In addition to providing the required energy, the food we eat every day also plays an important role in preventing various diseases. There are many healthy foods that can easily be obtained. Here are the 10 most nutritious foods in the world that we must include in the daily diet
1. Broccoli.
One of the cancer-fighting foods, thanks to the presence of sulfur compounds, such as sulforaphane. Eat more broccoli can cut a person’s risk of breast cancer, lung cancer, and colon cancer. Sulforaphane has also been proven to be effective to kill bacteria that cause ulcers.
2. Blueberries.
The content of antioxidant compounds in blueberries called anthocyanin, flavonoid, or better known works ward off heart disease, cancer and age-related blindness and memory loss. Just like their cousin the cranberry, blueberry shown to prevent urinary tract infections, thanks to epicatechins antioxidant, which keeps bacteria from sticking to the bladder wall. In fact, the fiber in blueberries effective in warding off constipation.
3. Avocado.
Do not misinterpret the fat contained in avocado fruit. Avocado fat included in the monounsaturated fat group so it will not make your belly fat. Avocado can actually lower cholesterol. The researchers found that replacing only 5 percent of calories from saturated fat (butter or cheese) in monounsaturated fats (avocados) can cut risk of heart attack more than a third. Other additional benefits, avocados are also high in beta-sitosterol, plant sterols inhibit cholesterol absorption from food, acts as an anticancer compound (glutatin) and powerful antioxidants.
4. Bean
Peanuts is actually good for your heart because the beans can absorb cholesterol that the body can get rid of before it attaches to the artery wall. The study found that diets high in soluble fiber can reduce total cholesterol by 10-15 percent. A recent study even showed that food derived from grains included in the top group with the highest antioxidant level category.
5. Black chocolate
Dark chocolate contains large amounts of flavonoids, an antioxidant. In fact, the content of flavonoids in dark chocolate more than any other food. The study found that antioxidants can increase blood pressure, prevent blood clots, slow oxidation of LDL cholesterol, and reduce inflammation. Some research suggests that eating 45 grams (1.5 ounces) per day can reduce heart attack risk by 10 percent. Dark dark chocolate can also reduce insulin resistance, the main problem behind diabetes.
6. Flax seeds
Flax seed works just like the hormone estrogen in the body, blocking estrogen receptors on cells and contribute to related decline in hormone levels associated with certain cancers, like breast cancer. Flax seeds is also a fantastic source of alpha-linolenic acid (ALA), an essential fatty acid that the body uses to make omega-3 fatty acids. ALA serves the blood and reduce the risk of heart attack and stroke.
7. Salmon.
Eat at least two servings of salmon per week can reduce the risk of death from heart disease by 17 percent and your risk of heart attack by 27 percent. A Swedish study that followed more than 6,000 men for 30 years found that those who ate fatty fish in moderate amounts-third lower risk of prostate cancer.
8. Garlic.
Garlic has antibacterial, antifungal, and antiviral properties, potentially even to drive some antibiotic-resistant bacteria. Although only a little lower cholesterol, these herbs also act as blood thinners, reducing the formation of blood clots, heart attack and stroke risk. Take at least six or more cloves of garlic a week can cut the risk of colorectal cancer, gastric, and prostate cancer than to eat one clove per week.
9. Spinach.
In addition to working to protect your eyes from macular degeneration (a decrease in the sharpness of vision), the carotenoid content in spinach can also help maintain bone density and prevent fracture risk. All sorts of green vegetables are a rich source of potassium and magnesium, and folate, all of which function in maintaining blood pressure and reduce the risk of stroke. Folate also contribute in cutting the risk of lung cancer for former smokers.
10. Yogurt
Yogurt is a food source that plays an important role in bone development. However, the real power lies in the good bacteria, known as probiotics, which continues to suppress the growth of harmful bacteria in your gut. Too many bacteria are “bad” can cause gastrointestinal and other health problems. Eating yogurt may help resolve inflammatory diseases (inflammatory) bowel, ulcers, urinary tract infections and vaginal yeast infections.
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