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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 only a few calories. They are therefore also ideal for a healthy breakfast or as a snack in between. © hitdelight/Imago 
2 / 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 daily diet, you can easily achieve this goal. Green vegetables contain a lot of secondary plant substances that protect the cells, have an antibacterial effect, support the immune system and various metabolic processes. © monticello/Imago 
3 / 10Whole grains such as oatmeal are the most important source of fiber in the daily diet. Fiber fills you up, keeps your intestines healthy and also ensures stable blood sugar. The German Society for Nutrition (DGE) therefore recommends eating at least 30 grams of fiber a day. © Shingo Tosha/AFLO/Imago 
4 / 10Leafy greens like spinach, chard, arugula, and lamb’s lettuce are packed with healthy nutrients. Vitamin C, vitamin A, iron, magnesium and folic acid are important for various processes in the body. Whether raw in salads and smoothies or cooked, the green leafy vegetables are a real nutrient guarantor. © Elet/Imago 
5 / 10Apples are one of the favorite fruits of the Germans. But apples are not only delicious, the fruit is also particularly healthy. Valuable ingredients such as vitamins C and E, potassium and calcium can be found in apples. The fiber it contains is also important for healthy digestion. © Westend61/Imago 
6 / 10Monounsaturated and polyunsaturated fatty acids in nuts strengthen the heart and circulation. If you eat a handful of nuts every day, you strengthen your body from the inside. Nuts also contain protein, fiber and numerous minerals. Walnuts in particular are suitable as a healthy snack due to the omega-3 fatty acids they contain. © Tanya Yatsenko/ Imago 
7 / 10Legumes such as lentils, beans or peas should end up on the plate regularly. You should eat around 50 grams of the protein-rich foods per week – ideally every day. Because lentils and co. are true nutritional wonders. Legumes are full of vegetable proteins and minerals such as iron, potassium, magnesium and zinc. © Larissa Veronesi/Imago 
8 / 10No meal should be without high-quality vegetable oils. Although oils from olives or nuts are not exactly low in calories, the vegetable oils have a particularly positive effect on the body. Unsaturated fatty acids protect against cardiovascular diseases. © Juan Alberto Ruiz/Imago 
9 / 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 as well as teeth and bones. © Westend61/Imago 
10 / 10Fermented foods are particularly important for healthy digestion. They promote intestinal health and 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
2023-06-05 12:19:19
Nutrient-rich foods such as fruit and vegetables are not only tasty. They are also extremely healthy.
A balanced diet provides the body with all the important nutrients it needs to stay vital and fit. 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, you also have to eat a variety of foods. Ideally, you should eat ten foods every day.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editorial team cannot answer individual questions about clinical pictures.
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