5 foods that cannot be missing from your table

Eating a balanced diet is key to staying healthy and full of energy. But in a world where ultra-processed options dominate supermarkets, knowing which foods to include in our daily diet has become a challenge.

If you've ever wondered what ingredients are that can't be missing from your table, today I'll reveal the five healthiest foods that you should eat frequently. Get your shopping list ready, because these foods will change your life and help you feel better every day.

The power of avocado: the fat your body needs

Avocado is one of the most complete foods in existence. Its richness in healthy fatty acids, especially oleic acid, makes it a perfect ally for heart health.

Unlike other fats, those found in avocados help reduce bad cholesterol (LDL) and increase good cholesterol (HDL), improving blood circulation and reducing the risk of cardiovascular disease.

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In addition, it is an important source of fiber, which contributes to healthy digestion and a prolonged feeling of satiety.

It is also rich in potassium, surpassing even bananas in this mineral essential for muscle function and blood pressure regulation. Its regular consumption benefits the nervous system and contributes to maintaining a balance in body fluids, which prevents fluid retention.

If you want to improve your health with this superfood, you can add it to salads, spread it on whole wheat toast or include it in smoothies to give it a creamy and delicious texture. It is also ideal for preparing sauces such as guacamole or including it in healthy dessert recipes.

Salmon: the star protein for your brain and heart

Salmon is one of the best fish you can eat. Its high content of omega-3 fatty acids makes it a natural protector of the brain and heart.

These essential acids help reduce inflammation, improve cognitive function and prevent cardiovascular disease. They have also been shown to be beneficial for mental health, reducing the risk of depression and improving mood.

It is also a rich source of high-quality proteins, essential for the development and maintenance of muscles.

It also contains vitamin D, which is key to bone health and strengthening the immune system. Vitamin D is essential for calcium absorption, preventing diseases such as osteoporosis and strengthening bones and teeth.

To take full advantage of its benefits, it is recommended to consume it at least twice a week.

Grill it with herbs or bake it with a side of steamed vegetables for a nutritious and delicious meal. If you're looking for variety, you can also incorporate it into sushi, salads or healthy wraps.

The spinach: a natural shield for your body

Spinach is a real nutrient bomb. It is rich in iron, which makes it an ideal food to prevent anemia and improve oxygenation of the body.

They also contain antioxidants such as lutein and zeaxanthin, essential for eye health, reducing the risk of macular degeneration over the years.

In addition, its high fiber content favors digestion and keeps the intestine in optimal condition. Another benefit is its richness in vitamin C and vitamin K, essential for strengthening the immune system and blood clotting.

Vitamin K is key to bone health and plays an important role in preventing fractures.

You can include them in salads, green smoothies or in stir-fries with olive oil and garlic to enhance their flavor and nutritional properties. You can also add them to soups, omelets or mix them with other vegetables to make more nutritious dishes.

Nuts: Little nutritional giants

If there is one snack that you should include in your daily diet, it is walnuts. These nuts are an excellent source of healthy fats, vegetable proteins and antioxidants. Their omega-3 content is ideal for brain function and the reduction of oxidative stress.

Eating nuts regularly has been associated with better mental health and a reduced risk of neurodegenerative diseases such as Alzheimer's.

Walnuts are also rich in magnesium, a key mineral for the proper functioning of muscles and the nervous system.

In addition, they help regulate blood sugar, making them an ally for people at risk of type 2 diabetes. They also promote cardiovascular health, helping to reduce inflammation and regulate blood pressure.

A handful of walnuts a day is enough to reap their benefits. You can add them to yogurt, salads or eat them alone as a healthy snack between meals. They are also an excellent option for preparing homemade cereal bars or mixing them with other nuts and seeds to obtain an energy mix.

Quinoa: the golden grain of healthy eating

Quinoa is a superfood that has gained popularity in recent years, and with good reason. Unlike other grains, it is a complete protein, meaning it contains all the essential amino acids the body needs to function properly.

It is rich in fiber, promoting healthy digestion and preventing blood sugar spikes. In addition, its high content of minerals such as magnesium, iron and phosphorus make it a perfect option to strengthen bones and improve metabolism.

Its low glycemic index makes it an excellent alternative for those looking to control their weight or prevent diabetes.

Its versatility in the kitchen is another plus. You can use it as a base for salads, as an accompaniment to main dishes, or even as a substitute for rice in various recipes. You can also make quinoa burgers, add it to soups, or use it in sweet recipes like healthy cookies and pancakes.

Conclusion: the key is in daily choice

Eating healthy isn't about restrictive diets or fads. It's about making smart choices about what you put on your table every day.

Avocado, salmon, spinach, walnuts and quinoa not only provide individual benefits, but together they form a solid foundation for a healthier, more energetic life.

Including these five foods in your daily diet is not difficult. With small modifications in your eating habits, you can transform your health without giving up the pleasure of eating.

Remember that the key to well-being is consistency and consciously enjoying every bite. Now that you know about these superfoods, are you ready to make a positive change in your diet?

5 foods that cannot be missing from your table