These 10 superfoods are proven, expert-beloved disease fighters and energy
boosters. Add them to your meals and get on the fast track to a super healthy body.
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Why They're Healthy:
-- Just one lemon has more than 100 percent of your daily intake of
vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.
-- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells act as an
anti-inflammatory.
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Broccoli
Why it's healthy:
One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C
-- two essential bone-building nutrients.
-- The same serving also helps stave off numerous cancers.
Zap it! Preserve up to 90 percent of broccoli's vitamin C by
microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)
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Why it's healthy:
Excellent source of anitoxidants, which combat free radicals, damaging substances generated in the body that cause undesirable changes and are involve in the aging process and some diseases.
Another study found that adult females who regularly ate apples
had a 13% to 22% lower risk of developing heart disease.
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Almonds
Why it's healthy:
Rich in nutrients, including iron, calcium, vitamin E, fiber, riboflavin, and magnesium.
The fatty acid profile of almonds, which is made up of 91-94% unsaturated fatty acids, may partly explain why it helps maintain healthy cholesterol levels. Almonds also have the highest fiber content of any tree nut.
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Why it's healthy:
Rich in phytonutrients, antioxidants and fiber. Regular blueberry consumption can reduce the risk of suffering from hypertension (high blood pressure) by 10%, because of the berry's bioactive compounds, anthocyanins, scientists from East Anglia University, England, and Harvard University, USA reported in the American Journal of Nutrition.
Blueberry consumption has also been associated with a lower risk
of artery hardening, and/or intestinal diseases. The fruit has also been
linked to stronger bones in animal studies.
Examples of oily fish include salmon, trout, mackerel, herring, sardines
and anchovies. These types of fish have oil in their tissues and around the gut. Their lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are known to provide
benefits for the heart, as well as the nervous system. Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.
Oily fish also contain vitamins A and D.
Leafy Green Vegetable
High intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2. Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled. It is a good source of vitamins A, B6, C, E and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid, potassium, calcium, manganese, betaine, and iron.
Sweet Potatoes
Rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C,
vitamin B6, as well as carotene (the pink, yellow ones).
The sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.
Wheat germ
Wheat germ is the part of wheat that germinates to grow into a plant - the embryo of the seed. Germ, along with bran, is commonly a by-product of the milling; when cereals
are refined, the germ and bran are often milled out.
High in several vital nutrients, such as vitamin E, folic acid (folate), thiamin, zinc, magnesium, phosphorus, as well as fatty alcohols and essential fatty acids.
Wheat germ is also a good source of fiber.
Avocados
Rich in B vitamins, as well as vitamin K and vitamin E. Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.
Studies have shown that regular avocado consumption lowers blood cholesterol
levels.
Oatmeals
Oatmeal is meal made from rolled or ground oats, or porridge made from ground or rolled oats. Studies have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal's soluble fiber content.
Oatmeal porridge is very rich in B vitamins, omega-3 fatty acids, folate,
and potassium.
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