The secret of health and longevity depends on many factors. One of them is correct and balanced diet. Nutritionists believe that the daily human diet should include dishes from French, Japanese and Mediterranean cuisine.

1. Olive oil

Olive oil – the ideal source of antioxidants and essential fatty acids. 2-3 tablespoons per day as the addings to salad are a perfect complement to meals.

2. Berries

Berries, as it is well known contain a lot of useful elements and vitamins C, B and A. The rate of consumption of all berries – not less than 100 grams per day. And if more that is even better!

3. Nuts

Nuts contain large amounts of protein and healthy fats. But the main thing – do not overdo it. The daily norm – 100-150 grams.

4. Rice

Rice – a favorite ingredient in Asian cuisine. Maybe that’s why Asians look so young? Daily rate – 50-60 grams of dry product.

5. Tomatoes

Tomato contains a large amount of nutrients – B vitamins – B1, B2, B5, B6, as well as others – A, E and C. Daily rate – 2-3 tomatoes per day in the summer.

6. White and green tea

White and green tea are great sources of antioxidants. Daily rate – 4-6 cups a day.

7. Soybeans and legumes

Beans, peas, lentils contain a lot of protein. The minimum daily rate is 50 grams in dry form.

8. Whole grains

Whole grains (bread, flour, cereals) contain large amounts of fiber, which has beneficial effects on the intestine. Nutritionists recommend to replace the bread with white or rye flour to whole wheat.

9. Green vegetables

Green vegetables – a storehouse of vitamins. Broccoli, parsley, celery, cabbage have little caloric value, but incredibly useful!

10. Oily fish

Oily fish – the best source of Omega-3. 200 grams of fish contain a daily rate of protein necessary for human beings.