1) Apples
Apples are an excellent source of antioxidants , which fight free radicals. Free radicals are generated in the body that cause unwanted changes are involved in the aging process and diseases harmful substances.
Some animal studies have shown that an antioxidant found in apples (polyphenols ) can prolong life. Tests on fruit flies found that polyphenols also preserve their ability to walk, climb and move.
Another study showed that older women who regularly ate apples had a risk 13% to 22 % lower risk of developing heart disease.
2 ) Almonds
Almonds are rich in nutrients, including magnesium , vitamin E , iron, calcium , fiber and riboflavin. A scientific study published in Nutrition Reviews last year found that almonds as a food can help maintain healthy cholesterol levels .The authors wrote :
" The message that almonds , in themselves , are a heart-healthy snack should be emphasized that consumers. Moreover, when almonds are incorporated into a healthy and balanced diet , the benefits are even greater. "
Almonds have more fiber than any other nut .The fatty acid profile of almonds, which is composed of unsaturated fatty acids of 91-94 % , may explain in part why helps maintain healthy cholesterol levels .
3 ) Broccoli
Broccoli is high in fiber , calcium , potassium , folate and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease , diabetes and some cancers. Broccoli also contains vitamin C and beta-carotene , an antioxidant.
The overcooking can destroy myrosinase - if the enzyme myrosinase is not destroyed during cooking , broccoli can also reduce the risk of developing cancer. The best way to cook broccoli and preserve myrosinase is lightly steamed vegetables - that is annealed , the beneficial effects of vegetables can seriously compromise , researchers from the University of Illinois, wrote in peer -reviewed journal Nutrition and Cancer.
Myrosinase converts certain chemicals containing sulfur found in broccoli (called glucosinolates ) to isothiocyanates ( other chemicals containing sulfur ) , which is known to have anti - cancer. The researchers said that the addition of broccoli to a meal can often double their protective properties against cancer.
Another ingredient that exists in sulforphane said broccoli also have anti - cancer and anti-inflammatory qualities . However, overcooking can destroy most of the benefits .Broccoli powder does not contain myrosinase .
A recent article on the benefits of broccoli :" Lightly steamed broccoli has a powerful anti-cancer enzyme myrosinase "
4) blueberries
Blueberries are rich in fiber , antioxidants and phytonutrients. Phytonutrients are natural chemical substances found in plants. Unlike vitamins and minerals found in plant foods , phytonutrients are not essential to keep us alive . However, they can help prevent disease and keep the body functioning properly .
According to a study by the Harvard Medical School , older people who eat a lot of blueberries and strawberries () are less likely to suffer cognitive impairment , compared to other people your age who do not.
Blueberries have been found in another study conducted by researchers at Texas Women's University , for help in the fight against obesity. Plant polyphenols , which are abundant in cranberries have been shown to reduce fat cell development ( adipogenesis ), whereas the induction of the degradation of lipids and fat (lipolysis ) .
Regular consumption of cranberry may reduce the risk of hypertension ( high blood pressure ) of 10 % , due to the bay bioactive compounds , anthocyanins , scientists at the University of East Anglia , England , and the University of Harvard , USA reported in the American Journal of Nutrition.
Blueberry consumption has also been associated with a lower risk of hardening of the arteries , and / or intestinal illnesses . Fruit has also been associated with stronger bones in animal studies .
5 ) oily fish
Examples of oily fish are salmon , trout , mackerel , herring , sardines and anchovies. These types of fish oil in their tissues and around the intestine. Hair lines containing up to 30 % oil, especially omega-3 fatty acids . These oils are known to provide benefits to the heart and nervous system . Fatty fish are also known to provide benefits to patients with inflammatory conditions such as arthritis.Fatty fish also contain vitamins A and D.
Scientists Jonsson Comprehensive Cancer Center at UCLA found that prostate cancer progression was significantly reduced when patients were on a low fat diet with fish oil supplements .
The following benefits of fish oil or fish oil supplements have been reported online Medical News Today :
" Fish Oil Aids bipolar behavior in mice , hampering alcohol cravings "
" Fish oil may prevent muscle loss in breast cancer survivors "
" Fish oil increases responsiveness tamoxifen Cancer Drugs "
" Fish oil and combating vision loss Women Omega"
" Fish oil and omega - 3s help chemotherapy patients gain weight "
6) , green leafy vegetables
Studies have shown that a high intake of green leafy vegetables like spinach or cabbage can significantly reduce the risk of developing type 2 diabetes in a person. Researchers at the University of Leicester , England , said that you should investigate further the impact on the health of human green vegetables , after collecting data from six studies .
Spinach, for example, is very rich in antioxidants, especially when raw , steamed or lightly cooked. Is a good source of vitamins A, B6, C , E and K , as well as selenium , niacin, zinc , phosphorus, copper , folic acid, potassium , calcium, manganese , betaine, and iron.
7) sweetpotato
Sweet potatoes are rich in fiber , beta - carotene in the diet , complex carbohydrates , vitamin C , vitamin B6 , and carotene (pink , yellow) .The Center for Science in the Public Interest , USA Compared with the nutritional value of sweetpotato other vegetables. Number one ranking Sweet potato as vitamins A and C , were considered iron, calcium , protein and complex carbohydrates.
8) The wheat germ
Wheat germ is the part of the wheat kernel to become a plant - the seed embryo . Germ, the sound often is a byproduct of grinding, when grains are refined , germ and bran are often ground .
Wheat germ rich is more essential nutrients such as vitamin E , folic acid (folate ) , thiamine, zinc , magnesium, phosphorus , as well as fatty alcohols and fatty acids.Wheat germ is also a good source of fiber.
9) Lawyers
Many people avoid lawyers, because of their high fat content , in your opinion , to avoid all fats leads to a healthier and easier to control body weight - is a myth. Approximately 75 % of calories from fat a lawyer , mainly monounsaturated .
Avocados are also rich in B vitamins and vitamin K and vitamin E.Lawyers also have a very high fiber content of 25% soluble and 75 % insoluble fiber .Studies have shown that regular consumption of avocados lowers cholesterol in the blood.Avocado extracts are being studied in the laboratory to see if it could be useful for treating diabetes or hypertension.
Researchers at Ohio State University found that nutrients from the lawyers were able to prevent oral cancer cells , and even destroy some pre -cancerous cells .
10) Oatmeal
Oatmeal is a meal or ground oatmeal or porridge made from ground or rolled oats. In the UK and Republic of Ireland , the term " oats " or " oats " are common terms for breakfast cereals usually cooked.
The interest in oats has increased dramatically in the last twenty years because of its health benefits .
Studies have shown that if you eat a bowl of your daily cholesterol level in blood oats , especially if too high , will be reduced due to the soluble fiber content of the cereal. When the results were published in the 1980s an " oat bran craze " swept the U.S. and Western Europe. Oats popularity plummeted in the 1990s .
In 1997, the FDA (Food and Drug Administration) agree that foods with high levels of oatmeal or oat bran may include data on their labels on their cardiovascular heart benefits if accompanied by a diet low in fat . It was followed by a new wave of popularity of oatmeal.
Oats are rich in complex carbohydrates and soluble fiber , which slow digestion and stabilizing blood glucose levels in the blood.
Oats are rich in B vitamins , fatty acids, folic acid , potassium and omega -3 fatty acids
Apples are an excellent source of antioxidants , which fight free radicals. Free radicals are generated in the body that cause unwanted changes are involved in the aging process and diseases harmful substances.
Some animal studies have shown that an antioxidant found in apples (polyphenols ) can prolong life. Tests on fruit flies found that polyphenols also preserve their ability to walk, climb and move.
Another study showed that older women who regularly ate apples had a risk 13% to 22 % lower risk of developing heart disease.
2 ) Almonds
Almonds are rich in nutrients, including magnesium , vitamin E , iron, calcium , fiber and riboflavin. A scientific study published in Nutrition Reviews last year found that almonds as a food can help maintain healthy cholesterol levels .The authors wrote :
" The message that almonds , in themselves , are a heart-healthy snack should be emphasized that consumers. Moreover, when almonds are incorporated into a healthy and balanced diet , the benefits are even greater. "
Almonds have more fiber than any other nut .The fatty acid profile of almonds, which is composed of unsaturated fatty acids of 91-94 % , may explain in part why helps maintain healthy cholesterol levels .
3 ) Broccoli
Broccoli is high in fiber , calcium , potassium , folate and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease , diabetes and some cancers. Broccoli also contains vitamin C and beta-carotene , an antioxidant.
The overcooking can destroy myrosinase - if the enzyme myrosinase is not destroyed during cooking , broccoli can also reduce the risk of developing cancer. The best way to cook broccoli and preserve myrosinase is lightly steamed vegetables - that is annealed , the beneficial effects of vegetables can seriously compromise , researchers from the University of Illinois, wrote in peer -reviewed journal Nutrition and Cancer.
Myrosinase converts certain chemicals containing sulfur found in broccoli (called glucosinolates ) to isothiocyanates ( other chemicals containing sulfur ) , which is known to have anti - cancer. The researchers said that the addition of broccoli to a meal can often double their protective properties against cancer.
Another ingredient that exists in sulforphane said broccoli also have anti - cancer and anti-inflammatory qualities . However, overcooking can destroy most of the benefits .Broccoli powder does not contain myrosinase .
A recent article on the benefits of broccoli :" Lightly steamed broccoli has a powerful anti-cancer enzyme myrosinase "
4) blueberries
Blueberries are rich in fiber , antioxidants and phytonutrients. Phytonutrients are natural chemical substances found in plants. Unlike vitamins and minerals found in plant foods , phytonutrients are not essential to keep us alive . However, they can help prevent disease and keep the body functioning properly .
According to a study by the Harvard Medical School , older people who eat a lot of blueberries and strawberries () are less likely to suffer cognitive impairment , compared to other people your age who do not.
Blueberries have been found in another study conducted by researchers at Texas Women's University , for help in the fight against obesity. Plant polyphenols , which are abundant in cranberries have been shown to reduce fat cell development ( adipogenesis ), whereas the induction of the degradation of lipids and fat (lipolysis ) .
Regular consumption of cranberry may reduce the risk of hypertension ( high blood pressure ) of 10 % , due to the bay bioactive compounds , anthocyanins , scientists at the University of East Anglia , England , and the University of Harvard , USA reported in the American Journal of Nutrition.
Blueberry consumption has also been associated with a lower risk of hardening of the arteries , and / or intestinal illnesses . Fruit has also been associated with stronger bones in animal studies .
5 ) oily fish
Examples of oily fish are salmon , trout , mackerel , herring , sardines and anchovies. These types of fish oil in their tissues and around the intestine. Hair lines containing up to 30 % oil, especially omega-3 fatty acids . These oils are known to provide benefits to the heart and nervous system . Fatty fish are also known to provide benefits to patients with inflammatory conditions such as arthritis.Fatty fish also contain vitamins A and D.
Scientists Jonsson Comprehensive Cancer Center at UCLA found that prostate cancer progression was significantly reduced when patients were on a low fat diet with fish oil supplements .
The following benefits of fish oil or fish oil supplements have been reported online Medical News Today :
" Fish Oil Aids bipolar behavior in mice , hampering alcohol cravings "
" Fish oil may prevent muscle loss in breast cancer survivors "
" Fish oil increases responsiveness tamoxifen Cancer Drugs "
" Fish oil and combating vision loss Women Omega"
" Fish oil and omega - 3s help chemotherapy patients gain weight "
6) , green leafy vegetables
Studies have shown that a high intake of green leafy vegetables like spinach or cabbage can significantly reduce the risk of developing type 2 diabetes in a person. Researchers at the University of Leicester , England , said that you should investigate further the impact on the health of human green vegetables , after collecting data from six studies .
Spinach, for example, is very rich in antioxidants, especially when raw , steamed or lightly cooked. Is a good source of vitamins A, B6, C , E and K , as well as selenium , niacin, zinc , phosphorus, copper , folic acid, potassium , calcium, manganese , betaine, and iron.
7) sweetpotato
Sweet potatoes are rich in fiber , beta - carotene in the diet , complex carbohydrates , vitamin C , vitamin B6 , and carotene (pink , yellow) .The Center for Science in the Public Interest , USA Compared with the nutritional value of sweetpotato other vegetables. Number one ranking Sweet potato as vitamins A and C , were considered iron, calcium , protein and complex carbohydrates.
8) The wheat germ
Wheat germ is the part of the wheat kernel to become a plant - the seed embryo . Germ, the sound often is a byproduct of grinding, when grains are refined , germ and bran are often ground .
Wheat germ rich is more essential nutrients such as vitamin E , folic acid (folate ) , thiamine, zinc , magnesium, phosphorus , as well as fatty alcohols and fatty acids.Wheat germ is also a good source of fiber.
9) Lawyers
Many people avoid lawyers, because of their high fat content , in your opinion , to avoid all fats leads to a healthier and easier to control body weight - is a myth. Approximately 75 % of calories from fat a lawyer , mainly monounsaturated .
Avocados are also rich in B vitamins and vitamin K and vitamin E.Lawyers also have a very high fiber content of 25% soluble and 75 % insoluble fiber .Studies have shown that regular consumption of avocados lowers cholesterol in the blood.Avocado extracts are being studied in the laboratory to see if it could be useful for treating diabetes or hypertension.
Researchers at Ohio State University found that nutrients from the lawyers were able to prevent oral cancer cells , and even destroy some pre -cancerous cells .
10) Oatmeal
Oatmeal is a meal or ground oatmeal or porridge made from ground or rolled oats. In the UK and Republic of Ireland , the term " oats " or " oats " are common terms for breakfast cereals usually cooked.
The interest in oats has increased dramatically in the last twenty years because of its health benefits .
Studies have shown that if you eat a bowl of your daily cholesterol level in blood oats , especially if too high , will be reduced due to the soluble fiber content of the cereal. When the results were published in the 1980s an " oat bran craze " swept the U.S. and Western Europe. Oats popularity plummeted in the 1990s .
In 1997, the FDA (Food and Drug Administration) agree that foods with high levels of oatmeal or oat bran may include data on their labels on their cardiovascular heart benefits if accompanied by a diet low in fat . It was followed by a new wave of popularity of oatmeal.
Oats are rich in complex carbohydrates and soluble fiber , which slow digestion and stabilizing blood glucose levels in the blood.
Oats are rich in B vitamins , fatty acids, folic acid , potassium and omega -3 fatty acids
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