Why should we eat them every day? With this crunchy food, one can forget about vitamin A pills. We all know that carrots have many health benefits related to skin health, vision, and anti-aging. Due to the carotenoids, fat-soluble compounds, carrots are associated with cancer prevention. The same compounds are also able to reduce the risk of various inflammations, such as rheumatoid arthritis and asthma.
Vitamin A in carrots helps liver with detoxification – it reduces the bile and fat in liver. This powerful antiseptic, used to prevent many infections, is associated with a lower risk of heart disease as well. For healthy teeth and gums, carrots are necessary – they stimulate gums and saliva production, and prevent cavity-forming bacteria. Raw, cooked, backed, or in salads, soups, and sweets, carrots are easy to prepare. For optimum health, ½ cup of carrot juice a day is the best.
How great is spinach? Green and leafy, loaded with omega – 3 fatty acids and folic acid, spinach main benefit is the ability to reduce the risk of heart disease, stroke, and osteoporosis. Spinach is low in calories, yet very high in minerals and vitamins. It is loaded with flavanoids that act as antioxidants, and protect the body from harmful radicals. This vegetable is heart-friendly, and brain boosting. It will protect your heart due to the vitamin C and A, and keep your concentration on the highest level.
Moreover, it will protect you against eye diseases, and inflammations. Spinach is loaded with iron, a mineral that is very important for children and women. Eat spinach whenever and however you wish – ½ cup of cooked spinach a day will keep your overall health in balance.
Broccoli is your best friend when it comes to maintaining your organism and metabolism at best. Studies showed that broccoli draws cholesterol out of the body. Due to the anti-inflammatory phyto nutrients, broccoli is great at reducing inflammation and allergy reactions. As the most concentrated source of vitamin C, broccoli is one of the most powerful antioxidants. Calcium and vitamin D in broccoli are responsible for bone health and prevention of osteoporosis.
This great detoxification food is necessary for maintaining healthy weight and for healthy diets. Many studies showed that broccoli has great potential in cancer prevention. As for the daily intake, eat at least ½ cup of cooked broccoli.
What’s so great about yogurt – or should we say, what’s not? Many people prefer yogurt because it is easier to digest. Others choose yogurt as a great source of calcium (a mineral that contributes to colon health) and because yogurt increases the absorption of other nutrients, especially B – vitamins.
Why people say yogurt is good for immunity? Researchers have shown that yogurt increases the levels of interferon – protein that our immune system (white cells) produces when in danger of bacterial infection, viruses, and tumor cells. For children, yogurt represents a great source of proteins, fat, minerals, and carbohydrates. Some studies indicate that those who consume yogurt daily have a longer lifespan and are in good physical condition. One cup of yogurt a day is excellent for your health.
Tomatoes are linked to many health benefits; they can reduce the risk of man getting prostate cancer, ward of damaging free radicals from our cells, reduce the risk of breast and stomach cancer (due to the antioxidant lycopene), protect the skin against UV rays, and reduce bad cholesterol. As for other benefits, we need to remember that tomatoes reduce lines and wrinkles, maintain healthy and younger skin, balance healthy weight, and help with weight loss. Do we need more reasons to eat tomatoes?
The best way to get all beneficial nutrients from tomatoes is to eat them every day – they are loaded with vitamin A, E and C, and potassium and mineral salt. Lycopene is the compound that attracts the most attention from scientist due to its powerful health benefits. In order to gain the most of lycopene, you should cook processed tomatoes in olive oil (this way it is easier for the body to absorb lycopene). A glass of tomato juice or eight red cherry tomatoes a day is what our organism needs.
What can blueberries do for you? Recent studies showed that blueberries boost memory, and keep you alert and focused. As a great source of vitamin C, and K, fiber, and flavonoids, blueberries are powerful antioxidants. Having all these great characteristics, blueberries help prevent heart disease, stroke, and degenerative diseases. Due to the flavanoids, blueberries help prevent urinary tract infections. Fresh or frozen, blueberries are great protection food.
Eat blueberries with cinnamon and flax seeds for breakfast, and forget about health problems. If you are not a breakfast person, a cup of blueberries a day, either frozen, fresh or dried, will keep you energized and protected.
These nuts are rich in omega – 3 fatty acids, loaded with anti-inflammatory polyphenols and packed with proteins. Due to omega – 3s, walnuts are beneficial for depression, attention-deficit disorders, and inflammatory diseases such as rheumatoid arthritis. Walnuts can reduce the risk of breast cancer and diabetes, researchers showed. Another study linked walnuts antioxidant properties with heart health.
These days, more and more people include walnuts and walnut oil in everyday nutrition, explaining that walnuts have the ability to lower blood pressure, thus help the body deal with stress more efficiently. Anytime is good for walnuts – about one ounce or seven walnuts a day, especially as snacks at work, or after, will help you boost energy and feel more optimistic and active. Besides walnuts, one can also consume almonds, peanuts, hazelnuts, macadamia nuts, and pistachios.
If you wish to find the most powerful source of antioxidants, you should include tea in your nutrition. Teas have more antioxidant than any fruits or vegetables, therefore teas are the best protection against heart diseases, stroke, and cancer. It appears that tea decreases bad cholesterol and improves blood vessels function as well. Two to five cups a day, during afternoon breaks from work, can help protect your body and organism in the best way. One can either brew it fresh or drink it from the fridge. The best way is to drink it between meals, because it may interfere with the absorption of iron from food.
Bowden, J. (2007). The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why. Fair Winds Press.
Mateljan, G. (2006). The World’s Healthiest Foods, Essential Guide for the Healthiest Way of Eating. World’s Healthiest Foods.
Wood, R., Markel, P. and Pitchford, P. (2010). The New Whole Foods Encyclopedia: A Comprehensive Resource for Healthy Eating. Penguin Books.
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