Friends, do you know there are ten 10 super foods that have been proven to fight disease and increase energy. Put the foods into the daily diet can be the fastest trick to get the optimal healthy body.
1. Lemon Why is healthy? Inside the fruit there are more than 100 percent of vitamin C we need every day. Vitamin C works to increase levels of "good" cholesterol HDL and strengthen bones. Plus, flavonoids contained in the lemon can suppress the growth of cancer cells and act as anti-inflammatories weapon.
Tip: Add the chopped lemon in green tea. A study from Purdue Univrsity find, citrus can boost the body's ability to absorb the antioxidants in tea by 80 percent.
2. Why healthy broccoli? One medium stalk of broccoli contains more than 100 percent of vitamin K is needed every day, and nearly 200 percent of the recommended dose of vitamin C. These two nutrients are very important in the formation of our bones. The same serving of broccoli is also capable of being a powerful shield cancer.
Tip: Use the microwave to retain 90 percent of the amount of vitamin C in broccoli. Steaming or boiling technique can only be maintained as much as 66 percent nutrition.
3. Why is dark chocolate healthy? Consume 7 grams of dark chocolate every day can reduce blood pressure. Cocoa powder is rich in flavonoids, antioxidants that are good in reducing cholesterol "bad" LDL cholesterol and increase "good" HDL cholesterol.
This is evidenced in a study published in the Journal of Agricultural and Food Chemistry reported that cocoa powder has now sold eight times more flavonoids than conventional cocoa.
Tip: Dark chocolate bar containing 53.5 mg of flavonoids, whereas milk chocolate bar has only less than 14 mg of flavonoids.
4. Why potatoes healthy? Red potato has 66 micrograms of folate-forming cells, which are equal in number to those found in 30 gram and 91 gram broccoli spinach. In one sweet sweet fruits contain vitamin A eight times more of our daily requirement. This vitamin bermafaat fight cancer and boost the immune system.
Tip: Let the potatoes cool before consumption. The study found this habit will help you burn 25 percent more fat after eating.
5. Salmon why healthier? The natural resources of the sea is very rich in Omega-3 fatty acids are efficacious lower risk of depression, heart disease, and cancer. Eating 85 grams of salmon has been able to provide the required 50 percent of niacin per day. Niacin serves to protect us from attack Alzheimer's and dementia.
Tips: For maximum results, choose wild salmon than farmed.
6. Walnuts healthy Why? Walnuts contains Omega-3 fatty acids, lowering cholesterol, most of the other nuts. Plus, Omega-3 is also asked as a mood enhancer and cancer fighter.
Tips: asup few walnuts for dessert. Antioxidant content of melatonin in walnuts will help regulate our sleeping hours.
7. Why healthy avocado? The fat in avocados proven koleterol healthy and can reduce up to 22 percent. The avocados have more than 50 percent fiber and 40 percent of folate we need every day, which will reduce the risk of heart disease.
Tip: Add avocado to a salad plate will increase the absorption of key nutrients, such as beta-carotene, up to 3-5 times compared salad without avocado.
8. Why Garlic is healthy? This herb has a powerful disease-fighting power, garlic is able to suppress the growth of bacteria, including ecoli. The content of allicin in this seasoning works as an anti-inflammatory and helps lower cholesterol and blood pressure.
Tips: Mash fresh garlic to get the best allicin. Do not be too long, exposure to hot temperatures more than 10 minutes will make good nutrition in garlic disappears.
9. Why healthy spinach? Lutein and zeaxanthin are two antioxidants in spinach enhancing the immune system is very good for eye health. Studies conducted at the Center for Eye Research in Australia found that a diet rich in these nutrients above will reduce the risk of cataracts. Compared to all the cancer-fighting fruit and vegetables, spinach is one of the "arms" the most effective.
Tip: Because no taste, add spinach in a smoothie. Method: Mix 30 grams of spinach, 110 grams of grated carrot, 1 banana, 1 cup apple juice and ice cubes in a blender until well blended.
10. Why healthy legumes? Eating one serving of legumes (peas, lentils) four times a week can lower your risk of heart disease of up 22 percent. A similar practice can reduce the risk of breast cancer.
Tip: The darker the color, the more antioxidants in these legumes. A study found black beans contains 40 times more antioxidants than white beans.
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