1 Kiwi
Explosion of color, flavor and life. They, the kiwis are well. It's a shot of vitamin C (almost double than orange) and antioxidants. The hairy fruit helps the body defend itself against external aggression. It's a keeper.Useful for weight loss diets. This is coupled with the fiber and folic acid hides, especially good for women during pregnancy, children growing children and the elderly. And the large amount of water makes summer fruit.
2 Walnut
Seems timid to withdraw into a shell, but it's all facade: revolutionizes the heart. A daily portion helps enhance the metabolic syndrome, i.e. reduced belly fat, cholesterol balance and blood pressure, and glucose levels. Eye: do not go because it has a lot of calories.
3 Cinnamon
From China to the world. In this country comes this spice, that the world discovered long ago as in both savory desserts. Helps metabolize glucose, which is important for diabetes.
4 Water
"It is essential for life. Maintains blood pressure, nourishes the cells, and operates the kidney removes waste substances.'s The basis of body fluids such as urine or blood. Contrary to what is usually recommended always, exact amount for each person depends on circumstances such as metabolism or if you live in a hot or not. Anyway, between one and two gallons of water is reasonable. If we do not drink what our body needs, we skin dry and can develop kidney stones. Drinking plenty of water is not good: may cause overload in the kidney and to retain fluids. imperative also ingest water through foods like fruits, vegetables, legumes and cereals. Thus we maintain our weight. "
Council Yolanda Sanz, nutritionist.
5 Pasta
"I train fighters fencing and you have to ensure power for many hours of training and competition.'s Why is so important the pasta, which is released slowly throughout the day.'s Also recommended for people who carried out an effort daily mental work in this logic in which we installed. Carbohydrates should make up 50% of the diet in a normal person. I can say that promotes obesity, but the truth is that is easily digested. A suggestion, process with tomato and bacon and cream, it's too caloric. "
Jose Antonio Quevedo Council, sports doctor
6 Apple
Is the fruit of sin? Neither case Adam and Eve. A big mistake would not take it. Its flavonoids quercetin and have excellent antioxidant properties and preventing diseases, including certain types of cancer. Much of the apple is water, but she is not satisfied with that: sweet and healthy, providing sugars and fiber. And no peeling. For that its benefits reach the body must eat with skin, after washing, though, because they may contain pesticide residues.
7 Potato
What would the world be without it? Christopher Columbus was right to bring it to Europe from America. It brings a lot of energy due to carbohydrates, especially starches, and plays an important role in situations of malnutrition and poverty.
8 Orange and tangerine
They are a snack and not fattening. The Star nutrient is vitamin C. A medium orange juice or a glass cover almost 60 milligrams of vitamin daily in an adult. And its antioxidant repels cancer cells.
9 Green Asparagus
Those green shoots almost practice magic: low calorie and high in fiber, minerals (potassium, calcium, magnesium?) And vitamin E. Above, are rich. For who can resist a good mess?
10 Milk
It bones varnish, which protects calcium. The most common bone disease is osteoporosis, which must be prevented from childhood, a crucial time of life. Hence, children have to take three to four units daily milk. And then, in women during menopause is critical.
Yogurt 11
Oh, lactose, that headache for almost 30% of the population. If you have an intolerance to milk must resort to dairy products. Its nutritional value is very similar to that of milk, but the taste and consistency give personality.Therefore, protecting the intestinal flora, prevents diarrhea and infections. No that is not like: there are flavors to give and take.
12 Spices
Asia grew them and now there is no corner of the world that do not use them in your kitchen. In antiquity its importance was such that they attributed magical properties, aphrodisiac and healing. Used wisely, enrich and enhance the flavors recipes. The peppers are irritating to the stomach lining, so to be used shortly. Parsley is one of the most used and provides vitamin C and minerals. Another advantage of the spices: his long life.
13 Egg
Food popular than most. The chicken egg is one of the most common of the human diet. The light is made up of proteins of high biological value.The yolk is rich in saturated fat, cholesterol, lecithin and lutein.Advantages: affordable price. Disadvantage: the bacteria that are exposed, which may encourage, if not careful preparation, salmonellosis, or diarrhea. So the slogan is: eggs well done, well done, well fried.
14 Lettuce
What to eat? If no time or inclination to prepare a dish, there's the redemptive lettuce. A salad and all sorted. It provides few calories and is therefore used in slimming diets. The fiber and minerals (especially potassium) give you more points still healthy. And in summer, with the sweltering heat, fresh lettuce is always welcome.
15 Tomato
This chubby good colors can not miss in the fridge. Attention men: one study has shown that eating tomatoes reduces prostate cancer risk by 35%. The benefits are even greater when consumed as tomato sauce at least twice a week. However, it is essential to consume oil as it retains all its nutrients. Populations with diets rich in vegetables reduce the risk of cardiovascular disease.
16 Green Bean
The quintessential vegetables. Why? For carbohydrate, a small amount of protein, fiber, potassium, magnesium, vitamin C and beta-carotene, among other nutrients. They are the ones that make it healthy and put the body tone. Furthermore, beans provide less than 30 calories per 100 grams. And yes, you can garnish with other foods. So you can not say no.
17 Coffee
It is one of the oldest beverages in history. Coffee has been attributed magical and religious qualities. Today it remains a religion for many people. Yes, caffeine activates, stimulates, enhances memory and increases performance in reasoning tasks. Some studies show that coffee drinkers have lower risk of Parkinson or Alzheimer. Snack, you know what to take.
18 I
Asian culture has tea on a pedestal. The rest of the balloon, too. It is one of the most consumed beverages, over coffee and wine. How so? It stimulates the heart rate, prevents nervous system diseases and Alzheimer's. A cup?
19 Cacao
An excuse to make chocolate: blood pressure benefits. The effect is similar to that achieved some antihypertensive drugs. A sweet never sour anyone, but we must not be passed, because fat.
Sweetener 20
The sweet preference is given since childhood. The low-calorie sweeteners provide food to taste like sugar. Products are used in manylight and diabetics can consume.
21 Almond
Small, tasty, addictive. It is recommended for its unsaturated fat, adequate to control cholesterol. As in the rest of nuts, the only problem is the high energy content. You have to stay with the good: the fiber.
Iodized salt 22
Avoid iodine deficiency, which in Spain, as in most European countries, the schoolchildren suffer and pregnant. The salt can prevent stunting and enhance intellectual development.
23 Carrot
That orange, not lost, also works a miracle: beta-carotene, after being absorbed by our body, is converted to vitamin A or retinol, essential for vision, skin and mucous membranes. It also contains carbohydrates and fiber.
24 Chicken
This meat is rarely averse. Like children and the elderly. It can be prepared in many dishes. Even salads glad. However, chicken greatness lies not in its taste, but in its contribution of high biological value protein, vitamins A, B6, B12, iron, phosphorus?? Health, in this case, has wings.
25 Pea
The Lilliputian kitchen is not a vegetable, as it is sometimes called, but a legume. So, for starches and vegetable protein, has a high energy value.The fat content, compared with other nutrients, is not relevant. The scrambled and stews call peas, and they fit without any complex. Only they can blame a small catch: the fiber can make you gassy and which are indigestible.
26 Artichoke
"It's a very noble vegetables. Has only one drawback: no easy pairing with wine by the metallic aftertaste. To his credit I must say that brings fiber prevents cholesterol and triglycerides, is anti-inflammatory, diuretic and lowers blood pressure. Not to mention that it is rich in minerals and vitamins of group B. A little treasure. Why cook? Only cooked. When they are boiled should be left to cool and keep in the water, so they do not dry out. garlic sautéed in virgin olive oil, one tablespoon of flour, the water and voila, we have a very good sauce., lightweight. then diced ham and run. "
Council Dario Barrio, chef and restaurant owner Dassabassa Madrid.
27 Pineapple
This is surly exotic tropical fruit outside and tender inside. Your amount of water (over 75%) makes it ideal for summer. Virtually devoid of fats and proteins. Some observations: the more fiber is the center, the pineapple juice lacks fiber and pineapple in syrup has many sugars.
Bluefish 28
"I'll take the blue fish, and more specifically, with the tuna. Guarda in meat protein of high biological value, ie those proteins synthesized protein and generate more muscles, hormones and new cells. Tuna fat also contributes very nutritional value (omega 3) to improve blood circulation, lower triglycerides, improve cholesterol and make us live for many years. Tuna is very versatile and can be stored canned. would not recommend consuming fried because of itself is already quite fatty. Sea King is the trap of Cadiz tuna, a fish that has fed up to the Roman Empire. "
Council of Pedro Pablo García Luna, head of nutrition Virgen del Rocio hospital in Seville
Jamón serrano 29
Meat is cured, salted and dried, although most people do not mind when swallows a slice after another. The intramuscular fat might suggest that its caloric value is very high. Well no. Is clearly lower than other meats.The monounsaturated oleic acid has ham (the olive oil) and is a source of protein. Iberian gem. One of the greatest ambassadors of Spain.
30 Garlic
Garlic is good, says popular culture, and Spain is cast almost any dish.Studies show that protects against some cancers. The benefits of garlic are attributed to allicin, a compound that nature uses to protect this crop of insects, fungi and bacteria. Smart.
31 Onion
Historical note: in some Egyptian papyri appears as indispensable food for the slaves who built the pyramids. Today we know that quercetin protects cells. The onion cooking destroys nutrients, so always be eaten raw.
32 Pepper
Green I want you green in salads and stews. It has low calorific value, are a good source of vitamin B and C and antioxidants. The downside can put the people with stomach problems, as it can be indigestible.
33 Zucchini
Water is life: it is the substance that contains more. Also present are the carbohydrates and moderate fiber part. A real vegetables.
34 Berries
The heat makes them reappear. In spring, strawberries and raspberries colorful place after the winter days. Summer brings cherries and pillories.These fruits can consume those who are on a diet. They are antioxidants, low in calories, fiber and laxative and diuretic properties.Also, strengthen the defenses. Something better for a fireproof vacation?
Tibetan Goji Berries 35
"This is a new product, but has been known since ancient times. Seems on the way to the cayenne pepper. But are like little dried cherries from Tibet. Provide many nutrients: vitamin C, with a higher concentration than any known fruit , vitamins A, B1, B2, B6 and E. This fruit is already a reference for its powerful antioxidant. The synergies of all these nutrients, Goji berries strengthen our immune system, take care of the heart, liver and kidneys , improve eyesight, regulate appetite and sleep. No wonder berries are called happy.'re all the rage among foodies ".
Council Luciano Martín de la Rubia, director of the Gourmet Club of the English Court.
Virgin olive oil 36
"This is a vindication of the Mediterranean diet. Vitamin E in antioxidants and polyphenols group is the secret. Monounsaturated fat prevents arteriosclerosis, does not raise bad cholesterol (LDL) and clean the arteries. Recently been discovered benefits in brain development: delayed dementia and memory increases. Taking it raw on toast, is when brings more vitamins. "
Susana Monereo Council, chief of endocrinology at the University Hospital of Getafe
37 Mushrooms
The mushroom is the most prevalent strain. These fungi possess substances with dietary fiber. Contain triterpenes, which are being investigated as potential fighters against tumors. Ojo, also there poisonous mushrooms.
38 Red Wine
"Numerous studies indicate: moderate consumption of red wine is beneficial. Why if alcohol? For the policenoles, found in grapes during fermentation and pass the wine. Thus becomes antioxidant. Lowers Cholesterol bad, increases the good and prevents premature aging by protecting the cells, prevents tumors, colds and heart disease. The best red is handmade. A drink a day is a reasonable measure to a product that enhances the flavor of foods and is also a member social. All that affects pleasure. And pleasure, we all know, it is health. "
Council Hinojal Juan Martin, winemaker wineries Frontaura Palace and Victoria de Toro (Zamora).
39 Broccoli
This unusual mop lady nurtures and not fattening. Optimal diet. Broccoli is to take arms ascribed a capacity to protect against some types of tumors. Phytochemical antioxidants and increase the activity of certain enzymes whose function is to block or eliminate the thrust of carcinogens.
40 Soja
"A test: has been the power of the Asian people. Their protein provides no negative values of animal proteins such as excess fat, cholesterol, hormones, dyes, preservatives? Essential amino acids affect mainly soybeans in women it reduces the hormonal derangements. already know: the Asian people do not know the menopause. Soybeans can be taken in the form of tofu (the equivalent of our bread), in the lead including beverages and sprouts as to dissolve in salads, stews, vegetables?? ".
Council Tomás Redondo, presidetne of Natursoy, company that makes organic food
41 Rice
"Joker is the food of our society. I tend to like everyone. Not even children, as finicky, make an ugly.'s In the base of the food pyramid and is the livelihood of many cultures. Rice provides proteins, which serve to build tissues in the body. addition, it contains vitamins, minerals and carbohydrates, which provide energy. could consume a serving of rice on a daily basis and would be very healthy. best thing is that there are plenty of ways to presentation, so that we can never get bored of consuming it. A good idea is to eat it with vegetables. Risotto with vegetables is also a dish especially good because the combination of the two products enrich the nutritional value of both. "
José Manuel Moreno Council, hospital pediatrician Madrid October 12
42 Lentils
Resist and resist. Legumes have played a key role for centuries. Its main features are its ease of maintenance and high nutritional value. They contain a lot of protein (20 to 22 grams of food per 100). So once you have been referred to as the meat of the poor. It is a simple dish to prepare and reminds us grandmothers. Or not?
43 White Beans
Notice the formula: legumes are easy to grow, undemanding in terms of climate and soil and improve soil fertility. The result is that the white beans are inexpensive and easy to care for. It causes that have been one of the basic dishes of the population in times of scarcity. Give enough energy and iron. The spoon stews are left for the winter. In summer, fresh salads.
44 Vinegar
Another food centenary. Is the product of the fermentation of various fruit juices. Its caloric value is low and also make salads bursting in flavor.You can reduce the high carbohydrate load of a meal that includes foods like rice or potatoes, vinegar and regulatory capacity.
45 Spinach
The terror of children is a buenaza misunderstood. Spinach resists freeze very well and has fiber, vitamins, minerals and small amounts of calcium and iron. Do not be afraid?
Whitefish 46
The sea birds of the table meet. Its omega 3 fatty acids are strong because heart attacks away. It should consume at least twice a week.
47 Prawns
They are proud of themselves between their family of seafood. Why?They are cheaper than other relatives. Shrimp stored quality protein and are relatively low in energy. We help with phosphorus and iodine. If cooked with salt, can raise blood pressure. Tip: aliñarlas with lemon, with aromatic spices or condiments. And then there are the cousins of the prawns, shrimps, which have more vitamins and eat as pipes.
48 Mussels
Cheap and available all year on the market. Mr. mussel highlights for its protein and low fat. Warning: can transmit diarrhea if consumed raw or undercooked. A recipe, steamed.
49 sourdough bread
"The bread industry has become. Purchasing a bar and see how they have removed the fiber so that it is white and fine. They put preservatives for the dough to rise soon, and the flour is so processed that the vitamins are gone . I advise sourdough bread, you can make any person in the household.'s how: mix flour and water and let stand 24 hours, then we'll see who has fermented and mix it with more flour and nuts. This bread improves digestive system, prevent heart disease, lower cholesterol and blood clean.'s like bread before. "
Council Hespen Kay, owner of the bakery chain Cosmen & Keyless
50 Corn
Throughout the Americas will have a faith overwhelmed centuries.American films popularized and Spanish houses consume it in salads, but not be limited only to this dish. Gives much of himself. This vegetable stands for carbohydrates. It provides large quantities of vitamins, but is essential for celiacs because it contains gluten. For them, the reinforcement is yellow.
