There are foods that are a real bomb. But not the calories but the nutritional ones.. And yet, we choose to ignore them and turn to certain supplements thinking that they are the answers to our prayers. But they are nothing more than shortcuts and, in many cases, an absurd waste of money.
No, Supplements are not necessary unless there is some type of deficiency that recommends them or we pursue a specific objective.. And, obviously, they do not replace any food or mask a poor diet. They can be useful, but they are certainly not a panacea or something we should take lightly.
The food that does more for your health than many pills
It is much better to bet on natural foods that multiply the benefits of those supplements that do represent a benefit, but it depends on who manufactures and markets them. “As a doctor I have to tell you that the supplement industry does not like this food “It does more for your health than many pills,” says Dr. Manuel Viso.
“It’s not broccoli or avocado, but it protects your heart, your brain, strengthens your bones, gives you daily energy and costs less than a coffee. It doesn’t come in shiny capsules but just 100 grams of this food provides complete protein, omega-3. natural calcium, vitamin D and vitamin B12. We are talking about sardines, which are low in mercury and a natural multivitamin”, concludes the hematology specialist.
And in the specific case of omega-3so that we can get an idea of its nutritional potential, the disseminating doctor assures that To get the same amount that sardines provide, it would be necessary to consume “10 eggs, half a kilo of vegetables or two liters of milk.”
So, consume this blue fish which, as Dr. Viso indicates, is rich in monounsaturated and polyunsaturated fatty acids (omega 3 and omega 6), which is a source of proteins of high biological value, minerals, such as calcium, iron, phosphorus or magnesium, and vitamins, such as D or several of the B complex, can really make a difference to our health.
In fact, some research shows significant health benefits from consuming a couple of servings per week. And the fact is that the intake of small blue fish is associated with less progression of atherosclerotic plaquebetter heart rate variability, better blood pressure controla reduced risk of dementia and mild cognitive declinea greater balance of the nervous system, better insulin sensitivity, greater satiety and weight controlstronger bones and muscles, or a decrease in triglycerides in a few weeks.
All of this, of course, within the framework of a healthy lifestyle because obviously just one food does not work miracles. But if we consume it regularly along with a good proportion of vegetables, fruits, legumes, whole grains, fermented foods, nuts and seeds, we will be betting very heavily on our well-being. And if we also move and try to rest well and manage stress, we will be doing the most important thing to age healthily and live longer.
Alvaro Piqueras He is an expert in sports and in the last five years he has specialized in fitness, nutrition and other health topics. Try to stay up to date on new research and trends in the fields you master so you can rigorously share the training routine that can inspire a change in your habits, the properties of the foods that should be part of your diet or the scientific findings that can improve the physical and mental well-being of people like you.
He began his career in local and regional media in the land of Don Quixote, specifically in Albacete. From there he made the leap to national media after an enriching stint at a wonderful independent advertising agency named after a Beatles song (GettingBetter), although he always kept his journalistic vocation intact.
Hence, he pursued his dream of working for one of the main publishing groups in the country such as Prisa, Vocento and now also Hearst. Perhaps you have read him in the digital version of Diario As, addressing countless topics, or in ABC and other newspapers and magazines of the group, preparing branded content reports for large brands, multinationals and institutions. And if you haven’t had the chance, now is the time to do it at Men’s Health and Runner’s World.
As it could not be otherwise, he confesses to being a lover of sports and from a very young age he has tried disciplines as diverse as athletics, football, basketball, tennis, cycling or swimming. Sometimes feeling the adrenaline of the competition, and other times simply enjoying the benefits of physical activity. Now he has taken up functional exercises and boxing because he is certain that the bag is incapable of hitting him back.
Graduated in Advertising and Public Relations from the University of Alicante, he also has specific training in social media management and direction, strategic planning and graphic design. Lately he has delved into the universe of generative artificial intelligence applied to journalism, but he swears and perjures that he does not use it professionally because, among other considerations, he continues to enjoy every word he writes after 20 years of experience in the communication sector.
date: 2026-02-08 17:37:00