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10 healthiest foods

A healthy diet should not be complicated. To make it easier and adopt healthy eating strategies, begin incorporating these healthy foods into your diet. Here is the list of the ten most healthy foods you should eat now.

Lemons

• Only one lemon as the healthiest foods have more than 100 percent of your daily intake of vitamin C, which can help increase "good" HDL cholesterol levels and strengthen bones.
• flavonoids found in lemons can help inhibit the growth of cancer cells and act as an antiinflammatory.

Tip: Add a slice of lemon to green tea. One study found that citrus increases the body's ability to absorb the antioxidants in tea by 80 percent.

Salmon

• A great source of omega-3, which have been linked to a lower risk of depression, heart disease and cancer.
• A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which can protect against memory loss and Alzheimer's disease.

Council :. Opt for wild over farmed, containing 16 times polychlorinated biphenyls both toxic (PCB) as the wild salmon

Dark Chocolate

• Only a quarter of one ounce daily can reduce blood pressure in otherwise healthy individuals.
• The cocoa powder is rich in flavonoids, antioxidants proven to reduce LDL "bad" cholesterol and increase "good" HDL levels.

Tip: A black chocolate bar contains about 53.5 milligrams of flavonoids; a bar of milk chocolate has less than 14.

Potatoes

• A red potato contains 66 micrograms of folate-cell building -. Approximately the same amount found in a cup of spinach or broccoli
• A sweet potato is almost eight times the amount of anti-cancer and immune-boosting vitamin A you need daily.

Tip: Let your potato cool before eating. Research shows that doing so can help you burn about 25 percent more fat after a meal, thanks to a resistant starch fat.

Broccoli

• A stalk as the healthiest foods contain more than 100 percent of your daily requirement of vitamin K and nearly 200 percent of the - average daily recommended dose vitamin C of broccoli. Two essential nutrients strengthen bones
• The same portion also helps prevent many types of cancer.

Council :. Preserve up to 90 percent of the vitamin C of broccoli in the microwave

Avocados

• rich in healthy fats, satisfying tested in a study to lower cholesterol by 22 percent.
• One has more than half of the fiber and 40 percent of the folate you need daily, which can reduce your risk of heart disease.

Council :. add to your salad can increase the absorption of essential nutrients like beta-carotene by three to five times compared with the salads without this super

Nuts

• most fatty acids provides omega-3, which can help reduce cholesterol, of all nuts.
• Omega-3s have been shown to improve mood and fight against cancer; that can protect against sun damage, too (but do not skip the SPF!).

Tip: eat some dessert. The antioxidant melatonin, found in nuts, helps regulate sleep

nder

• nder is a disease fighter powerful that can inhibit the growth of bacteria, including E. coli.
• Allicin, a compound found in garlic, functions as a potent anti-inflammatory and has been shown to help reduce cholesterol levels and blood pressure.

Tip: crushed fresh garlic releases the most allicin. Just do not cook too; garlic exposed to high temperatures for more than 10 minutes loses important nutrients.

Beans

• Eat a serving of legumes (beans, peas and lentils) four times a week can reduce your risk of heart disease by 22 hundred.
• That same habit may also reduce the risk of breast cancer.

Tip: The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

spinach

• spinach contains lutein and zeaxanthin, two important antioxidants for eye health immune stimulation.
• Recent research found that among the fruits and vegetables that fight cancer, spinach is one of the most effective.

Tip: Spinach is a healthy and tasteless addition to any smoothie. Try mixing 1 cup spinach, 1 cup shredded carrots, 1 banana, 1 cup apple juice, and ice.

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