Prepare to experience a volume of information from the world’s healthiest foods. Here is a list of ten super foods that most health experts agree. You should tell everyone knows about these foods and enjoy them at your next meal. Fruit and vegetables, whole grains, nuts, beans and legumes, this power-packed nutritional inventory will take the best years of his life and beyond.
Fruit
1. Cantaloupe
Only a quarter of cantaloupe provides almost all the vitamin A needed in a day. Since beta-carotene in a cantaloupe converts to vitamin A, you get both nutrients at once. These nutrients strengthen the vision may help reduce the risk of developing cataracts. As an orange, cantaloupe is also an excellent source of vitamin C, which helps our immune system. It is also a good source of vitamin B6, fiber, folic acid, niacin and potassium, which helps maintain good levels of blood sugar and metabolism. This pale orange power fruit may help reduce the risk of heart disease, stroke and cancer.
2. Blueberries
These mildly sweet (and sometimes hot) berries offer a high capacity to destroy free radicals that can cause cancer. Low in calories, they offer antioxidant phytonutrients called anthocyanidins, which enhance the effects of vitamin C. These antioxidants may help prevent cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.
Vegetables
3: Tomatoes
Tomatoes help us fight against heart disease and cancers such as colorectal, prostate, breast, endometrium, lung and pancreatic cancer. Tomatoes are also good sources of vitamin C, A and K. In a 2004 study, found that tomato juice alone can help reduce blood clotting.
Fresh tomatoes, organic deliver three times the cancer-fighting lycopene carotenoids. Even organic ketchup is better for you than regular ketchup! Look for tomato pastes and sauces that contain the whole tomato (including peels), since they absorb 75% more lycopene and almost two times as much beta-carotene.
4: Sweet Potatoes
As an excellent source of vitamin A, C and manganese, sweet potatoes are also a good source of copper, dietary fiber, vitamin B6, potassium and iron. Those who are smokers or prone to second-hand smoke may benefit greatly from this root vegetable that helps protect us against emphysema.
For a unique dessert, a cube of cooked sweet potato and a slice of banana. Then pour the maple syrup slightly above and add a pinch or two of cinnamon. Add chopped nuts for an even healthier kick.
5: spinach and cabbage
A cancer fighter and cardio-helper, spinach and kale top of the list in terms of green leafy vegetables are concerned. Like broccoli, which provide an excellent source of vitamin A and C. Kale is an amazing source of 25% calcium per cup, boiled. Vitamin K is abundantly found in spinach as well, with almost 200% of the day available to help reduce bone loss.
Whole Grains
6: bread, pasta and brown rice
If it is bread or pasta, the first thing to check when buying whole wheat bread and pasta is to make sure it is 100% whole grain. Remember to check the list of ingredients on the package. For example, searches for the exact phrase “whole wheat” as one of the first ingredients listed in whole wheat bread. If not listed as such, it is not whole grain. Wheat bran is a cancer-fighting grain that also helps us regulate our bowel movements.
Brown rice is also a better choice than refined grains (white rice) for the same reason that the choice of whole wheat bread. Whole wheat flour or brown rice that turns into flour or white rice actually destroys between 50-90% of vitamin B3, vitamin B1, vitamin B6, manganese, phosphorus, iron, and all dietary fiber and fatty essential fatty acids we need. Even when processed white flour or white rice is “enriched,” not in the same way as the original unprocessed kind. In fact, 11 of the nutrients are lost and are not replaced during the “enrichment” process!
Nuts
7: Nuts
These nuts are full of omega-3, which is one of the “good” fats. A quarter cup of walnuts would be responsible for approximately 90% of omega-3 needed in a single day. Walnuts provide many health benefits including cardiovascular protection, better cognitive function, anti-inflammatory advantages relating to asthma, rheumatoid arthritis and inflammatory skin diseases like eczema and psoriasis. It can even help against cancer and also support the immune system.
Beans and legumes
8: Black Beans and lentils
While black beans are good sources of fiber that can lower cholesterol, so are lentils. The high fiber content, both black beans and lentils helps to maintain sugar levels in the blood. Also fat-free, high quality protein with additional minerals and B vitamins, black beans and lentils fill and expand your waistline.
A complete single source using a variety of beans and lentils comes easy when you can find a bag of 15-bean mix (includes black beans, lentils, navy, pinto, red kidney, etc.) at the supermarket. Consider making a delicious soup with the addition of tomatoes, onions, garlic and your favorite spices with this blend of beans.
Dairy
9: Skim milk and yogurt
Skim milk (or low-fat) helps promote strong bones, offering an excellent source of calcium, vitamin D and vitamin K. These nutrients help protect colon cells from cancer-causing chemicals, bone loss, headaches, premenstrual symptoms, and childhood obesity. Recent studies also show that overweight adults lose weight, especially around the abdomen, when consuming low-fat dairy such as skim milk and yogurt.
Yogurt also contains essential nutrients such as phosphorus and vitamin B2, vitamin B12, vitamin B5, zinc, potassium and protein. Yogurt cultures of live bacteria also provide a wealth of health benefits that can help you live longer and strengthen our immune system.
Seafood
10: Salmon
Salmon is rich in protein, low in saturated fat and high in omega-3 (essential fatty acids are also found in walnuts mentioned earlier). Salmon is a heart-healthy food and recommends eating at least twice a week. When choosing salmon, it is best to stay away from farm raised and select wild instead. Research studies show that farmed salmon can cause cancer, because it can lead to high levels of carcinogenic chemicals known as polychlorinated biphenyls (PCBs).
Other
Green tea and water, “Power”
Although there is food for example, the health benefits of these drinks are worth mentioning.
Green tea has beneficial phytonutrients and lower levels of caffeine than all other teas. The research study of green tea, health benefits are. A cancer fighter as well, green tea has antioxidant effects that reduce the risk of bacterial or viral heart disease, cancer, stroke, periodontal disease and osteoporosis.
Water full of vitamins and / or naturally sweetened fruit also the new trend. Some offer a full day’s supply of vitamin C while others promise no artificial sweeteners flavored fruit.
