At the beginning of the new year, it is the perfect time for a dietary renewal, with foods that do good in our health and enhance our energy.

A variety of healthy choices can not only make our meals more interesting, but also offer all the nutrients our body needs to function in the best possible condition.

Nutrition has a direct impact on our health. A strong, balanced diet increases life expectancy, reduces the risk of diseases and enhances our immune system. Equally important is the enhancement of teeth, skin, bones, and helps maintain healthy weight. So if you have left the healthy cooking for later, now is the time to put it in the first place and start with these wonderful foods.

If you are looking for inspiration, here are 9 healthy foods that are worth integrating into your daily life.

1. Lupine beans

They are often consumed as an appetizer in southern Europe, but in America they are not well known. Time to change it! Lupine beans help reduce blood sugar sparses, prevent bad cholesterol, regulate blood pressure and boost bone thanks to fiber, omega -3 and -6 fatty acids, as well as minerals such as potassium , calcium and phosphorus. Try eating lupine beans between meals.

2. Red onion

It is considered the most dynamic version of white onion. In addition to being filled with vitamins C, K, and B12, as well as minerals such as calcium, magnesium and potassium, it also contains quercetin, an antioxidant that helps protect against allergies and heart disease. Add finely chopped red onion to salads, mix it in sauces or make a quick pickle to always have it ready to eat.

3. Turmeric

Curcuma and curcumin, its active substance, have amazing anti -inflammatory and antioxidant properties. It protects against diseases and enhances the immune system. Try it in drinks or foods.

4. Sardines

These small fish are full of omega-3 fatty acids and vitamin D. can help prevent heart disease and enhance the immune system. Enjoy roasted or grilled.

5. Capers

Capper, rich in polyphenols, helps protect the skin and improve blood microcirculation. It is also a natural diuretic and combats bloating. We love her for her unique taste, either in salads or in various recipes.

6. Watercolor

This vegetable is rich in vitamins and minerals and has detoxifying properties. It enhances the immune system and is a natural antibiotic. Add raw to salads or sandwiches for additional nutritional benefits.

7. Sweet potatoes

The sweet potato is full of antioxidants and vitamins A and C. It is excellent for skin health and fighting the signs of aging. Enjoy it in any form: roasted, boiled or fried (don’t forget the nutritional peel).

8. Tofu

An ideal source of protein for breakfast, lunch and dinner, Tofu is a soy product that can be enjoyed both salty and sweet. One serving has about 8 to 10 grams of protein and is also rich in B vitamins and calcium. It is also cardioprotective because it does not contain cholesterol and is rich in unsaturated fats.

9. Mushrooms

Edible mushrooms are one of the most popular on the list of superfoods and for good reason. Minimum calories and full of fiber and nutrients, mushrooms have significant antioxidant and anti -inflammatory properties and can help support the immune and cardiovascular system. Take advantage of them as a source of vitamin D, protein, potassium and others, and look for their various forms for special conditions.