Nutrient-rich foods such as fruits and vegetables are not only tasty. They are also particularly healthy.
1/10Antioxidants in berries protect cells from free radicals and help counteract aging processes. Since berries are also rich in vitamin C, the nutrient-rich foods support the immune system. Blueberries, raspberries, blackberries and currants should therefore be on the menu every day. Another advantage: berries are low in sugar and contain few calories. They are therefore also ideal for a healthy breakfast or as a snack in between. © hitdelight/Imago2 / 10Very few people reach the recommended minimum amount of 400 grams of vegetables per day. However, if you integrate cabbage vegetables such as broccoli, cauliflower, savoy cabbage or Brussels sprouts into your diet every day, you can easily achieve this goal. Green vegetables contain a lot of phytochemicals that protect the cells, have an antibacterial effect, support the immune system and various metabolic processes. © monticello/Imago3 / 10Whole grain cereals such as oatmeal are the most important source of fiber in the daily diet. Fiber satiates, keeps the intestines healthy and also ensures stable blood sugar. The German Nutrition Society (DGE) therefore recommends eating at least 30 grams of fiber a day. © Shingo Tosha/AFLO/Imago4 / 10Green leafy vegetables such as spinach, chard, arugula and lamb's lettuce are full of healthy nutrients. Vitamin C, vitamin A, iron, magnesium and folic acid are important for various processes in the body. Whether raw in a salad and smoothie or cooked, the green leafy vegetable is a real nutrient guarantor. © Elet/Imago5 / 10Apples are one of the favorite fruits of the Germans. But apples are not only delicious, the fruit is also particularly healthy. Apples contain valuable ingredients such as vitamins C and E, potassium and calcium. The fibre it contains is also important for healthy digestion. © Westend61/Imago6 / 10Monounsaturated and polyunsaturated fatty acids in nuts strengthen the heart and circulation. If you eat a handful of nuts every day, you strengthen the body from the inside. Nuts also contain proteins, fiber and numerous minerals. Walnuts in particular are suitable as a healthy snack due to the omega-3 fatty acids they contain. © Tanya Yatsenko/ Imago7 / 10Legumes such as lentils, beans or peas should regularly end up on the plate. You should eat about 50 grams of the protein-rich foods per week – ideally daily. Because lentils and the like are true nutrient miracles. Legumes are full of vegetable proteins and minerals such as iron, potassium, magnesium and zinc. © Larissa Veronesi/Imago8 / 10High-quality vegetable oils should not be missing in any meal. Although oils from olives or nuts are not exactly low in calories, vegetable oils have a particularly positive effect on the body. Unsaturated fatty acids protect against cardiovascular diseases. © Juan Alberto Ruiz/Imago
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My area9 / 10Integrate healthy dairy products such as low-fat quark or yoghurt into your diet. In addition to calcium and protein, they also contain healthy B vitamins. These nutrients benefit both the muscles and the intestinal flora from teeth and bones. © Westend61/Imago10 / 10Fermented foods are particularly important for healthy digestion. They promote intestinal health as well as the absorption of nutrients and minerals. They also support the immune system, have an antibacterial effect and are said to help with inflammatory diseases. Fermented products such as kefir, sauerkraut, tempeh and kombucha are therefore suitable for daily consumption. © fotovincek/Imago
A balanced diet provides the body with all the important nutrients to stay vital and fit. For this, it is important to integrate the right foods into your daily diet. But if you want to eat healthily, you not only have to eat a balanced diet, but also a varied diet. Ideally, you should eat ten foods every day.
This article contains only general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It is in no way a substitute for a visit to the doctor. Unfortunately, individual questions about clinical pictures may not be answered by our editors.
