8 Essential Foods in a Healthy Diet

Have you ever wondered if you eat enough of something. If you have tried several diets you will realize that many foods are repeated in almost all of them. This is because all of them are good for almost all organisms. Many times it is recommended that some of these foods be freely available, which helps a lot to feel satisfied. We must keep in mind that all excess is bad. Therefore, do not rely too much on this list and vary your meals, this way you will not get bored easily. Essential foods

1. Legumes: Their properties reduce fatigue on many levels, in addition to being a reliable source of magnesium, vegetable proteins and iron. It is recommended to consume two servings per week, especially if you practice sports constantly.
2. Eggs: In addition to being delicious, they are very healthy because they regenerate your muscles. They have lecithin and phospholipids and contain vitamins A, B and Y, as well as a high protein content of biological index. It is estimated that to maintain a healthy balance you should consume it between five and six times a week. They have the advantage that there are many healthy ways to prepare. Excellent for all tastes.
3. Fresh Fruits: Most fruits help prevent injuries and have high doses of vitamins. They are antioxidants and prevent the accumulation of radicals. It is estimated that two, maximum three, should be consumed per day. This is because they have a higher sugar index.
4. Yogurt: Consuming yogurt will make your intestinal flora thank you by regenerating with its lactic ferments. It also serves as an immunoprotector and provides protein, calcium, vitamins A and D. If you are an athlete, it is recommended to consume at least two servings a day, the first preferably at breakfast.
5. Blue fish: It is one of the healthiest foods that exist. It can protect your health with its vitamin B12 and healthy fats. The elixir of every athlete. Given its wide variety of preparations, you can consume it up to four times a week, and it also produces a high satiety index.
6. Virgin olive oil. It is rich in antioxidants and unsaturated fats. Improves circulation and speeds up recovery from any injury. Two tablespoons per day of liquid gold and you will feel 100%. Be careful: if you practice high-impact sports, you may need to consume up to three tablespoons.
7. Garlic: Perhaps its smell and flavor are not to your liking when raw, but its properties keep away infections and allicin prevents circulatory problems. Whenever you can, consume it or add garlic to your meals.
8. Wheat Germ. One tablespoon 5 times a week in your dishes such as salad, puree and cereals and your nervous system will be protected. It also prevents wear and is rich in magnesium. It improves nerve transmission and gives you vitamin E, which will prevent your muscles from being damaged. Especially when doing intense exercises. If you have a race, we recommend consuming it before. I hope that this list of foods has been useful to you and that you are encouraged to consume them and include them in your daily diet. The benefits are there. You just have to squeeze them to feel how our body is revitalized with them.