheimer’s disease.

It is paradoxical that oxygen — an element necessary for life-can have such a destructive effect on the body.

Free radicals

The culprits are unstable molecules called “active oxygen forms”, or free radicals.

They are produced naturally, just during breathing, movement and when your body turns food into energy. But free radicals are formed in much larger quantities due to alcohol consumption, cigarette smoke, environmental pollution, pesticides, ultraviolet radiation, stress, lack of sleep and fried food.

Their destructive behavior can lead to cell death or cause mutations in our DNA leading to cancer. They can also increase the likelihood of getting ” bad ” LDL cholesterol into the artery wall, which is bad.

Antioxidants – Vitamins A, C, E

However, there is an antidote. Antioxidants can neutralize free radicals before they cause any harm, and there are hundreds, perhaps thousands of different substances that act as antioxidants in food, especially in plant foods.

The most famous are vitamins A (beta-carotene), C and E, as well as selenium, lycopene and polyphenols, but there are many more of them. Lemon juice and lime juice prevent oxidation, because they contain vitamin C.

We have known about antioxidants since the 1990s, when studies showed that people who consume small amounts of fruits and vegetables have a higher risk of developing atherosclerosis (when the arteries are clogged with fatty substances), certain types of cancer, vision loss and many other chronic diseases. Plant-based foods are by far the richest source, while meat, fish and dairy products contain few antioxidants.

Plant-based products and antioxidants

The study, published in the journal Nutrition Journal, studied the content of antioxidants in more than 3,100 food products: beverages, spices, herbs and supplements used worldwide — and found that “plant-based products saturate the human diet with significantly more antioxidants than non-plant-based products.”

Berries are an excellent source of such, especially black currants, strawberries, blackberries and cranberries. Fruits that do not turn brown when exposed to air, such as mango, kiwi and orange, contain more antioxidants than those that turn brown —apple, pear and banana. Olives are also a good source. Good vegetables include artichokes, cabbage, red and green chili peppers, red cabbage and beets.

Whole-grain bread, brown rice and whole-grain pasta contain much more antioxidants than their white processed equivalents.

Brazil nuts are an exceptional source of the antioxidant selenium. 

Black and green tea, grape juice contain a significant amount. Water does not contain antioxidants, and cow’s milk also contains almost zero.

Herbs and spices

Herbs and spices are usually very rich in antioxidants, especially cloves, peppermint, allspice, cinnamon, oregano, thyme, sage, rosemary and saffron. Experiment and be generous.

The antioxidant lycopene is a pigment that helps to give color to red and pink fruits and vegetables, and the cooking process actually increases its level. The best sources are tomatoes and tomato products: organic ketchup can contain three times more lycopene than non-organic. It is also found in pink grapefruit, watermelon, guava and papaya.

Vitamins A, C and E can be destroyed by prolonged storage or prolonged preparation. Although the cooking process can increase the antioxidant content of some foods, processed foods usually contain much less than fresh ones.

The key factor determining the risk of the disease is the entire diet, not individual elements, while plant food has a powerful protective effect. The high content of antioxidants in fruits and vegetables may be one of the reasons why this is so. So, if you are sick, stressed or tired — lean on broccoli and blueberries.

Herbs and spices are usually very rich in antioxidants.

The best way to get the right amount of antioxidants is to eat a lot of bright fruits and vegetables: sweet potatoes, carrots, red peppers, purple broccoli, red cabbage, asparagus, curly cabbage, berries and avocado.

And don’t forget about the lime juice when you cook guacamole!