Nutritionist named health-improving products

To support health, it is not enough to remove "bad foods" — it is also necessary to add "good" ones. So, for the normal functioning of the body, an adult needs to consume 25-30 grams of fiber per day. Antonina Tsvinaria, president of the Independent Association of Integrative Specialists and Projects in the Health Industry (NAIS), a family nutritionist and market expert at the National Technology Initiative Helsnet, told Izvestia on June 9.

"Fiber is found in vegetables, greens, berries, flax and chia seeds, legumes, buckwheat, quinoa and brown rice. Fiber lowers cholesterol, stabilizes sugar, and nourishes the microbiota," said the nutritionist.

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There are many vegetables and berries that contain antioxidants. For example, blueberries and spinach. They are also found in green tea, turmeric, and garlic. Antioxidants protect cells from oxidative stress, slow down aging, and improve recovery.

Fatty fish such as mackerel, sardines, and salmon contain Omega-3 fatty acids. These acids regulate inflammatory processes, improve blood lipid profile and protect the brain. Regular consumption of fatty fish reduces the risk of mortality from cardiovascular diseases by 16-18%.

For good immunity, it is worth adding fermented foods to your diet: sauerkraut, natural yogurt, kimchi and miso. These foods enrich the microbiota and aid digestion.

"One of the most important components in the diet is protein. It is a building material for hormones, enzymes, and immune cells. With a lack of protein, it is difficult to maintain muscle mass, conserve energy and metabolic flexibility," warned Tsvinaria.

She recalled that protein with a high level of bioavailability is found in eggs, fish, chicken, turkey and legumes. The expert also noted that a healthy diet is not about prohibitions, but about priorities.

Nutritionist Victoria Sergeeva told on June 5 how to lose weight and maintain the result. According to her, it is important to determine the goal of losing weight, where to get motivation from, it is important to eat consciously and maintain a balance of nutrients. She also advised contacting a specialist who will tell you and show you how to safely lose weight.