1) Apples
Apples are an excellent source of antioxidants, which combat free radicals, damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases.
An antioxidant found in apples (polyphenols) might extend lifespans. Tests on fruit flies found that polyphenols also help them to preserve their ability to walk, climb and move about.
Another study found that adult females who regularly ate apples had a 13% to 22% lower risk of developing heart disease.
2) Almonds
Almonds are rich in nutrients that provide cardioprotective effects, 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.
3) Broccoli
Broccoli is rich in fiber, folate, potassium, calcium and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains beta-carotene, an antioxidant, as well as vitamin C.
Boiling broccoli for too long can destroy much of its vital nutrients. Lightly steamed broccoli has powerful anticancer enzyme myrosinase.
If overcooked, the broccoli's beneficial effects can be seriously undermined.
The researchers said that adding broccoli to a meal can often double its anticancer properties.
Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, overcooking can destroy most of the benefits.
** Broccoli powder does not contain myrosinase.
If overcooked, the broccoli's beneficial effects can be seriously undermined.
The researchers said that adding broccoli to a meal can often double its anticancer properties.
Another ingredient, sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, overcooking can destroy most of the benefits.
** Broccoli powder does not contain myrosinase.
4) Blueberries
Blueberries are rich in phytonutrients, antioxidants and fiber.
Elderly people who eat plenty of blueberries (and strawberries) are less likely to suffer from cognitive decline, compared to other people of their age who do not.
Blueberries were found in a study to help in curbing obesity. Plant polyphenols, which are abundant in blueberries, have been shown to reduce the development of fat cells (adipogenesis), while inducing the breakdown of lipids and fat (lipolysis).
Blueberries may help in controlling body weight
Regular blueberry consumption can reduce the risk of suffering from hypertension (high blood pressure) by 10%, because of the berry's bioactive compounds, anthocyanins.
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.
5) Oily fish
Salmon, trout, mackerel, herring, sardines and anchovies are examples of oily fish. 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.
6) Leafy green vegetables
Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2.
Spinach 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.
Boiling spinach can significantly reduce its levels of good nutrients.
7) Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).
The nutritional value of sweet potatoes compared to other vegetables, the sweet potato ranked number one, when vitamins A and C, iron, calcium, protein and complex carbohydrates were considered.
Sweet potato roots are rich in fiber and several important nutrients
8) 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.
Wheat germ is 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.
9) Avocados
Approximately 75% of the calories in an avocado come from fat; mostly monosaturated fat.
Avocadoes have 35% more potassium than bananas.
Avocados are also very 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.
Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the pre-cancerous cells.
10) Oatmeal
Oatmeal is meal made from rolled or ground oats, or porridge made from ground or rolled oats.
Studies have shown that a bowl of oatmeal everyday help to lower blood cholesterol levels, because of the cereal's soluble fiber content.
In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet.
Oats is rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose.
Oatmeal porridge is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.
Coarse or steel-cut oats contain more fiber than instant varieties.
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