What Are The Top 10 Healthy Foods?

The Top 10 Healthy Foods

1) Apples :

Apples are an excellent source of antioxidants, which fight free radicals. Free radicals are generated harmful substances in the body that cause undesirable changes are involved in the aging process and some diseases.

Some animal studies have shown that an antioxidant found in apples (polyphenols) can prolong life. Tests on fruit flies found that polyphenols also help to preserve their ability to walk, climb and move.

Another study showed that adult females 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.

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, antioxidant.

Overcooking can destroy myrosinase - if the myrosinase enzyme is not destroyed during cooking, broccoli can also reduce the risk of developing cancer. The best way to cook broccoli and preserve myrosinase is slightly steamed vegetables - if it is cooked, the beneficial effects of the vehicle can be seriously compromised, researchers from the University of Illinois, wrote in the peer -reviewed journal Nutrition and Cancer.

Myrosinase converts certain chemicals containing sulfur found in broccoli (called glucosinolates) in isothiocyanates (other chemicals containing sulfur), which are known to have anti-cancer properties. The researchers said that adding broccoli for a meal can often double their protective properties against cancer.

Another ingredient, sulforphane that exists in broccoli, also said to have anti-cancer and anti-inflammatory qualities. However, overcooking can destroy most of the benefits.

Broccoli powder contains no 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.

5) Oily fish :

Examples of fatty fish like salmon, trout, mackerel, herring, sardines and anchovies. These types of fish oil in their tissues and in the whole intestine. Their hairlines 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 diseases such as arthritis.

Fatty fish also contain vitamins A and D.

6) Leafy green 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) Sweet potatoes :

Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrates, vitamin C, vitamin B6, and carotene (pink, yellow).

The Center for Science in the Public Interest, the United States, in relation to the nutritional value of sweet potatoes to other vegetables. The number of sweet potato it when vitamins A and C, iron, considered as calcium, protein and complex carbohydrates.

8) 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) Avocados :

Many people avoid lawyers because of their high fat content, but they believe that to avoid all fats leads to better health and easier weight control - it is a myth. Approximately 75% of the calories in a fat lawyer, mainly monounsaturated.

- Avocados are also very rich in B vitamins, as well as vitamin K and vitamin E.
- Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.
- Studies have shown that regular avocado consumption lowers blood cholesterol levels. 

10) Oatmeal :

Oatmeal is meal made from rolled or ground oats, or porridge made from ground or rolled oats. In the United Kingdom and the Republic of Ireland, the term "porridge" or "porridge oats" are common terms for the breakfast cereal that is usually cooked.
Interest in oatmeal has increased considerably over the last twenty years because of its health benefits.
Studies have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal's soluble fiber content. When findings were published in the 1980s, an "oat bran craze" spread across the USA and Western Europe. The oats craze dropped off in the 1990s.
In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include data on their labels about their cardiovascular heart benefits if accompanied with a low-fat diet. This was followed by another surge in oatmeal popularity.
Oats is rich in complex carbohydrates, as well as water-soluble fiber, which slow digestion down and stabilize levels of blood-glucose.
Oatmeal porridge is very rich in B vitamins, omega-3 fatty acids, folate, and potassium.