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Harvard University conducted research on five foods that were rated by the institution as "the healthiest in the world" and recommended including in the diet of both children and adults.
For Teresa Fung, an associate professor in the Harvard Department of Nutrition, these are the five foods that you should try to consume daily or at least once a week.
According to Harvard research, salmon is a foodrich in proteins and fatty acids (Omega-3), wherebyit is good for the heart and brain. In addition, it providesvitamin D. Although eating salmon on a daily basis can be difficult for most people, try to consume itonce a week would be very beneficial.
In addition to these characteristics, the nutritionist Rubén Orjuela affirms thatcontains all the essential amino acids for the body, as well as good amounts of magnesium, potassium, phosphorus, sodium and iodine; the latter, related to the proper functioning of the thyroid and, by extension, of the entiremetabolism.
2. Brussels sprouts
These vegetablescontain few calories and high nutritional density, They arehigh in vitamins A, C and K, potassium and folic acid. Furthermore, they areantioxidants, which helps prevent cell damage in the body.
One cup of these sprouts contains less than 56 calories and contains more than 240 percent of the recommended daily allowance for vitamin K1 and nearly 130 percent of the vitamin C requirements. They are also a goodsource of fiber, manganese, potassium and vitamin B.
These bluish-colored berries, recommended by the Harvard Department of Nutrition, are the queens of antioxidants and have high amounts of vitamins C and A, and they contain fiber which improves the digestive system. They're ahighly nutritious fruit that keeps the brain healthy and protects against cardiovascular diseases.
Yogurt, according to Harvard research,offers an easy way to get probiotics to support gut bacteria that favor numerous processes in the body. It also containsprotein, calcium, magnesium, vitamin B12 and fatty acids.
It is important to avoid brand name yogurts that add sugar to them.Plain yogurt with a healthy amount of probiotics is what to look for.
For Harvard, walnuts offer a good dose ofhealthy fats, protein and vitamin E.Researcher Fung recommendstypical walnuts, almonds and even pistachios; although it advises not to exceed it and suggests that the amount equivalent to onefist a day is enough.
For the nutritionist Orjuela, walnuts are thedried fruit with a higher amount of Omega-3 fatty acids of vegetable origin, that helped tolower cholesterol and contain fats and minerals that allow to control theblood pressure levels and contribute toprevent cardiovascular disease.