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The Super Foods

If we can condense our diet to regularly include just the 10 healthiest food products, what would these foods be? A lot of people want to know what products they should be eating more of in order to be healthy. Read on and find out for yourself.

1.       Broccoli. The American Journal of Clinical Nutrition has bestowed the top honors in terms of nutrition in vegetables to the broccoli. The vegetable helps reduce the risk of colon cancer, strokes, breast cancer and other ailments. The humble vegetable’s cancer-fighting properties is attributed to isothiocyanates chemicals that is contained by the plant which stimulates the body’s own production of cancer fighting substances. Broccoli is packed with nutrients too, having more than 100% of the daily recommended vitamin K, and 200% of the recommended vitamin C.

2.       Salmon. Salmon is a great alternative to red meats, and super delicious too! Salmon has been shown to have almost 50% of the daily niacin needed, a compound that is beneficial to improving memory and fighting off Alzheimer’s disease. The American Heart Association also recommends eating fatty fish like salmon at least 2 times a week because of its ability to lower bad cholesterols and increase good cholesterols, thus lowering the risk of heart diseases and stroke.

3.       Spinach. Like the broccoli, spinach is one of the greens most highly ranked when it comes to health. Spinach has the ability to fight of certain cancers because it has loads of the antioxidant flavonoid, and it helps prevent atherosclerosis or hardening of the arteries. Spinach is also a great source for vitamins A, C and K.

4.       Berries. Who doesn’t love berries? Aside from those who are allergic of course. Berries are one of the most versatile and easy to use fruits, since you can use it on desserts, as sauces, as a drink or as snacks when eaten on its own. They do not require peeling or fancy preparation. Berries are loaded with antioxidants and are rich in fiber, folate, vitamin C and other phytonutrients.

5.       Beans. Beans are great added on salads, in soups, or dips. In many parts of Asia, beans are a famous ingredient in many desserts and even eaten as a sweet snack on its own. A single serving of beans eaten four times a week has been shown to help reduce heart disease by as much as 22 percent. Beans are also packed with protein and fiber that’s great for the health. Darker beans have been said to be the better choice when it comes to antioxidant levels.

6.       Lemons. A single lemon will contain more than 100% of the daily recommended vitamin C. Lemons are great in strengthening the bones as well as in helping to increase good cholesterol levels. It has anti-inflammatory properties as well as cancer-fighting properties. Use as a dressing in salads, or as a drink on its own. Lemon is also great added to green teas as it increases the absorption of antioxidants in the body from the tea by as much as 80%.

7.       Potatoes. Ah, potatoes. Everyone loves potatoes but they are much maligned in diets because of their high starch content. Actually potatoes are one of the healthiest foods in the planet. A single serving of this tuber can contain as much as 66 mg of folate, and nearly eight times the daily recommended amount of vitamin A. potatoes thus improve your immune system and help fight off cancers. It has also been shown that the body can burn off as much as 25% of fats following a meal with potatoes because of the fat-resistant starch that it contains.

8.       Garlic. We often overlook garlic because it sits on the sidelines, but without garlic our dishes just don’t taste as good. But did you know that garlic is also a superfood? Garlic contains high amount of the compound allicin, a powerful anti-inflammatory agent that is known to lower blood pressure and bad cholesterols in the body. Garlic is best used crushed and not overcooked.

9.       Whole grains. When looking for grains based products like breads and pastas, always go for whole wheat. Whole grains are better than refined (white) products because they retain much of their original nutrients. These nutrients include antioxidants, B vitamins, Vitamin E, magnesium, fiber and iron.

10.   Yogurt. The best kind of yogurt is plain yogurt. The fruity ones might be loaded with too much sugar. Yogurt is packed with calcium which the body needs to strengthen bones and for many other body processes such as regulating nerve transmission. Yogurt also aids in proper digestion because of its microbiotic content. Yogurt is also suitable for people who are lactose intolerant.