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50 Super Healthy (And Very Often Cheap) Foods

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Discover the 50 Super Healthy (And Very Often Cheap) Foods.

If we want to have a hell of a fish and pamper our body from the inside, we must eat healthily!

And eating healthy means choosing foods full of nutrients, not too high in calories, with good fats …

Yes, but there you go; what are these foods that are beneficial to our health and our body?

Well, look no further; I will list the products that you must have on your shopping list!

In addition, we tell you which foods are not expensive for each food.

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Check out the list of the 50 super healthy (and very often cheap) foods. Look :

FRUIT AND BERRIES

Fruits and berries are among the most popular health foods in the world.

These sweet and nutritious foods fit easily into our diet.

They require little or no preparation.

1. Apples (cheap)

Apples are high in fiber, vitamin C, and contain antioxidants.

They are very filling and are a perfect snack if you feel hungry between meals.

So let’s eat apples, but not just any apples! Preferably organic apples.

Or if not, consider cleaning them before eating them with baking soda to remove as much of the pesticide as possible.

2. Avocado

Avocados are different from other fruits because they are high in healthy fats instead of carbohydrates.

Not only are they smooth and tasty, but they are also rich in fiber, potassium, and vitamin C.

3. Bananas (cheap)

Bananas are among the best sources of potassium in the world.

They are also rich in vitamins B6 and fiber and are convenient and easy to carry.

4. Blueberries

Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

5. Oranges (cheap)

Oranges are known for their vitamin C content.

They are rich in fiber and antioxidants.

6. Strawberries

Strawberries are very nutritious and low in carbohydrates and calories.

They are loaded with vitamins C, fiber, and manganese.

Strawberries are arguably one of the most delicious foods around.

Other healthy fruits

Other beneficial fruits and berries include cherries, grapes, grapefruits, kiwi, lemons …

… mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

7. Eggs (cheap)

Eggs are among the most nutritious foods on the planet.

Previously maligned because they were high in cholesterol, studies ( here and here ) show that they are safe.

To be consumed without moderation, especially at breakfast.

MEAT

Unprocessed, gently cooked meat is one of the most nutritious foods you can eat.

8. Lean beef

Lean cuts of beef are one of the best sources of protein and iron.

But if you’re on a low-carb diet, be aware that you can still go for fatter cuts.

9. Chicken breasts (cheap)

Chicken breasts are low in fat and calories, but extremely high in protein.

This meat also contains many nutrients.

Then again, don’t hesitate to eat chunks of fatty chickens if you’re not consuming a lot of carbohydrates.

10. Lamb

Lambs are generally fed in the pasture. Their meat is therefore rich in omega-3 fatty acids.

NUTS AND SEEDS

Although they are high in fat and calories, nuts and seeds help you lose weight.

The conclusions of these studies ( 1 *, 2 * ) are formal.

These foods are crunchy, filling, and loaded with important nutrients.

They are particularly rich in magnesium and vitamin E.

In addition, they require almost no preparation and are therefore easy to integrate into your daily life.

11. Almonds

Almonds are a variety of nuts loaded with vitamin E, antioxidants, magnesium, and fiber.

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Studies show that almonds can help you lose weight and boost your metabolism.

12. Chia seeds (cheap)

Chia seeds are among the most nutrient-dense foods on the planet.

In less than 30g, there are 11g of fiber and significant amounts of magnesium, calcium, and fiber.

13. Coconut

Coconuts are high in fiber and contain powerful fatty acids called medium-chain triglycerides.

14. Macadamia nuts

Macadamia nuts are very tasty.

They are especially very rich in monounsaturated fats and low in omega-6 fatty acids.

In other words, by eating macadamia nuts, you are consuming the right fats in the right proportions.

15. Hazelnuts (cheap)

Hazelnuts are very nutritious, rich in fiber, vitamins, and minerals.

VEGETABLES

Vegetables are among the most concentrated sources of nutrients in the world.

There is a wide variety of them providing all the calories we need.

It is therefore recommended to eat several different types of vegetables every day.

16. Asparagus

Asparagus is a popular vegetable.

It is low in carbohydrates and calories and very rich in vitamin K.

17. Peppers (cheap)

There are several colors of peppers, including red, green, and yellow.

They are crunchy and sweet and are a great source of antioxidants and vitamin C.

18. Broccoli (cheap)

Broccoli is a cruciferous vegetable that is eaten both raw and cooked.

It is an excellent source of fiber, vitamins C and vitamins K.

Broccoli also contains a reasonable amount of protein compared to other vegetables.

In addition, you can even eat the foot!

19. Carrots (cheap)

Carrot is one of the most popular vegetables.

It is extremely crunchy and loaded with nutrients such as fiber and K vitamins.

Carrots are also rich in beta-carotene (antioxidant), which contributes to the proper functioning of the body.

20. Cauliflower (cheap)

Cauliflower is a very versatile cruciferous vegetable.

It can be used to prepare a multitude of diet dishes but also tastes great on its own.

21. Cucumber (cheap)

Cucumbers are one of the most popular vegetables in the world.

They are very low in carbohydrates and calories and consist mostly of water.

However, they do contain several nutrients in small amounts, including vitamin K.

22. Garlic (cheap)

Garlic is incredibly healthy food.

It contains bioactive organosulfur compounds which have powerful biological effects.

Among other things, garlic improves the immune functions of our body ( 1 * ).

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23. Kale

Kale is becoming more and more popular because it is incredibly high in fiber and vitamin C / K.

It is also packed with nutrients and adds a tasty crunch to salads and other dishes.

24. Onions (cheap)

Onions have a tangy and delicious flavor that works particularly well in many recipes.

They contain several bioactive compounds that are very beneficial to health.

25. Tomatoes (cheap)

Tomatoes are generally categorized as vegetables, although they are technically fruit.

They are tasty and loaded with nutrients such as potassium and vitamin C.

Other healthy vegetables

Most vegetables are very healthy.

Among those worth mentioning are artichokes, Brussels sprouts, cabbage, celery …

… Eggplant, leeks, lettuce, mushrooms, radishes, squash, chard, turnips, and zucchini.

FISH AND SEAFOOD

Fish and seafood are very healthy and very nutritious.

They are particularly rich in omega-3 fatty acids and iodine.

2 nutrients that most people are deficient in.

Studies even show that people who eat a lot of fish and seafood:

  • Live longer
  • Have a lower risk of being senile, depressed or contracting heart disease ( 1 *2 *3 * ).

26. Salmon

Salmon is a very popular oily fish due to its excellent taste.

It contains many nutrients, including protein and omega-3 fatty acids.

It is also responsible for vitamin D.

Be careful, however, not to consume farmed salmon, but wild salmon.

27. Sardines (cheap)

Sardines are small, oily fish that are among the most nutritious foods you can eat.

They contain considerable amounts of nutrients that your body needs.

28. Shells

Shellfish fall into the same category as offal in terms of nutrient density.

Edible shellfish include clams, mollusks, and oysters.

29. Shrimps

Shrimp is a type of crustacean related to crab and lobster.

It is low in fat and calories but is high in protein.

It is also loaded with various other nutrients, including selenium and vitamin B12.

30. Trout (cheap)

Trout is another delicious type of freshwater fish, similar to salmon.

31. Tuna (cheap)

Tuna is very popular in Western countries.

It is low in fat and calories while being high in protein.

It is perfect for people who need to add more protein to their diet.

However, care should be taken to purchase varieties that are low in mercury.

CEREALS

Although cereals have had a bad reputation in recent years, some are very good for you.

Just keep in mind that they are high in carbohydrates.

They are therefore not recommended if you are on a low carbohydrate diet.

32. Brown rice (inexpensive)

Rice is one of the most popular grains.

It is currently a staple food for more than half of the world’s population.

Brown rice is quite nutritious, with an acceptable amount of fiber, vitamins B1, and magnesium.

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33. Oats (cheap)

Oats are incredibly healthy food.

This cereal is loaded with nutrients and active fibers (beta-glucans) providing multiple benefits.

34. Quinoa (cheap)

In recent years, quinoa has become incredibly popular among health-conscious people.

It is a tasty grain rich in nutrients, like fiber and magnesium.

It is also an excellent source of protein of plant origin.

BREAD

Most people eat a lot of highly processed white bread.

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For those trying to adopt a healthier diet, it can be extremely difficult to find quality bread.

Solutions do exist despite everything.

35. Ezekiel Bread

Ezekiel bread is perhaps the healthiest bread you can buy.

It is made from organic and sprouted whole grains, as well as several legumes.

36. Homemade bread (cheap)

Overall, the best bread choice might be the one you can make yourself.

Here is an easy recipe that you can use at home (gluten-free) to make your bread.

LEGUMES

Legumes are another food group that has been unfairly criticized.

Well, they indeed contain substances that can interfere with the digestion and absorption of nutrients.

But it is enough to let them soak and to prepare them in a certain way to avoid this phenomenon ( 1 * ).

Therefore, legumes are an excellent source of protein from plant sources.

37. Green beans (cheap)

Green beans are very popular in Western countries.

They contain potassium and are rich in iron and vitamins.

They, therefore, help to keep fit.

38. Red beans (cheap)

Kidney beans are high in fiber, vitamins, and contain various minerals.

Be sure to cook them properly, as they are poisonous when raw.

39. Lentils (cheap)

Lentils are another popular legume.

They are rich in fiber and are among the best sources of protein from plant sources.

40. Peanuts (cheap)

Peanuts (which are legumes, not nuts) are incredibly tasty.

They are especially rich in nutrients and antioxidants.

Several studies even claim that peanuts can help with weight loss ( 1 *2 *).

However, take it easy on the peanut butter.

It is as calorific as it is delicious to taste!

DAIRY PRODUCTS

For those who tolerate them, dairy products are a healthy source of many important nutrients.

Whole dairy products are indeed particularly beneficial.

Studies show that people who drink have a lower risk of obesity and diabetes ( 1 *2 * ).

If dairy products come from grass-fed cows, they’re even more nutritious!

They are indeed richer in bioactive fatty acids such as conjugated linoleic acid (CLA) and vitamin K2.

41. Cheese

Cheese is an incredibly nutritious food.

1 single slice provides roughly the same amount of nutrients as a full cup (240ml) of milk.

For many, it’s also one of the most delicious foods you can eat.

42. Whole milk (cheap)

Whole milk is very rich in vitamins, minerals, quality animal proteins, and healthy fats.

Plus, it’s one of the best dietary sources of calcium.

43. Yogurt (cheap)

Yogurt is made from fermented milk and the addition of live bacteria.

It has the same health effects as milk.

Yogurt nevertheless has the advantage of containing probiotic bacteria which are excellent for intestinal flora.

GREASE AND OILS

Many fats and oils are now marketed as health foods!

This is particularly the case for several sources of saturated fat that were previously criticized.

44. Butter (cheap)

Butter from grass-fed cows is rich in many important nutrients, including vitamin K2.

45. Coconut oil

Coconut oil contains relatively high amounts of TCM (medium-chain triglycerides).

And that’s good news because MCTs bring a lot of benefits to our bodies.

They make it possible, for example, to fight against Alzheimer’s disease ( 1 * ).

Or to help lose belly fat ( 2 * ).

46. Olive oil

Extra virgin olive oil is one of the healthiest vegetable oils you can find.

It contains monounsaturated fats that are good for the heart.

It is also very rich in antioxidants while being very beneficial for health.

TUBERS

Tubers are the storage organs of certain plants.

They contain several nutrients that are beneficial for health.

47. Potatoes (cheap)

Potatoes contain just about all the nutrients the body needs.

They are rich in vitamin C, potassium and are super satiating.

One study analyzed 38 foods and found that boiled potatoes were the most nutritious (1 * ).

48. Sweet potatoes (cheap)

Sweet potatoes are some of the most delicious starches you can eat.

They’re loaded with antioxidants and all kinds of healthy nutrients.

49. Apple cider vinegar

Apple cider vinegar is incredibly popular with people looking for a healthy lifestyle.

Studies show that it:

  • Helps reduce blood sugar levels ( 1 * )
  • Causes modest weight loss ( 2 * )

Apple cider vinegar is excellent in dressing or for adding flavor to dishes.

50. Dark chocolate (cheap)

Dark chocolate is loaded with magnesium and is one of the most powerful sources of antioxidants on the planet ( 1 * ).

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9 Benefits of strawberries and side effects

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7 Benefits of Epazote and side effects

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Discover the 7 shocking health benefits of Epazote and side effects.

Epazote, also known as paico or acahualillo, is a widely used medicinal plant, as its essential oils contain vermifuge, antibiotic, digestive properties, and strengthen the immune system.

This plant, whose scientific name is Chenopodium Ambrosioides, grows spontaneously in lands that surround the houses, it has elongated leaves of different sizes and dark green, its flowers are small and whitish.

 

Epazote can be bought in certain markets or health food stores, in its natural form, in dehydrated leaves, or essential oil.

Because it is considered a plant with a degree of toxicity, it should preferably be used under the guidance of a health professional, in addition to the use of tea from its leaves instead of essential oil, since it contains a higher concentration of potentially toxic substances.

Health Benefits of Epazote

Although epazote is a plant that is widely used in traditional medicine, it has few studies that confirm its properties in the body.

Despite this, several investigations have been carried out with this plant in animals, concluding that it has effects such as:

1. Eliminate intestinal parasites

This is one of the most popular uses of epazote and, according to some human studies, the use of this plant has a strong action against different intestinal parasites, such as worms and tapeworms.

This action seems to be related to the main active substance in epazote, ascaridol, which is similar in efficacy to some antiparasitic drugs, such as Albendazole.

2. Benefits of epazote for immune system

According to research carried out in animals, the use of epazote extract seems to be able to regulate the production of some cells important for the body’s defense, such as macrophages and lymphocytes, strengthening the immune system.

The mixture of epazote leaves with milk is popularly used to help in the treatment of respiratory diseases, such as bronchitis and tuberculosis, due to the union of the strengthening effects of the immune system and expectorants that these substances possess.

3. Benefits of epazote for inflammation

Another common use of epazote is in the relief of inflammation, mainly joint problems, such as osteoarthritis. Additionally, the plant also helps relieve pain from inflammation.

This analgesic action was observed in the use of the alcoholic extract of the plant, which seems to act on the NMDA receptors.

4. Benefits of epazote for digestion

Although there are no studies that prove the action of this plant on poor digestion, this is one of the popular uses in which it is used the most.

According to its use, epazote tea can be taken after large meals, to improve digestion, as it could be able to increase gastric juice production.

5. Benefits of epazote for  blood pressure

In Morocco, epazote is frequently used to help treat high blood pressure and, according to studies in mice, this property is due to the stimulation of type 2 muscarinic receptors in the heart that slightly decrease the heart rate. , in addition to relaxing the heart muscle.

6. Combat bacterial, viral, and fungal infections

Both the use of epazote extract and essential oil has shown a powerful antimicrobial action that is capable of eliminating various types of bacteria, viruses, and fungi.

7. Avoid osteoporosis

In some investigations carried out in laboratory mice, the use of the hydroalcoholic extract of epazote was able to prevent the loss of bone density and can be applied to prevent the onset of osteoporosis, especially in women who are close to entering menopause.

Is epazote used to treat coronavirus?

study carried out in 2020 by the Oswaldo Cruz Institute, confirmed the hypothesis that the flavonoids present in epazote may be able to prevent the replication of the new coronavirus, accelerating the recovery and cure of COVID-19.

However, the study was conducted on a computer model and has not been tested in a laboratory, nor living organisms.

For this reason, the dose necessary for treatment is not known, nor are the possible side effects.

For this reason, no health organ recommends the use of epazote as a treatment for COVID-19 until new studies are carried out.

How to use epazote

The most common way to take advantage of the properties of this plant is by infusing its leaves, preparing a tea:

Epazote tea: place a cup of the fresh plant with the seeds in boiling water and let it rest for 10 minutes. Afterward, strain and drink a cup up to 3 times a day.

In addition to infusion, another popular way to use epazote is an essential oil, however, its use must be guided by a naturopath, psychotherapist, or a health professional with experience in the use of medicinal plants.

How to Make epazote tea

Ingredients
8 large stems and leaves of fresh epazote
2 quarts boiling water

Procedure

  • Add epazote to boiling water and let simmer for 2 minutes.
  • ove from heat and let steep for another 3 minutes.
  • Strain and serve.
Side effects of epazote

Side effects of epazote include irritation of the skin and mucous membranes, headache, vomiting, nausea, palpitations, damage to the liver or kidneys, visual disturbances, and seizures, in case of doses higher than recommended or for a time. longer than 3 days in a row.

Is epazote abortifacient?

In high doses, the properties of epazote can act by altering the contractility of the body’s muscles; For this reason, it can have an abortive effect in certain people, not advising its use in pregnant women.

Contraindications

Epazote is contraindicated in pregnant women and children under 2 years of age.

This medicinal herb can be toxic, requiring a medical indication to establish the recommended dose

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Contraindications and side effects of Trazodone

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Discover the Contraindications and side effects of Trazodone.

Trazodone is used in a wide variety of disorders, although it is an antidepressant.

Being depression one of the most prevalent mental disorders worldwide and one of the major causes of disability, its treatment is a matter that the scientific community has taken into account for many years.

The suffering it generates requires sometimes immediate attention since it is one of the disorders with the highest risk of suicide and that generates the most pain both for the person and for those around him.

The treatment of depression is carried out from different areas, one of them being psychopharmacology.

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One of the drugs used in the treatment of depression is trazodone, which we are going to talk about in this article.

Trazodone: what type of substance is it?

Trazodone is a psychotropic drug classified within antidepressants, substances that generate a neurochemical change at the brain level, causing alterations in the levels of certain neurotransmitters, specifically serotonin.

Among antidepressants, it is part and is the main representative of the group of serotonin-2A antagonists and reuptake inhibitors or SARIs, a type of atypical antidepressant.

This drug was designed in Italy in 1966 under the assumption that depression could be based on the existence of low thresholds regarding the perception of pain and suffering, being the product of the lack of integration of aversive experiences.

Trazodone has proven to be an efficient and effective drug in the treatment of depression, reducing passivity and inactivity, as well as the discomfort and suffering associated with said ailment, and facilitating an increase in mood.

However, in addition to this, it also has an anxiolytic and tranquilizing action.

This substance is considered a second-generation antidepressant, along with specific serotonin reuptake inhibitors (SSRIs), with which it shares part of its mechanism of action, and different dual antidepressants.

Trazodone is sometimes considered to be dual as it has two different effects, although they focus on the same neurotransmission system, compared to the rest, and in addition to an antidepressant effect, it also has calming effects.

How does it work? Mechanism of action of the drug

As we have indicated previously, trazodone is classified as SARI, having a somewhat special mechanism of action among the rest of antidepressants.

Trazodone acts at the serotonergic system level (like most antidepressants) in two specific ways.

In the first place, this substance produces a blockage of brain serotonin reuptake, in such a way that said neurotransmitter remains in the synaptic space for a longer time.

This supposes that it has an agonist effect on the synthesis and maintenance of serotonin at the brain level, it increases its levels (which are decreased during the depression and this is something that correlates with the decrease in the mood).

The aforementioned mechanism of action is the one used by SSRIs, which is why these and trazodone are related and sometimes the latter is included among the first.

However, trazodone has a second effect that differentiates it from other drugs, and that seems contrary to the previous mechanism of action.

And it is also that it acts as an antagonist of serotonin 5-HT2A receptors, preventing or hindering these receptors from being activated.

This second aspect is what makes trazodone have a slightly different profile and effects than other antidepressants.

Regarding its interaction with other neurotransmitter systems, it does not present great anticholinergic effects, something that has made this drug a better option than tricyclics (although the doses must also be regulated) in patients with cerebrovascular and cardiac pathology and dementias.

However, it must be taken into account that it can generate arrhythmias.

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It also has a minor effect on the adrenergic (blocking some receptors) and histaminergic systems, something that can lead to the generation of side effects.

Main indications

The main indication for trazodone is obviously, as an antidepressant that it is, major depression. Its effectiveness is also high in those depressions that appear together with anxiety symptoms.

Its clinical utility has also been observed in other disorders in which there are components of anxiety or that are based on it, such as generalized anxiety disorder, Obsessive-Compulsive Disorder, or bulimia.

In addition to this, it has also been observed to be useful for the treatment of substance addictions, being a good alternative for patients with withdrawal syndrome to benzodiazepines, and in the treatment of alcoholism (including the presence of delirium tremens).

Another of its indications is insomnia, which is effectively reduced by increasing sleep time without greatly affecting the deep sleep phase.

Although in general, most antidepressants can have the presence of erectile dysfunction or ejaculation problems as a side effect, this effect does not usually occur in trazodone, which seems to generate an increase in libido and is even used as a treatment indicated in erectile dysfunction.

Finally, trazodone has been applied (largely for its relaxing properties) in some cases of schizophrenia, motor problems such as Gilles de la Tourette syndrome, the presence of manic episodes in bipolar disorder, and the behavioral disorders of Alzheimer’s. although a greater amount of study is required regarding the latter.

On a medical level, it has also been used as a sedative in HIV-infected patients and diabetic neuropathies, as well as in other disorders that cause pain such as fibromyalgia. It has a very slight effect at the level of muscle relaxant.

Side effects and contraindications

Trazodone is a very useful drug that has been used in multiple pathologies and disorders, both mental and medical.

However, it can have undesirable consequences in the form of side effects and is even contraindicated in some situations and pathologies.

Secondary symptoms, sedation, and fatigue, the presence of headaches, nausea, and vomiting, gastric disturbances (diarrhea or constipation), appetite disturbances, sweating, tremors (which may lead to seizures in some cases), are common. ringing, numbness, and vision problems.

In some cases, it can also cause chest and muscle pain, altered consciousness, breathing problems, and arrhythmias. Like other antidepressants, trazodone can also contribute to the genesis of suicidal ideation in the first moments of use.

Although, unlike other antidepressants, it does not seem to generate contributes to improving cases of erectile dysfunction or ejaculatory problems, the use of trazodone has been observed and associated with the appearance of priapism, erections that do not disappear on their own. alone and that cause pain to those who suffer from them (which may require urgent and even surgical treatment).

Although it is sometimes used in dementias and has a lower risk than tricyclics of generating heart problems, it requires a high degree of caution in its use and dosage carefully prescribed by the doctor, since it can generate arrhythmias.

It is contraindicated in patients who have just suffered a heart attack, as well as in those with liver or kidney disease.

Caution should be exercised in subjects with bipolarity because if the medication is not regulated, the consumption of trazodone can cause a shift from depressive to manic phase.

It is also contraindicated in people who have suffered from priapism or have Peyronie’s disease.

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Finally, it must be taken into account that trazodone can be excreted in breast milk and transmitted through the placenta so that pregnant and lactating women have contraindicated its use.

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