You’re most likely used to seeing these items on store shelves but may not be sure how to add them into your daily meals. Luckily, Mangia offers healthy options for breakfast, lunch, and dinner with fresh ingredients like the ones listed below! So, what are those special food items that can keep you feeling and looking fabulous?

1. Celery

Thanks to vitamins A, E, C, celery is considered a powerful antioxidant that protects the cell walls from damage and destruction. It also helps maintain optimal blood lipid levels by protecting against blood clots. 

One experiment showed that vegetable leaf extract significantly reduced blood glucose levels in people with prediabetes. This is especially important for the elderly because they often develop type 2 diabetes mellitus or have impaired glucose tolerance. Additionally, celery improves sperm quality in men. As a result, the ability to conceive increases, which often decreases with age.

2. Avocado

100 g of avocado contains 6.7 g of fiber, which is 26% of the daily value. If you eat this fruit regularly, you can avoid constipation and improve the composition of the intestinal microflora. 

Avocados are also rich in monounsaturated fatty acids, which help maintain heart health, protect against metabolic syndrome, and lower harmful cholesterol levels in the blood. This means that the risk of developing age-related changes in the cardiovascular system decreases.

3. Green Tea

Thanks to antioxidant substances such as polyphenols and catechins, green tea has an anti-tumor effect. Therefore, it’s recommended for the prevention of breast, lung, esophagus, stomach, liver, and prostate cancer. Drinking a cup every day can also help you lose weight or prevent obesity.

Catechins and polyphenols are anti-inflammatory. In old age, this effect is necessary to prevent the development of arthritis, autoimmune diseases, and other chronic inflammatory pathologies.

4. Pomegranate

Pomegranates are believed to have antioxidant and anti-inflammatory properties thanks to polyphenols. Therefore, pomegranate is beneficial for inflammatory bowel disease, rheumatoid arthritis, cardiovascular and metabolic disorders. And in experiments on animals, it has been proven that if you drink the juice from this fruit, blood pressure decreases.

5. Watermelon

Scientists conducted a study in which overweight postmenopausal women ate a cup of watermelon puree daily for six weeks. It turned out that this helps to reduce the risk of developing vascular atherosclerosis, and therefore, cardiovascular pathologies that shorten life.

6. Spinach

Spinach contains antioxidants, vitamins A and C, which protect cells and genes from free radical damage. Therefore, spinach is believed to have anti-cancer effects as well as help lower blood sugar and lipids. This plant also stimulates the synthesis of the hormones of satiety and thus reduces appetite. Due to the listed properties, the risk of obesity, metabolic syndrome, and pathologies of the cardiovascular system characteristic of an aging organism is reduced.

7. Blueberries

Blueberries carry biologically active components that are useful for the prevention of cancer, pathologies of the cardiovascular system, Alzheimer’s disease. Blueberries also help improve memory in the elderly. One small study found that drinking blueberry juice daily for 12 weeks significantly increased learning and memorization of words.

8. Eggs

They contain substances that stimulate cell growth, suppress inflammation, have antibacterial and antiviral properties. Retinol can prevent the development of eye pathologies, and phospholipids protect the cardiovascular system and help lower cholesterol and blood pressure.

9. Cold-Pressed Olive Oil

It prevents diseases of the heart and blood vessels thanks to polyphenols and vitamin E. Extra virgin olive oil contains mono- and polyunsaturated fatty acids. Therefore, the product can be used to prevent atherosclerosis, blood clots, and colorectal cancer.

10. Carrots

100 g of carrots contain 276% of the daily value of vitamin A. It helps to maintain healthy vision, strengthen immunity, improve the function of the heart, kidneys, and lungs, reducing the risk of cancer. And omega-6 fatty acids are essential for maintaining normal blood lipid composition.

In addition, the root vegetable contains a lot of fiber, which is a probiotic necessary for the reproduction of intestinal microflora and the prevention of constipation. But don’t get carried away; high doses of vitamin A are toxic. Therefore, eat no more than 50 grams of carrots per day.