Top 9 of the healthiest foods in the world, try to include these foods in your diet to improve your health and stay in shape.
Sprouts may offer some of the highest levels of nutrition available, including vitamins, minerals, antioxidants, and enzymes that help protect against free radical damage.
Fresh broccoli sprouts, for instance, are far more potent than whole broccoli, allowing you to eat far less in terms of quantity. For example, research has revealed that three-day old broccoli sprouts consistently contain anywhere from 10-100 times the amount of glucoraphanin—a chemoprotective compound—found in mature broccoli.
The compound glucoraphanin also appears to have a protective effect against toxic pollutants by improving your body’s ability to eliminate or excrete them. Glucoraphanin has also been shown to protect against cancer.
Sprouts are far less expensive (90 percent or greater) if made at home rather than purchased, so I strongly recommend growing your own sprouts. Try broccoli sprouts, watercress sprouts, and sunflower sprouts, for starters.
Just one cup of kale will flood your body with disease-fighting vitamins K, A, and C, along with respectable amounts of manganese, copper, B vitamins, fiber, calcium, and potassium. With each serving of kale, you’ll also find more than 45 unique flavonoids, which have both antioxidant and anti-inflammatory benefits.
Kale is also a good source of cancer-fighting sulforaphane and indole-3-carbinol. To date, kale has been found to lower the risk of at least five types of cancer, including bladder, breast, colon, ovary, and prostate. The glucosinolates in kale and other cruciferous vegetables break down into products that help protect DNA from damage.
While some research suggests raw kale is best for cancer prevention, other studies suggest lightly cooked is best, in part because it improves kale’s ability to bind with bile acids in your digestive tract. This makes the bile acids easier for your body to excrete, which not only has a beneficial impact on your cholesterol levels, but also on your risk of cancer (bile acids have been associated with an increased risk of cancer).
Eating just one or two avocados a week gives you all the benefit of healthy monounsaturated fats, Vitamin B6 and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area.
Often touted as the world’s healthiest food, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges.
Who said losing weight is all about sacrificing your favourite food? At least you don’t have to forfeit chocolates because it aids weight loss.
The high cocoa content in dark chocolate acts as excellent antioxidants and is packed with fibre, iron, magnesium, copper and manganese.
It regulates consistent blood flow, reduces blood pressure, stabilizes oxidized LDL and enhances brain function.
Some think that cantaloupe is a negative calorie food, but whether it is or it isn’t it’s still a great addition to your regular diet. Picking a cantaloupe is easy enough, you simply give it a sniff and see if it smells like ripe cantaloupe or not, you’ll know. There’s also a relatively large window for when you use it, so you can buy it without worrying about it going bad soon. Just make sure that when you first cut it open you finish it off quickly.
The main benefit to eating cantaloupe is all the vitamins it contains, most notably Vitamins A and C. These provide powerful antioxidants that your body uses right away to help itself survive in the world we live in and all the stresses that come with it. There are also benefits to your heart and lungs, and it helps you to feel more relaxed. You should also get natural energy from it, which makes it a smarter choice than drinking an energy drink or using a caffeinated pick-me-up.
Nutritional Breakdown per 100g
Vitamin C – 61% of what you need each day, mix it up with other fruits day to day.
Vitamin A – 68% of your daily needs, not a bad start to the day.
Calories – 34 – Calorie counters rejoice!
Fat – 0.2g – Makes it easy to incorporate into several different diet programs.
The spinach is a high nutrient edible flowering plant that has many health benefits. It is a rich source of Vitamin A, C, K, B2, iron, calcium, potassium and magnesium. The consumption of spinach is great for your skin, bone health and the hair.
Health benefits of spinach
The effective antioxidants present in spinach such as lutein and zeaxanthin are great for healthy eyes. They can also prevent against numerous age related eye problems. The antioxidant beta carotene in spinach can also fight against cancer.
The beta-carotene in spinach can prevent asthma.
Daily intake of spinach can improve muscle efficiency.
The spinach is a great food to manage diabetes. It can regulate the glucose and insulin level in your blood.
It is a great food for people with high blood pressure. Because high potassium content in spinach can lower the blood pressure.
The Vitamin K content in spinach improves your bone health.
The high fiber content in spinach can promote the digestive system.
Date back to 10000 B.C the walnuts are the oldest known tree food in the world. It mainly cultivates in U.S, France, Romania and China. Walnut is a great healthy food and has numerous medicinal properties.
Health benefits of walnut
The walnuts contain three important omega 3 fatty acids – lenoleic acid, alpha-lenolenic acid and arachidonic acid. The daily intake of walnuts reduces the risk of cardiovascular diseases, colon and prostate cancers, stroke and coronary artery disease.
The chemicals such as melatonin, carotenoids and ellagic acid present in walnuts can reduce inflammation, aging and neurological diseases with anti-oxidant activity.
The high level of popyphenolic antioxidants in walnuts can fight against harmful free radicals. In that way the walnuts can reduce the chances of many diseases cause by the action of free radicals, including cardiovascular diseases, neurological diseases, stress and pulmonary disease.
The walnuts consist of many essential minerals, including manganese, copper, iron, magnesium, zinc and selenium. These minerals can improve the digestion system and sperm generation.
Almond is a great food for wellness and overall health. It has more health benefits than any other nuts. Almonds are rich in antioxidants, proteins and minerals.
Health benefits of almond
Almonds are rich in mono-unsaturated fatty acids such as oleic and palmitoleic acids. These fatty acids can cut down the level of harmful LDL cholesterol and increase the level of essential HDL cholesterol in your body.
The omega 3 fatty acids in almonds can regulate the sugar level, blood pressure, reduce body fat, boost immune system and maintain muscle mass.
Almonds contain a number of vital brain nutrients such as riboflavin and L-carnitine. These nutrients help to improve your brain activity.
The high phosphorous content in almonds can improve the strength of bones and teeth.
The presence of Vitamin E and magnesium in almonds can reduce the risk of heart diseases.
The folic acids in almonds can prevent the growth of fatty plaque in arteries.
The high level of antioxidants in almonds boosts your immune system, fight against free radical that can cause many medical conditions, protect your heart and eyes and repair damaged cells.
The alkali materials in almonds can strengthen the immune system. So the daily intake of almonds makes your body less prone to diseases.
The minerals like manganese and copper present in almonds can boost the energy level of your body.