Imagine a food that is not only delicious, but also nutritious and healthy. A food that helps maintain a normal body weight, improves mood and reduces the risk to suffer from various diseases. Here are top 5 most nutritious foods.
Apples are an excellent source of antioxidants that fight free radicals. Free radicals are harmful substances formed in the body that cause aging and some diseases. Some studies have shown that antioxidants found in apples (polyphenols) can increase life expectancy and physical capacity. Another study has found that women who eat apples had less likely to have heart diseases.
Almonds are rich in nutrients and vitamins: magnesium, vitamin E, calcium, fiber, vitamin B12 (riboflavin), unsaturated fatty acids, etc. Almonds have more dietary fiber than any other nuts. Almonds are rich in unsaturated fatty acids, which help maintain normal cholesterol levels in the blood, which is important for the prevention of atherosclerosis.
Broccoli is rich in dietary fiber, potassium, folic acid, vitamin C, and beta-carotene. Broccoli help reduce the risk of cardiovascular diseases, diabetes,and even some cancers. Broccoli contain enzyme, which is important for cancer prevention. However, it is important to keep in mind that this enzyme is not resistant to heat, and broccoli can not be cooked for a long time. The best way to prepare broccoli is steaming.
Blueberries are rich in dietary fiber, antioxidants, and vitamins. Regular consumption of blueberries can reduce the risk for hypertension and atherosclerosis. They also help to reduce the aging processes and improve memory.
- Oily fish
Oily fish – salmon, trout, mackerel, herring, sardines, anchovies, etc. contain a large amount of omega-3 fatty acids. These acids are important for maintaining a healthy heart and cardiovascular system, as well as necessary for the nervous system. Omega-3 fatty acids also have anti-inflammatory effects, so it is important for patients with arthritis and other inflammatory diseases. Some studies suggest that omega-3 fatty acids reduce the progression of prostate cancer. Oily fish are also rich in vitamin A and D.