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We all know the importance of the quality of the products we eat. But how can you not get confused when different publications are periodically published about the benefits and harms of the same product?

Materials on the topic:

The composition of foods, as well as their calorie content, are directly related to the full functioning of the body. There should be enough calories to support the functioning of internal organs – and they work around the clock – and daily activity of a person. Proteins, fats and carbohydrates are the building materials of our body (in a good way) and are responsible for satiation.

Everything we eat is distributed throughout the body. How? And what foods are most beneficial for us?

We wrote in our articles about what and when to eat, depending on your goals:

  • Nutrition for men and women – what’s the difference?
  • Nutrition for people who do not engage in sports and exercise – recommendations
  • Proteins, fats, carbohydrates: role and use in the body’s energy supply
  • Nutrition to maintain physical fitness during exercise: dietary recommendations, menus and individual calculation of daily energy consumption
  • Nutrition for weight loss during exercise – recommendations
  • How do muscles grow, and what is the role of nutrition in this process?
  • Nutrition for muscle growth in men and women – what’s the difference?
  • Nutrition for muscle growth: dietary recommendations

Products containing all the beneficial microelements and vitamins that the body needs

The products listed below contain essential nutrients vital to the human body.

The composition is indicated per 100 grams of product weight.


product Name


Useful Properties




(per 100 g of product)

Selenium, omega-3 polyunsaturated fatty acids, vitamin B12, vitamin B3.

Good for the skin, maintains hormonal balance and the cardiovascular system.

Calcium, selenium, vitamin D, vitamin E, omega-3 polyunsaturated fatty acids.

A rich source of fats that are beneficial for hormonal status, skin, immune system, bones and teeth.

Vegetables, fruits, herbs

product Name


Useful Properties




(per 100 g of product)

Calcium, magnesium, phosphorus, vitamin B3, vitamin B5, beta-carotene, lots of vitamin C and folic acid

Antitumor, antioxidant, colon cleanser, excellent source of fiber, antibiotic, antiviral (sulfur) – stimulates the liver

Calcium, magnesium, potassium, phosphorus, beta-carotene, folic acid, vitamin C, vitamin E, vitamin K, iodine

When consumed raw, it helps remove toxins from the stomach and small intestines, improves digestion; increases immunity, helps destroy viruses and bacteria; antitumor and antioxidant

Beta-carotene, folic acid, potassium, iron, vitamin B6, vitamin C, calcium, magnesium

Antitumor; regulates blood pressure; stimulates the immune system; good for bone tissue

Potassium, beta-carotene, folic acid, vitamin B, vitamin C

Antibacterial, tonic effect; normalizes blood pressure, improves blood circulation and peristalsis, stimulates the formation of saliva and gastric juice

Calcium, phosphorus, beta-carotene, folic acid

Purifies the blood, helps prevent strokes and bleeding, protects artery walls from the effects of cholesterol

Calcium, magnesium, iron, phosphorus, manganese, folic acid, vitamin C

Perfectly cleanses the intestines; removes stones from the kidneys and urinary tract; improves blood, cleanses the liver and gall bladder

Calcium, magnesium, potassium, phosphorus, beta-carotene

Binds and removes toxins, has a beneficial effect on the kidneys, liver and digestive tract; has antibacterial and antiviral effects

Calcium, magnesium, phosphorus, potassium, beta-carotene, folic acid, quercetin

Antiseptic, antispasmodic, antibiotic; reduces spasms in asthma; helps eliminate parasites and remove heavy metal ions

Diuretic, laxative effect; dissolves uric acid, which contributes to the formation of stones in the kidneys and gall bladder; regulates pressure

Calcium, magnesium, phosphorus, potassium, folic acid, protein

Contains a lot of fiber, cleanses the digestive tract; stimulates beneficial microflora, removes excess cholesterol

Calcium, phosphorus, potassium, vitamin C

Antiseptic, antibacterial and antiviral effect, prevents blood clots; reduces cholesterol; naturally occurring antibiotic

Vitamin C, iron, calcium, sodium

Removes toxins, tones, freshens breath; cleanses the blood, prevents blood clots, promotes the removal of stones from the urinary system

Vitamin A, Vitamin C, Vitamin K, Beta Carotene, Folic Acid and Potassium

Antitumor, antiviral, antibacterial

Calcium, magnesium, phosphorus, vitamin C, beta-carotene, pectin

Astringent, tonic; improves digestion, stimulates intestinal microflora, reduces cholesterol; helps remove toxins

Calcium, magnesium, potassium, phosphorus, vitamin C, beta-carotene

Excellent cleanser, contains a lot of water (you can eat it separately)

Calcium, potassium, beta-carotene, folic acid, vitamin C

Stimulates, tones, cleanses; internal antiseptic; improves peristalsis

Iron, copper, phosphorus, potassium, beta-carotene, folic acid, vitamin B3, vitamin B5, vitamin K, lots of vitamin E

Regulates acid-base balance; easy to digest; good for blood, prevents anemia

Calcium, phosphorus, potassium, beta-carotene, iron, folic acid

Laxative, contains oxalic acid; good for the blood, brain and nervous system; Helps lower cholesterol levels

Vitamin C, beta-carotene

Laxative, cleanses the blood, improves blood circulation, improves vision; antioxidant

Calcium, phosphorus, vitamin C

Antispasmodic, reduces headaches; natural antiseptic

Essential Amino Acids

These are amino acids that cannot be synthesized in the body, so their intake into the body with food is necessary.

Eight amino acids are essential for a healthy adult: valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and phenylalanine. Arginine and histidine are also essential for children.

Products with a high content of individual essential amino acids:

  • valine: grains, legumes, meat (pork, beef, lamb, poultry), mushrooms, dairy products (skimmed milk, cream, sour cream, kefir, cottage cheese), peanuts.
  • Isoleucine: almonds, cashews, chicken, chickpeas, eggs, fish, lentils, liver, meat (pork, beef, lamb), rye, most seeds, soy.
  • leucine: meat (pork, beef, lamb, poultry), fish, lentils, nuts, most seeds, chicken, eggs, oats, brown rice.
  • lysine: fish, meat (pork, beef, lamb, poultry), dairy products, wheat, nuts, amaranth.
  • methionine: milk, meat (pork, beef, lamb, poultry), fish, eggs, beans, beans, lentils and soy.
  • threonine: dairy products (non-skimmed milk, cream, sour cream, kefir, cottage cheese), eggs, nuts, beans.
  • tryptophan: legumes, oats, bananas, dried dates, peanuts, sesame seeds, pine nuts, milk, yogurt, cottage cheese, fish, chicken, turkey, animal meat.
  • phenylalanine: legumes, nuts, beef, chicken, fish, eggs, cottage cheese, milk.
  • arginine: pumpkin seeds, pork, beef, peanuts, sesame seeds, yogurt, Swiss cheese.
  • Gistidin: tuna, salmon, pork tenderloin, beef fillet, chicken breasts, soybeans, peanuts, lentils.

Glycemic and insulin indexes

Both indices are very important in building a proper nutrition system.

Glycemic index (GI)

This index is responsible for saturation. The eaten product is processed and its beneficial substances are distributed throughout the body. The index value—high, medium, or low—indicates how filling the food is. Low GI foods fill you better and last longer. A feeling of satiety also occurs after eating white bread, but it quickly passes.

It will come as a big surprise to many that, from a glycemic index (GI) point of view, it is better to eat lard, cod liver (high-calorie foods) or any meat than boiled carrots, corn, white rice and even watermelon. Why? The fact is that the glycemic index originally appeared as a nutrition system designed for diabetics. The bottom line is that any product causes a rise in blood sugar levels and an insulin response (this is the insulin response by which the insulin index is measured). This is vital for diabetics. What does this mean for the average person?

The standard is considered to be 100 units (a piece of white bread), and all calculations are based on it. Product scores of 70 and above are considered high. Average – from 50 to 69. Low – indicators below 49. The index depends on carbohydrates. Low GI foods contain slow carbohydrates, high GI foods contain fast carbohydrates.

But it is worth considering that when this system was developed, the products were taken in their pure form. Those. The researchers monitored sugar levels after consuming this one product, taken in the morning on an empty stomach. But in life we ​​consume foods in different combinations; our diet is not constant. Many factors – fiber, type of fat, the presence of different protein products, their combinations and the way food is processed can lower or increase the GI level. Therefore, do not base your nutrition only on GI indicators.

Insulin Index (II)

The GI index generally speaks about the reaction primarily of carbohydrates (proteins have practically no GI), and the AI ​​comes from nutrition as a whole. These indexes are not about the same thing. For example, milk has a low GI, but causes a strong insulin response.

Products entering the stomach cause the pancreas and the hormones insulin and glucagon to work. These hormones, entering the blood, regulate the carbohydrate and fat balance in the body.

Insulin levels rise and hormones transport nutrients from food to tissues. How much, how much is required. When nutrition exceeds the body’s needs, or an excessive amount of foods with a high GI are eaten, this leads to the fact that insulin begins to be stored – stored in fat.

AI and GI in the table

When calculating AI, all foods containing 240 kcal were taken into account. According to them, the products have the following indicators:

product Name

Glycemic index

Insulin Index

Kcal (per 100 g)

Want to get all the nutrients you need naturally? We offer the best products that contain the 20 most important nutrients.

From vitamin A to zinc
To stay in good shape, your body requires a certain amount of nutrients, from disease-fighting antioxidants to bone-building heavy metals. While you can get many of these nutrients from food supplements, almost all of them are also found in the foods you eat—or should eat—every day. Want to get your vitamins and minerals naturally? Here are the best foods that contain the 20 most important nutrients (and recipes for enjoying them healthily).

Vitamin A
Why you need it: Vitamin A plays a key role in maintaining immunity, in the reproductive process, and it is also very important for vision. Vitamins that include beta-carotene help the retina, cornea, and lining of the eyes function properly. Where to get it: Vitamin A is found in high concentrations in sweet potatoes; Just one medium baked sweet potato contains more than 28 international units (IU) of vitamin A, or 000% of the recommended daily value. Beef liver, spinach, fish, milk, eggs and carrots are also good sources of vitamin A.

Vitamin B6.
What it’s for: Vitamin B6 is an umbrella term for six different compounds that have similar effects on the body. These compounds are essential for digestion of food, and they also increase hemoglobin (part of your red blood cells), stabilize blood sugar levels and produce antibodies that fight disease. Where to get it: Fish, beef liver and poultry are good sources of vitamin B6, but a food rich in this vitamin – good news for vegetarians – is chickpeas or chickpeas. One cup of canned chickpeas contains 1,1 milligrams (mg) of vitamin B6, or 55% of the daily value.

Vitamin V12
Why you need it: Vitamin B12 is essential for a healthy nervous system, the formation of DNA and red blood cells. Prevents anemia, which causes fatigue and weakness. Where to get it: Animal products are the best source of B12. Cooked shellfish have the highest concentration, 84 micrograms (mcg)—1,402% of the DV—in just 3 ounces. (One milligram = 1000 mcg.) Vitamin B12 is also found in beef liver, trout, salmon and tuna and is added to many breakfast cereals.

Vitamin C
What it’s for: Vitamin C is an important antioxidant and is also a necessary ingredient in several key processes in the body, such as protein metabolism and the synthesis of neurotransmitters. Where to get it: Most people think of citrus fruits when they think of vitamin C, but sweet red peppers actually contain more vitamin C than any other food: 95 mg per serving (well ahead of oranges and just edging out orange juice, at 93 mg per serving). Other sources of high amounts of vitamin C include kiwi, broccoli, Brussels sprouts and cantaloupe.

What is it for: Calcium is used by the body for many things. More than 99% of it is necessary for strengthening teeth and bones, and the rest is for blood vessels and muscles, cellular interaction and hormone secretion. Where to get it: Dairy products contain the highest amount of natural calcium; plain low-fat yogurt leads the way, with 415 mg (42% DV) per serving. Dark greens (like kale and bok choy) are another natural source of calcium, which can also be found in fortified fruit juices and cereals.

Vitamin D
What it does: Vitamin D, which our bodies produce when our skin is exposed to sunlight, stimulates calcium absorption and bone growth. It is also important for cell growth, immunity and reducing inflammation. Where to get it: Oily fish, including swordfish, salmon and mackerel, are among the few natural food sources of vitamin D. (Cod liver oil is a leader, with 1,360 IU per tablespoon, and swordfish ranks second at 566 IU, or 142% of the DV.) Most people get vitamin D from foods such as milk, breakfast cereals, yogurt and orange juice.

Vitamin E
What it’s for: Vitamin E is a powerful antioxidant that protects cells from harmful molecules known as free radicals. It is important for immunity, and for the healthy functioning of blood vessels, as well as blood clotting (for example, when you cut yourself). Where to get it: While wheat germ oil contains more vitamin E than any other food (20,3 mg per serving, or 100% of the DV), most people have an easier time getting vitamin E from sunflower seeds (7,4 mg oz., 37% DV) or almonds (6,8 mg oz., 34% DV).

Folate (folic acid)
Why you need it: For pregnant women, folate, a B vitamin, helps prevent birth defects. For the rest, it helps in the development of new tissues and proteins. Where to get it: Folate is found in many foods, including leafy green vegetables, fruits, nuts and dairy products. Beef liver has the highest concentration of this vitamin, but if you don’t like liver, spinach is also high in this vitamin: 131 mcg per half cup (boiled), or 33% of the daily value. Folic acid, a man-made form of folate, is also added to many breads, cereals and cereals.

Iron What is it for?
Proteins in our bodies use this metal to transport oxygen and grow cells. Much of the body’s iron is found in hemoglobin, a protein in red blood cells that carries oxygen to tissues throughout the body. Where to get it: There are two forms of iron in food: heme iron (found in animal foods such as red meat, fish and poultry) and non-heme iron (found in plant foods such as lentils and beans). Chicken liver contains the highest amount of heme iron, 11 mg per serving or 61% of the daily value.

Vitamin K
Vitamin K is an important element in coagulation or blood clotting. Without it, your body won’t be able to stop bleeding when you get hurt or cut. Where to get it: Green leafy vegetables are the best source of this vitamin, also known as phylloquinone. Kale contains the most of this vitamin (1,1 mg per cup), followed by spinach (about 1 mg per cup), then plants like turnips, mustard greens and beet greens.

Lycopene (antioxidant)
This chemical pigment is found in red fruits and vegetables and has antioxidant properties. Some studies show that lycopene protects against a number of diseases, including heart disease and some types of cancer. Where to get it: Tomatoes are the best known source of lycopene and, of course, it is found in products made from tomatoes such as sauces, spreads and purees, containing up to 75 mg of lycopene per cup. Raw, unprocessed tomatoes are not as rich in lycopene; even watermelon contains more lycopene – about 12 mg per slice – than a tomato, which has only 3 mg.

What it’s for: Lysine, also known as L-lysine, is an amino acid that helps the body absorb calcium and form collagen for bones and connective tissues. It also plays an important role in the production of carnitine, a nutrient that helps regulate cholesterol levels. Where to get it: Protein-rich animal foods, especially red meat, are a good source of lysine, as are nuts, legumes and soybeans.

Why you need it: The body uses magnesium in more than 300 biochemical reactions, which include maintaining muscle and nerve function, normalizing the rhythm of the heart and maintaining bone strength. Where to get it: Wheat bran has the highest amount of magnesium per serving (89 mg per quarter cup or 22% of the daily value), but you must consume the unrefined grains to reap the benefits, as when the germ and bran are removed from the wheat (as in white and refined bread), magnesium is also lost. Other great sources of magnesium include almonds, cashews and green vegetables such as spinach.

What it’s for: Niacin, like its fellow B vitamins, is essential for converting food into energy. It also helps the digestive and nervous systems, as well as the skin, function normally. Where to get it: Dry yeast is one of the main sources of niacin, but a more appetizing option is peanuts or peanut butter; One cup of raw peanuts contains 17,6 mg, more than 100% of the daily value. Beef and chicken liver are especially rich in niacin.

Omega-3 fatty acids
What they’re good for: We’re bad at fats, but some types of fats, including omega-3 fatty acids, a type of polyunsaturated fat, are actually very healthy in moderation. Omega-3s are good for the brain and also reduce inflammation. Where to get it: There are two categories of omega-3 fatty acids: alpha-linolenic acid (ALA) is found in plant sources such as vegetable oils, green vegetables, nuts and seeds, while eicosapentaenoic acid (EPA) and docosahexaenoic acid ( DHA) – which belong to the second category – are found in oily fish. One bowl of tuna salad contains about 8,5 grams of polyunsaturated fatty acids.

Why you need it: Potassium is an essential electrolyte needed to control the electrical activity of the heart. It is also used to build proteins and muscles, and convert carbohydrates into energy. Where to get it: One medium baked sweet potato contains about 700 mg of potassium. Tomato paste, beet greens and regular potatoes are also good sources of potassium, as are red meat, chicken and fish. Riboflavin What it’s for: Riboflavin, another B vitamin, is an antioxidant that helps the body fight disease, produce energy and produce red blood cells. Where to get it: Beef liver is the richest source of riboflavin, with about 3 mg of riboflavin per 3 ounces. Don’t like liver? Fortunately, fortified cereals (such as Total or Kellogg’s All-Bran) contain almost as much vitamin.

What it’s for: Selenium is a mineral with antioxidant properties. The body requires small amounts of selenium, but it plays a significant role in the prevention of chronic diseases. It also helps regulate thyroid function and the immune system. Where to get it: Just six to eight Brazil nuts contain 544 mcg of selenium, which is 777% of the daily value. But too much selenium is bad, so stick to another option—canned tuna (68 mg in 3 ounces, or 97% of the daily value)—except in special cases.

What it does: Thiamine, also known as vitamin B1, helps the body convert carbohydrates into energy. In addition, it is very important for maintaining the proper functioning of the brain and nervous system. Where to get it: Dry yeast is the best source of thiamine, as well as riboflavin, 100 grams of yeast contains 11 mg of thiamine. You can get thiamine from other foods, such as pine nuts (1,2 mg per serving) and soybeans (1,1 mg).

What you need it for: Zinc is essential for the immune system (you may see it in cold remedies), and it also plays an important role in the sense of touch and smell. Where to get it: Oysters contain the most zinc of any food (74 mg per serving, or nearly 500% of the daily value), but people are more likely to get zinc from red meat and poultry. For example, three ounces of roast beef contains 7 mg of zinc. Crab is also a good source of zinc.

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