Broccoli According to researches fresh broccoli sprouts are far more potent than whole broccoli since it has been discovered that three-day old broccoli sprouts consistently contain anywhere from 10-100 times the amount of glucoraphanin–a chemoprotective compound–found in mature broccoli.
You probably already know that garlic is very beneficial for your bones and your thyroid and it’s all because it is a rich source of calcium, manganese, selenium, phosphorus and vitamins C and B6. Much of garlic’s therapeutic effect come from its sulfur-containing compounds, such as allicin, which are also what give it its characteristic smell.
You should definitely consume kale as much as you can because it will flood your body with disease-fighting vitamins A, K and C, as well as 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. Moreover, kale is a rich source of cancer-fighting sulforaphane and indole-3-carbinol.
Mushrooms have antioxidant properties and they are also abundant in protein, fiber, calcium, minerals, and vitamins C, B. they are extremely beneficial for preventing and treating cancer because they contain potent immunosupportive agents.
Swiss chard has antioxidant and anti-inflammatory properties. It is also a rich source of vitamins C, E and minerals like zinc and manganese. The betalin pigments in Swiss chard also support your body’s Phase 2 detoxification process.
As we all know avocado is very beneficial fruits since it is low in fructose and rich in healthy monosaturated fat, as well as potassium. According to researches, avocado has the ability to benefit vascular function and heart health. Moreover they provide almost 20 essential health-boosting nutrients such as B vitamins, E vitamin, folic acid and fiber.
Coconut oil is rich in lauric acid which converts in your body to monolaurin, a monoglyceride capable of destroying lipid-coated viruses. It is also an excellent ingredient for your thyroid and metabolism. Its medium chain fatty acids (MCTs) also impart a number of health benefits, including raising your body’s metabolism.
Spinach contains flavonoids that will help you protect your body from free radicals, while offering anti-inflammatory benefits and antioxidant support. Beside this benefit, spinach is also abundant in minerals, vitamins and antioxidants, including vitamin A, selenium, potassium, calcium, iron and zinc.
The consumption of sweet potatoes will help you supprot your immune system, and lowe your riks of cancer and heart disease and the main reason is because they are rich in beta carotene. According to a research, sweet potatoes can help regulate blood sugar because of their ability to raise blood levels of adiponectin, a protein hormone created by your fat cells, to help regulate how your body metabolizes insulin.
Mounting research suggests that nuts may help you live longer and even support weight loss.
Onions are extremely beneficial vegetables since they have anti-allergic, anti-histaminic, anti-oxidant and anti-inflammatory properties. They are especially rich in polyphenol flavonoids called quercetin which is an anti-cancer antioxidant.
You should definitely enter at least one cerving of cauliflower per day since it contains 77% of the recommended daily value of vitamin C. Beside this vitamin, it is also a rich source of K vitamin, magnesium, phosphorus, vitamin B6, folate, manganese, potassium, fiber, pantothenc acid, protein, thiamin, riboflavin, niacin. Cauliflower is a good source of choline, a B vitamin known for its role in brain development, and contains a wealth of anti-inflammatory nutrients.
Collard greens ill help you lower oxidative stress in your cells while fighting inflammation since they are rich in vitamin K and phytonutrients-caffeic acid, ferulic acid, quercetin, and kaempferol. Other phytonutrients in collard greens, specifically diindolylmethane and sulforaphane, have been clinically proven to combat cancer.
Salmon provides omega-3 fats EPA and DHA, which can benefit your cardiovascular system, your mental and behavioral health, and your digestive health. It may even help prevent premature death.
You can get proteins from numerous foods, but in order to get “complete proteins” you will have to consume foods from animal sources like eggs and meat. They contain all of the essential amino acids. Eggs also contain lutein and zeaxanthin for eye health, choline for your brain, nervous and cardiovascular systems, and naturally occurring B12.
Tomatoes are capable of lowering your risk of stroke and cancer since they are a rich source of lycopene, a cartoneoid antioxidant. They are also a great source f vitamin C, A, B and E, potassium, phosphorus, manganese, lutein and zeaxanthin.
As you all know, turmeric contains curcumin, the polyphenol identified as its primary active component and which exhibits over 150 potentially therapeutic activities, which include antioxidant, anti-inflammatory, and anti-cancer properties.
Kiwi is another fruit that is an excellent source of antioxidant vitamins C and E, and beta-carotene. It is also rich in phytonutrients that appear to protect human DNA from free radica; damage. Kiwi is also a good source of fiber, potassium, magnesium, copper, and phosphorous.
Pomegranate’s antioxidant activity is known to inhibit cell proliferation and invasion, and promote apoptosis (cell death) in various cancer cells.its antioxidant properties can also reduce inflammation that contributes to the destruction of cartilage in your joints, a key reason for the pain and stiffness felt by many osteoarthritis sufferers.
Cinnamon is able to kill E. coli and many other bacteria since it is a potent antimocrobial agent that also enhances your antioxidant defenses. Due to its anti-inflammatory properties, cinnamon has the ability to relieve pain and stiffness of muscles and joints. In addition, it can also prevent tooth decay, gum disease, urinary tract infections and helps with blood sugar control.
Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.
It is amazing how just one serving of sardines will provide you with 50% of omega-3 fats of your daily recommended value. Moreover, the contain a walth of nutrients such as vitamin B12, calcium, choline, selenium and protein, making them one of the best dietary sources of animal-based omega-3s.
When you consume chicken meat, be sure to consume organic one since it is an excellent source of protein, choline, selenium, phosphorus and B vitamins. It provides all B vitamins along with a surprisingly varied number of additional nutrients such as a natural amino acid called cysteine.
Only one serving of winter squash contains an impressive amount of vitamin K- 457% of the daily value. It is also a rich source of vitamin A which is a powerful antioxidant beneficial for your vision, skin and mucous membranes and may protect against certain types of cancer. Squash is also rich in vitamin C, vitamin E, B vitamins, calcium, and magnesium.
Olive oil is rich in monosaturated fats which will help you lower your risk of heart disease and may even benefit insulin levels and blood sugar control, helping to lower the risk of type 2 diabetes.
In order to maintain a healthy gut, fermented foods are essential. Just ¼ or ½ cup of fermented beggies eaten with one to three meals per day can have a dramatically beneficial impact on your health.
In order to reduce type 2 diabetes, you definitely need to consume blueberries since they exert positive effect upon your lipid profile. Moreover, they will protect you from premature aging due to their bountiful antioxidant content. Blueberries have also been shown to alleviate inflammatory intestinal conditions, such as ulcerative colitis.
Brussels sprouts have been linked to the prevention of a numerous types of cancer such as ovarian, colon cancr and many others. The main reason is because they contain glucosinolates, a sulfur-containing compounds which your body uses to make isothiocyanates. These activate cancer-fighting enzyme systems in your body.
Cumin is useful for digestion and energy production, and may improve glycemic control in people with type 2 diabetes. The spice has a long history of medicinal use, and has also been found to enhance memory and provide potent anti-stress benefits.
The consumption of berries will boost your immunity, protect your heart, prevent seasonal allergies and prevent cancer because they contain concentrated amounts of the disease-fighting phytochemicals. Berries are lower in sugar than many fruits, so they are less likely to destabilize your insulin levels.