TOP-4 product, which should have a daily

To be healthy and to saturate your body with all the necessary substances for normal vital activity, not necessarily to follow some complex diet. Suffice it every day to incorporate these foods into your diet.

Spinach

The French are not for nothing called the green grass "a broom for the stomach": it promotes excretion of toxins! As folic acid content of spinach is second only to parsley; a rich set of B vitamins has a beneficial effect on the nervous system, and vitamin E protects cells from premature aging.

Especially it is shown to pregnant women and people with poor health. Incidentally, spinach has also anti-sclerotic effect, strengthens the capillaries. Babies spinach recommended for dysplasia. In many countries, mashed spinach is an essential dietary meals for kids. It prevents the development of rickets and helps build bone.

Substitutes: cabbage, lettuce.

The recommended rate per day: 1 cup fresh or 1/2 cup of cooked spinach.

As there are: spinach, add to salads, sandwiches, fried eggs and scrambled eggs, sprinkle them pizza and other hot dishes.

Yogurt

Natural "live" yogurt contain huge amounts of calcium, potassium, vitamin B, and most importantly - live bifidus cultures that contribute to the improvement of the digestive system and strengthen immunity. Regular consumption of yogurt prevents colon cancer and breast cancer (by strengthening the immune system).

Substitutes: yogurt, yogurt, fermented baked milk.

The recommended rate per day: 1 cup live yogurt (containing at least 300 mg of calcium).

As there are: add yogurt and honey nuts, fruits and berries, make a smoothie on the basis of natural yogurt, use it as a salad dressing and morning cereal.

[/b] Tomatoes.

Fresh tomatoes - the perfect food to make up for the loss of minerals. They contain potassium (good for the heart, helps to eliminate excess fluid from the body), magnesium (helps the body adapt to the cold), iron (recommended for anemia), zinc (necessary for the growth of skin cells, hair and wound healing), calcium (strengthens bones ), phosphorus (involved in metabolic processes). Tomatoes contain large amounts of organic acids, which are needed by the body for normal functioning, as well as quite a lot of vitamins - B1 B2 B3 B6 B9 E, but most of them vitamin C.

But the most valuable thing in tomatoes - a substance lycopene - an organic compound, which gives the fruit a rich red color, is a very powerful natural antioxidant and can prevent the development of cancerous diseases of the intestine, esophagus, stomach and lungs.

Lycopene is most effective in women's oncology. Furthermore, it significantly reduces the risk of cardiovascular diseases. Since lycopene is fat-soluble substance, the benefits of tomatoes increases if they eat together with vegetable oil or sour cream, and fatty sauces basis. Lycopene has the unique property not deteriorate during heat treatment and even, on the contrary, increase. Lycopene, however, not all are rich in varieties of tomatoes, and only red.

Tomatoes are treated not only the body but also the soul: they have a "ready" serotonin, due to which the tomatoes improve mood, and work as antidepressants in stressful situations. Another nice and very useful property of tomatoes - a low calorie (23 calories per 100g). And included in their composition chromium promotes a more rapid saturation and prevents attacks "brutal" hunger. Just keep in mind that tomato, "dosage" should be restricted to people suffering from metabolic disorders and allergies to red fruits and vegetables, as well as migraines.

Substitutes: watermelon, red grapefruit, papaya.

The recommended rate per day: 8 cherry tomatoes or 1 cup of tomato juice.

As there are: add to salads, eat fresh, make red sauce pasta on the basis of tomatoes, add to soups, omelettes and hot meat dishes.

[b] Carrots.

Carrots are included in the list of necessary daily products, of course, due to the content of carotene and vitamin A, which helps not only to maintain visual acuity at an appropriate level, but also to improve it. So for children, people working all day at a computer, or those engaged in sedentary work with loads of eye, carrots general invaluable product. In addition, carrots are very rich in vitamins, it contains such important for our body's acid, nicotinic and folic.

It is because of such a rich content of nutrients carrot recommended included in the diet all nutritionists. As they say, a minimum of calories and a maximum of nutrients, vitamins and trace elements.

Substitutes: sweet potatoes, mangoes, pumpkin.

The recommended rate per day: 1-2 carrots, or 1/2 cup of carrot juice.

How is: especially carrots is that it is best absorbed in the presence of fat. This is why dishes made of carrots, it is desirable to cook with vegetable oil or butter, sour cream.