All fats have the same basic chemical structure: a molecule of glycerol (a simple sugar alcohol) bound to three long chains of carbon atoms. If each carbon is holding as many hydrogen atoms as it can, then the fat is “saturated” and the carbons form a long, straight chain. Unsaturated fats have one or more double bonds, which cause kinks in the carbon chain. The shape of the carbon chain helps determine the properties of the fat and how it interacts with cells. All foods contain a mix of fat types, but one type usually predominates.

     Important: for leveling effect of eating «too little» or «too much» should not rush to abandon completely or overeat food, mentioned in the source. Because a sharp change in the usual diet leads sometimes to the worst consequences. Also, the food mentioned in the source, are contain in addition to those described, countless other harmful and healthy elements, whose content depends also on production region.

Tighten up your body: to bring the volume of adipose tissue to normal, tighten up the muscle «corset» with a daily workout and other physical activity. Reduce the risks associated with impairment of normal metabolism. And of course, health food.

     Bananas are high-energy products and it quickly raises blood sugar levels. Bananas are the high content of potassium, iron and zinc. Ingestion of this fruit helps in the treatment of liver, anemia, hypertension, depression, heartburn, swelling of the extremities, constipation. B vitamins have a positive effect on the nervous system. Bananas increase serotonin levels in the blood. Bananas have antiseptic and astringent properties.

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           Blueberries
     It is delicious and very advisable berry. Blueberries are used for the treatment and prevention of eye diseases, and because it contained pectin promotes the excretion of toxins from the body. Blueberries are rich in fiber. Emerging research suggests that compounds in blueberries known as flavonoids may improve memory, learning and general cognitive function*. In addition, studies comparing dietary habits with cognitive function in adults hint that consuming flavonoids may help slow the decline in mental facility that is often seen with aging. Similar beneficial for the brain and other properties are the berries. For example, strawberries and cranberries.

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     Buckwheat is a rich in protein, low-carbohydrate dietary product. In buckwheat a lot of folic acids. It also rich in citric, malic acids which are catalysts for digestion. Buckwheat contains organic acids that promote digestion too. Buckwheat decreases the level of "bad" cholesterol, it is recommended in case of violation of metabolic processes, obesity, and diabetes.

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     Cabbage - a dietary product, because itself low calorie and contains tartronic acid, which prevents the accumulation of adipose tissue as a result of not remaining digested carbohydrates in the body. Cabbage is rich in vitamin C, the level of which is not reduced even during prolonged storage and sauerkraut. Many years ago it was observed that consumer of this product during a long voyage, and with very limited food resources allows to maintain a proper level of immunity. In historical records, there are reports that sailors were rescued from scurvy in most cases sauerkraut. Brussels sprouts have omega-3 fatty acids, which are a type of polyunsaturated fat that may have the ability to boost brain health, lower blood pressure, prevent heart disease, and help treat depression.

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     Сarrots and other orange-pigmented produce such as pumpkin, sweet potato and mango can certainly help improve general eye health. Indeed, these fruits and vegetables contain lutein and beta-carotene, a substance that is converted into vitamin A by the body once it is absorbed. Vitamin A is extremely beneficial to eye health.(lh)

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     Cheese is good for your teeth. Cheese is very rich in calcium , also contain casein, a type of protein. Research suggests that caseins, along with calcium, play an important role in stabilizing and repairing tooth enamel. Cheese lower acid levels in mouths.

    Attention. One of the most common ways manufacturers break the law is by adding too much cellulose. At limit 2 - 4 percent, in reality, the manufacturer uses 14 - 32 percent. Other manufacturer makes their cheese with vegetable oils instead of milk.

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Used: health

     It's about real chocolate – dark one, but not about its sugar full namesake.(clevelandclinic,distractify) chocolate:
- nature's pain killer*. it release extra endorphins (natural opiates).
- improving skin appearance*. flavonoids in chocolate absorb UV light.
- contains caffeine and theobromine, both of which will boost your energy levels*.
- makes you smarter*. cocoa rich in flavanols boosts blood flow to key parts of the brain.

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     Coffee¹ provides caffeine, a stimulant that keeps our brains active, and plenty of antioxidants that can help prevent many common chronic diseases, such as diabetes.
     Possible benefits include a lower risk of:

• Alzheimer's disease*, (dementia*)
• Erectile dysfunction* (& forbes, journals, healthday)
• Diabetes↓
  
• Endometrial cancer
• Heart attack
• Liver cancer
• Parkinson's disease
• Skin cancer, including melanoma
• Stroke
• Cardiovascular disease↓
• Neurological diseases↓
• Liver cirrhosis*

     It is well known , when we sleep less during the night, we tend to eat more the next day – considerably more*. But, study author Marie-Pierre St-Onge from Columbia University Medical Center finds that, diet quality influenced sleep quality*. Higher-fat, lower fiber diets were more likely to sleep poorly that night than when they ate a healthier diet.

     Diet - qualitative and quantitative composition of our daily ration. The fact that more and more often supported by the scientific community, is the ideal composition for each individual person - is unique. Before taking another diet, you should read and consider this article.

     Dried fruits are great- when you dry them at home. If you do that, dried fruits still contain all vitamins, fiber and minerals. However, when you buy them in store, you are buying a bunch of sugar. In order to make dried fruit taste better, manufacturers add sucrose or table sugar. Also, they add sulfur to prevent browning of the fruits. These additives and sugars can be dangerous to our health, and they definitely don’t help us lose weight.(4allmindsandbodies)
     Phytochemicals found in raisins have the ability to destroy the bacteria responsible for the development of plaque, and that makes it beneficial in many ways. Some studies have even shown that raisins are also good for the gums, because some of the compounds found in it make the reproduction of bacteria responsible for gum diseases harder.(lh)

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¹ With a large doses of carbohydrates or increased insulin. "Fast carbs" lead to the concentration of insulin. Fast carbohydrates - sugar, etc. Tartronic acid - prevents the accumulation of adipose tissue as a result of the remaining not digested carbohydrates in the body.

² If you do not have diabetes.

³ According your activity of lifestyle*. During muscle work (aerobic, anaerobicm zones) there is increasing the concentration of hormones in blood: epinephrine, norepinephrine, glucagon, growth hormone, which leads to the output of fatty acids from fat cells (accordance with thyroid health - hyperthyroidism leads to a reduction in inventories fat, and hypothyroidism is often leads to obesity).

    See also "Table calorie foods", ""Healthy" and "Unhealthy" fats"

* Metabolism:
The process of digestion enzymes - catabolism (decomposition)
The process of building cells - anabolism (biosynthesis).

     Salmon, mackerel, tuna and anchovies - fatty fish rich in the omega-3 fatty acid DHA, which is found in our retinas and is instrumental in preventing dry eye syndrome, as well as dramatically decreasing the risk of age-related macular degeneration. Moreover omega-3 improves memory, including the age degradation, improves mood and helps fight depression. Contained in fish B12 strengthens the nervous system, and vitamin B6, which is a catalyst of amino acid metabolism, improves metabolism in the brain tissue.
     Fish provides healthy oils that are absorbed around nine times more than oils from a fish oil supplement. Researchers recommend consumers follow the American Heart Association guidelines and incorporate a variety of oily fish into their diet at least twice a week to get the recommended amount of Omega-3 fatty acids and vitamin D.

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Used: womensbrainhealth, scienceline, lh

     Vitamin supplements should be paired with a healthy diet in order to make up for deficiencies, not to make up for a lack of eating fruits,vegetables, and whole grains. If taken at the correct dosage, multivitamins can be good for you. But there is no substitute for good, nutritional food.(medicaldaily)

     Geographical principle of diet leads: the majority (70-80%) of food that you eat in everyday life, must be made from vegetable or animal raw materials grown in the place where you currently reside.
     In addition, due to the fact that the ecosystem in which you are here and now, mostly endemic. Adhering to the principle of geographical diet you adapting your microflora to the current ecosystem.

     As we do not limit themselves in the consumption of sugar, it is still very much in our daily diet. Many consumers do not realize is that added sugars come in many forms in many highly processed foods that include desserts and sweets, but that also include foods like sausages, cereal bars, ketchup, French fries, salad dressings and frozen pizzas. The average American from a year old and older consume 22 teaspoons of sugar every day. The staggering volume. Are you think that in other countries other situation? Adolescents, especially male, take, literally, a sweet victory: boys aged 14-18 years old eat a day more than 34 teaspoons of sugar. 34 teaspoons - it's almost ¾ cup. Therefore, it will be very good for the health consciously try to bring sugar consumption to zero. From my own experience I would say that just give up sugar is difficult, so I advise you to reduce the consumption step by step. For example, if you drink tea with three spoons of sugar first turn them down to 2, one month letter to 1, few months letter start to enjoy the taste of tea without sugar. A decisive role in sugar cravings play balancing the hormones ghrelin (an appetite trigger) and leptin (which signals satiety), along with insulin. And if you get less than the recommended 7 to 9 hours of sleep time, you may break this balance. Study* provides evidence that replacing a daily serving of a sugary soft drink or sugary milk drink with water or unsweetened tea or coffee can help to cut the risk of diabetes up to 25 percent*. Sugary sodas and flavored milk may have a heightened risk of type 2 diabetes, regardless of body weight. (the journal Diabetologia).

     For people with celiac disease—about one percent of the population—the briefest exposure to gluten can trigger an immune reaction powerful enough to severely damage the brushlike surfaces of the small intestine. Celiac disease associated with wheat protein, exact - with cereals containing gluten, which also include barley and rye. But if you remove these foods from the diet, most patients can get better and their intestines will begin to work normally again.