One of the most basic requirements of a healthy life is exercise, and exercise is especially important for heart heath. Perhaps one of the most difficult aspects of beginning to exercise is moving away from our old habits and making new ones. Most of us hide behind the “I have no time” excuse, blaming our lack of energy on our busy schedules. Research shows that fatigue and dehydration are the main reasons people do not exercise regularly. On the other hand, people who do exercise must attach importance to proper nutrition, as they require more energy than those who do not. Proper nutrition strengthens your immune system and keeps your energy level high.

Here are 10 miracle foods that will give you energy and help you as you adjust to exercise:

1- Onion and garlic: Onion and garlic are considered stores of remedies and add indispensable flavor to dishes. As required by the nature of our culture, onion is one of the main foods that we consume in almost every meal. Nearly all dishes in Turkish cuisine contain onion and onion offers major health benefits. For example, red onions in particular reduce the risk of heart disease and are rich in polyphenols – powerful antioxidants that reduce the inflammatory effects of the coronary artery. The combination of quercetin, found in onions and garlic, is another secret weapon that helps fight allergies. Especially the nature of garlic as a natural antibiotic increases the body’s natural defenses and protects from hay fever as well.

Although garlic may cause your breath to smell bad, this should not be a reason to avoid eating it. Thanks to the high level of allicin found in garlic, it significantly reduces high blood pressure and, according to research, garlic slows the growth of cancer cells and reduces the risk of lipids in the bloodstream, bad cholesterol levels and heart disease.

2- Cauliflower: In a study conducted by the American Cancer Society, cauliflower was found to be extremely effective in fighting colorectal cancer and bladder cancer. Although we do not traditionally use the leaves of cauliflower in Turkish cooking methods when cooking cauliflower, research has shown that alpha-tocopherol (Vitamin E), caffeic acid, kaempferol, phytic acid and rutin, which are cancer-fighting chemical properties, are found at more concentrated levels in the green leaves of the vegetable. For this reason, you should also eat the green leaves when cooking cauliflower. According to research, aged kasseri cheese (and cheese in similar structure) is rich in Vitamin K2, a vitamin that is known for decelerating the division and proliferation of cancer cells. Eating at least two thin slices of aged kasseri cheese every day is one of the most effective ways to fight cancer.

3- Cheese: Research has also shown that eating two slices of cheese, like aged kasseri, every day reduce the risk of lung and prostate cancer. When it comes to fighting cancer, green tea is a good choice. Its retarding effect on cell division helps in fighting cancer. Having at least two cups of green tea every day will help protect your body against stomach cancer.

4- Peas:Research has shown that peas are rich in potassium, which plays an important role in protecting heart health. Frequently used in Turkish cuisine, peas help speed up metabolism, according to research in recent years.

5- Various types of beans: Beans are a vital part of Turkish cuisine and various kinds can be consumed for health benefits. Widely used in soups, main courses and even in salads, beans which can be found in a variety of colors, have been subject to scientific research as well. Researchers say that by consuming just a half-cup of black beans daily provides 15 percent of your daily iron requirement.According to research, red beans which are commonly used in salads, are a powerful source of antioxidants. While vegetables and fruits containing antioxidants are generally reddish in color, the rate of antioxidants contained in the reddish color increases as the intensity of the redness increases. It has been also found that the white bean, which we consume as the main dish, has a lower glycemic index. Also, all types of beans are known to help boost the metabolism and can help in losing weight.

6-Chickpeas: The research conducted on chickpeas has indicated that more benefits of this legume are coming to light. Rich in vitamins and minerals, chickpeas also contain high amounts of folic acid and Vitamin B, and are extremely beneficial in fighting certain types of cancer. Chickpeas help promote heart health and have a medicinal effect on the heart and the nervous system. Scientists have found that chickpeas can also help people lose weight, by boosting the metabolism.

7-Lentils: Lentils have types that are separated by their colors. Frequently used in Turkish cuisine, lentil is included in numerous hot and cold dishes. Research says that lentil is the richest pulse in terms of protein. (Nine grams of protein in half a glass of lentils.) Lentil is also rich in magnesium and folic acid. It has numerous benefits for the whole body, from heart health to bone health and is also good for muscle pain and cramps. Like all foods with high protein, lentil also helps you lose weight as it gives a feeling of long-time fullness.

8-Yogurt: For a healthy digestive system, you should definitely avoid consuming fatty foods, as excessive fat decelerates and aggravates the digestion system. Researchers recommend yogurt and say that it is necessary to avoid eating margarine and similar oils which contain saturated fat. Olive oil is recommended as a substitute. On the other hand, while probiotics are useful microorganisms found naturally in the human intestine, this beneficial bacteria is also responsible for protecting the body from the effects of malnutrition, antibiotic use and harmful bacteria. Probiotics that also control other beneficial bacteria found in the intestines should be an essential part of your daily diet. What is the most proper probiotic source? Of course yoghurt…

9-Apples: Maintaining a diet that is high in fiber provides invaluable benefits in terms of your digestive healthy. Whole-grain foods and fiber-rich fruits and vegetables are considered absolutely necessary in the daily diet. While people usually consume roughly 15 grams of fiber a day, experts say that we should consume 30 grams of fiber per day. So, in order to close this gap, consider fiber-rich foods like the apple, which is considered the most important fiber-rich food. As fiber helps assist in water retention in the stool, it prevents hardening of the stool and helps with constipation. Apples are very rich in fiber and has a protective effect on oral and dental health.

10-Almonds: Not a day goes by without almonds being added to numerous nutritional lists regarding their health benefits. As research shows that almonds are rich in heart-healthy oil, protein and fiber, the high level of fiber found in almonds brings it to the top of the list of intestine-friendly foods. On the other hand, magnesium is also found in almonds. Magnesium mobilizes the intestines and helps neutralize stomach acid, facilitating the movement of stools through the intestines as well.

Source:  Daily Sabah

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