A healthy diet # 1: Lemons
Why they are healthy:- A lemon over 100 percent of the daily vitamin C, which help to increase the HDL cholesterol "well" and strengthen bone.- Citrus Flavonoids found in lemons can help to inhibit cancer cell growth and act as an anti-inflammatory inhibitor.Advice:Add a slice of lemon to your green tea. One study found that citrus is the ability of your body to increase the antioxidants in tea by about 80 percent.
Healthy eating # 2: Broccoli
Why it's healthy:- A midshaft broccoli contains more than 100 percent of the daily requirement of vitamin K and nearly 200 percent of the recommended daily dose of vitamin C - two essential nutrients for bone formation.- The same section also prevents many cancers.Advice:Preserve Zapalo to 90 percent broccoli microwaves vitamin C (the water vapor or cooking is kept in just 66 percent of the nutrient).
A healthy diet # 3: Dark chocolate
Why it's healthy:- Only a quarter of a daily ounce can reduce the blood pressure in healthy people.- Cocoa powder is rich in flavonoids, showing antioxidants LDL "bad" reduce and "good" HDL levels increase.Advice:A dark chocolate bar contains about 53.5 mg flavonoids; A milk chocolate contains less than 14.
A healthy diet # 4: potatoes
Why they are healthy:- A red potato contains 66 micrograms of folate building cells - about the same amount in a cup of spinach or broccoli.- A sweet potato has almost eight times the amount of vitamin A that fight against cancer and you must be immune every day.Advice:Leave your fresh potato before eating. Research shows that it can help you burn about 25 percent more fat after a meal with a starch parchment.
Healthy eating # 5: Salmon
Why it's healthy:- An important source of omega-3 fatty acids that have been associated with a lower risk of depression, heart disease and cancer.- A portion of 3 ounces contains about 50 percent of their daily dose of niacin, which can protect against Alzheimer's disease and memory loss.Advice:Choose game on the farm, which is 16 times more toxic polychlorinated biphenyl (PCB) than wild salmon.
A healthy diet # 6: nuts
Why they are healthy:- They contain most of the omega-3 fatty acids that can help lower cholesterol, nuts.- It has been shown to improve mood and fight against omega-3 cancer; You can also protect it from sun damage (but do not skip the SPF!).Advice:Eat a little for dessert: The antioxidant melatonin, in nuts, helps sleep regulate.
Healthy food # 7: Avocados
Why they are healthy:- healthy and satisfying fat rich in a study demonstrated cholesterol reduction by 22 percent.- It was more than half of the fiber and 40 percent of the folic acid you need daily that reduce the risk of heart disease.Advice:In the salad, without this diet, the intake of important nutrients such as three to five times the beta-carotene compared to salads can be increased.
Healthy food # 8: garlic
Why it's healthy:- Garlic is a powerful disease fighter can inhibit the growth of bacteria, including E. coli.- Allicin, a compound found in garlic, acts as an anti-inflammatory and has been shown to reduce cholesterol and blood pressure.Advice:Fresh garlic press as allicin. Just not long; Garlic is exposed to high temperatures for more than 10 minutes loses important nutrients.
Healthy food # 9: Spinach
Why it's healthy:- Spinach contains lutein and zeaxanthin, two antioxidants that stimulate the immune system, important to the health of the eyes.- Recent research has shown among the fruits and vegetables that the fight against cancer, spinach is one of the most effective.Advice:Spinach is a healthy supplement and tasteless in a smoothie. I do not know, I promise you! Try mixing 1 cup spinach, carrots 1 cup shredded, 1 bananein, 1 cup juspomme and ice cream.
Healthy diet # 10: Frijoles
Why they are healthy:
- Eat a serving of legumes (beans, peas and lentils) four times a week can reduce the risk of heart disease by 22 percent.
- The same habit can also reduce the risk of breast cancer.
Advice:
The darker the bean, the more antioxidants. One study found that black bean husks contain 40 times the amount of antioxidants found in white bean husks.
