Berries. Strawberries, blueberries, raspberries—they’re not just lovely to look at, they’re also packed with ellagic acid, an antioxidant that has been shown to have cancer fighting properties. Blueberries have also been shown to be good for people who are suffering from diabetes by helping to increase sensitivity to insulin thus helping to control blood sugar levels. Moreover, berries are low in sugar and high in fiber. They are so versatile too—you can eat them as a snack by itself, you can puree them and turn them into juices and smoothies, you can use them as an addition to salads too.
Beans. Beans are packed with fiber which aids digestion and helps prevent certain diseases. Beans contain soluble fiber which helps provide roughage to our stool, preventing constipation or loose stools. Having adequate amounts of insoluble fiber in our bodies helps us avoid having gastrointestinal problems such as colon cancer. Beans also contain insoluble fiber which is a gel-like substance that helps us more efficiently process fats, slows down the processing of carbohydrates, and lowers cholesterol levels in the body. Beans also encourages weight loss because of its high fiber content which makes us feel fuller for longer. Beans have also been shown to be beneficial in preventing and managing diabetes and in preventing heart diseases.
Broccoli. Broccolis are packed with vitamin K which is crucial in neurological health, bone health and blood health. One medium head of broccoli contains more than 100% of the daily recommended amount for vitamin K. This veggie is also packed with more than 200% of the daily recommended amount of Vitamin C which is beneficial for the immune system and our overall health. It also contains high calcium levels which encourages the formation of healthy bones. Perhaps one of the most astounding recent discoveries related to broccolis is its cancer fighting abilities, particularly against gastric cancer, breast cancer and liver cancer. Broccolis are best eaten when it is lightly steamed or blanched.
Fatty fish. There are good fats and there are bad fats. The fats that are contained in fish such as salmon, herring, cod, tuna and mackerel are beneficial to the body because of its high levels of the antioxidant omega-3. Omega 3 protects the body from free-radicals and has also been shown to have cancer fighting properties. It protects the brain and the heart, lowers bad cholesterol levels, increases good cholesterol levels and stabilizes blood pressure.
Spinach. Spinach is so densely packed with nutrition yet so low in calories which makes it the perfect food for people on a diet. A cup will contain more that your daily requirement for vitamin K and vitamin A. It also contains high amounts of manganese and folate which is especially good for women who are planning to get pregnant or those who are pregnant. It is also packed with antioxidants which have been shown to be beneficial in lessening the risk of breast cancer, skin cancer, ovarian, prostate and stomach cancer. Spinach has also been shown to improve cardiovascular health and brain health.
Nuts. Nuts make for good snacks because it’s filling without having too much calories. Different types of nuts have different nutritional properties, but generally any nut is good for you. Some especially are, including brazil nuts which have been shown to have cancer fighting properties along with hazelnuts and walnuts. Nuts are known as heart healthy foods because it can decrease the levels of bad cholesterol in the body while increasing good cholesterol levels. It also lessens the risk of developing blood clots that can lead to stroke and heart attacks.