Nutrition: ( Top 10 ) Superfoods to Keep You Healthy

 

Prepare to be experience a volume of information on the world's healthiest foods. Here is a list of the top ten super foods, according to most health experts. You should tell everyone about these foods and eat them at your next meal. From fruits and vegetables, to whole grains, nuts, beans and legumes, this power-packed nutritional stack will carry you through the best years of your life and beyond.

Fruits

      01. Cantaloupe

A quarter of a cantaloupe provides nearly all of the vitamin A required in one day. Because beta-carotene in cantaloupe converts to vitamin A, you get both nutrients at the same time. These vision-improving nutrients may help reduce the likelihood of developing cataracts. Cantaloupe, like oranges, is high in vitamin C, which supports our immune system. It is also high in vitamin B6, dietary fiber, folate, niacin, and potassium, all of which help to maintain healthy blood sugar levels and metabolism. This pale orange power fruit may help reduce our chances of developing heart disease, stroke, or cancer.

2.      02. Blueberries

These mildly sweet (and occasionally tangy) berries have a high capacity to destroy free radicals, which can cause cancer. They are low in calories and contain antioxidant phytonutrients known as anthocyanidins, which enhance the effects of vitamin C. These antioxidants may be beneficial in the prevention of cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease, and cancer.

 Vegetables  

3.      03. Tomatoes

Tomatoes help us in the prevention of heart disease and cancers such as colorectal, prostate, breast, endometrial, lung, and pancreatic cancer. Tomatoes are also high in vitamin C, A, and K. A 2004 study discovered that just drinking tomato juice can help reduce blood clotting.

Fresh, organic tomatoes contain three times as much lycopene, a cancer-fighting carotenoid. Organic ketchup is even healthier than regular ketchup! Look for tomato pastes and sauces that contain the entire tomato (including the peels), as you will absorb 75% more lycopene and nearly twice as much beta-carotene.

4.      04. Sweet potatoes

Sweet potatoes are an excellent source of vitamin A, C, and manganese, as well as copper, dietary fiber, vitamin B6, potassium, and iron. Those who smoke or are exposed to secondhand smoke may benefit greatly from this root vegetable, which helps prevent emphysema.

 Cube a cooked sweet potato and slice a banana for a unique dessert. Then drizzle with maple syrup and sprinkle with cinnamon, if desired. Add chopped walnuts for an extra healthy boost.

5.     05.  Spinach and Kale

Spinach and kale are the best green leafy vegetables for cancer prevention and cardiovascular health. They, like broccoli, are an excellent source of vitamin A and C. Kale has a surprising high calcium content of 25% per cup when boiled. Spinach also contains nearly 200% of the Daily Value of vitamin K, which can help reduce bone loss.

Grains

6.      06. Grain Bread, Pasta and Brown Rice

Whether its bread or pasta, the first thing to check for when purchasing whole grain bread and pasta is to make sure it is 100% whole grain. Remember to read the ingredient list on the package. Look for the exact phrase "whole wheat flour" as one of the first ingredients listed in whole wheat bread, for example. If it is not labeled as whole grain, it is not. Wheat bran is a cancer-fighting grain that also aids in regulate our bowel movements.

Brown rice is also superior to refined grain (white rice) for the same reason as choosing whole wheat bread. When whole wheat flour or brown rice is converted into white flour or white rice, 50-90% of the vitamin B3, vitamin B1, vitamin B6, manganese, phosphorus, iron, and all of the dietary fiber and essential fatty acids are destroyed. Even when white flour or white rice is "enriched," it is not the same as the original unprocessed variety. In fact, 11 nutrients are lost during the "enrichment" process and are not replaced!

Nuts  

7.      07. Walnuts

These nuts are high in omega-3 fats, which are considered "good" fats. A quarter cup of walnuts would provide approximately 90% of the omega-3s required in one day. Walnuts have numerous health benefits, including cardiovascular protection, improved cognitive function, and anti-inflammatory benefits for asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. They can even help fight cancer and boost the immune system.

Beans and Legumes  

8.      08. Beans and Legumes

Lentils, like black beans, are high in fiber, which can help lower cholesterol. The high fiber content of both black beans and lentils aids in blood sugar regulation. Black beans and lentils are also high-quality proteins that are fat-free and high in minerals and B vitamins, filling you up without expanding your waistline.

 

When you can find a bag of 15-bean mix (includes black beans, lentils, navy, pinto, red, kidney, and so on) at the grocery store, you have a complete, one-stop source for using a variety of beans and lentils. Consider combining this bean mixture with tomatoes, onions, garlic, and your favorite spices to make a delicious soup.

Dairy 

9.      09. Skim Milk and Yogurt

Skim milk (or low-fat milk) promotes bone health by being high in calcium, vitamin D, and vitamin K. These nutrients help in the protection of colon cells against cancer-causing chemicals, bone loss, migraine headaches, premenstrual symptoms, and childhood obesity. Recent research also shows that eating low-fat dairy products like skim milk and yogurt helps overweight adults lose weight, particularly around the midsection.

 

Yogurt also contains essential nutrients like phosphorus and vitamin B2, as well as vitamin B12, vitamin B5, zinc, potassium, and protein. Live bacterial cultures in yogurt also provide a plethora of health benefits that may help us live longer lives and strengthen our immune systems.

Seafood  

10  10.  Salmon

Salmon has a high protein content, a low saturated fat content, and a high omega-3 fat content (the essential fatty acids that are also found in those walnuts mentioned earlier). Salmon is a heart-healthy food that should be consumed at least twice a week. It is best to avoid farm-raised salmon and instead choose wild salmon. According to research, farmed salmon may cause cancer due to high levels of carcinogenic chemicals known as polychlorinated biphenyls (PCBs).

Other

Green Tea and “ Power “ water

the health benefits of these beverages are noteworthy.

Green tea has the most phytonutrients and the least caffeine of any tea. The more green tea research that is conducted, the more health benefits that are discovered. Green tea contains antioxidants that protect against bacterial and viral infections, as well as cardiovascular disease, cancer, stroke, periodontal disease, and osteoporosis.

Water with vitamins and/or naturally sweetened fruit is also a popular new trend. Some claim to provide a full day's worth of vitamin C, while others promise no artificial sweeteners and a full, fruity flavor.

As you can see, the top ten super foods are well worth eating What is more important than investing in your health now that you know which foods can help save your life?