Photo by Bruno Cervera

The must have food of a healthy gourmet

15th May 2018 I by Katja Krause

Nuts and Almonds

Eating a handful of nuts daily protected against cardiovascular disease or cancer. Almonds contain particularly many unsaturated fatty acids and minerals and are particularly suitable for weight loss. It consists of 19% protein, protects against diabetes and too high a cholesterol level. Macadamia nuts contain a high proportion of polyunsaturated fatty acids, which is healthy. Also many minerals, vitamins and souls. Hazelnuts have a positive effect on your nerve functions and your memory and promote digestion. Cashew nuts support the formation of blood cells. They also reduce high blood pressure, protect vision and help to lose weight. Walnuts are particularly rich in healthy omega-3 and omega-6 fatty acids and contain many antioxidants, potassium, zinc and numerous vitamins. Pecans support various metabolic functions, are healthy for teeth and bones. They have a positive effect on muscles and nerves and detoxify the body.



Fish are very good sources of protein, B-vitamins and minerals, as well as iodine and potassium. Unlike other fish, salmon and mackerel have a high proportion of healthy fish oils. They also provide important vitamin D. Fish oils are rich in omega-3 and omega-6 fatty acids that promote your health. They stimulate the growth of nerve cells and reduce the risk of heart disease and high blood pressure.



Besides energy in the form of sugar, fruit provides important nutrients and is an indispensable component of any balanced diet. It is best to eat many different kinds of fruit every day. Since some of the health-promoting substances are lost during cooking, it is best to eat fruit raw. Ripe fruit is a major source of vitamins. Citrus fruits, kiwis and strawberries give you the necessary amount of vitamin C, which is important for the formation of connective tissue. Cherries and grapes are rich in folic acid, which is important for your cell division. Apricots and quinces provide potassium and apple phosphorus. Bananas and berries Magnesium. The more intense the colour of the fruit, the higher the probability that it is rich in certain compounds with antioxidant effects. For example, red strawberries.



Vegetables consist mainly of water and are low in calories. It also contains important vitamins, minerals and dietary fibres. Kale and many dark green vegetables slow down the development of the eye disease glaucoma. Tomatoes, carrots and kale contain many dietary fibres that promote digestion and are important for our intestinal flora. It is best to enjoy vegetables as fresh as possible several times a day. Storage reduces the content of nutrients and vitamins.



Grain is rich in fiber, carbohydrates, calcium and vitamins. Unlike other cereals, oats are particularly nutritious. It is considered to be the most nutritionally valuable grain. It has a high protein content of almost 12%. Also potassium, magnesium, iron, calcium, zinc and phosphorus. Also important B vitamins and vitamin E. Oats provide energy and hardly strain the stomach. The indigestible dietary fibres protect the stomach and intestinal mucosa.


Herbs and Spices

Spices are usually rich in so-called „secondary plant substances“. Herbs contain many health-promoting compounds. Oregano, dill, bay leaves and rosemary contain a high concentration of phenomena that protect your genetic material. The fidelity contained in mint, tarragon, nutmeg and juniper berries prevents cell damage that can lead to cancer.



Soy products are good for the skin. Certain substances in soy are anti-inflammatory and protect your DNA. If you eat soy for a long time, you also do hair care. Your hair looks healthier and stronger. Your nails also benefit from soy. They are smoother and less brittle. Soy is an excellent source of protein.


Raw Cocoa

Raw cocoa is rich in nutrients, protects the cells with antioxidants, strengthens the nerves and gives us feelings of happiness. The abundance of ingredients and effects make the powder a superfood with superpower. Cocoa contains magnesium, iron, calcium, antioxidants and unsaturated fatty acids. Raw cocoa comes from raw cocoa beans. The cocoa powder is produced by cold pressing unroasted beans. Raw cocoa makes you happy and helps you lose weight.



For decades the hen's egg was outlawed as harmful to health. But there was never a scientific basis for this limit. Recent studies show that the fear of cholesterol in food is unfounded. They are even recommended as part of a healthy diet: They contain many micronutrients, vitamins (D, B, K), minerals and iodine. Its high protein content supports saturation and thus the egg even helps in losing weight. The nutrients are found both in the egg yolk and in the egg white, the greater part of which can be found in the egg yolk. The lecithin also contained in the egg not only protects the liver and colon mucosa, improves concentration and memory, strengthens the nerves and helps with stress.


Culinary Oils

The healthiest oils include olive oil, linseed oil, coconut oil, walnut oil and hemp oil. olive oil Olive oil is very rich in vitamins E and K and has a high content of unsaturated fatty acids. The special feature of olive oil is the concentration of secondary plant substances such as polyphenols. Sunflower oil has little saturated fatty acids, a lot of vitamin E, it is cheap and eats in moderation healthy. Linseed oil is one of the healthiest oils you can use in your kitchen. Linseed oil has very high omega 3 and omega 6 fatty acid values, which are in a very good ratio to each other. Walnut oil also has a very high content of omega 3 and omega 6 and is also rich in vitamins. Coconut oil contains several healthy secondary plant substances, minerals and of course considerable amounts of vitamin E.



Read Next


Swap your email address and get my unique recipe for delicious and healthy concentration balls as a thank for.


Learn more about the newsletter or get more information about your data in my privacy policy.