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5 top products with full value
Table of Contents
1. Unprocessed grain products
They are the foundation of the food pyramid. For this reason, they should be sought in our menu as often as possible because they are unprocessed products. Purchased white flour is not whole grain. Whole grains, endosperm, embryos, and shells are present in unprocessed products. As a result, they are a source of vitamins, minerals, and fibers that come from the outer shell of the grains - in processed products made from white flours they are not present. Unprocessed products are a source of: folic acid (involved in the blood formation process, important for the normal development of the fetus), niacin (influencing the function of the nervous system, skin, and mucous membranes), phosphorus (influencing the condition of bones and teeth and metabolism), iron (essential for the formation of red blood cells and oxygen transport), magnesium (necessary for normal muscle and nervous function and bone and tooth structure), and zinc (influencing the condition of bones, skin, and the function of the immune system). Another important advantage of these products is the high fiber content. A very important component of the diet. Therefore, choose whole grain bread instead of white, coarse instead of fine cereals, brown instead of white rice, and wide instead of narrow noodles.2. Fish – an important dietary component
Fish are an important component of our diets, unfortunately, their meat is increasingly contaminated, which requires us to know which fish to choose. Fish can be categorized into marine and freshwater, and based on their fat content. Sea fish are richer in fat, making them a better source of omega-3 fatty acids. This does not mean that freshwater fish do not contain these nutrients. Fatty acids are the most important nutrient for fish. DHA and EPA are the two omega-3 acids found in fish. Iodine, selenium, magnesium, and vitamin D are other valuable nutrients that occur in fish. Fish protein is complete, as the muscle tissue of fish has a favorable amino acid composition. Therefore, including fish in the diet can compensate for the deficiency of amino acids from plant-based diets.3. Eggs
Eggs are a contentious product due to the presence of cholesterol in the yolk. However, they are becoming increasingly popular due to the presence of other constituents. The yolk contains lecithin and omega-3 fatty acids, which aid in the reduction of cholesterol levels. Egg protein comprises a standard set of amino acids. All exogenous amino acids, those that the human body does not produce but are necessary for its functioning, are present in egg protein. The yolk serves as a source of triglycerides, phospholipids, and vitamins A, D, E, and K.4. Fruits and vegetables
Fruits and vegetables form the foundation of the pyramid of healthy nutrition. They are a source of valuable vitamins and minerals, as well as fiber. However, when selecting fruits and vegetables, we should be guided by seasonality. Fruits and vegetables that do not grow in a specific climate zone at a certain time of the year should be excluded from our food list, as they are grown using chemicals that accumulate in plants. Therefore, in winter in Poland it is best to avoid eating tomatoes, cucumbers or radishes.5. Fruits and vegetables
Fruits and vegetables form a crucial component of daily meals. They supply the body with essential vitamins, minerals, and fiber. Regular consumption is recommended, however, due to varying levels of simple sugars in fruits, one should be mindful of the type and quantity of products consumed. Chemical contamination of plants adheres to the same rules as for vegetables - strawberries should only be eaten in the summer.
