Dr. Cardi

How much sleep your body needs.

At a minimum, you should sleep seven to nine hours a night, but every body is different. And when you go to bed is also important. Do you need to be in bed at 10pm to be asleep at 11am? So try to maintain this routine. After all, you know better than anyone how your body works. Are you in tune with your mind and body? That's being an adult.

A good doctor.

“Being safe” is essential when it comes to finding a doctor you trust. If that doesn't happen, it's best to keep looking (after all, the idea is to go to the doctor, not avoid him). And this goes not just for general practitioners – the same applies to therapists, gynecologists, dentists and so on.

Your family's medical history.

A map of your family's genetic history is essential for you to know what deserves more attention. Did your grandmother have breast cancer? Did your uncle have a substance abuse problem? All information is valuable. This is especially true if you are seeing a doctor for the first time. At the first appointment, he will probably ask if there is a family history of cancer, heart disease or mental illness, so it's best to be prepared.

things we should know about health as adults

A? AB? O? Knowing your blood type means knowing your health. Studies suggest that certain blood types may be slightly more prone to health problems, such as heart disease, says Reader's Digest. Not only that: knowing your blood type is important in case your doctor needs this information.

Does walking help you lose weight? Find out how long it takes to walk
Walking is an affordable way to practice regular physical activity, after all, even sedentary and overweight or obese people can include it in their routine. But does walking lose weight?
Does walking lose weight?

Weight loss is a multifactorial process that involves, in addition to regular physical activities, a healthy lifestyle, with balanced diet and regulated sleep. Walking loses weight, therefore, when combined with other factors and when practiced consistently.

Tubers
Tubers are the storage organs of some plants. They tend to contain a large number of beneficial nutrients.

47. Potatoes
Potatoes are a very popular food around the world. They are rich in potassium, as well as containing a little of almost all the nutrients we need, including vitamin C. They are also incredibly tasty. One study showed that boiled potatoes were by far the best filling out of 38 foods that were tested.

48. Sweet Potato
Sweet potatoes are among the most delicious starchy foods you can eat. It is rich in antioxidants and all kinds of healthy nutrients. It is one of the most consumed healthy foods by those who want to gain muscle mass.

49. Apple cider vinegar
Apple cider vinegar is incredibly popular in the natural health community. Studies show that it can help reduce blood sugar levels and cause modest weight loss. It's great for using in salads and adding flavor to meals.

50. Dark chocolate
Dark chocolate is the most delicious on this list of healthy foods. Dark chocolate is rich in fiber and magnesium, and is one of the most potent sources of antioxidants in existence. Be careful with the quantity, as it has a high caloric value.

Fats and Oils
The “war” against fat is lost, and many fats and oils are regaining their status as healthy foods and have entered this list.

44. Coconut Oil
Coconut oil is rich in powerful fatty acids called medium-chain triglycerides. Coconut oil may be beneficial against Alzheimer's disease and has been shown to help lose belly fat. Among oils, it currently occupies the top of the list of healthy foods.

45. Extra virgin olive oil
Extra virgin olive oil is the healthiest fat on earth. It contains heart-healthy monounsaturated fats and is very rich in antioxidants with powerful health benefits.

46. ​​Butter from grass-fed cows
Butter entered the list of healthy foods mainly after it was confirmed that margarine contains dangerous trans fat. It is a healthier option, but should not be consumed in excess. Butter from cows that have been grass-fed is rich in many important nutrients, including the very important vitamin K2.

Dairy
Many people cannot tolerate dairy products.

However, for people who can consume them, they are on the list of healthy foods and contain several important nutrients.

Full-fat dairy products appear to be better, and studies show that people who eat higher-fat dairy products have a lower risk of obesity and type 2 diabetes.

If the milk is obtained from grass-fed cows, then it can be even better since it is richer in some bioactive fatty acids like CLA.

41. Cheese
Cheese is extremely nutritious and a single slice contains the same nutrients as a glass of milk. It's also one of the most delicious foods you can eat.

42. Whole milk
Milk is very rich in vitamins, minerals, quality animal protein and healthy fats. It is one of the best sources of calcium.

43. Yogurt
Yogurt is made from milk that is fermented by live bacteria added to it. It has many of the same good health effects as milk plus the added benefits of friendly probiotic bacteria.

Vegetables
Vegetables are another food group that has been unfairly demonized in recent years.

It's true that legumes contain anti-nutrients, substances that can interfere with digestion and nutrient absorption. However, these anti-nutrients can be eliminated by soaking and we prepare legumes properly before consuming them.

This way we consume an extremely cheap source of healthy foods, including a great source of vegetable protein.

38. Green beans
Green beans, also called string beans, are varieties of beans. They are very popular in Western countries.

39. Beans
Common beans contain several vitamins and minerals, and are very rich in fiber. Just make sure you cook them properly because they are toxic when raw.

40. Lentils
Lentils are another popular grain. It is rich in fiber and is among the best plant-based sources of protein. Lentils also have a delicious taste, and a very good texture.

Breads
Most people eat a lot of bread. For those trying to adopt a healthier diet for the first time, it can be extremely difficult to find something to eat other than bread.

You may be finding it strange that breads are listed as healthy foods, which the vast majority are not. Fortunately, there are several healthy (or at least “less bad”) options available.

36. Ezekiel Bread
Ezekiel Bread may be the healthiest bread you can buy. It is made from sprouted whole organic grains and also contains several types of legumes.

37. Homemade low-carb breads
The safest choice for healthy bread is what you made yourself. Healthy breads are gluten-free and low in carbohydrates.

Grains
Grains have gotten a bad rap in recent years, mainly due to being banned in the popular Paleo diet, but they are healthy foods.

However, it is a mistake to group all grains together. There are many different types of grains, and some of them are very healthy.

Just keep in mind that they are very high in carbohydrates and are not recommended on a low-carb diet.

33. Brown Rice
Rice is one of the oldest grains and is currently a staple food for more than half of the people in the world. Brown rice (whole grain) is very nutritious, with a reasonable amount of fiber, vitamin B1 and magnesium.

34. Oats
Oats are extremely healthy. It is rich in nutrients and also contains powerful fibers called beta-glucans, showing numerous benefits.

35. Quinoa
Quinoa has become incredibly popular among health-conscious individuals in recent years. It's a tasty grain that's rich in fiber and nutrients, like magnesium. It is also an excellent source of vegetable protein.

Fishes and sea food
Fish and other seafood are healthy and nutritious foods.

They're especially rich in omega-3s and iodine, two nutrients most people don't get enough of.

Studies show that people who eat mostly seafood (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia and depression.

27. Salmon
Salmon is a type of fatty fish that is incredibly popular due to its great flavor and high amount of nutrients, including protein and omega-3s. It also contains vitamin D.

28. Sardines
Sardines are small, oily fish that are among the most nutritious foods. They contain large amounts of most of the nutrients required by the human body.

29. Crustaceans
Crustaceans are not consumed often, which is a shame because they contain more nutrients than almost all other foods. Edible crustaceans include clams, mollusks and oysters.

30. Shrimp
It tends to be low in fat and calories, but high in protein. It is also rich in several other nutrients, including selenium and vitamin B12.

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

32. Tuna
Tuna is very popular in Western countries and tends to be low in fat and calories but high in protein. It's perfect for people who need to add more protein to their diets while keeping calories low.

Vegetables
Taking calories into account, vegetables are among the most concentrated sources of nutrients in the world and that is why they are also on this list of healthy foods.

There is a wide variety available, and it is best to eat many different types of vegetables every day.

17. Asparagus
Asparagus is a popular vegetable. It is low in carbohydrates and calories, but rich in vitamin K.

18. Chili
Bell peppers come in many colors, including red, yellow and green. They are crunchy, very sweet in flavor, and are a great source of antioxidants and vitamin C.

19. Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K and vitamin C, and contains a good amount of protein compared to other vegetables.

20. Carrots
Carrot is a popular root vegetable. It is extremely tasty and crunchy, and rich in nutrients such as fiber and vitamin K. Carrots are also very rich in beta-carotene and antioxidants, which have numerous benefits.

21. Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make all kinds of healthy recipes, and it also tastes great on its own.

22. Cucumber
Cucumber is one of the most popular vegetables in the world. It is low in carbohydrates and calories, and is composed mainly of water. However, it contains a number of nutrients in small amounts, including vitamin K.

23. Garlic
Garlic is incredibly healthy, it could easily be at the top of the list of healthy foods, but not everyone likes it and it is difficult to consume it in large quantities. It contains allicin, a bioactive compound with powerful biological effects, including improving the immune system.

24. Kale
Kale has become very popular in recent years, for good reason. It is extremely rich in vitamin K, vitamin C, fiber and a series of other nutrients. It is perfect for adding crushed to salad recipes.

25. Onion
Onions have a very strong flavor and are very popular for use in recipes. It contains a number of bioactive compounds that are believed to have beneficial effects.

26. Tomatoes
The tomato is generally classified as a vegetable, although it is technically a fruit. It is tasty and rich in nutrients such as potassium and vitamin C.

More Healthy Foods (Vegetables):
These were not listed, but they are also very healthy: artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, pumpkin, chard, turnips, zucchini.

It is a myth that meat is harmful. Unprocessed, gently cooked meat is one of the most nutritious healthy foods you can eat. But please don't eat a dish like the one in the photo below. The amount should be between 150 and 200 grams daily (2 grams per kilogram of your weight).

8. Beef
Beef is one of the best sources of protein out there, and loaded with highly bioavailable iron. Choosing the fatty cuts is good if you are on a low-carb diet.

9. Chicken breasts
Chicken breast is low in fat and calories, but extremely high in protein. It is a great source of many nutrients. Again, feel free to eat fattier cuts of chicken meat if you're not eating a lot of carbs.

10. Lamb
Lambs are generally grass-fed, and their meat tends to be high in Omega-3s.

Fruits and berries are the best known among the list of healthy foods.

This is not surprising since they taste amazing. Fruits are also very easy to incorporate into the diet because they require little to no preparation.

1. Apple
The apple is the first on the list of healthy foods, as it is rich in fiber, vitamin C and numerous antioxidants. Apples are very tasty, and perfect as snacks, if you are hungry, between meals.

2. Avocado
Avocados are different from most fruits because they are loaded with healthy fats instead of carbohydrates. They are creamy, tasty and rich in fiber, potassium and vitamin C.

3. Banana
Bananas are among the world's best sources of potassium. They are also rich in vitamin B6 and fiber. Bananas are ridiculously convenient and portable. It is one of the list of essential healthy foods.

4. Blueberry
Blueberries are not only delicious, but they are also among the most powerful sources of antioxidants in the world. It is known in English as Blueberry.

5. Orange
Oranges are well known for containing vitamin C. They are also rich in fiber, antioxidants and have an incredible flavor.

6. Strawberry
Strawberries are highly nutritious, and contain low calories and carbohydrates. They are full of vitamin C, fiber and manganese, and are, without a doubt, among the most delicious foods in existence and could not be missing from the list of healthy foods.

Other healthy foods:
There are many other healthy fruits and berries that are not listed here.

Some examples: cherries, grapes, kiwi, lemons, mango, melon, olives, peaches, pears, pineapple, plums and raspberries.

7. Eggs
Eggs are among the most nutritious foods on the planet. They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and are also on the list of healthy foods.