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We have gathered useful articles about food and good nutrition for your health.
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Legumes contain the greatest amount of protein of all the plants eaten. They allow the body to replenish iron, magnesium, potassium, phosphorus, B and PP vitamins. Including beans in the diet can lower cholesterol and blood sugar levels, increase hemoglobin levels, and strengthen the nervous system.

Phytoestrogens contained in legumes reduce the likelihood of Alzheimer's disease, osteoporosis, baldness. Because of the considerable amount of fiber in legumes, the process of digestion is long enough and flatulence is possible. They have a mild laxative and diuretic effect. Because of the high content of purine compounds are not recommended for use in diseases of the joints.


Mushrooms are rich in protein, vitamins B2, B5, PP, potassium, cobalt. Inclusion of mushrooms in the diet strengthens the nervous and cardiovascular system contributes to strengthening the hair and nails.

The peculiarity of mushrooms is the presence of chitin. This polysaccharide, which is close in structure to cellulose, is long absorbed by the body, and prevents the absorption of other food. Frequent consumption of mushrooms increases the risk of gastritis, pancreatitis and other GI diseases.


Kashi is the most healthy breakfast for both children and adults. It can be used as a side dish or as a separate dish. They are high in protein and complex carbohydrates, which give the necessary energy, as well as vitamins of different groups and minerals.

Inclusion of any porridge in the diet will have a positive effect on the digestive system, enhance immunity, improve metabolism, reduce cholesterol levels.


Cereals are a source of protein, fiber and contain vitamins B, E, PP. They allow the body to get the required amount of minerals: iron, phosphorus, magnesium, potassium. The most useful are cereals that have been minimally processed.

Phytosterols, contained in different cereals, help to remove cholesterol from the body, reduce the likelihood of stroke, atherosclerosis, heart attack, increase immunity. The regular use of cereals improves digestion, cleanses the gastrointestinal tract of toxins, has a positive effect on the cardiovascular and nervous system.


Plant oils contain phytosterols, unsaturated fatty acids Omega-3, 6, 9, lecithin. They allow the body to get the necessary amount of vitamin E, which has antioxidant properties.

Inclusion of vegetable oils of first-pressure in the diet reduces cholesterol levels, which has a positive effect on the cardiovascular system. The use of this product reduces the likelihood of liver disease, tumor formation, increases brain activity. The most useful oils are walnut, caraway, as well as pumpkin and linseed oils.

Dairy products

Milk is rich in vitamins A, D, B2, B12, PP, useful minerals (calcium, selenium, phosphorus, zinc) and contains amino acids the body needs. Protein is easily digestible, so that milk is a must in children's diets.

If the body absorbs lactose well, milk helps to reduce blood pressure. Including dairy products in the diet leads to normalization of metabolism, improving the immune and nervous system. In the case of lactose deficiency, dairy products should be a substitute for whole milk. Microorganisms and fungi contained in dairy products, improve digestion and intestinal microflora.


Flour is one of the most common products in the world. It forms the basis of bread, baking, is part of the recipe of a huge number of dishes. Flour is made from cereals and flax or amaranth grains, thanks to which it is a source of proteins and carbohydrates, vitamins B1, B2, B6, PP, as well as a number of useful minerals (potassium, magnesium, phosphorus, calcium) for the body.

Wheat flour is the most common flour used to bake bread. The lower the grade, the healthier it is for humans. Excessive consumption of bakery products made from high-grade flour can lead to obesity.

Meat products

Natural meat that has not been processed has animal protein (includes a set of amino acids), B vitamins, essential minerals (iron, phosphorus, potassium, magnesium, zinc). Low-fat meat contributes to the immunity, normal hemoglobin values, regulates the nervous system and brain, helps with the growth of muscle and bone tissue.

Meat products that contain a lot of fat and extraneous products (preservatives, flavor enhancers) have almost no useful properties. However, the body can get enough protein from them.


A broad category, including absolutely different products. The main task is to replenish fluids and quench thirst, although some have a different purpose.

Drinks made with fruits, berries, other plants (morses, kvass, etc.) are beneficial, being a source of vitamins of various groups, organic acids, minerals. Alcoholic, energy drinks, sugary carbonated beverages can have a negative effect if consumed continuously. Alcohol leads to liver disease, diminished mental capacity, and leads to cardiovascular system malfunctions.


Vegetables provide vitamins B, C, E, K, P, PP, minerals (potassium, phosphorus, copper, magnesium), beta-carotene. Adding vegetables to the diet improves the cardiovascular system, increases vascular tone, and a vegetable diet promotes weight loss.

Glucosinolates and chlorophyll, contained in most vegetables, help the immune system to resist viruses and bacteria, reduce the chance of cancer. The structure of dietary fiber vegetables stimulates the motor function of the gastrointestinal tract, normalizes the intestinal microflora, helps to get rid of constipation and cleanse the body of toxins and waste.


Nuts allow you to organize a quick and healthy snack during the day. A person can get polyunsaturated acids Omega-3 and alpha-linolenic acid, vitamin e, selenium, magnesium, zinc, amino acids from them.

Inclusion of nuts in the diet can cope with reduced brain activity in older people, prevents the development of atherosclerosis, increases male potency, normalizes the emotional state. Recommended for insomnia, loss of strength, depression. The high caloric content (550-650 kcal/100 g) and a large number of fats can lead to weight gain and digestive problems, so do not eat more than 30 grams of nuts a day.

Condiments and Spices

Used to add flavor and aroma to various dishes. Each type of spice is endowed with special properties. Aromatic herbs are immunomodulatory and help fight inflammation. Hot and spicy spices that contain natural antibiotics allicin and capsoicin help fight viruses and bacteria.

Spices increase the production of gastric juice, improve intestinal peristalsis, nervous and cardiovascular system function. Too many spices and seasonings not only negatively affects the taste of the dish, but can also lead to negative health consequences.

Bee products

Bee products are the source of a full range of vitamins, minerals, amino acids. Glucose dilates and strengthens blood vessels, prevents the formation of cholesterol plaques, has a calming effect on the nervous system.

The consumption of honey and other bee products should not exceed 100 grams per day. Otherwise it reduces the elasticity of the walls of blood vessels, increasing body weight and obesity.

Fish and seafood

Fish contains sufficient protein, vitamins (A, E, D, PP, B12), minerals (phosphorus, copper, potassium, magnesium). Some kinds of fish (salmon, sardines, tuna) contain Omega-3 acids. Sea fish is a source of iodine, which has a positive effect on the hormonal system. Selenium and zinc obtained from seafood are essential elements for male health.

Regular inclusion of fish and seafood in the diet has a positive effect on the brain, nervous system, reduces the likelihood of heart attack and stroke.


Seeds contain a significant amount of protein, fiber, vitamins A, B, E, D, essential minerals (phosphorus, copper, zinc, selenium, etc.).

If you eat seeds constantly, it will lead to an increase in immunity, improve metabolism, the stable operation of all organs and body systems. Lecithin and phytosterols contained in the seeds reduce cholesterol levels and help in the fight against atherosclerosis. The greatest benefit comes from the seeds in their raw form or with minimal processing.


These are calorie-dense foods that contain a lot of carbohydrates. Chocolate candy, cookies, gingerbread can help you quickly cope with hunger and lift your spirits.

The most useful are bitter chocolate, marshmallows, and halva. The excessive sugar content, as well as the use of dyes, flavor enhancers, flavorings has a negative effect on the body, and is especially harmful to children. An excess of sweetness in the diet can lead to diabetes, obesity, gastrointestinal diseases, cardiovascular system.


Juices made from natural fruits and vegetables are a source of organic acids, antioxidants and minerals. Their constant consumption improves metabolism, promotes the purification of toxins and impurities, normalizes blood cholesterol levels.

Consumption of fresh fruits and juices is inadmissible for some diseases. An excess of juices in the diet can have a negative impact on the gastrointestinal tract and liver.

Dried fruits

Dried fruits are a source of organic acids, vitamins E, K, PP, calcium, magnesium. Thanks to their presence in the diet reduces the likelihood of blood clots, normalizes the cardiovascular system, gastrointestinal tract, kidneys, derives harmful cholesterol. Dried fruits contribute to speedy recovery from colds and increase efficiency.

The high caloric content and a significant amount of sugars requires moderate consumption for diabetes and obesity.

Herbs and plants

Most plants have beneficial properties for humans. They are a source of vitamins, minerals, organic acids. Each herb has its own set of beneficial properties. Some help to strengthen the walls of blood vessels, others allow you to improve the immune system and normalize metabolism.

Herbs should be chosen with caution, especially during any illness. Should strictly follow all the requirements of the doctor and do not engage in self-medication.


Fruit is one of the main sources of vitamins, organic acids, pectin and fiber. Enzymes in their composition allow you to speed up your metabolism.

Inclusion of fruit in the daily diet has a positive effect on health, emotional state, allows you to maintain youth and beauty. Because of the high content of sugars in fruits, their excessive use is prohibited for diabetes, obesity.


Tea has been known to man for more than 3,000 years. It is believed that its consumption gives vigor, beauty and longevity, protects against disease. High quality tea leaves brewed correctly stimulate brain activity, improve metabolism, enhance immunity, and prevent urolithiasis and cholesterol plaque formation.

The polyphenols in tea leaves have antitumor, antioxidant and antibacterial properties. Tea is rich in vitamins and mineral salts. It is worth noting that only freshly brewed tea is beneficial. There is a saying in China that yesterday's tea is like snake poison.


Berries are a source of vitamins, organic acids and anthocyanins - special substances with strong antioxidant properties. Including berries in your diet, you can slow down the aging of the body, normalize digestion and metabolism, improve the function of the circulatory system. Berries have been used since ancient times in folk medicine for various diseases, as well as for prevention.

Simple sugars contained in berries are a danger in diabetes and can lead to weight gain.


Eggs provide a significant amount of protein, Omega-3 acids, vitamins B, D, E. Choline contained in this product is necessary for children for brain development, and for the elderly - to maintain brain activity at the necessary level. Lecithin, which is part of the yolk, stabilizes blood cholesterol levels and improves liver function. The presence of eggs in the diet reduces the likelihood of stroke and heart attack, the development of Alzheimer's disease.

Consumption of raw eggs is undesirable because of the possibility of contracting salmonellosis. If you are overweight, the diet excludes the consumption of egg yolk.


The "Miscellaneous" section includes publications not included in any of the previous categories. Here you will find and learn about the benefits of such products as: pickled ginger, potato starch, instant noodles, etc.

Online magazine about food and good nutrition

Almost everyone is faced with the need to eat right one day. Some come to this earlier, others later. It is no coincidence that the words of the famous ancient Greek healer and philosopher Hippocrates "we are what we eat", said in the V century BC, do not lose relevance today. And nutritionists unanimously agree that a healthy, complete diet is the secret of longevity.

Useful columns
Every foodstuff contains a storehouse of certain substances, which influence our organism in different ways. A lot depends on what we eat: our health, immunity and even mood. If you learn how to use information about food correctly, you can greatly improve your health.

This site has 24 headings, each of which deals with a particular product. You will learn everything about it, including:

  • chemical composition, calories;
  • health benefits and drawbacks;
  • storage rules;
  • tips on choosing;
  • delicious recipes for cooking;
  • interesting facts.

Who writes and how do the articles appear on the site?

All articles and publications on the site are written by authors knowledgeable in a particular topic (medicine, dietetics, nutrition, etc.). Before publication, each article is proofread and checked by the editors.

Various authoritative sources (medical journals and books, scientific studies, foreign publications) are used to write articles.

Important: All information on this site is provided for introductory purposes only. Neither the editors nor the authors are responsible for any possible harm caused by the materials.