These 10 superfoods are proven, expert-beloved disease fighters and energy boosters, says fitnessmagazine.com. Add them to your meals and get on the fast track to a super-healthy body.
Spinach is rich in two antioxidants that contribute to eye health- lutein and zeaxanthin.
Just one lemon has more than 100 per cent of your daily intake of vitamin C, which may help increase ‘good’ HDL cholesterol levels and strengthen bones. And the citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
One red potato contains 66 micrograms of cell-building folate- about the same amount found in one cup of spinach or broccoli. One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
One medium stalk of broccoli contains more than 100 per cent of your daily vitamin K requirement and almost 200 per cent of your recommended daily dose of vitamin C- two essential bone-building nutrients. The same serving also helps stave off numerous cancers.
Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 per cent. That same habit may also reduce your risk of breast cancer.
Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 per cent. One has more than half the fibre and 40 per cent of the folate you need daily, which may reduce your risk of heart disease.
Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts. Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!).
Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals. Cocoa powder is also rich in flavonoids, antioxidants shown to reduce ‘bad’ LDL cholesterol and increase ‘good’ HDL levels.
A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease and cancer. A three-ounce serving contains almost 50 per cent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.
Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli. Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.