The good news is that nature offers us foods every day that we can include in our diet without complicated recipes, expensive equipment, or special knowledge. These are foods that help maintain a strong immune system, protect the heart, and give us energy.

Scientific research clearly shows that diet has a greater impact on health than many think. The World Health Organization announced in 2022 that with proper nutrition, it could prevent up to 30% of cardiovascular diseases and 40% of type 2 diabetes. These are not just dry numbers, this is a reality that reminds us that food can be medicine if we know how to choose it.

Milk and dairy products: old truth and modern research

Since childhood, we have been told that milk is good for bones. And it is true, it contains calcium, which is crucial for strong bones and teeth. Less known is that dairy products also contain a lot of proteins, which are the building blocks of muscles. Considering athletes, it is no coincidence that many reach for milk-based protein drinks.

A study by Harvard University (2021) showed that regular consumption of dairy products can reduce the risk of heart attack by 14%, as milk also contains potassium, which helps regulate blood pressure. They also found that milk proteins regulate blood sugar levels, which is important for preventing diabetes.

Of course, not all milk is the same. It is best to opt for less processed versions and preferably for homemade milk or kefir. Kefir, for example, is an ancient fermented beverage known for centuries. Fermentation is a natural process where milk becomes more easily digestible and full of beneficial substances with the help of good bacteria.

Simply put: milk and dairy products are not essential for survival, but if you include them in your diet, they can significantly contribute to strong bones, greater immunity, and overall well-being.

Honey: a folk remedy confirmed by science

Honey has always been considered a natural remedy. Grandmothers used to put it in tea to ward off colds, apply it to scratches, and use it as a sweetener. But today we know why honey was so highly valued: because it contains antioxidants. Antioxidants are substances that protect our cells from damage caused by free radicals (harmful molecules that form in the body due to stress, pollution, or unhealthy diet).

A study in the journal Oxidative Medicine (2020) showed that consuming a spoonful of homemade honey a day reduces the risk of heart diseases by almost 20%, as it prevents the formation of free radicals.

Additionally, honey has antibacterial properties. In hospitals in Australia, honey has been used for wound healing since 2021, as it accelerates skin regeneration.

It is important to choose local, unpasteurized honey. Pasteurization involves heating at high temperatures, which destroys many beneficial substances. Store-bought honey is often processed and therefore less beneficial.

However, be cautious; honey is not suitable for babies younger than one year as it may contain the Clostridium botulinum bacterium, which can cause serious issues in such young children.

Spinach: power in green

Many people avoid spinach because they are put off by its taste or color. But the dark green color is a sign that it is rich in nutrients. Spinach is full of chlorophyll (the green pigment that enables plants to photosynthesize) and carotenoids (natural color pigments that protect the eyes and cells).

Scientists from Denmark found in 2022 that consuming spinach twice a week reduces the risk of macular degeneration (a disease that causes vision loss) by 35%.

Moreover, spinach contains iron, which is essential for the production of red blood cells. These are the cells that carry oxygen throughout the body. Therefore, it is no wonder that after eating spinach, we feel more energized. Folk wisdom says that spinach 'gives blood,' which has proven to be surprisingly accurate.

With very few calories, only 23 calories per 100 grams, spinach is excellent for those who want to lose excess weight while staying full and energized.

An Apple a Day Truly Keeps the Doctor Away

The old English wisdom 'An apple a day keeps the doctor away' is not just a saying; it is a confirmed truth. Apples are practical because you can take them with you to work, school, or on the go. But they are also full of fiber, which lowers the levels of bad cholesterol in the blood.

A study in Finland (2021) showed that people who eat two apples a day reduce the risk of cardiovascular diseases by 13%. The vitamin C they contain strengthens immunity, and the fibers regulate digestion.

It is also interesting that apples affect blood sugar levels. Their natural acids slow down the digestion of sugars, so glucose is released more slowly, resulting in a smaller spike in blood sugar. This is especially beneficial for those looking to prevent diabetes.

Although apples are cheap and available year-round, Europeans, on average, only consume 27 kilograms per person per year, which is significantly less than in 1990 when this number exceeded 40 kilograms. This shows that we have moved away from basic, healthy habits.

Finding Space for Healthy Food in the Modern Pace

In a world where fast-food restaurants are on every corner, sticking to a healthy diet is not easy. Data from Eurostat in 2025 showed that, on average, Europeans consume 16 fast-food meals per month. This means almost every other day. Such a diet increases the risk of obesity, diabetes, and heart diseases.

But the solution is closer than you think. If you have an apple on hand, a handful of nuts, a glass of homemade kefir, or a spoonful of honey, you can give your body everything it needs without high costs and complications. Folk practices teach us that complexity is not necessary - simple foods we have known for centuries have the power that modern science is just now starting to confirm accurately.

Health is in Simple, Accessible Foods

When we look at it all together, we see that nature offers what we need: milk for bones, honey for immunity, spinach for blood and energy, apples for the heart and digestion. These are foods within reach for which we do not need special recipes or expensive preparations.

By including at least one of these foods in your diet every day, you will take a big step towards better health. Whether it's an apple in your bag, a spoon of honey in your tea, or a bowl of spinach for lunch. These are small decisions that bring about significant changes.

And even though we live in a time where everything is too fast, it is worth slowing down at least when choosing food. Because food is not just fuel; it is also medicine, energy, and life.