10 foods that your refrigerator should not be missing

Posted in Nutrition and tagged food, nutrition, health

holmes place | smiling couple having lunch

Do you want to increase your energy, lose weight and gain strength? To improve your sexual health and get this feeling of wellness? Whatever your goal, healthy eating is the alpha and omega!

10 foods that your refrigerator should not be missing

Start by filling the refrigerator with tasty and nutrient-rich foods such as the following and you will see a big difference in your energy levels and overall health.


Avocados are rich in not only monounsaturated fatty acids, which help reduce LDL cholesterol and improve circulation, but in vitamin E as well, for shinier and stronger hair and beautiful skin! Use it as a substitute for mayonnaise and for creamy texture in smoothies. It has a high calorific value (320 calories per fruit), but fortunately, it is very filling - just half a day is enough, since you will anyway get the nutritional benefits without extra calories!


The “humble” anchovy is one of the most nutritious fish in the world. It is no coincidence that we encounter it so often in the Mediterranean diet, which has been associated with longevity, but also body maintenance, since this fish is full of nutrients: “good” fat, protein, iron, vitamin D and small amounts calcium. It also contains Omega-3 fat, which is believed to help fight various diseases such as chronic inflammation and depression. 5 fillets have only 40 calories and despite their salinity they will not increase the sodium levels in your body.

Fillet of Beef

When you prefer to eat red meat, filled with protein and iron, the fat-free fillet of beef is low -calorie and at the same time rich in flavor. A portion of 100 grams has 210 calories and only 4 grams of saturated fat - almost 1/3 of the amount recommended by the American College of Cardiology. Before you buy it, make sure it's from organic beef to avoid harmful additives.

Dark chocolate

Dark chocolate has proven to be one of the most beneficial foods. Among the richest in flavonoids that fight cell damage over time and various illnesses, it has been linked, among other things, to blood pressure lowering and memory improvement. But be careful: don’t indulge in more than one or two squares or 100 calories a day and make sure chocolate has at least 70% cocoa content so that it is richer in antioxidants.

Peeled cannabis seeds

They come from the same plant family as the “known” hemp. Their flavor resembles that of nuts and they are nutrient dense, containing 10 grams of high quality protein and 150 calories in three tablespoons. One portion also covers 20% of the required daily iron and zinc intake. Use the seeds in smoothies, salads or your cereal.


As the most common side for hot dog, sauerkraut seems to have no nutritional value. Wrong! Sauerkraut is a fermented product and fermentation products contain probiotics. What does this mean? They increase the levels of “good” gut bacteria naturally, thus improving the digestion and overall health of the gastrointestinal tract. Sauerkraut is also low-calorie but rich in vitamin C that improves the immune system. And if you want something more spicy, replace it with its “cousin”, the Korean kimchi. Caution: research on probiotics of pre-cooked foods has presented mixed results, so in order to get all their benefits, choose raw or homemade sauerkraut.


Juicy, crispy, our grandfather's ideal snack is rich in pectin, a vegetable fiber that increases the feeling of satiety and eliminates craving. Pectin also helps the function of the digestive system and prevents problems such as constipation. An apple has about 90 calories which makes it an ideal snack for late-night cravings or even for boosting your energy before the gym, thanks to its high water content.


The humble egg has been finally accepted as “innocent” and maybe beneficial. With just 80 calories per egg, this food contains excellent quality protein, full of Omega-3 fatty acids and high levels of choline, a nutrient that has been linked to sharp memory and improved vision. And do not be afraid of the yolk, as warnings about its high cholesterol levels seem to be just exaggerations.

Attention: Better choose organic free-range eggs, since studies have shown that they contain higher levels of nutrients such as Omega-3 and vitamins A and E.


Popeye's favourite food, and indeed for good reason, as spinach increases energy levels since it is rich in iron, a component responsible for the transport of oxygen to the cells, as well as a small amount of calcium that is essential for bone health. This leafy vegetable is rich in vitamins A, C and K, as well as minerals such as potash and magnesium. Research has shown that spinach can help eliminate cells that cause prostate cancer. Choose this over the most popular kale, as it has the same nutritional value, more vitamins and minerals but a less bitter taste. And do not worry about calories. Each leaf has only two.


Haven’t you heard it before? Maca is a Peruvian vegetable that is widely used in South American cuisine. But why should you include it in your diet? It is considered aphrodisiac, enhances endurance and reduces anxiety. And while we need more scientific evidence to support these theories, the content of this root in vitamins and minerals makes it worth a place in your refrigerator. Add a little maca powder to your smoothies or oatmeal. Even a very small amount is enough to provide high levels of iron and vitamin B that boost your energy and mood.You can find maca in shops selling organic products and food supplements.


Posted in Nutrition and tagged food, nutrition, health.