What if you could make a conscious effort to add five healthy foods to your plate and make an improvement in your longevity?
A nutritious, well-balanced diet – along with physical activity and refraining from smoking – is the foundation of good health. Healthy eating includes consuming high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water in the foods you take in while minimizing processed food and agricultural products, saturated fats and alcohol. Eating in this manner helps you maintain your body’s everyday functions, promotes optimal body weight and can assist in disease prevention.
The following 10 products are going to keep your body strong and healthy during the whole life.
Avocados, which are actually classified as a fruit, are low in fructose and rich in healthy monounsaturated fat and potassium, and research has confirmed the avocado's ability to benefit vascular function and heart health. Avocados also provide close to 20 essential health-boosting nutrients, including fiber, vitamin E, B-vitamins, and folic acid.
2. Swiss Chard
Swiss chard is an excellent source of vitamins C, E, and A (in the form of beta-carotene) along with the minerals manganese and zinc. When you eat Swiss chard, you get a wealth of antioxidant and anti-inflammatory benefits. The betalin pigments in Swiss chard also support your body's Phase 2 detoxification process.
Garlic is rich in manganese, calcium, phosphorus, selenium, and vitamins B6 and C, so it is beneficial for your bones as well as your thyroid. It is thought that much of garlic's therapeutic effect comes from its sulfur-containing compounds, such as allicin, which are also what give it its characteristic smell.
Fresh broccoli sprouts are far more potent than whole broccoli, allowing you to eat far less in terms of quantity. For example, research has revealed that three-day old broccoli sprouts consistently contain anywhere from 10-100 times the amount of glucoraphanin–a chemoprotective compound–found in mature broccoli.
Aside from being rich in protein, fiber, vitamin C, B vitamins, calcium, and minerals, mushrooms are excellent sources of antioxidants. In addition, some of the most potent immunosupportive agents come from mushrooms, and this is one reason why they are so beneficial for both preventing and treating cancer.
Just one cup of kale will flood your body with disease-fighting vitamins K, A, and C, along with respectable amounts of manganese, copper, B vitamins, fiber, calcium, and potassium. With each serving of kale, you will also find more than 45 unique flavonoids, which have both antioxidant and anti-inflammatory benefits. Kale is also a good source of cancer-fighting sulforaphane and indole-3-carbinol.
Spinach is rich in vitamins, minerals and antioxidants, including folate, vitamin A, iron, potassium, calcium, zinc, and selenium. Spinach also contains flavonoids that may help protect your body from free radicals, while offering anti-inflammatory benefits and antioxidant support.
8. Collard Greens
Rich in vitamin K and phytonutrients – caffeic acid, ferulic acid, quercetin, and kaempferol – collard greens help lower oxidative stress in your cells while fighting inflammation. Other phytonutrients in collard greens, specifically diindolylmethane and sulforaphane, have been clinically proven to combat cancer.
9. Collard Greens
Tomatoes are an excellent source of lutein, zeaxanthin, and vitamin C (which is most concentrated in the jelly-like substance that surrounds the seeds), as well as vitamins A, E, and the B vitamins, potassium, manganese, and phosphorus. Tomatoes are also a particularly concentrated source of lycopene – a carotenoid antioxidant that may significantly lower your risk for stroke and cancer.
One serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese. Cauliflower is a good source of choline, a B vitamin known for its role in brain development, and contains a wealth of anti-inflammatory nutrients.