List of useful products. Alexandra Kardash - 100 Healthiest Foods 100 Healthiest Foods

“Let food be your medicine, and not medicine be your food,” said Hippocrates 2,500 years ago. But this is true even today.

Have you ever wondered how many foods are in your daily diet? Ten? Twenty? Nutritionists believe that if you eat the same foods all the time, then most likely you are missing important nutrients. You can get the necessary set of vitamins, trace elements and minerals only from a long list of products. These are vegetables, herbs, fruits and berries, meat and fish, nuts, dairy products, legumes and cereals.

Together with healthy eating ideologist Olga Malysheva, the author of the popular site Salatshop.ru, we selected the 100 most useful products which we recommend including in your diet. Some of them are familiar to you, but you may not have thought about their beneficial properties, and you might not know about some products or not pay attention to them. It is important that at the same time they are all affordable and can be found in any store.

Strawberries and blueberries, cashews and pecans, fish and seafood, arugula and mint, ginger and chocolate - 100 not only healthy, but also very tasty foods.

book chips

• 100 products that Olga Malysheva, a nutritionist and nutrition specialist, helped to select.
• All about their beneficial properties, how to choose and cook them.
• Product compatibility table
• Recipes for a healthy diet, with which you can apply the knowledge gained in practice.

Why did we decide to publish this book?

This book will help you think about what you eat, why and how it works in your body. The answers to these questions will be the next step on the path to health and well-being.

The ratio of proteins, fats and carbohydrates in your diet should be 1:1:4 . Imagine a plate divided into three identical parts. Two of them should be occupied by carbohydrates, and the third should be divided equally between proteins and fats.

A person eats about 60 tons of food throughout his life.

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

strawberries Vitamin A, vitamin C, vitamin K, beta-carotene, folic acid and potassium. Antitumor, antiviral, antibacterial.

Millet Magnesium, potassium, phosphorus, vitamin B3. Gluten-free grains are easily digestible. Lots of fiber. Highly alkaline, low allergenic product.

Salmon Calcium, selenium, vitamin D, vitamin E, omega-3 polyunsaturated fatty acids. Rich source of fats beneficial for hormonal status, skin, immune system, bones and teeth.

Apple Calcium, magnesium, phosphorus, vitamin C, beta-carotene, pectin. Astringent, tonic. Improves digestion, stimulates intestinal microflora lowers cholesterol. Helps remove toxins.

Cabbage Calcium, magnesium, potassium, phosphorus, beta-carotene, folic acid, vitamin C, vitamin E, vitamin K, iodine. When consumed raw, it helps to eliminate toxins from the stomach and small intestine, improves digestion. Increases immunity, promotes the destruction of viruses and bacteria. Antitumor, antioxidant. The perfect product.

Melon Calcium, magnesium, potassium, phosphorus, vitamin C, beta-carotene. Excellent cleanser, contains a lot of water. For greater benefit, it is advisable to eat separately.

Pine nuts Magnesium, potassium, zinc, B vitamins. High in protein and polyunsaturated fatty acids. A good substitute for meat for vegetarians.

Potato Potassium, vitamin B3, folic acid, vitamin C. Potato juice perfectly cleans, good for the liver and muscles, rich in energy.
Orange Calcium, potassium, beta-carotene, folic acid, vitamin C. Stimulates, tones, cleanses. Internal antiseptic. Improves peristalsis.

Beans Calcium, magnesium, phosphorus, potassium, folic acid, protein. Contains a lot of fiber, cleanses the digestive tract. Stimulates beneficial microflora, removes excess cholesterol.

Kiwi Magnesium, phosphorus, potassium, vitamin C. Removes excess sodium. An excellent source of digestive enzymes.

Turkish peas (chickpeas) Calcium, magnesium, phosphorus, potassium, zinc, manganese, beta-carotene. Lots of folic acid. An excellent source of vegetable proteins. Supports kidney function. Cleanses the digestive tract.

Rice (brown) Calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, vitamin B3, vitamin B5, vitamin B6, folic acid. Calms the nerves, relieves depression. Lots of energy. Rice water relieves colic in children and relieves diarrhea.

Spinach Beta-carotene, folic acid, potassium, iron, vitamin B6, vitamin C, calcium, magnesium. Antitumor. Regulates pressure. Stimulates the immune system. Useful for bone tissue. The perfect product.

Avocado Iron, copper, phosphorus, potassium, beta-carotene, folic acid, vitamin B3, vitamin B5, vitamin K. A lot of vitamin E. Regulates acid-base balance. Easily digested, good for blood, prevents anemia. The perfect product.

Beet 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 gallbladder.

oats Calcium, magnesium, iron, phosphorus, manganese, vitamin B5, folic acid, silicon. High fiber content, mild laxative. Stimulates digestion. Antioxidant. Benefits for bones and connective tissue.

Pumpkin Calcium, magnesium, phosphorus, potassium, beta-carotene, vitamin C. Highly alkaline product, eliminates acidosis bone marrow, liver and blood. Seeds have anthelmintic action.

Tomato Calcium, magnesium, phosphorus, beta-carotene, folic acid, vitamin C. Contains more than 90% water. Antiseptic, alkaline. Raw tomatoes reduce inflammation in the liver. In large quantities, it can interfere with the adsorption of calcium.

Tofu - (bean curd) Iron, amino acids, potassium, calcium, magnesium, vitamin A, vitamin K. An ideal source of vegetable protein. It normalizes hormonal balance, has an antitumor effect, lowers cholesterol levels.

Asparagus Phosphorus, potassium, folic acid, beta-carotene, vitamin C, vitamin K. Contains asparagine, stimulates the kidneys. Mild laxative, antibacterial effect. Caution: contains purine - contraindicated in gout.

Nettle Potassium, iron, vitamin C, beta-carotene. Diuretic, neutralizes toxins, anti-inflammatory effect. Nettle tea is useful for gout and arthritis.

Raspberries Calcium, magnesium, phosphorus, potassium, vitamin B3, vitamin C. Facilitates the elimination of mucus, sputum, toxins. Useful for the female genitourinary system. Relieves menstrual cramps. Raspberry leaf relieves nausea during pregnancy.

Chicken meat Vitamin A, vitamin B3, vitamin B6, vitamin K, sodium, potassium, magnesium. Helps thin mucus in colds. Mild antibiotic.

Herring Omega-3 and omega-6 polyunsaturated fatty acids, calcium, phosphorus. Perfectly cleanses the blood, has a beneficial effect on the cardiovascular system.

Ginger Calcium, magnesium, phosphorus, potassium.
Anti-spasmodic, prevent nausea, improve blood circulation. Eases menstrual cramps. Promotes recovery after diseases. The perfect product.

Banana Potassium, tryptophan, vitamin C, beta-carotene, vitamin K, vitamin B6. Improves sleep. Mild laxative. Antifungal action, antibiotic of natural origin. Contains pectin with anti-ulcer effect, lowers cholesterol, removes toxic metals.

Rye Calcium, iron, magnesium, phosphorus, potassium, zinc, magnesium, vitamin E. Rich in energy. Cleanses and restores arteries, has a beneficial effect on the liver, digestive system.

Soya beans Calcium, iron, phosphorus, beta-carotene, amino acids, vitamin B3, vitamin C, omega-3 polyunsaturated fatty acids, protein. Contains essential amino acids - a complete vegetarian food. A powerful phytoestrogen that helps prevent breast and ovarian cancer. A source of lecithin that prevents the formation of cholesterol. The perfect product. Soy milk is recommended to replace cow's milk.

Walnuts Calcium, iron, magnesium, phosphorus, zinc, potassium, folic acid, vitamin C, vitamin E. Strengthen the kidneys and lungs, improve digestion and metabolism.

Apricot Copper, calcium, magnesium, potassium, folic acid, vitamin C, beta-carotene, boron, iron. Laxative, strong antioxidant, natural sweetener.

Watercress Calcium, magnesium, phosphorus, potassium, vitamin C, beta-carotene. Diuretic, dissolves kidney and bladder stones. Perfectly cleanses the blood and removes phlegm. High iodine content. Stimulates the activity of the thyroid gland.

Guava seeds Calcium, magnesium, phosphorus, potassium, zinc. Laxative, cleanses the intestines. Reduces self-poisoning of the body in case of constipation and infections caused by bacteria and fungi.
Oysters A lot of zinc. Vitamin A, vitamin B12, vitamin C, iron. Improve the activity of the cardiovascular, immune and reproductive systems.

Quinoa Calcium, iron, magnesium, phosphorus, potassium, vitamin B3. Easily digested. Does not contain gluten. A lot of lysine, which has an antiviral effect. The calcium content is higher than in milk. Stimulates milk production during breastfeeding. Ideal vegetable protein.

Seaweed(kelp, karagen, etc.) Calcium, iron, potassium. Exceptionally rich in these minerals, extremely beneficial for the cardiovascular and nervous systems. Remove toxins, improve digestion. Ideal product for vegetarians.

Turnip Calcium, magnesium, phosphorus, potassium, folic acid and vitamin C. When eaten raw, improves digestion and cleans teeth. Alkaline, cleanses the body. In case of digestive disorders, it can contribute to gas formation. Removes toxins from the blood.

Barley Potassium, magnesium, phosphorus, calcium, zinc, manganese, B vitamins, folic acid. It has a beneficial effect on the digestive tract and liver, promotes the healing of stomach ulcers, and lowers cholesterol levels.

Artichoke Calcium, magnesium, phosphorus, potassium, sodium, folic acid, beta-carotene, vitamin B3, vitamin C,
vitamin K. Diuretic, promotes digestion. Contains inulin, which stimulates the intestinal microflora. Supports and cleanses the liver, promotes the outflow of bile, lowers cholesterol levels.

Coconut Magnesium, potassium, phosphorus, zinc, folic acid and vitamin C. Regulates thyroid function.
Game (partridge, quail, pheasant, duck) Selenium, a complete set of B vitamins, iron, zinc. High-energy product: stimulates the regenerative function of the body, strengthens the immune system.

Mackerel Calcium, selenium, vitamin E, omega-3 polyunsaturated fatty acids. Strengthens the cardiovascular and immune systems, maintains hormonal balance.

Tuna Selenium, omega-3 polyunsaturated fatty acids, vitamin B12, vitamin B3. Useful for the skin, maintains hormonal balance, cardiovascular system.

Almond Calcium, magnesium, phosphorus, potassium, zinc, folic acid, vitamin B2, vitamin B3, vitamin E. Alkalinizing product, good source of protein, contains leatrile (antitumor effect). A good nutrient for underweight people.

Brussels sprouts Calcium, magnesium, iron, phosphorus, potassium, beta-carotene, vitamin B3, vitamin B6, vitamin C, vitamin E, folic acid. Antioxidant, antitumor, antiviral and antibacterial properties. Supports pancreatic function. Contains indoles that protect against breast and rectal cancer.

Cauliflower Calcium, magnesium, folic acid, potassium, boron, beta-carotene, vitamin C. Promotes blood purification. Eliminates bleeding from the gums, dysfunction of the kidneys and bladder, useful for hypertension, constipation. Antitumor activity, antioxidant.

Spirulina Phosphorus, potassium, sodium, vitamin B3, gamma-linoleic acid, beta-carotene. Nutrient-rich seaweed available as a white powder. Can be added to soups and vegetable juices. Easily digestible, ideal protein. It has a beneficial effect on cellular regeneration, has a rejuvenating effect, protects the kidneys from damaging effects medicines. Antitumor, antifungal and antibacterial activity.

Sweet potato (yam) Calcium, magnesium, potassium, folic acid, vitamin C, vitamin E, phosphorus, beta-carotene Easily digested, extremely nutritious. Relieves inflammation in the digestive tract, has an antiulcer effect. It binds to heavy metals and removes them from the body.

Radish Calcium, magnesium, potassium, phosphorus, beta-carotene, folic acid, vitamin C. Expectorant action, dissolves excess mucus or phlegm. Clears the sinuses, helps with sore throats. Promotes the production of digestive enzymes, especially when consumed with starches.

Pear Calcium, magnesium, phosphorus, potassium, beta-carotene, folic acid. A lot of iodine. Diuretic effect, good for the thyroid gland. Contains pectin, which improves peristalsis and promotes the elimination of toxins.

Carrot Calcium, magnesium, potassium, phosphorus, beta-carotene. Binds and removes toxins, has a beneficial effect on the kidneys, liver and digestive tract. It has antibacterial and antiviral action.

Corn Iron, magnesium, potassium, zinc, vitamin B3. Extremely beneficial for the brain and nervous system. Helps get rid of eczema. Antitumor properties. Rich source of essential fatty acids.

Alfalfa Calcium, magnesium, potassium, manganese, sodium. Tonic, anti-inflammatory properties, removes toxins, increases sexual activity. An ideal food product, however, it is contraindicated in systemic lupus erythematosus and other autoimmune diseases.

Prunes Calcium, phosphorus, potassium, beta-carotene, iron, folic acid. Laxative, contains oxalic acid. Good for blood, brain and nervous system. Helps lower cholesterol levels.
Sesame seeds Calcium, iron, magnesium, zinc, vitamin E, folic acid, phosphorus, potassium, copper, omega-3 and omega-6 polyunsaturated fatty acids. Strengthens the heart and cardiovascular system, has a beneficial effect on the nervous system. Contains lignans, which are antioxidants. Suppress the absorption of cholesterol from food.

Blueberry Vitamin C, beta-carotene. Laxative, cleanses the blood, improves blood circulation, improves vision, antioxidant.

Celery root Calcium, magnesium, potassium, vitamin C. Diuretic action, removes stones, is useful for arthritis, has a beneficial effect on the nervous and lymphatic systems.

Chicken eggs Calcium, iron, manganese, zinc, B vitamins. Great protein. Good for bones and joints, stimulate the immune system.

figs Calcium, phosphorus, potassium, beta-carotene, vitamin C. Laxative, restorative, increases energy. Improves peristalsis, removes toxins. One of the richest sources of vegetable calcium.

palm stems(core) Beta-carotene, vitamin E. Antibacterial action, improve skin, hormonal system. It is advisable to consume it raw (in jars), since toxic substances are released during cooking.

Parsley Vitamin C, iron, calcium, sodium. Removes toxins, tones, freshens breath. Purifies the blood, prevents thrombosis, promotes the removal of stones from the urinary system.

Sunflower seeds Vitamin A, vitamin B, vitamin D, vitamin E, vitamin K, calcium, iron, potassium, phosphorus, zinc, manganese, magnesium, omega-3 and omega-6 polyunsaturated fatty acids. The content of useful nutrients is superior to meat, eggs and cheese. Contains pectin, which promotes the removal of toxins and heavy metals. Improve vision and sensitivity to light. Perfect product.

Buckwheat Phosphorus, beta-carotene, vitamin C, calcium, magnesium, phosphorus, potassium, zinc, manganese, folic acid, essential amino acids. An excellent source of vegetable protein. Strengthens the walls of capillaries. Removes sludge. Contains eight essential amino acids, which is very beneficial for the intestines. Should not be used in case of cancer or allergic skin diseases.

Eggplant Calcium, phosphorus, beta-carotene, folic acid. It cleanses the blood, helps prevent strokes and bleeding, protects the walls of arteries from the effects of cholesterol.

Fennel Calcium, magnesium, phosphorus, sodium, folic acid, vitamin C, potassium. Lots of phytoestrogens. Antispasmodic, relieves intestinal colic and pain in the stomach. Useful for menopause. Promotes the breakdown of fats, prevents obesity.

Mango A lot of beta-carotene, vitamin C. Good for the kidneys, fights acidity, improves digestion. Good blood cleanser.
Lentils Calcium, magnesium, phosphorus. High content of potassium, zinc and folic acid. A good source of minerals for almost all organs of the body. Neutralizes the acid that accumulates in the muscles.

Mushrooms Calcium, iron, magnesium, vitamin B3, vitamin B5, folic acid, zinc. They thin the blood, lower cholesterol levels. Support the immune system. Shiitake mushrooms have antitumor activity.

Peas and green peas (dry/shelled) Calcium, magnesium, phosphorus, B vitamins, folic acid, potassium, zinc, iron. Good source of vegetable protein. Tones the stomach, improves liver function.

Olives Calcium, iron, beta-carotene. Easily digestible. Useful for the liver and gallbladder, increase the secretion of bile. Improve peristalsis.

Pepper Potassium, beta-carotene, folic acid, vitamin B, vitamin C. Antibacterial, tonic effect. It normalizes blood pressure, improves blood circulation and peristalsis, stimulates the formation of saliva and gastric juice.

Yam Calcium, magnesium, phosphorus, vitamin C, potassium, folic acid. Useful for arthritis, antispasmodic, tonic, diuretic. It binds to heavy metals, facilitating their removal. Useful for symptoms of PMS (premenstrual syndrome) and menopause.

Yogurt Calcium, vitamin D. Good for the intestines, restores beneficial intestinal microflora. Calming action. Consume only live yogurt, which contains acidophilus bacteria.

Garlic Calcium, phosphorus, potassium, vitamin C. Antiseptic, antibacterial and antiviral effect, prevents thrombosis. Reduces cholesterol. Antibiotic of natural origin. The perfect product.

cashew nuts Calcium, magnesium, iron, zinc, folic acid. Tone up, have a beneficial effect on the teeth and gums.
Cherry Calcium, phosphorus, vitamin C. Antispasmodic, reduces headache. Cherry juice has a healing effect on gout. Natural antiseptic.

Dates Calcium, iron, beta-carotene, vitamin B3. Healing effect in diarrhea and dysentery. Beneficial effect on the respiratory system.

Leek Potassium, vitamin K, calcium, folic acid, vitamin A. Removes toxins, increases urination. Removes uric acid for gout.

Licorice rhizome Magnesium, iron, calcium, phosphorus, manganese, vitamin B3, vitamin C. Useful for thyroid function. Diuretic, laxative action. Cleans teeth and mouth. It has antiviral activity against the herpes virus and HIV. Promotes digestion, improves liver function.

Parsnip Potassium, phosphorus, folic acid, calcium, magnesium. Diuretic, good for kidneys and spleen. Removes toxins, improves peristalsis.

Canadian rice Iodine, selenium, vitamin E, tryptophan (amino acid), potassium. Excellent source of vegetable protein.
Blackberry Calcium, magnesium, potassium, phosphorus, beta-carotene, vitamin C. Tones, cleanses the blood. Diarrhea remedy.

leafy celery Beta-carotene, folic acid, vitamin B3, sodium. Contains coumarins with antitumor activity. Reduces pressure, facilitates the course of migraines. Improves digestion. Prevents fermentation. Useful for arthritis, prevents the deposition of calcium.

Grapefruit Calcium, magnesium, potassium, vitamin C. Contains salicylic acid, useful for the treatment of arthritis. Beneficial effect on the cardiovascular system. Purifies the blood. Useful for allergies, diseases of the throat and mouth.

Flax-seed Omega-3 and omega-6 polyunsaturated fatty acids, potassium, magnesium, calcium, phosphorus, iron, vitamin B3, vitamin E. Eliminates constipation and flatulence, promotes the removal of toxins from the intestines. Useful for asthma. Improves blood. Anti-inflammatory and anti-cancer activity. The perfect product.

lemon/lime Potassium, vitamin C. Astringent, powerful antiseptic, helps with colds, coughs, sore throats. Dissolves gallstones. Antitumor activity.

Wheat Calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, vitamin B3, vitamin B5, vitamin B6, folic acid. Natural grains (not passed chemical and machining) stimulate the liver and promote the removal of toxins.

Cucumber Potassium, beta-carotene. Diuretic, laxative action. Dissolves uric acid, which contributes to the formation of stones in the kidneys and gallbladder. Regulates pressure.

lettuce green Beta-carotene, magnesium, potassium, folic acid. Antispasmodic. Contains silicon, necessary for bones, joints, arteries and connective tissue.

Mash (golden beans) Calcium, magnesium, iron, phosphorus, potassium, zinc, vitamin B3, vitamin B5, folic acid. Perfectly cleanses the blood, useful for the cardiovascular system, removes toxins.

Peach Calcium, magnesium, phosphorus, vitamin C, potassium, beta-carotene, folic acid. Diuretic, laxative and alkalizing action, easy to digest. Cleanses the kidneys and urinary tract.

Molasses (black molasses) Calcium, magnesium, phosphorus, potassium, manganese, B vitamins. The calcium content is higher than in milk. Use sparingly.

Okra (edible hibiscus) Calcium, magnesium, phosphorus, folic acid, vitamin B3, potassium, beta-carotene. Beneficial effect on the gastrointestinal tract. Useful for IBS* (*irritable bowel syndrome), flatulence.

pumpkin seed Calcium, iron, magnesium, zinc, B vitamins, omega-3 polyunsaturated fatty acids, phosphorus, potassium. Excellent support for prostate function. Promotes the removal of worms. Lots of omega-3 polyunsaturated fatty acids (do not fry, otherwise the nutritional value disappears).

Cranberry Potassium, beta-carotene, vitamin C. Useful for the respiratory system. Promotes the destruction of bacteria and viruses in the kidneys, bladder and urinary tract.

Black pepper Calcium, magnesium, potassium, manganese, phosphorus. Stimulates digestion, exhibits antioxidant and antibacterial properties.

Hello dear reader! I am glad to welcome you to the vastness of our business magazine.

Recently, my colleagues and I thought about the question of what is the most popular product in Russia. I think every thinker sooner or later comes up with this question. Personally, he began to torment me from the moment we decided to launch our online store, but that's another story.

Usually one question causes a series of subsequent ones, so today there will be not only the top-selling goods in Russia, Ukraine and the CIS - we will also consider with you:

1. trending goods in online sales;
2. what is in demand on bulletin boards (www.avito.ru);
3. top 10 purchased goods worldwide;
4. What's on this moment bought by a Slavic brother in China (using the resource ru.aliexpress.com).

Purpose of this article- general development, expansion of consciousness. You will learn how to analyze the demand for a product and its seasonality using publicly available Internet tools, and most importantly, you will be able to show off your new knowledge to your comrades. Let's start!

The best-selling product in Russia and Ukraine

This information is unlikely to help you find a niche for your store, but at least it is interesting. You have a minute to think for yourself which product is the best-selling in Russia.

And no, the answer is not food, not cigarettes, and not even alcohol, but we buy it almost every time we go shopping to the store or to the market. In general, the purchase of this product occurs on the machine. Guessed?

So, the title of the best-selling product in Russia is the usual plastic bag. Even on such a seemingly insignificant product, you can make millions of rubles.

The world has already begun to realize that polyethylene products cause great harm to the environment. environment. The problem is that polyethylene does not decompose for a long time, and this leads to the death of 1 million birds, 100,000 marine mammals and a huge number of schools of fish. In the US and Europe, plastic bags began to be abandoned.

What to look for when choosing a product for sale?

If you are interested in a product for sale, you should go the other way. You should not look for the most popular product that is bought by the population in “cars”. First of all, we need to look at the prospects and profitability - our product must also be ready for adverse conditions, since economic crises are not uncommon now.

The list of the most purchased goods in Russia includes the following:

• small household appliances;
• electrical goods;
• sanitary goods;
• everyday tools;
• household chemicals;
• clothing and footwear;
• childen's goods;
• other goods of daily use.

Let's go through the list of the most popular products:

• meat (beef, pork, chicken, turkey);
• semi-finished products;
• chicken eggs;
• frozen seafood (fish);
• vegetable and butter;
• cow's milk;
• flour and pasta;
• sugar and salt;
• Black tea;
• cereals (buckwheat, rice, millet, oats);
• vegetables (potatoes, carrots, onions, cabbage);
• apples, bananas.

Some have more demand, some less. How to decide?

1. Focus on your interest and think about what is closer to your heart.
2. Everything is known in comparison: in order to make a choice in favor of a particular product, analysis is needed (this will be discussed in a separate article).

It is beyond the scope of the article, so we will consider this problem in more detail another time. And now we will begin to rank the most purchased goods by Russians on the Internet. Go!

Top best-selling products on the Internet in 2017

The Internet is a large and interesting market, for three reasons:

1. now the Internet coverage in Russia is about 74%, while there is a constant growth;
2. the share of users of the older age group is also increasing;
3. mobile Internet audience rushes at space speed (30-40% of people access our site from smartphones or tablets).

70% of all Russian Internet users have logged in at least once since mobile device- a year ago, for example, this value was 56%.

What is the reason for such a rapid growth of the Internet? Along with it, the demand for goods and services is increasing, and this is what we need. Next, we'll look at:

1. the most demanded and popular goods in online stores;
2. the most trendy and popular products on one-pagers for today.

1. Search for a product in demand for an online store

In an attempt to keep track of the most popular and popular products in online stores that are best bought by the population in 2016, we came up with the following top 10 list.

1. Small household appliances today are the leader in online sales. The low price and compact dimensions make this product almost ideal (but this product is not suitable for sale in your online store).
2. Perfumes and cosmetics .
3. Mobile devices.
4. Laptops and tablets.
5. Internet gifts and toys.
6. Licensed software.
7. Clothing and footwear.
8. Books. Surprisingly, paper books are still popular. It would seem that they are expensive, besides, there are many sites where you can download literature of interest in electronic form for free. However, this does not prevent paper books from being sold.
9. Booking tickets online. You can't imagine how many planes are in the air right now (whenever you have a free moment, go to flightradar24.com - this will expand the boundaries of your consciousness).
10. Large home appliances.

Most of the listed products will not work if you are going to open an online store from scratch. Problems and breakdowns can arise with equipment, and in order to earn normally, you need to order in bulk. It is unrealistic to compete with big players who take goods in bulk and sell them at a price typical for ordinary stores.

2. One-pager: what is it and why is it needed?

One-pager, landing page, landing page, landing page - these are all synonyms.

There is such a category as wow-goods (in Russian wow = wow) - goods of impulse demand. Have you ever walked past a store or kiosk, saw an advertisement for a product on TV or the Internet, and you immediately wanted to buy it, although before that you didn’t even know it existed? It is highly likely that this was a product from this category. TV stores also often sell wow goods. Here are some examples:

• effortless slimming belt;
• simulators that pump muscles without your participation;
• all kinds of savers of water, light, fuel, etc.;
• creams to increase something;
• copies of branded watches, iPhones.

Are you familiar with the concept of CPA networks, affiliate marketing and traffic arbitrage? If not, this will be a separate detailed article. In short, a CPA network is an intermediary between a webmaster (a person who works with sites and traffic) and advertisers who have a product. They are ready to pay a commission to the webmaster for promoting and selling the product. CPA networks sell wow products through one-pagers. Remember the phrase that demand creates supply? In the case of these guys, it's the other way around.

Here is one of the many Pater networks - //m1-shop.ru/. After registration, the offered goods will be available at the link //m1-shop.ru/offers, which you can familiarize yourself with (about 300 offers). I will give 10 of them, which were top at the time of this writing.

So, your attention is presented to the top of the most popular products that are sold through one-pagers in large volumes.

1. Mask from black dots and acne Black Mask.
2. Solar power bank.
3. Army wrist watch Amst.
4. AB Gymnic belt.
5. MAC corrector.
6. Corset Waist Trainer.
7. Mangosteen is a slimming syrup.
8. FishHungry Biting Activator.
9. Spray for hair Ultra Hair System.
10. titanium gel.

Some data from Avito - the largest bulletin board in Russia

I tried to find information for 2016, but only came across the official report from two years earlier. Since there is fish for lack of fish and cancer, we will continue to talk about 2014. However, the information is interesting and useful, so there will be something to think about.

Conducting a study, Avito analysts found that site users were stingy with 34.4 billion rubles in product categories such as:

• personal items;
• goods for home and garden;
• hobbies and recreation;
• Appliances;
• goods for pets.

A third of the turnover was taken over by the categories “Personal belongings” and “Products for home and summer cottages” (6.5 and 5.5 billion rubles, respectively). Funny thing: Compared to the previous year, sales in these categories grew almost equally - by 38.6% and 38.3%.

And the best-selling category of goods was "Consumer Electronics": laptops, computers, video and photo cameras, smartphones and other gadgets were sold on Avito for 15.2 billion rubles. The amount is not small, but if compared with the previous year, the growth is only 13.2%.

3.5 billion rubles were spent on Hobby and Leisure, an increase of 47.4%. And they did not spare money on pets and spent 4.7 billion rubles: the annual growth was as much as 82%.

• fan;
• netbook;
• swimsuit;
• smartphone;
• prom dress;
• tent;
• Yorkshire Terrier;
• video card;

From this list, we can conclude that the demand is strongly influenced by the season.

How to analyze the seasonality of a product?

If you are reading this article because you are going to open an online store or start a business, it is important not to miscalculate the seasonality of the product.

Let's look at a product that is at the beginning of the top on Avito - a fan.

To analyze seasonality and demand, we will use the well-known service https://wordstat.yandex.ru/. It is designed to evaluate the user interest that can be applied to the product we have selected. Before starting work, you must register / log in to the service. If you don't want captcha popping up all the time, it's better to immediately disable adblock or its equivalent.

Next, we select the region that interests us (in my case, I look at data for Russia, Ukraine and other CIS countries). Next, in a special field, I enter the query “buy a fan”, as it more accurately reflects the intention of users than just “fan”.

The service shows that for the last month there were 236,554 impressions for this query (wow, not bad!). It can be concluded that the product is in demand. And I'll check the seasonality of this product! I just did a search for "By words", now I'll switch the checkbox to "Query History" and see what happens. The graph shows that in 2016 the demand for fans increased by 2 times compared to last year (apparently this year is VERY hot). Thus, if you bought fans and started selling them in the winter, most likely nothing would come of it. Therefore, never buy a product without testing the demand!

Of course, the example I gave is obvious - it is clear that it is hot in summer, and the demand for fans will be greater than in the cold season. However, not all products are so obvious. It is also better to look for such niches where the chart is just starting to rise - it is better to prepare for the season in advance.

Rating of the most popular goods from China

It is difficult to determine the sales leader of the Chinese market, because it buys anything and in huge quantities. Have you ever ordered something from China? Personally, I ordered a watch, a scale, an e-book case, a bag, a UV lamp, and all sorts of other things. If anyone does not know, here are 2 sites where the bulk of the population of Russia, Ukraine and the CIS orders goods from China:

1. Aliexpress is more designed for retail purchase - here you can easily order goods in one copy. However, sometimes it is more profitable to buy goods in a regular online store than here.
2. Alibaba is a large wholesaler: prices for goods are much cheaper, but you have to order in bulk. Often the delivery of goods is several times more expensive than its cost.

1. mobile phones;
2. clothing and footwear, including copies of world brands;
3. laptops and tablets;
4. Appliances;
5. computer components and accessories;
6. goods for sports and recreation;
7. bed dress;
8. furniture;
9. electrical goods;
10. equipment and machines.

Of course, the data does not reflect reality 100%, but the truth is somewhere nearby.

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How well do we know the products we choose for our menu? Have we deservedly forgotten what we rarely eat? The list of “100 most useful foods”, first published in Russia, will help to understand the advantages and special qualities of food. We chose from it a well-known and affordable food that helps to lose weight.

The book “100 Healthiest Foods” (Mann, Ivanov and Ferber 2015), written by Alexandra Kardash with the support of a publicist, blogger and healthy eating ideologist Olga Malysheva, consists of six main sections that sort food by type (“Vegetables and greens”, “Grains and legumes, etc.) and an appendix containing healthy food recipes and a food pairing table. Having collected an interesting dossier on each of the 100 declared products, the authors took care to explain to readers not only what, but also why you need to eat.

Slimming products are of interest to everyone who follows their menu and tries to improve their figure or maintain the achieved shape. Food that can help in this, the authors of the "list of benefits" labeled "Weight Loss" and explained exactly how this "superpower" works for each specific product.

What is true and what is fiction in the stories about the effect of the squash diet and the benefits of blueberry jam for the waist? Now let's figure it out!

Zucchini and pattison

Squash and zucchini, including its well-known variety of zucchini, are record holders for low: only 15 kcal per 100 g of vegetable. Therefore, the squash diet perfectly eliminates the hated extra pounds, while at the same time fully nourishing the body. The fact is that more than 90% of these cultures consist of structured water, which is perfectly absorbed by the human body. In addition, zucchini and squash have the effect of rapid saturation, thereby reducing the consumption of more high-calorie foods. No matter how paradoxical it may sound, but with a high water content, zucchini helps to remove excess water from the body.

Firstly, this is due to the action of potassium, which is rich in zucchini. And secondly, dietary fibers that are part of the vegetable are involved in the adsorption of excess water. So for puffiness or kidney problems, try the right diuretic - zucchini.

The squash diet is good for the digestive tract. Zucchini pulp is easily digestible and does not cause stomach irritation at the same time. Thanks to these properties, zucchini and patisson are especially good for the elderly.

However, here you need to know the measure. With some serious diseases of the kidneys and stomach, it is worth limiting the use of zucchini, and in acute forms of intestinal diseases, the use of squash, which contains a lot of coarse fibers, should be reduced.

Zucchini and squash contain a significant amount of vitamin C, which is an important antioxidant that protects the body from the damaging effects of free radicals, and in addition, plays a decisive role in the production of collagen, which is necessary for the health of the connective tissues of the skin, bones and cartilage. Consuming once a day a dish of zucchini or squash provides the body with daily rate this substance.

How to choose

When choosing zucchini, give preference to small, up to 25 cm long, slightly unripe, firm fruits with intact elastic skin. With patisson, the situation is somewhat more complicated: the “correct” vegetable cannot be determined either by shape or color. The only clue when buying will be the dried "tail" of the vegetable and the absence of places damaged by rot. Choose smaller patissons, because in an overripe vegetable the flesh is tough, with a cavity inside.

How to cook

Zucchini and squash are grilled and steamed, baked and stuffed. Raw, they can be added to vegetable salads. To fully reveal the taste of zucchini and patissons, it is better to cook them in the style of Mediterranean cuisine: in combination with tomatoes, onions, garlic and fresh basil. It is not necessary to peel these vegetables - it contains the largest amount of micro and macro elements and vitamins. Along with the peel, you should save the seeds, thereby providing yourself with an additional source of fat, protein and vitamin E.

Pumpkin

With a pumpkin, as well as with many other vegetables, the natives of America, the Indians, introduced the Europeans. In North America, pumpkin pie is still an integral part of the Thanksgiving holiday table. Types of pumpkin are divided into summer (zucchini, squash, krukneki) and winter (large-fruited pumpkin, nutmeg, mixed and some varieties of ordinary pumpkin).

In Russia, three types of pumpkins are most common - large-fruited, nutmeg and hard-barked. Their fruits are not only tasty, but also very nutritious, they do not lose their properties even after heat treatment. The bright orange color of the pulp indicates that the pumpkin is rich in beta-carotene, a precursor of vitamin A, which fights cancer, heart and respiratory diseases. Rich in fiber and low in calories, pumpkin is one of the valuable dietary products: it is not only recommended for a number of diseases, but also used in the fight against excess weight.

Benefits include a reduced risk of heart disease and cancer. Pumpkin contains a number of vitamins: A, E, C, K, and even vitamin T (carnitine).

Any vitamin supplement intended for men has pumpkin seed extract on the ingredient list. The fact is that pumpkin seeds contain beta-sitosterol, which helps in the treatment of benign prostatic hyperplasia, and also lowers blood cholesterol levels. Pumpkin seeds are rich in minerals, especially magnesium, potassium and phosphorus.

How to choose a pumpkin

When choosing a pumpkin, you should give preference to a fruit with a smooth, intact skin without spots. It is worth paying attention to the tail: it should be a little dried up. The weight of the fruit can also be added to the set of pumpkin quality features. If the pumpkin is heavy, then its flesh has not yet become overripe and has not become flabby. If possible, pay attention to the color of the pulp: it should be rich orange. In such a pumpkin, the most beta-carotene.

How to cook pumpkin

The baked pumpkin most fully reveals its taste and aroma compared to those boiled in water or steamed. Pumpkin is used to make soups, fillings for pies, side dishes and even desserts, and juice is obtained from it. Pumpkin seeds can be added fresh or dried to salads and vegetable stews, as well as used as one of the ingredients of a dry breakfast.

Eggplant

We are used to thinking that eggplant is a purple vegetable, although in fact it is not necessarily purple at all, and besides, it is not a vegetable at all from a scientific point of view. Purple, red, white, yellow, green and even striped, these berries from the nightshade family have come a long way to be on our table.

The characteristic purple color of eggplants is due to the presence of the powerful antioxidant nasunin in them. Nasunin regulates the iron content in the body, which means it reduces the likelihood of heart disease and cancer. In addition, this substance protects against damage to brain cells, helping to maintain mental clarity for many years.

Rich in potassium, eggplants normalize water-salt metabolism, remove excess fluid and toxins from the body, which means they are useful for pregnant women prone to swelling. Eating eggplant improves heart muscle function and lowers cholesterol levels. Eggplants are low-calorie (only 35 kcal per 100 g), so they are often included in the diet when fighting overweight.

It is also interesting that eating eggplants makes it easier to quit smoking: the vitamin PP (so-called nicotinic acid) contained in these vegetables facilitates nicotine starvation.

In eggplant, combined with a small amount of simple carbohydrates, they help lower blood sugar levels and improve bowel function. However, it should be remembered that coarse fiber fibers are contraindicated for people with serious digestive problems.

How to choose eggplant

Overripe eggplants contain solanine, which makes them not only useless, but even harmful. Therefore, the choice of fruits should be given special attention. An indicator of the maturity of an eggplant is by no means its size, but the stalk and skin. A fresh green stalk and a shiny smooth skin without yellowish-brown spots indicate the "youth" of the fruit. Press down on the eggplant with your finger: if the hole quickly leveled off, then the fruit is ready for consumption.

How to cook eggplant

Most cookbooks are full of recipes for fried eggplant. We advise you to refrain from this method of preparation, as eggplant absorbs a huge amount of oil when fried. It is much better to bake or stew them, cook on the grill, boil in water or steam. To get rid of bitterness, salt the chopped blueberry half an hour before cooking, and then rinse thoroughly. But the skin of the fruit should not be cut off: it is in it that most of the useful substances are concentrated.

Blueberries and blueberries

Blueberries and blueberries are two sister berries that are not only similar in appearance, but also have similar qualities, combining excellent taste with many medicinal properties. Blueberry usually smaller, with black-burgundy flesh, grows in sparse spruce forests and grass, blueberry it is larger, grows mainly on peat bogs, and its flesh is greenish in color.

The dark blue color of blueberries and bilberries is due to the presence of a large amount of anthocyanins in them - substances that reduce blood cholesterol levels and strengthen blood vessels. Anthocyanins also have anti-cancer properties, which allows blueberries and bilberries to effectively fight cancer.

In terms of the amount of anthocyanins, blueberries are twice as superior to blueberries. In turn, blueberries are ahead of blueberries in terms of manganese content. Both berries contain other antioxidants as well. Blueberries are especially rich in vitamin C, blueberries are rich in flavonoids (they are credited with miraculous effects on our eyesight). Flavonoids improve the condition of the vascular wall of the retina, but, unfortunately, cannot restore lost vision. Therefore, blueberries can only be used for the prevention of eye diseases, but not for their treatment.

The undoubted advantages of berries include low calorie content and low: when eating blueberries or blueberries, the blood sugar level rises slowly and there is no sharp increase in appetite. Thanks to these properties, blueberries and blueberries are an excellent product for people suffering from diabetes or obesity. But there are also restrictions in the use of blueberries. It contains a large amount of vitamin K, which promotes blood clotting, so the berry increases the risk of blood clots in people whose blood is too thick.

How to choose blueberries and blueberries

Both blueberries and bilberries should be selected exclusively for appearance. The most important sign of the freshness of berries is a whitish coating on them. If blueberries and blueberries are sold already packaged, then to determine the freshness of the product, it is enough to shake the container: the berries should not stick together, and there should be no moisture on the bottom of the dish.

How to cook blueberries and blueberries

Blueberries and blueberries are among those foods that should be consumed exclusively fresh. To stock up on berries for future use, you can freeze them - while preserving all the substances valuable to health. Blueberry jam, contrary to popular belief, is no healthier than any other: when berries are ground with sugar and then stored, only a little pectin remains from all their benefits.

Fish and seafood

There are not many foods in the world that are rich in easily digestible protein, which also includes essential amino acids. These products include fish and other seafood, in which these substances are contained in excess.

According to nutritionists, two portions of fish per week provide the human body necessary quantity proteins. What kind of fish is worthy of entering our diet in order to bring maximum benefit to the body?

As a rule, compared to meat, fish and seafood contain less fat and calories, so you can eat them without fear of extra pounds. So, these products are an ideal component of a diet for weight loss. In addition, fish favorably differs from meat in its low content of connective tissue, which is mainly represented by collagen, which easily turns into soluble gelatin (very useful for our bones and joints). Therefore, it is much easier and more fully absorbed. So, if beef protein is digested by the human body in five hours, then it will take only two hours to digest fish protein.

The percentage of proteins in fish directly depends on its type. The most protein-rich salmon, tuna, salmon, trout, beluga. Another argument in favor of the regular consumption of fish and seafood is the content of essential amino acids in their proteins. The human body cannot synthesize such amino acids on its own, therefore it is important to constantly supply it with the necessary amount of these substances for the normal functioning of all organs and systems.

Equally noteworthy is the fat contained in fish, which mainly consists of healthy mono- and polyunsaturated fatty acids that help reduce the risk of cardiovascular disease and reduce weight. Most of these acids in fatty red fish. Fish oil is also useful for improving memory, as it provides good nutrition brain cells. So, when eating fish and seafood at least twice a week, the risk of developing Alzheimer's disease is reduced by 60%. The use of fish oil is also extremely important for pregnant women: omega-3 fatty acids are a kind of building material for the brain of an unborn child.

All types of fish, both sea and river, are rich in trace elements: magnesium, fluorine, selenium, copper, zinc. In large quantities, marine fish contains calcium, which is necessary for bones, and iodine, which is required for the normal functioning of the thyroid gland. Red fish and some seafood (shrimp, oysters) are rich in iron, and a high content of phosphorus is characteristic of all fish and seafood without exception.

By eating high-quality fresh fish, you are guaranteed to get a large amount of vitamins A, E, group B, in particular, vitamin B12, which is necessary for the nervous system, and the liver of many fish is a rich source of vitamin D, which, in combination with calcium, promotes the formation and strengthening of bone tissue.

Eating fish regularly improves metabolism, strengthens the immune system, reduces the risk of cancer, and helps our skin cells retain moisture and maintain a healthy appearance. The benefits of fish are also invaluable for people suffering from diabetes.

Caution should be taken with fish and seafood for people prone to allergic reactions. In addition, many large predatory fish (for example, tuna, beluga, hake) accumulate huge amounts of toxic mercury in their tissues with age, which is especially dangerous for pregnant women, as it can cause serious abnormalities in the development of the fetus. Therefore, preference should be given to small and medium-sized non-predatory fish.

How to choose fish and seafood

When buying live fish, you can be sure of its freshness. If you still buy a frozen product, ask the sellers for dry-frozen fish, without ice. Try to avoid buying frozen fish fillets. Of course, this product will significantly save your time in the kitchen, but it is very difficult to determine its freshness, and often unscrupulous manufacturers fillet exactly the fish that has already begun to deteriorate. The fact is that in fresh fish the meat is quite dense, and it is not easy to separate it from the bones.

The free separation of the pulp from the bones is the first sign of a "smell" fish. Therefore, it is best to choose whole fish carcasses, with bright red and clean gills, clear and transparent eyes, smooth, shiny and tight-fitting scales (sea fish should not have mucus on the scales). A sharp to unpleasant "fishy" smell or "aroma" of ammonia should alert you.

When choosing squid, give preference to unpeeled specimens with grayish-white meat: pink meat and lack of skin indicate that the mollusk has undergone processing. When buying mussels and oysters, pay attention to their doors: open doors indicate that the seafood is no longer the first freshness. A sign of the high quality of shrimp is their uniform pink (boiled) or gray (raw) color. In the "correct" boiled-frozen shrimp, the tail is folded into a ring. Avoid shrimp with black spots on their heads, but shrimp with green or brown heads are not to be feared.

How to cook fish and seafood

Regardless of the method of preparation, you can reduce the peculiar smell of fish by sprinkling it with lemon juice. According to scientific research, boiled and baked fish have the highest dietary properties. When cooking, it is better to pour fresh fish with hot water, and frozen - with a decoction of herbs and spices.

When cooking seafood, the main thing is not to overexpose them on fire. Seafood, with the exception of octopuses and cuttlefish, only needs a few minutes of heat treatment. Otherwise, their meat will become tough, "rubber". Seafood can be boiled in water with spices or in white wine, and stewed in milk sauce.

Among modern people, there is an increasing desire to lead a healthy lifestyle. It is inextricably linked with the right, healthy eating. The requirements for the food that appears on our table have become higher.

Everyone who wants to prolong youth, who thinks about their health, is always wondering - what is the most useful product in the world?

Your attention is presented to the top of the most useful products in the world.

The healthiest food in the world is the avocado. Avocado contains a huge amount of Vitamin B, antioxidants, fatty acids. Due to this, this fruit successfully prevents atherosclerosis, cancer. Avocado reduces, improves the functioning of the heart and nervous system, affects the formation of red blood cells. Lutein, which is part of the avocado, has a beneficial effect on vision. In addition, this fruit is useful for the immune system, improves body tone.

The second place is surely occupied by broccoli. It is the undisputed leader in the content of Vitamin C and protein. Eating this vegetable improves eyesight and has a beneficial effect on the skin due to beta-carotenes. Methanin works with the digestive system to prevent ulcers and other diseases. The high content of fiber, which cleanses the entire body, contributes to the removal of toxins. Broccoli proteins contain very important amino acids. Broccoli is especially valued for its folic acid content. This biological material is vital for children preschool age and women, especially those who plan to become mothers in the near future. Folic acid is destroyed by heat treatment, so broccoli is best eaten raw or steamed.

The top healthy food continues with ordinary white cabbage. It has non-volume deposits of Vitamin B, C, K, U, fiber, protein and minerals. Cabbage is great for helping digestion and fighting stomach ulcers. White cabbage recommended for overweight people, because it perfectly removes cholesterol. Cabbage prevents the development of atherosclerosis. The vegetable is well suited for patients, because it contains an extremely small amount of sugar and starch. Fiber in the composition of cabbage has a beneficial effect on the functioning of the intestines, prevents hemorrhoids and constipation. White cabbage is especially useful raw, sauerkraut or stewed.

Spinach. This recently popular low-calorie product contains a huge amount of carbohydrates, proteins, fatty acids, Vitamins B, C, PP, A, E, K, fiber. Spinach is one of the healthiest plants in the world. The usefulness of the product is explained by its ability to destroy toxins, improve metabolism, help the functioning of the nervous and circulatory systems, prevent oncology, and have a positive effect on vision. Spinach is completely absorbed by the body and retains its qualities with relatively mild heat treatment.

Carrot. Such carrots, which are familiar to all of us, meanwhile, have a completely unique chemical composition. It contains such useful materials for humans as essential oils, carotene, magnesium, iodine, iron. Carrots have always been indispensable in diets, the treatment of beriberi, intestinal pathologies, metabolic disorders, in the treatment of tumors, and anemia. Eating carrots strengthens the nervous system and is a good diuretic. Fresh carrots are recommended, but you can also boil a little.

The healthiest foods in the world are apricots. This guest from the south contains pectins, tannins, starch and organic acids, which are hard at work fighting cholesterol, toxins and heavy metals. In addition, this fruit contains huge deposits of Vitamin A, C, B, which strengthen the immune system, prevent oncology, improve the skin, and have a beneficial effect on the cardiovascular system. Apricot improves metabolism, which is why it is very good for diets and unloading days and also strengthens the nerves.

Celery. The stems and roots of this fruit are a source of protein, minerals and organic acids that slow down the aging of the body and help the nervous system work. Essential oils of celery contribute to the production of gastric juice. This fruit is very useful for diabetics and the elderly, because it helps to normalize the water-salt balance, helps in the fight against arthritis, rheumatism, and gout. Celery is also a food that has wound healing, anti-inflammatory, antiseptic properties.

Blueberries, strawberries and cranberries. These delicious berries contain a lot of organic acids, antioxidants, tannins. Blueberries are very useful for vision, they improve bowel function and relieve constipation. Strawberries are a storehouse of vitamins, have a beneficial effect on the digestive system, and are recommended for anemia and atherosclerosis. Cranberries will help with viral hepatitis, cystitis, hypertension, polio, rheumatism and diabetes.

Grape. It contains as many as one hundred and fifty very important compounds for human health. Among them are vitamins and minerals, tannins and essential oils, carbolic acid. Grapes will help in the fight against diseases such as arthritis, oncology, anemia.

Citrus. These southern fruits are excellent sources of Vitamin C, essential oils and antioxidants, pectins and organic acids. Citrus fruits lower cholesterol, improve immunity and metabolism, have a beneficial effect on the functioning of the heart and blood circulation.

Apples - no one will argue about their taste and benefits . They contain acids that the body needs to resist harmful bacteria. The main benefit of apples is in a positive effect on the digestive and cardiovascular systems. Quercetin, one of the components of the apple, fights cancer. Just one apple a day is enough to fulfill the recommendations of doctors and improve your well-being;

Onions - a savior from many diseases . The usefulness of foods like onions is undeniable. It helps to improve the functioning of the liver, thyroid gland, as well as the cardiovascular system, improves immunity and fights colds. Onion is one of the few that retains its beneficial qualities when exposed to high temperatures. The phytocides included in its composition kill harmful bacteria and microorganisms;

Garlic- normalizes microflora, fights colds and infections, lowers cholesterol. Although during heat treatment, garlic does not retain almost all beneficial features, it is better to set aside time, and at least sometimes eat fresh garlic;

Greenery- this group includes dill and parsley, lettuce, sorrel, arugula, plantain and nettle. How can even one table do without it. we have been aware of the vitamins contained in greens since childhood. But it is worth paying attention to easily digestible amino acids. In addition, greens are fiber that cleanses the entire digestive tract;

Asparagus- a vegetable that cleanses the body. It nourishes the brain, promotes the removal of toxins;

Kiwi- boasts a rich composition of vitamins. It is recommended for hypertensive patients, people with vascular diseases and overweight;

Pepper. It is spicy and sweet. Hot peppers improves metabolism, so it is often included in a weight loss diet. Capsacin, in its composition, improves the functioning of the stomach, preventing the growth of harmful bacteria. Sweet peppers are high in not only vitamin C, but also luteolin. Even in small doses, it prevents development, takes care of the cardiovascular system;

Oatmeal- a storehouse of vitamins, trace elements and proteins. Oatmeal has a beneficial effect on digestion, lowers blood pressure;

Strawberry- berry, rich in iron, zinc and many vitamins. Promotes heart function, good vision, immunity;

brown algae - a product from the depths of the sea, which is a leader in the supply of iodine and calcium to the human body;

Orange- a fruit rich in vitamin C, as well as pectins, which kill "bad" cholesterol in our body;

Grapefruit- a fruit rich in Vitamin C and antioxidants, frees the body from free radicals, prevents oncology and cardiovascular diseases;

nuts- a source of vitamins and minerals, increase potency, improve heart function, vision, reduce the likelihood of diabetes. Nuts are very convenient to include in your diet as a snack;

Beans- legume, which has a rejuvenating effect, contains a huge amount of protein, potassium, fiber. She is a real gift for the cardiovascular system, gastrointestinal tract;

Fish and seafood - a storehouse of unsaturated fatty acids, which are so useful for our body. Fish reduces the likelihood of ischemia, lowers cholesterol;

Milk and dairy products - a source of calcium that strengthens our bones, hair and nails. And if experts recommend whole milk only to children and pregnant women, then fermented milk products are useful without exception to everyone, because they normalize the work of the gastrointestinal tract;

Buckwheat- a source of iron and many other important trace elements. Buckwheat will strengthen the immune system, improve blood composition, enrich the body with useful substances;
The list of healthy foods continues green tea- a savior at the risk of strokes, and problems with immunity. Naturally, you should choose only high-quality tea, which does not contain chemical additives;

Linseed oil o - the leader in the content of such useful substances as unsaturated fatty acids, namely Omega 3 and Omega 6;

Honey is a great natural sugar substitute. Honey perfectly helps not only with colds, but also for our cardiovascular system;

Quinoa- grain, a source of protein, removes cholesterol and fats, is a "slow carbohydrate";

Beet- a unique vegetable, because it contains many very rare nutrients. Beetroot increases potency, is useful for good brain function and blood circulation;

brown rice - a source of fiber, helps the work of the gastrointestinal tract, cardiovascular system, reduces the percentage of oncology and urolithiasis;

Artichoke- a vegetable rich in fiber and Vitamin C. Artichokes are a gift for your digestive tract;

Watermelon- delicious berries containing lycopene, which prevents the development of oncology and cardiovascular diseases. And yet, in the composition of watermelons, there is practically no fat;

Bananas is a natural antidepressant. Contain Vitamins A, B6, C, have laxative properties;
Healthy food rating completes olives- both green and black olives are a storehouse of elements useful to the human body, such as Vitamin E and iron. Don't forget about olive oil good quality, which also has all these properties.

Take care of yourself, smile more often and!