What is healthy food? Healthy food means an input, balanced
amount of protein, carbohydrates, fats, vitamins, minerals etc. That
means entering larger amounts of protein and carbohydrates and
less fat. In the diet is especially important to consume vitamins
and minerals, mostly found in fresh fruits and vegetables. Healthy
eating helps in enhancing the natural immunity of the body and
allows easier defend against the damaging effects of many diseases.
With a healthy diet, as well as regular physical activity, gradually
will reduce the excess body weight, which is a common risk factor
for many diseases.
Top 10 Healthiest Foods on the Planet, according to Dragan Jovanov:
Why They’re Healthy: Just one lemon has more than 100 percent
of your daily intake of vitamin C, which may help increase “good”
HDL cholesterol levels and strengthen bones. Citrus fl avonoids
found in lemons may help inhibit the growth of cancer cells and
act as an anti-infl ammatory.
Quick Tip: Add a slice of lemon to your green tea. One study found
that citrus increases your body’s ability to absorb the antioxidants
in the tea by about 80 percent.
Why It’s Healthy: One medium stalk of broccoli contains more
than 100 percent of your daily vitamin K requirement and almost
200 percent of your recommended daily dose of vitamin C, two
essential bone-building nutrients. The same serving also helps
stave off numerous cancers.
Quick Tip: Zap it! Preserve up to 90 percent of broccoli’s vitamin
C by microwaving. (Steaming or boiling holds on to just 66 percent
of the nutrient.)
3. Dark Chocolate:
Why It’s Healthy: Just one-fourth of an ounce daily can reduce
blood pressure in otherwise healthy individuals. Cocoa powder
is rich in fl avonoids, antioxidants shown to reduce “bad” LDL
cholesterol and increase “good” HDL levels.
Quick Tip: A dark chocolate bar contains about 53.5 milligrams
of fl avonoids; a milk chocolate bar has fewer than 14.
Why They’re Healthy: One red potato contains 66 micrograms
of cell-building folate — about the same amount found in one cup
of spinach or broccoli. One sweet potato has almost eight times
the amount of cancer-fi ghting and immune-boosting vitamin A
you need daily.
Quick Tip: Let your potato cool before eating. Research shows
that doing so can help you burn close to 25 percent more fat after
a meal, thanks to a fat-resistant starch.
Why It’s Healthy: A great source of omega-3 fatty acids, which
have been linked to a reduced risk of depression, heart disease,
and cancer. A 3-ounce serving contains almost 50 percent of your
daily dose of niacin, which may protect against Alzheimer’s disease
and memory loss.
Quick Tip: Opt for the wild over farm-raised, which contains 16
times as much toxic polychlorinated biphenyl (PCB) as wild salmon.
Why They’re Healthy: Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts. Omega-3s have been shown to improve mood and fi ght cancer; they may protect against sun damage, too (but don’t skip the SPF!).
Quick Tip: Eat a few for dessert: The antioxidant melatonin,
found in walnuts, helps to regulate sleep.
Why They’re Healthy: Rich in health, satisfying fats proven in
one study to lower cholesterol by about 22 percent. One has more
than half the fi ber and 40 percent of the folate you need daily which may reduce your risk of heart disease.
Quick Tip: Adding it to your salad can increase the absorption of
key nutrients like beta-carotene by three to fi ve times compared
with salads without this superfood.
Why It’s Healthy: Garlic is a powerful disease fi ghter that can
inhibit the growth of bacteria, including E. coli. Allicin, a compound
found in garlic, works as a potent anti-infl ammatory and has been
shown to help lower cholesterol and blood-pressure levels.
Quick Tip: Crushed fresh garlic releases the most allicin. Just
don’t overcook; garlic exposed to high heat for more than 10
minutes loses important nutrients.
Why It’s Healthy: Spinach contains lutein and zeaxanthin, two
immune-boosting antioxidants important for eye health. Recent research found that among cancer-fi ghting fruits and veggies, spinach is one of the most effective.
Quick Tip: Spinach is a healthy and fl avorless, addition to any
smoothie. You won’t taste it, we promise! Try blending 1 cup
spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.
Why They’re Healthy: Eating a serving of legumes (beans, peas,
and lentils) four times a week can lower your risk of heart disease
by 22 percent. That same habit may also reduce your risk of breast cancer.
Quick Tip: The darker the bean, the more antioxidants it contains.
One study found that black bean hulls contain 40 times the amount
of antioxidants found in white bean hulls.
Ten advices for our health according to Dragan Jovanov:
1. It is wrong to think that if you drink water in big quantity, you
will become fat. Water should be consumed during meals, in the
morning through the lunch and at night before bedtime.
2. It is not true that grapefruit and pineapple help for disintegration
on the fats. Grapefruit and pineapple are useful to remove toxic
substances from the body.
3. Black bread is better than white bread. In fact, black bread
contains vitamin B group, iron and cellulosic fi bers, rather than
4. The meals should be divided into several small meals because
this way the chances to get fat are small. The stomach consumes
energy for every food that you eat, during the each digestion
process the stomach spends energy.
5. It is wrong opinion that is compulsory to eat a warm meal at
least once a day.
6. It is true that too much salty food can damage your organism.
It’s better to use sea salt.
7. At the beginning of a meal you should eat fruit, it arrives directly
in the intestines, not holding long in the stomach. So the fruit is
digested fast and you don’t feel hunger.
8. It is not true that the stomach will be reduced if you eat less.
Stomach anatomical doesn’t change. Simple, it just gets used to
smaller quantities of food and after some time the feel of hunger
9. If we eat slowly the feeling of fullness comes quickly. It is
why it is better to taste the food slowly, to smell the food longer.
In this way you will fi ll surfeit and you won’t need more food.
10. The most dangerous fats in the food are those that are less
Fruits and vegetables: The richest natural sources of
vitamins and minerals:
Fruits and vegetables are rich with vitamins and minerals, which
are natural defensive ingredients against many diseases in the
human body. Scientists have not yet discovered all the nutrients
that act to protect the body from many diseases. Therefore, it is
recommended vitamins and minerals to be entered through vegetables
and fruit, not by synthetic products, various accessories or food
extracts, which can be purchased at pharmacies. These synthetic
manufactured sources of vitamins and minerals are not effective,
because they don’t contain all the useful nutrients. Theoretically,
the fruit and the vegetables are divided into seven colors and it
is recommended the principle of “seven colors of health”. This
is important because in the daily diet we will bring food with a
variety of colors, including the following groups:
Red - tomato and tomato products.
These foods contain substances for which it is proved that they
lower the risk of several types of cancer, including prostate cancer.
Red and pink - grapes, grape juice, red wine, dried plums,
strawberries and blackberries. These foods contain powerful antioxidants that have an effective
impact on heart health, because they prevent the occurrence of clots in blood vessels. Also, as strong antioxidants in this fruit protects the body from some carcinogens disease.
Orange - carrot and apricot.
Carrot and apricot contain beta-carotene, which improves
communication between cells, this is helping them to be stronger
in the combat the spread of cancer.
Orange-yellow - orange, orange juice, mandarin, grapefruit, lemon,
papaya, pineapple and peach.
This fruit is rich in vitamin C, a strong antioxidant, which increases
the body’s resistance to infection. Also, this fruit serves as a protection
against many diseases, including malignant diseases.
Yellow, green - yellow corn, peas and avocado.
These foods contain lutein, which is a strong antioxidant and protects
the retina (retina) of the eye from radiation and reduces the risk of
visual impairment. A growing number of studies show that lutein,
thanks to its antioxidant properties has great importance to the
preservation of vision, healthy skin, for protection of the heart,
protection of the cervix, as well for strengthening the immune
system. The boiled vegetables are the best sources of lutein. In
the fresh vegetables, lutein is captured in cellular structures, while
with digestion enables absorption and increased bioavailability.
Green - cabbage, kale and caulifl ower.
This vegetable contains substances that reduce the formation of harmful substances in the liver. They help in maintaining the
health of the liver, which is the main laboratory of the body, an
organ that destroys all the toxins from the body.
White-Green - garlic and onions.
Garlic and onions have numerous medicinal ingredients that increase
the natural immunity of the organism. They protect against many
infections, for example they are useful in improving the heart
and blood vessels, liver, lung. Also, they are useful in case of
cancer of the prostate. Amino acids from the garlic are effective
to reduce the bad cholesterol in the plasma and to increase the
concentration of good cholesterol and triglycerides. This vegetable
protects the DNA.
Another white-green fruits and vegetables, such as artichoke,
pears, asparagus, celery and mushrooms are rich in fl avonoids,
antioxidants that protect the cell membranes.
How to preserve our health with a healthy breakfast:
Reasons you should not skip breakfast.
When you were little, probably your mother told you that breakfast
is the most important meal of the day. Although this sentence is
inserted in your head, you often in the morning hurry to get out
the door without having a breakfast or maybe because you think
that if you skip the breakfast you will be slim. Every time when
you skip your breakfast it is a big mistake that affects your health
and your appearance. Some people skip breakfast in an effort to
lose weight, but that’s not a good idea. It can backfi re.
Skipping meals, especially breakfast, can actually make weight
control more diffi cult. Breakfast skippers tend to eat more food
than usual at the next meal, or nibble on high-calorie snacks to
stave off hunger.
Some studies suggest that people tend to add more body fat when
they eat fewer, larger meals than when they eat the same number of
calories in smaller, more frequent meals. Other studies show that
weight management can be equally effective without breakfast.
Why You Should Eat a Healthy Breakfast:
1. The breakfast improves concentration, vitality and energy
through the day. Breakfast not only supplies your body with energy,
but also nourishes your brain. Children who regularly eat breakfast
have better results in school and adults are more productive and
responsible on the job. Eating breakfast in the morning improves
concentration and helps you to stay focused.
2. Eating breakfast will make you feel surfeit, not to feel hungry.
Probably you have felt that it is diffi cult to concentrate while your
stomach is empty, when you feel hunger.
3. The breakfast increases energy. People who start their day
with breakfast have more energy during the day and are more
physically resistant. This means that if you eat breakfast, it is more
probability to keep a hard fi tness hour and to shape up your body.
Before and after exercise there should be space of one hour for
eating a food, because with a full stomach is not advisable and
it is hard to exercise.
4. The breakfast improves mood. When people eat breakfast,
they are increasing the level of serotonin in the brain, which results
in a feeling of well-being. If you don’t eat breakfast, it is more
likely to be irritable and anxious. Studies have shown that those
who eat breakfast regularly suffer less from anxiety, depression
5. The breakfast accelerates the metabolism. When you don’t eat
breakfast for a long period, at night the body begins to think that
you are starving and the body store more fat. Breakfast stimulates
metabolism and encourages the body to burn calories.
6. The breakfast controls the appetite. Although you may think
that your morning starvation will reduce calorie intake and accelerate
weight loss, the reality is that that is wrong. If hungry early in the
day, later you will be more inclined to overeat. People who don’t
eat breakfast, instead, good they do worse and no healthy food
choices on the rest of the day.
7. Breakfast reduces the risk of diabetes. If you eat breakfast
in the morning, then the possibility to be diseased of diabetes,
obesity and cardiovascular disease are small.
Why Kids Need Breakfast?
While adults need to eat breakfast each day to perform their best,
kids need it even more. Their growing bodies and developing brains
need regular refueling often, from food. When kids skip breakfast,
they don’t get what they need to be at their best. Short on time?
Eating a wholesome, nutritious morning meal will probably save
you time in the long run. By recharging the brain and body, you’ll
be more effi cient in just about everything you do.
Interestingly, studies show that kids who skip breakfast are tardy
and absent from school more often than children who eat breakfast
on a regular basis. Preparing a good breakfast can be as quick
and easy as splashing some milk over cereal, or making oatmeal
or a healthy smoothie.
You could also consider enrolling your children in a school breakfast
program, if possible, or pack a breakfast brown bag or smoothie
the night before that they can eat on their way to school.
Skipping breakfast has pretty consistently been linked to health
risks – high blood pressure, overweight, and an unhealthy assortment
of blood-fats, among them. But what’s interesting is that the health
effects of skipping breakfast – even being overweight – don’t seem
to be the result of indulging in extra “make-up” meals throughout
the day. So it’s not about just the calories: There seems to be
something else at play. The short answer may be that skipping
the early meal keeps your body in the stressful state of fasting for
longer, which can disrupt your metabolism in considerable and,
apparently, life-threatening, ways.
The new study out of Harvard looked at the health records of
nearly 27,000 men, all health care professionals 45-82 years old
when the study began. The team looked for correlations in lifestyle
choices – e.g., Skipping breakfast – and health outcomes over a
period of about 16 years.
Men who skipped breakfast were 27% more likely to experience
a heart attack or to die as the result of coronary heart disease.
The men who skipped breakfast were more likely to be single,
smokers, employed full-time, to drink more alcohol, were younger,
and were less likely to be physically active than people who ate
breakfast. Controlling for a slew of these and other risk factors for
heart disease – like alcohol consumption, smoking history, body
mass index, regular doctor visits, quality of diet, TV watching,
activity level, and sleep habits – did reduce the link between
skipping breakfast and heart disease, but didn’t obliterate it. The
number of times per day the men ate wasn’t linked to heart risk.
The reason that skipping breakfast is linked to coronary heart
disease is because it seems to give rise to a group of risk factors that
collectively raise heart risk. Prolonged fasting, leads to increases
in diastolic and systolic blood pressure, blood concentrations of
insulin, triglycerides, free fatty acids and LDL-cholesterol, and
to decreases in blood concentrations of HDL-cholesterol.
You don’t have time for rich breakfast? Here are three
healthy and quick breakfast ideas:
● Oatmeal with milk. Mix oat fl akes with milk, add a few thin
slices apples and raisins or dried cranberries.
● Integral bread covered with peanut butter and apple.
● Hard-boiled eggs, integral bread and banana.
Seven of the healthiest herbs and spices that will improve your health:
Spices and herbs are not only enriching the taste of the food, but
also gives us the positive health benefi ts. The healing power of
some of them has been used thousands of years ago, it has been
proven. Herbs help in the prevention and treatment of many diseases.
To regulate the blood sugar levels in diabetics, Put half teaspoon
cinnamon in oatmeal or spice the milk with a little cinnamon.
Cinnamon is so tasty that you would never think that possesses great
healing power. Besides regulating blood sugar levels in diabetics,
if you consume half or a quarter teaspoon of cinnamon twice a
day it will reduce the triglycerides and cholesterol levels by about
30%. Cinnamon has anti-infl ammatory and antibacterial properties.
The cinnamon is really effective in fi ght against escherichia coli
and other bacteria. In some people the cinnamon reduces the
unpleasant symptoms of heartburn.
Ginger is used to treat nausea and abdominal pain, to relieve
the pain of arthritis and many others. The ginger is especially
useful in case of nausea and vomiting. He can eliminate the
stomach problems and the ginger reduces the headache caused
Sage is used in the treatment of sore throat, to protect the memory
etc. If you have a problem with the stomach or if you have a
dry and sore throat, you should drink a tea of sage. The sage tea
reduces the throat pain, can facilitate the symptoms of Alzheimer’s
disease. The sage tea is useful for better memory, good mood etc.
Rosemary improves concentration and brain function. The rosemary
is a powerful antioxidant, it increases blood fl ow to the brain and
protects the brain from the free radicals, thereby is reducing the
risk of stroke and diseases such as Alzheimer’s disease. This herb
increases alertness and concentration and that results with the
effective execution of the tasks associated with the memory. The
rosemary is often used for marinating of the meat. It contains acids,
and substances that prevent spoilage of the meat. The rosemary
also stimulates the immune system, improves circulation and
improves digestion of food.
Mint use for improving the digestion in the organism, for abdominal pain and many other uses. Traditionally, the mint tea is used to
relieve pain in the stomach, but also the mint tea improves the
digestion of the food. The mint tea helps in case of diarrhea,
stomach gas (fl atulence) and the stomach irritable bowel syndrome.
Effi cient, effective of the mint tea can come to the fore in the
case of reduction of the vomiting urge. This tea is often used to
treat the common cold, sore throat, sinus problems and respiratory
infections. The oil of peppermint can help to reduce headache,
muscle pain and toothache.
Parsley helps for strong immunity, prevention of heart attack and
other. The parsley is a rich source of vitamins A and C, helps to
strengthen the immune system and is very easy to protect the
cardiovascular system. The tea from parsley is used to relieve
the symptoms of urinary tract infection. Chewing the parsley will
help you to remove the bad breath.
Turmeric has anticancer properties. The turmeric is a spice that gives
the curry yellow color, and it is mostly used in Indian medicine. In
recent years, studies show that his power is great to fi ght against
the worst and the most common disease in this century is cancer.
The turmeric consists of substances which reduce the growth of
tumors. This substance protects against colon cancer, melanoma,
and the most lethal form of skin cancer.
Herbs for protection of the respiratory system:
Sambucus nigra, Thymus serpyllum, Salvia offi cinalis, Plantago
major, Sideritis Scardica, Origanum vulgare, Ocimum basilicum.
Medicinal plants for protection of the stomach:
Centaurium erythraea, Hypericum perforatum, Mentha
piperita, Gentiana lutea, Artemisia absinthium, Matricaria
chamomilla, Urtica dioica, Rúbus idáeus, Rubus fruticosus.
Medicinal plants for protection of the heart:
Crataegus oxyacantha, Matricaria chamomilla, Hypericum
perforatum, Humulus lupulus, Lavandula offi cinalis, Valeriana
offi cinalis, Mellisa offi cinalis.
Medicinal plants for protection of the liver:
Arctium lappa, Helichrysum arenarium, Centaurium erythraea,
Onopordum acanthium, Taraxacum offi cinale.
Medicinal plants for protection of the cancer
Geranium robertanium, Artemisia Annua, Aloe Vera, Chelidonium majus, Urtica dioica, Seeds from bitter apricot, Oil from bitter
melon or bitter apricot, Aronia arbutifolia.
Solidarity with hungry people in the world:
I Dr. Dragan Jovanov am solidarity with the people from over
the world who suffer from hunger. This global problem, recent
years, is attacking the world. My advice for the countries with poor
economic development is to make projects from all parts of the
world where there is a problem such as this. To open soup kitchens
where the people can feed, to give one-time assistance to socially
vulnerable people. I am ready at any moment to help all people in
the world, through Phyto-medicine, to maintain their health vital,
and to have a healthy food. Because we are all human and we are all visitors here on this planet.
You, me and everybody should
help everyone, and certainly the humanity knows no borders, the
more we help the people, the more we are mentally and socially
stronger as people.
They’re oversized, huge, enormous companies in the world which
should come on the world stage and to donate or to invest in
countries with weak economic growth and in the countries where
the hunger is increasingly gaining momentum. It is sad that in this
century, where there are so much innovation, huge development
of the whole society and in the same time we are still faced with
this problem of hungry people.
The world organization should
put an effort in order to really solve this important problem, to
decrease this huge number of hungry people. I helped to more
than 20 thousand people and all this alone, me as a product of
myself, of my own will. Just think, take my example, you can do
too!! By changing yourself you are changing the world!!