Healthy foods: 10 foods that contribute the most to health and well-being

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Do you want to stay healthy the natural way? Wondering what to eat? What are the foods that can contribute to your well-being? If so, then you've come to the right place, below you'll find out why these are the healthiest foods.

Healthy foods they are those that are high in vitamins, minerals, protein, fiber and other essential nutrients, as well as beneficial plant substances such as antioxidants and healthy fats.

Eat as many foods as possible from this list regularly!

1. Lemon

Why it is healthy: One lemon contains more than the recommended daily dose of vitamin C, which helps the body fight inflammation, strengthen bones and maintain healthy cholesterol levels. Citrus flavonoids in lemon can prevent the development of cancer cells.

Tip: add a slice of lemon to a cup of green tea. One study proved that citrus fruits help the body absorb antioxidants from green tea by as much as 80 percent!

2. Broccoli

Why it is healthy: A small portion of broccoli contains more than the required daily intake of vitamin K - which is extremely important for building and maintaining bones. The same amount of broccoli can prevent the development of various malignant diseases.

Tip: Prepare them fresh, so they retain up to 90 percent of the vitamin C. If you cook them in a lot of water, more than half of it will be lost.

Broccoli. Photo: Louis Hansel / Unsplash

3. Chocolate

Why it is healthy: Just a few chocolate cubes a day can lower high blood pressure. Cocoa powder is rich in flavonoids, an antioxidant that lowers cholesterol.

Tip: A few cubes of dark chocolate contain 53.5 milligrams of flavonoids, while milk contains only 14.

4. Sweet potatoes

Why it is healthy: Sweet potatoes contain 66 micrograms of folic acid (vitamin B group), which is necessary for the development and growth of the child. It is full of vitamin A, which is responsible for boosting immunity.

Tip: Allow the potatoes to cool before eating. Research shows that you can lose extra pounds this way.

5. Salmon

Why it is healthy: It is an excellent source of omega-3 fatty acids, which help reduce depression, the risk of heart disease and cancer.

Tip: Regular consumption of salmon reduces the risk of macular degeneration, which occurs later in life and can lead to vision loss.

Salmon. Photo: Sebastian Coman / Unsplash

6. Nuts

Why they are healthy: They contain the most omega-3 fatty acids, which lower cholesterol, improve mood and fight against the development of malignant diseases.

Tip: eat some walnuts after dinner - walnut melatonin ensures good sleep.

7. Avocado

Why it is healthy: According to some studies, it lowers cholesterol by as much as 22 percent. Avocados also contain large amounts of potassium, which helps lower blood pressure.

Tip: Add it to a salad and it will help your body absorb nutrients from other foods.

8. Garlic

Why it is healthy: It is excellent at fighting various diseases and can prevent the development of many bacteria such as E. coli.

Tip: Be careful how you process it during cooking - overcooked garlic loses a lot of nutrients.

Spinach. Photo: Louis Hansel/Unsplash

9. Spinach

Why it is healthy: The greatest benefit of spinach is the amount of vitamins and minerals: it is a rich source of folic acid, vitamins A, B, C, E, iron, manganese and potassium.

Tip: Frequent consumption of spinach will improve the quality of hair, skin and nails, as vitamin B complex contributes to their beauty.

10. Legumes

Why they are healthy: If you eat them four times a week, you can reduce the risk of heart disease by 22 percent, and the same habit can reduce the risk of breast cancer.

Tip: The darker the legumes, the more antioxidants they contain. One study found that dark beans have 40 percent more antioxidants than other types of beans.

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