On top of delivering a raft of cancer-fighting antioxidants, kale is one of the vegetable world's top sources of vitamin A. This promotes eye and skin health and may help strengthen the immune system.
It is a good source of heart-healthy fiber and a 1-cup serving has almost as much vitamin C as an orange!
Just one lemon has more than 100% of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
My personal tip is to add a skice of lemon to your green tea. It is delicious and it increases your body's ability to absorb the antioxidants in the tea by about 80%!
One medium stalk of broccoli contains more than 100% of your daily vitamin K requirement and almost 200% of your recommended daily dose of vitamin C. These are two essential bone building nutrients. This same serving of broccoli also helps stave off numerous cancers!
4. Dark chocolate
Yes ladies chocolate! Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals. Cacoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.
So no guilty feelings after eatig chocolate anymore! Just make sure it is dark chocolate. ;)
Sardines are one of the best sources of heart-healthy, mood-boosting omega-3 fats, and they're packed with vitamin D. Another positive thing about sardines is that because they are small and low on the food chain, they don't harbor lots of toxins as bigger fish can.
This vibrant fruit (personally one of my favorite fruits) is chock-full of antioxidants, natural chemicals found in plants that mop up harmful free radicals. Which damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer's and cancer.
Salmon is a great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease and cancer. A 3-ounce serving contains almost 50% of your daily dose of niacin, which may protect against Alzheimer's disease and memory lost.
8. (My personal addiction) Avocados
These yummy little bits of heaven are rich in healthy an satisfying fats that lower cholesterol by about 22%. One avocado has more than half the fiber and 40% of the folate you need daily, which may reduce your risk of heart disease.
Spinach contains lutein and zeaxathin, these are two immune-boosting antioxidants important for eye health. It is proven that among cancer-fighting fruits and veggies, spinach is one of the most effective!
10. Beans, peas and lentils
I had to include these for al the ladies out there! Because eating a serving of legumes (beans, peas and lentils) four times a week can not only lower your risk of a heart disease by 22%... It also may reduce your risk of breast cancer. It is a small but effective habit!
Of course there are so much other healthy foods I didn't include in this list. But these are the most easy ones to include in your everyday meals and also my personal favorites. Please keep these foods in mind when you are trying to eat healthy, because there are many foods out there we think are healthy but aren't! Foods like:
- Granola bars
- Whole-wheat tortilla chips
- "fat-free" salad dressings
- Frozen yogurt
And many many more....
So I hope this blogs helps you with making the healthiest choice can and feel great!