Eating well is the basis of good health. And certain foods deserve more than ever to be honored: to strengthen immunity, preserve the heart or optimize digestion, these superfoods combine the assets.
The mackerel
“”Rich in omega 3 and less polluted than tuna, it is a good source of protein, economical and easy to keep“, Underlines Alexandra Murcier, dietician-nutritionist. He also contains vitamin D, good for bones.
Legumes
“”Their glycemic index is low, they are rich in iron and less polluting than animal proteins“, Continues the expert. As a bonus, they facilitate digestion and stabilize the level of blood sugar.
Nut oil
“”It is richer in omega 3 than olive oil, and these fatty acids protect the heart“Recalls Alexandra Murcier. One spoon per day is enough.
Almonds
“”They promote muscle recovery thanks to magnesium and limit aches“Explains the nutritionist Raphaël Gruman. One handle a day is enough.
The kiwi
“”Very rich in vitamin C, they bring a welcome boost, especially in winter. It also contains soft fibers and a low glycemic index“Underlines Raphaël Gruman. Ideal in the morning to support immunity and regulate blood sugar.
Fermented foods
“”They bring good probiotics and contribute to the proper functioning of the microbiota“Explains Inès Mekkaoui, nutritionist. A formal microbiota is a top digestion and boosted immunity.
Broccoli
“”It helps to eliminate excess estrogen and maintain hormonal balance“, Details the nutritionist Lovneet Batra. In question: its detoxifying compounds like sulforaphane.
Blueberries
Very rich in antioxidants, this small fruit protects cells and promotes the health of the skin, nails and hair. One handle per day is enough for a radiance effect.
Lawyer
Rich in good fats, it helps regulate cholesterol, supports bone density, skin and eyes. In toast or in salad, it checks all the boxes.
Eggs
“”It is an excellent source of complete protein, vitamin D and omega 3“, Indicates Lindsay Malone, nutritionist. She recommends eggs of hens raised in pasture,”richer in nutrients, with less saturated fat“.
Beets
“”Rich in nitrates, they improve blood circulation and reduce blood pressure“, Specifies Hannah Brady, dietician. They also contain anti-inflammatory betalain and folate, essential to energy.
Salmon
“”The omega 3 it contains support heart health, reduce triglycerides and protect the brain“, Lina Begdache, nutritionist. To consume twice a week to preserve its cognitive functions.